ROYAL VICTORIA MARATHON - 10/11/09

Introduction
In the weeks leading up to marathon day, my training was SERIOUSLY restricted. The IT issue was related to misaligned sacroiliac (once again). Sacroiliac joint needed a break to maintain alignment which meant doing nothing that created motion with the hips or stress on the lower back. So....no running, no aqua-jogging, no elliptical, no swimming, no cycling, no spinning, no foam rolling, limited walking. Hmmm, this kinda interferes with that MARATHON I'm suppose to be running, eh? However, I could do strengening exercises prescribed by my PT. I became the master squatter, cruncher, therabander doing up to 35 reps of everything 3 times a day. However, in the end, it created a tight hip-flexor that killed me during the last 5 miles of the marathon. But I'm jumping ahead here.

Day 1
Thanks to the support of so many, I raised over $3000 for LLS through Team In Training for the opportunity to run the Royal Victoria Marathon. What a fantastic weekend with perfect weather shared with some amazing people. I arrived in Victoria with 3 fellow rungirls one day ahead of the rest of the team. While waiting in the customs line at the airport, a tall man with an accent started chatting us up. "Are you here for the marathon? Are you running for a charity" We mentioned we were with TNT and chatted for a while before going our separate ways. Fast forward 3 hours after enjoying high tea at the Empress... We got to the expo before it opened and soon the "opening ceremonies" began with that same tall gentleman cutting the ribbon to open the weekend's events. He pointed toward us and smiled down from the balcony saying, "There are my TNT runners!" As we ascended the staircase for the expo he gave each of us a high five. As it turned out, this was Rod Dixon: olympian, New York Marathon winner, and the first TNT coach. Good omen for race day.

Day 2 - The Eve of the Marathon
Toured the marathon course by bus -- knowledge is power dontcha know. Saw the hills and new what to expect. Learned landmarks I would look foward to seeing. Rested, relaxed, drank FANTASTIC coffee.

Attended a Night of Inspiration with fellow TNT athletes. Honoree (and team mate) Todd Moore told us his story and why we were there. His form of blood cancer is most likely to reoccur, the question is when. He thanked us not only for what we are doing now, but for what needs to be done for his future. He finished with something for us to think about during the inevitable hellacious moments of the marathon. He explained, in great detail, his experience of having a auger drilled into his hip with blood dripping down his leg to extract bone marrow. Needle-butt. Not a pretty sight - if he can endure that, surely we can endure a marathon. By the way, Todd finished the Victoria Marathon in 3:38:58.

Day 3 - The Marathon

Up at 4am to warm up the muscles, stretch the IT, hip flexor, and calves -- my problem spots. Hoping that would prevent the voodoo doll in my head from stabbing the points during my run. Eat. Dress. Walk to the starting line.

During the first few miles, my calves were TIGHT. Stopped 3 times to stretch with the encouragement of Jen. The calves were never an issue for the rest of the run. 15 miles flew by...yes they did.

With the sunrise and beautiful scenery, how could it not. Such a piece of cake, truly. Goal #2 could easily be achieved, I thought. We were on track. I was an ultra-conservative runner on that day -- sacro-ili-crap won't get the best of me! It was great seeing fellow TNTers run by...I knew I was not alone.

Jen and I stuck together during a lot of the run, at times playing a game of cat and mouse. At mile 19ish the oh-crap-what-the-hell-is-this happened. Hip flexor tooo tight - every time the left leg made forward motion I winced with pain that came and went in waves. Then the IT crunched near the near. Saw Coach Tim at mile 20ish which released endorphins masking the pain. Mile 22ish had to keep on running -- decreasing walk breaks significantly -- rubbed biofreeze on the hip-flexor and IT. The transition from walk to run was far too painful. At this point, my run pace slowed so the cardio wouldn't run out. I was running without Jen for quite a bit, but my body couldn't take the walking. Visions of "needle-in-the-butt" kept me going. Visions of baby Zach enduring chemo before he reached his first birthday kept me going. The sacroiliac belt with all my honorees names written on it kept me going. My three original marathon time goals were thrown out the window, but my 4th goal was still within reach - sub 6 hours. I had a 5th and 6th goal in place (just in case), but not finishing was not one of them.

