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...
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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?
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:
- Legs feeling strong throughout
- Working camera
- Maintaining consistent pace
- Eating chocolate brownies and pretzels at water stop
- Running mates
- Maintaining good hydration and goo levels
- Cool running weather
- Scenic views along trail
- Eating post-run salmon breakfast burrito
- Comforting effects of 15 min. ice bath
The worst part of today's run:
- New socks retained moisture causing friction after mile 9
- 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.
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