We left off on my last post, The Road to Deseret, on workout day June 3rd. I kept a loose log after that as follows:
6/5 8.5 mile run. Had some ankle pain. Walked 6.5 miles.
6/6 stadium circuit x8, total 4752 steps (stair steps)
6/8 run, didn't log the distance
6/9 to 6/15 trip to Panama. I went on two mountain hikes. No run. Lots of walking.
6/17 Core, treadmill with the back end hiked up on cement blocks
6/18 20 miles on the West Orange trail. It was hot!
6/19 walked to the high school track for stadiums. It was locked up. Walked home and did treadmill, strength for hip and core.
6/20 treadmill walk with negative incline (because my race is downhill)
6/21 9 miles. Sprint intervals then 1.5 miles on treadmill.
6/22 9 miles then 2.5 miles on treadmill
6/23 core and strength
6/26 24.3 miles HOT! Can you tell I'm preparing for a heat wave?
6/27 ITB routine from StrengthRunning.com
6/28 - Guess what I did? Kicked a plastic stool in the kitchen and broke right 4th toe. Gimme a break!!
6/29 6 mile sprints, squats. I'm so used to broken toes, it doesn't slow me down.
6/30 Core workout. Treadmill neg and positive inclines
7/1 Sprints to prepare for 4-mile race
7/3 2-mile job with my husband
7/4 Race! 4-miler 32:43. 2nd in age group.
Okay, there's a story here that goes like this. During the race I see a lady whom I've seen run in my neighborhood many times. She's frail-looking and has an awkward gait. Around mile 3 she catches up to me and we run together until the last turn to the finish line. I think to myself, "she's not in my age group, there's no one else around and I'm well below my goal time. I'll coast." Joke is on me. She IS in my age group, younger than me by 4 years. So I'm at the top of the category and she's at the bottom. I could kick myself!!!
After the race, I noticed a vendor, looked like a sports therapist, trainer, or masseuse. The race director had never allowed vendors before (I know him personally) so, curious, I talked to the guy. His name is David Petersen. See the link for full info. He tested my core strength, which I think is good. I was wrong. I made an appointment to see him because I had been having left foot and ankle pain along with right hip pain. I had been thinking about seeing a sports physician. Knowing Jerry Pegram and gut instinct, I made an appointment. David is unconventional and his methods work! He uses acupressure and posture training. (See his link for further information). Long story short, after five sessions I had no more stiffness, much, much less pain, and I was taller (yes taller) and running faster.
My training continued with runs 3-4 days a week with the long runs generally on Friday. The Florida heat and humidity kept me from running as far or as fast as I would have liked, However, after my sessions with David I was feeling much healthier. That gave me confidence.
The hubby and I left for Salt Lake City in the wee hours of July 18. Arrival was hours earlier than hotel check in time so we decided to head over to Antelope Island. My mother told me about it a while back. I like islands, animals, and hiking. Perfect place to stretch my legs after our flight. See my YouTube videos #1 and #2 for video and stills of the island and stills of the rest of my trip, except the race. I video the course from the car, however, I didn't like they way it turned out. Too much car in the video. I should have placed the GoPro on the dash instead of holding it out the window.
Tuesday and Wednesday I ran on and near the race course to get accustomed to the altitude. So pretty! And so difficult! Going uphill at altitude gets you winded quick! Thursday was my 50th birthday. We spent it doing as little as possible gearing up for the big day.
The race itself was awesome!! We took a bus from the university stadium to the start line at the top of the mountain. At 3:30 am. AM! I planned ahead and kept my clock set to Florida time. My body felt like it was 5:30 am. My meals and sleep were also kept to Florida time. Bed at 7 pm (Utah time), awake at 3 am, breakfast at 3:30, lunch at 9 am, etc. This kept my internal and externals right where I needed them to be. (Runners know what I mean).
I joined the 4-hour pace group hoping to qualify for Boston. Realistically, I knew it was not likely since my prior fastest time was 4:36. I stayed right with them until just past mile five when we hit the uphill. I had never run uphill at over 6,000 feet. I slowed and never caught back up.
My pace group was within site until we got into the city. They were my rabbits and I was chasing them down! It worked, too, because I finished with a time of 4:10:35! Blasted 26 minutes off my time. Hu Ya!!! as they say in the Marines. Great race. I expected heat, only got up to about 80 and almost no humidity. The lack of humidity was a hindrance for the last half hour. Made it difficult to swallow.
The event itself was well organized. The route was clearly marked with plenty of volunteers and police to keep us on course. I didn't see many port-o-potties but then again, I didn't need them so I wasn't really looking. Water stops were stocked with volunteers and with water and sports drink. At on point, near mile 20 or 22 a mom and her little boy handed out ice water! Ice water! I grabbed a glass and stuffed my mouth with ice. The crowd at the finish line was loud, cheering me on. The last corner I was out of breath and walking until a woman yelled, "only 800 yards to go!" I yelled back, "seriously?" She confirmed and I ran to the finish. My husband said the DJ announced my name and wished me a belated birthday. That was cool. I didn't hear it, but it was cool just the same. I was handed a water bottle, a finisher medal and grabbed a banana after crossing the finish line. Then, here's a really neat aspect that I didn't expect. At the results tent, a monitor listed the top three in every age category. I saw my name and nearly fainted. Inside the tent I went to a computer and typed in my bib number. A little machine printed up my time and placement immediately. I then showed that paper to a woman at the next tent and she gave me my 3rd place award. Super high tech! Buses shuttled us back to our car at the stadium. Overall, I was impressed with the race. My strength training and downhill running paid off.
|Finisher award and Garmin time|
|I was in shock when I saw this!|
|I'M A HAPPY RUNNER GIRL!|
What to do after accomplishing a huge goal? Why go to a ropes course in Park City, Utah at the Olympic training facility of course!
It's been a trip, a journey, an adventure, and a birthday celebration that I will never forget. My husband has been my support team and my cheerleader the entire time. Oh, I have to give him props, too, for signing up for the 5K. He said he needed something to do while I ran. Go Mark! I love that man.
What should I do next? I'm up for suggestions.
I also have to give all the glory to my God without whom I would not be breathing much less running down mountains.
|Crossing the finish line, see video below|