The Finish

I hadn't run with Jen for quite some time, I had no idea where she was. I really wanted to finish with her, but I had to keep forward motion and be selfish at that point. 4 miles to go. I sped up my walk pace during those breaks, sped up my run pace. Could I have done this earlier. I don't know. Then OUT OF NOWHERE with roughly a mile to go, this perky (what the hell?) chick shows up by my side, "Janine, let's DO THIS THING!" It seriously took me a moment to snap out of my marathon coma and realize I wasn't hallucinating. It was Jen. I began looking for Arianna and James, they promised to be here somewhere. I needed them. Then they appeared. James began running with Jen.

Arianna began running with me - talking me through the turns and what to expect. I told her I couldn't speak. She knew this feeling from her Napa Marathon and she was low key. She knew what to say and what not to say. I began to run faster and faster. Faster. Honoree Jack and his wife were there near the finish. He was there -- I could see the Finish Line Banner. Closer. Nearly there. Arianna left me and James left Jen. Together, Jen and I sprinted. I saw Evie cheering our names from behind the fence. We sprinted through to the end releasing any pain that previously exisited. For about 2 minutes, that voodoo doll lost control and I ran, without pain, faster...I ran.

The Result

4th goal achieved...sub 6 hours

Marathon time: 5:57:29

15 Miles o' Walkin'

SO....back on the injury block. Thankfully it's not the sacroiliac which pulled me from the Napa Marathon last March. Now, it's the dreaded IT band that many runners, sooner or later, have issues with. Once diagnosed, I was relieved for a moment or two. I KNEW what I could do before my first physical therapy appt -- foam roll, roll, roll, and roll some more, AND get NEW shoes. I found spots in my glutes that I didn't know existed, and once the tightness was released -- my back pain disappeared. WARNING! I am NOT suggesting that if you have lower back pain you should foam roll your glutes -- I was diagnosed with an IT band issue and I knew rolling this region was good for me. Had I been diagnosed with a sacroiliac issue, hmm, well -- that would have been not so wise.

So I couldn't run the 18 miles as prescribed by my training program -- but I COULD walk. I walked 15 miles and it wasn't easy. I felt FANTASTIC for the first 12 miles, then the legs and glutes started feeling tired. YET, no pain. None. It would have been a very lonely walk had it not been for Wylea -- she really helped me get out of several funks, where I normally would have just given up. Not because I couldn't do it, but because -- well, truth be told, walking for 15 miles is kinda long and boring. We had great chats about our Team In Training experiences (she's done ELEVEN seasons) and we pulled through together.

So now, I've got my aqua-jogging plan in place, sports massage scheduled to knead the IT band, and physical therapy sessions lined up. Fingers crossed. As long as I exercise restraint and not run too soon, I'll be good to go for the Victoria Marathon come October.

TEN MILES!

Oh yes....Ten Miles.
Today I ran my first double-digit run since my winter season injury in January. Jen was on the fence regarding her day's mileage (she ran a half-marathon last weekend), and at last decided to stick with 8. We ran together for the first 4 miles...neither one of us was feeling "the groove". I wasn't looking forward to running the last 6 solo, but then things improved.

Solo, but Not Alone
At mile 6ish, I finally hit a groove. My pace leveled out, transitions between run and walk smoothed (ran 4:1 interval), and that little voice inside my head didn't rear its ugly head by whispering, "Just walk...why bother...what are you trying to prove".

Although I was running solo, I was not running alone. At the ten-mile turn-around, I started to see more TNT runners from other waves. We called out "Go Team!" to each other and had a few conversations with runners as we leap frogged between our run-walk intervals. At miles 6, 7, and 9, I realized I was feeling good. I quickly pushed that thought out of my mind for fear that I would jinx the run. When the finish was in view, I saw the group eating Victoria's Beakfast Burrito's --- I couldn't wait to eat the perfect post-run meal. I chatted, stretched, and just as I was about to eat, one of my mentees came in from her 12 mile run. This was the longest distance Cecile had ever run and she was grinning from ear to ear. She did it, and felt good.

Personal Accomplishments, Team Achievements
We started running as a team in June with a goal of 3-6 miles with zero dollars raised. Marathoners are now running up to 12 miles and, as a team, we have have raised over $115,000! Just imagine how much all Team in Training summer teams will raise nationwide. We are each making personal accomplishments in our running and fundraising goals, while making enormous team achievements for the greater good as a result.

Thank you, once again, to each individual who has donated toward my fundraising efforts. You are indeed making a difference in the lives of so many.
Donations are welcome until the date of my Marathon, October 11, 2009.

FANTASTIC FIVE!

The "D" Word has been resonating a little too much lately. The word? Defeated. But today, at last, I felt back in the game. And it was a realistic game of five miles at Rancho San Antonio. Love that place. Dirt trails, varied terrain, deer, bunnies, families of quail, and running with Jen.

Started off running intervals and walking (fast) hills -- keeping a reasonable check on the pace on the almighty Garmin 405. Hmm, I think I've heard that's a good idea from um...the coaches, Runner's World, Jack Galloway... Calves getting pretty tight and stopped to stretch at the turn-around.

Then the run back --- one and half miles of mostly downhill with occasional upward grade then the flats for the last mile. GREAT pace, feeling tall. Hit five miles, cool-down walk, stretched.

This was the run to replicate. Yeah, the first few miles of any run are suppose to suck until you get your groove on. Warm-up at a slower pace, then run the run. This is the routine to follow on next week's 8 mile run. Sidenote: Thanks Jen for snapping the pics!! Check out Jen's blog for her accurately detailed sequence of the run.

Bad Day, Good Run?

Saturday was definately a bad day, but overall it was a good run. I've sequenced the details below...

1. Hot morning
2. Dehydrated before the start
3. Running with Jen kept things in perspective
4. Started out WAY too fast
5. Goose-bumps at 2 miles
6. Increased walk interval (good: identified issue and made adjustments to plan /bad: the fact that there was an issue)
7. Figured out Nathan Bladder (so long fuel belt)
8. Consistantly walked last two miles
9. Hydration levels were NEVER maintained
10. Logged my goal of six miles (mileage is mileage -- run, walk, or crawl)
11. FANTASTIC post-run potluck for Honoree Week (kudos to Amy's breakfast burritos)
12. Spent rest of weekend sucking down fluids

So now what? I must get back into the routine of consistantly staying hydrated on a DAILY basis AND get back into a cardio routine on my cross-training days (M/W). AND...remind myself, that it's better to be learning from my stupid mistakes early in the season. Nope, this won't be happening again.

J9 Raises nearly $2800 for LLS in a Single Day!!

On June 20th, I hosted the 2nd Annual Waits-Mast Cellars Wine Tasting Event to benefit the Leukemia and Lyphoma Society (LLS) with great success!! With the help of 40 guests, I raised nearly $2800 in a single day. Guests enjoyed pinots from Waits-Mast Cellars while noshing on hard to find Italian Cheeses from A.G. Ferrari in Los Altos such as Trugole wrapped in speck, Gorgonzola Dolce with a dollop of carmelized red onion, and others with fig jam, apricots, pears, and ohhhh the chocolate cake with Starbucks coffee. Then there was the silent auction table --- TWO Crushpad Fuseboxes, massage from Sports Medicine Institute, season tickets to Renegade Theatre Experiement's 09-10 Season, AND cheese and wine tasting for TEN at A.G. Ferrari in Los Altos!!

Honoree and marathoner Keith Newman (see Keith below smiling with sunglasses) spoke to the crowd under my umbrelled garden, thanking them for enjoying the afternoon together while raising money for such an important cause. In April 2008, Keith was diagnosed with follicular lymphoma - for which there is no cure. LLS is helping to find a cure and to assist blood cancer patients and their families. Currently, Keith is training for TWO marathons 6 weeks apart. I asked Keith if he had ever run two back to back marathons before. He casually replied, "No. But I never had cancer before either."

I am once again astounded by the generosity of family, friends, and acquaintenances. Even in these challenging economic times, people are willing to give. Keith reminded me what I witnessed last season and am witnessing once again, "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."

Thank you for your donations --- small amounts add up to big research dollars which makes life more livable for blood cancer patients and bring us that much closer to a cure.

GO TEAM!

Special Thanks to following for their generous donations and/or discounts which made this event possible:
Waits-Mast Family Cellars

A.G. Ferrari Foods

Crushpad

Sports Medicine Institute

Sports Basement

Renegade Theatre Experiment

Starbucks (Winchester/Magliocca in SJ)

Williams Party Rentals

Rubios

WOOT WOOT!

Season 3 has officially began and I'm feeling pretty good! I achieved a HUGE milestone last night at our 2nd track workout. I felt good running. We did circuit training - run a lap at a comfortably hard pace, do an exercise, run a lap, new exercise, repeat. With my NEW Garmin, ooooooo, I was able to track my pace. My fasted lap was at an 8:30/mile pace and my slowest was at a 10:00/mile pace. IF my goal were to run a 5hr marathon, I'm on track (maybe a little fast). Right now, I don't know what my goal is and I know those SAN FRANCISCO HILLS will affect my time. I think 5hrs is unrealistic based on my injury recovery process...but we'll see. I plan on KILLING core this season so who knows how fast that core strength will carry me.

New Season

I am once again training for the San Francisco Nike Women's Marathon. Our official training starts next week - I'm a bit nervous as my workouts were temporarily restricted while I went through physical therapy, that's a WHOLE different story. Apparently my issue was not entirely shin related - it was my sacroiliac. We'll talk about that another time - still bitter about the misdiagnosis, but I'm getting over it!

Napa Marathon 2009 - A Season Without Regret

I spent a lot of time penning a thank you letter to our amazing South Bay Run Team Coaches. They are very smart people, you know. So smart, that when one of the coaches replied to me that "a lot of thought and reflection when in to this (letter)," I had to agree. So, I'm posting the majority of this letter as an update to my blog.

To preface this letter, I'll state that I am still injured, awaiting physical therapy which will right things right. I've got new shoes. I'm still aqua-jogging and our numbers are increasing as people are realizing the benefits of the cross-training sport. Yes, I'm calling it a sport.

Yesterday was the 2009 Napa Marathon, which I was scheduled to run. There were many of us out there who were scheduled to run, but couldn't do to injuries. Many others recently ran their events, and were in recovery mode. A whole lot of these people were supporting the team by cheering all runners and running alongside teammates - many of whom were about to set PRs or running their first ever marathon. All of us on the South Bay Run Team had raised over $130K for the Leukemia and Lymphoma Society during the 2009 Winter Season.

This is my thank you to the coaches...

-------------------------------------------------------

Dear Coaches,

What an amazing season it has been - lots of injuries, but fantastic weather until Napa Marathon race day. You got everyone prepped with scenic training runs, rigorous track nights, hard core core-strength, and a sense of humor. I was really bummed for several weeks that I couldn't run Napa, but I couldn't have ended the season on a better note than helping to support a marathon with such an enthusiastic and caring group of people.

Margot, Amy, Dianne, Evelyn, and myself had a great time in the rain ringing noisemakers and cowbells while cheering ALL runners (of course, a little bit louder for SBRT). Honoree Patty joined us near mile 9 for a bit, before moving up the road. Jason hung out with us for awhile at mile 24ish until he shedded his coat and began running along side countless teammates while circling miles 23 and 25. It was great seeing Megan and Adam going back and forth, watch Tanja keep Brian on track, see Rich pick up where I left Andria off. Then Katie and Tyler at the end knowing they had been out there, too. Also out there braving the weather were Wendy, Honoree Ellen, Debra, Mike Z., and Honoree Doug on the Victory Party dance floor.

I saved my leg for the 5.5 hour + people -- it was GREAT seeing Rakhee, Andria, Jen, Toni, Arianna, and James, (I know I forgot the names of others) and running alongside each of them for a bit. Running Robin in to the finish after the 6 hour time was fantastic.

The best story that I heard from the day, was of Mike S. being told that he wouldn't make the cutoff - that alone was enough to boost his endorphin/adrenaline output into a 10 second overdrive. He did that damn thing, and finished sub-6. The most memorable moment I witnessed, was standing with Kris as the the personal multi-car, music-blasting escort approached with the last TNT runners -- then joining in on the final approach to the finish. The fact that Napa officials took down their finish line, didn't stop the SBRT from creating their own. There was SO much support for our team throughout the race that I was unable to witness, but I've heard the stories which makes it true.

Not only have you trained our bodies well for the marathon, but our spirit to encourge and support each other until the very last TNTer crosses the finish line. 26.2 is 26.2 no matter what the stride.

I know you always thank the captains and mentors for everything they do, but it's thanks to great team leaders that we have such a unique team. You guys ROCK :)

----j9 (in the ginormous orange poncho)

Additional kudos to supporters I may have forgotten: Apologies to those of you whose names I may have left out - please let me know if I excluded you and I will add your name to the list.

To Toe Run or Not Toe Run? That is the question...

I've heard two schools of thought on this subject.  Endurance athletes should NOT toe run - kills the calves and the shins.  Critical to change form.  On the other hand, endurance athletes should NOT change their form - get fitted for correct shoe with lots of cushion in the ball of the foot.  Change running style, you run the risk of destroying knees, IT band, ankles.  What does the research say?

There Are No Points for Style in the Marathon - NY Times

The Journal of Strength and Conditioning - August 2007

Foot Strike Patterns of Runners at the 15km Point

During an Elite-Level Half Marathon

Ice, Rest, Boot, Run....

Hmmm.  Where to start.  What trainings have I missed? Six weeks ago was my last long run (16 miles).  I missed the 18 mile run, then the 20 mile run, 4 track trainings, 5 short runs (4-6 miles).  The 18 mile run was along the coast in Santa Cruz, California, and the 20 mile run was along the coast of Monterey on a gorgeous sunny morning (that's the run in the pic above).  I, however, did work an aid-station on the 20 mile run and had a fun time hanging with a fellow gimp, her husband, as well as the coach's daughter who brought music to our ocean-view aid-station.

Why did I miss the trainings?  An xray and MRI failed to explain the 5 weeks of shin pain.  Two of those weeks were spent in a boot which ultimately jacked up the ankle and knee.  I, therefore, 

gave the boot, the boot.  I requested a bone scan - all of these screenings took time to get approved by insurance - OH, then the delay in getting the appointments.  Since the screenings showed no bone issues, I ditched the system and took my shin to Coach Kris at Sports Medicine Institute (SMI) in Palo Alto.   "Hey Janine, did you know your CALF is really tight?"  Hmm, guess I didn't.

Any Undisclosed information?  Get ready to gasp...I'm a toe runner.  Prancer, Coach Tim calls me.   Toe runner is good if you're a sprinter, but not for endurance runners.  My calf tightened to maximum capacity leading to shin issues.  At least, this is my diagnosis based on conversations with a running shoe guy, Coach Kris who is also a sports massage therapist, and several experienced marathoners.  

Now What? Stationary bike, elliptical, and twice aqua-jogging.  Aqua jogging is now on the schedule for 2X/week. I'm easing back into the game and did a 3K run/walk today.  I concentrated on heal, ball, toe and stuck with it.  Felt shin a little at mile 2.5,  no shin after the run, big time shin 8 hours after run.  Ice, elevate, ibuprofen.

NAPA? No Napa Marathon - I'll be there to support my Team in Training team mates, the heroes who have raised over $100K in 4 months to fight blood cancers.  I hope to run alongside my peeps when they need the support the most.  I hope to run the Mermaid Half Marathon on March 22 - the way I feel today, I don't know if that will be possible.  I need to rest, rehab, and THEN train for the next one.  Portland?  Portland sounds good.

Postscript:  While hanging out at the waterstop in Monterey, a guy with a guitar case strapped around his back asked several injured runners, "What is best in life?"  Read Gabby's Blog to find the answer.  

Exercising Restraint

After Thursday's VERY short 4 mile run, I felt an uncomfortable twinge near my shin. Went home, foam rolled and discovered several localized painful spots on the inside of my calf. After extensive google research, I pannicked and, of course, diagnosed myself with shin splints and possibly a stress fracture (which, by the way, I do not have). I iced, foam rolled, and massaged. I was disappointed looking ahead to Saturday's 16 miles since I had plotted my strategy perfectly. Big time bummer.

I altered my running strategy after consulting with Coach Kris: take it really easy with a shorter run/walk interval, stop at EVERY water stop to stretch for extended lengths of time, and possibly not complete the 16 miles. Goal, not to royally screw up my training for the Napa Marathon on March 1. Today's running buddies: Jen, Andria, and James.

Well, I didn't limp - but the last 4 miles really pissed me off as I knew I needed to take it even easier. Shin started hurting and I switched to a 1 min run/1 min walk interval. Coach Tim ran by us with Jesse, and congratulated me for "exercising restraint". We did the same for Jesse who's been fighting tendonitis.

Mike Z did make a comment at the end. I could have stopped at a water stop and had to be driven back to the start. As I think of it now, I've got a new perspective. It could just as easily be me wearing a Team In Training honoree shirt. We never know when or who cancer will strike - I should consider myself lucky to be in good enough health to run for a cause that raises millions for cancer research and patient services. Suck it up Janine, you don't have cancer and today's run was a success because you finished while exercising restraint.

Yahoo Mr. Yasso!

At Tuesday night's track we did Yasso 800s. Some marathoners swear by Yasso 800s as part of their training program. Bart Yasso (that's him in the pic) developed this theory. The theory is... if you run 10 series of 800 meters at a particular pace, it's possible you could complete a marathon in that time. Between each 800, you have a brief recovery time and the goal is to run at a consistant pace. http://www.thefinalsprint.com/2007/05/yasso-800s-training-tool-or-test/

So J9, how did you do? Well.,.we only did 6 Yasoo's and 4 of those were within 2 seconds of 4:45. Another one was 4:53 (I new this was slow as I was running and should have gone faster) and the last one was 4:25. Not bad! Does this mean I'll run a marathon of 4:45. Probably not. However, if I did the full 10 Yasso's, I'm pretty positive I could have maintained a 5:00 pace for each of the 10 800s. That was NOT possible last August.

My average running pace is around 10:30 per mile on long runs. Now, I take a one minute walk break after every 4 minutes of running - this brought up the overall pace to 13:01/mile on the last 14 mile run. Jen and I are plotting our strategy for long runs:

• Speed up running by about 10 to 15 seconds/mile
• Speed up walk breaks
• Create smooth transition from the run to the walk. We transition to a walk TOO rapidly, and THEN speed up the walk. We're wasting energy during this transition with the fast, slow, fast routine going on. Need to...run, jog, shuffle, fast walk.

This is going to take a lot of effort on this Saturday's 16 mile run, ya know, the brain doesn't always function well on runs. HOWEVER, now is the time to practice building the muscle memory.

14 Miles

The best part of today's run:

1. Legs feeling strong throughout
2. Working camera
3. Maintaining consistent pace
4. Eating chocolate brownies and pretzels at water stop
5. Running mates
6. Maintaining good hydration and goo levels
7. Cool running weather
8. Scenic views along trail
9. Eating post-run salmon breakfast burrito
10. Comforting effects of 15 min. ice bath

The worst part of today's run:

1. New socks retained moisture causing friction after mile 9
2. Exploding goo in pocket soaking salt packs

Overall result? FANTASTIC run, once again supporting my claim that completing the Nike Women's marathon last October was far from a fluke.