Adventures of Rachele - Running

I am training, but in a different way...

nospam@example.com (Rachele Cawaring) — Sat, 26 May 2007 17:02:32 -0700

I am still getting requests to see "what's under my bandage, now." I don't know why y'all like this gross stuff, but here's the new photo. And, no, you can't see it in person...I don't need it to play "show and tell" outside. I was hoping that I would be able to run right now, but sadly, I'm just up to walking without a limp.

Last week, the surgeon cut out all the dead tissue and I've learned a new term, "debridement." According to medicinenet.com, the definition of debridement is

"Debridement: The act of debriding (removing dead, contaminated
or adherent tissue or foreign material). Debridement encompasses
enzymatic debridement (as with proteolytic enzymes), mechanical
nonselective debridement (as in a whirlpool), and sharp debridement (by surgery). "

No, it is not a pleasant experience, but I'm determined to heal quickly. Fortunately, "wound care" is something that is very foreign to me and this is why I'm following the advice of a specialist. In my case, I get to rip out my gauze/stuck tissue every day. The photo doesn't do it justice, but I am healing and the crater is becoming more shallow.

A new approach to training...

I showed up for our regular long run with my running group this morning since I just needed to get back into the habit of training. I'm finding that a large part of long-term training is just resilience. Really, the ability to adjust to life events, illness and injuries is the mental part of training. When I trained for my first marathon, I followed the training plan exactly. I was completely paranoid that I wouldn't survive or I'd lose my overall fitness if I didn't follow everything the coach told me. Over the years, I've finally learned that training isn't all or nothing. Training has to be part of my overall lifestyle if I want to be healthy and run for several years. Right now, I can't run, but I can show up to workouts, rest and have a healthy diet. It's amazing how my whole outlook changed when I realized this. There are times when it's good to push, and there are times when I have to admit that my strategy needs to change. In this case, my short-term plan has been modified, so I can still accomplish my long-term goals. It's amazing how much easier things are when I use my own planning practices on myself instead of just using it with my clients!

So, this morning I showed up at my running club and found another injured friend. We were a great sight...my bandaged leg and her missing toenails poking out of her sandals. Of course, we still managed to pass some of the other walkers around Greenlake. Our competitive spirit is still in us! We even met some of the other runners for our routine post-run treat...going to the local coffee shop. We all did the training that was appropriate for us that day, so we all earned a treat. It felt so good to be training again, especially now that I figured out that training is really just a mindset and commitment. Plus, it sure beats the alternative of wallowing in my own pity party.

Our First Duathlon

nospam@example.com (Rachele Cawaring) — Fri, 30 Mar 2007 21:52:59 -0700

Tomorrow I'm doing my very first Duathlon. I've done one sprint distance triathlon in 2005, so at least I know what a transition area is. This will be two firsts for me: first duathlon and first time to Wenatchee. It's only a 5K run, 17 mile bike ride, then another 5K run, so it shouldn't hurt too much, right? :/

Well, Bill is picking us up at 5am, then we'll swing by to pick up Lily on the way. Oh, that means that our glass of wine with dinner and still being awake isn't the ideal way to prep for the race. Ha! I love that I "balance" my activities. I still very much enjoy my work, enjoy my friends, and enjoy my training. I can't ask for much more than that. :)

So, my race bag is ready. I've already laid out my "mini me" (This is a race trick for me. I lay out my whole race outfit on the floor. My shoes, socks, shorts, undergarments, shirt, watch, gloves and hat) so I can jump right into my outfit tomorrow. My shoes are near the door. All I need is a good night's sleep and a simple breakfast. Oh, it's past my bedtime. We have to tear ourselves away from crying as we watch "Glory" with Mathew Broderick. Goodnight! and wish us luck!

Greenlake Dip

nospam@example.com (Rachele Cawaring) — Sun, 18 Feb 2007 21:18:10 -0700

Yesterday, a bunch of us decided to cool off our legs in Greenlake after our long runs. I've done ice baths after 20 miles runs, but I'm just 1/2 Marathon training now...there was no reason for me to jump in the lake. Cindy and I decided that it's too early in the season for an ice bath, so we acted as "judges" instead. We gave out awards for "Longest Stay in the Water," "Most Aggressive Dive," and "Best Artistic Move (aka interpretive water dance)." The winners were Amol, Jim and Tiffany, respectively.

Jim, Tiffany & Amol w/ their prizes.

Yes, it's cold!

Jim & Tiff

Back in Training

nospam@example.com (Rachele Cawaring) — Sun, 11 Feb 2007 19:04:09 -0700

I started the day off with the Love 'em or Leave 'em 5K at Greenlake. You had a choice of running by yourself or having your times combined as a couple. I ran with Cindy as a couple (they combine your ages and your race times), so we could qualify for the Women's Master's Division (thanks for inflating our age group, Cindy!). We got 10th place in the Open Division (we would've been 5th, if they put us in right category). Again, I gave in to peer pressure. I would normally skip this kind of race since I run around Greenlake at least twice a week, and I couldn't figure out how 1,300 runners were going to fit around the path. It actually spread out and I had more room than I've had in other races. Serendipity? I was also surprised that there wasn't much traffic getting there. Cindy and I met an hour before on the other side of the lake and just hung out at Starbucks before the start time. We planned on doing a warm-up run to the start line, but I thought an hour-long warm-up was overkill for a 3 mile race. One to two miles is a perfect warm-up for a 5K. It was funny that we bumped into friends at the coffee shop, at the start, at the finish, and walking back to our cars...it's a small town. Anyways, thanks for kicking my butt, Cindy.

So, on the way back we actually committed to our time goals for the year. No sandbagging allowed in 2007! We're also increasing our race schedule, which should help improve our times. So, far we've already seen improvements, so racing does work. I can attest that our 3 races last month have affected our bodies because we can't help but run faster in a race.

Yeah, chores are done!

Healthy in moderation

Along, with the training schedule is fine-tuning our diets. Really, it's another factor that will help us get faster. So, Heidi and I agreed to do some healthy grocery shopping and cooking. It's so much easier cooking for two or more people than just cooking for myself. And, unless I'm throwing a dinner party, I just don't feel motivated to cook a complicated meal. Also, having a cooking buddy made the errands of grocery shopping, putting things away and cooking, so much more fun. Don't get me wrong, I'm not completely changing my life; I think resolutions don't work. I can't imagine having a strict schedule of working and training...there is so much more to life!

Heidi

Chicago Marathon

nospam@example.com (Rachele Cawaring) — Tue, 24 Oct 2006 06:27:06 -0700

Steve, Rachele, Lily, Kristen & Tim

This Sunday a bunch of us ran the Chicago Marathon. There were 40,000 runners from all over the wolrd. It was also one of the colder races in Chicago's recent history. With the windchill, it was 39 degrees. The race started in Grant Park and you can imagine the huge crowd. Amazingly, it was pretty organized and people were generally polite since we all had the same goal...run a 26.2 mile tour around Chicago. It did take us about 20 minutes to walk the one block from the runner entrance to our start corral.

As the gun went off, each corral started smoothly. The elite runners, the top 100, competitive, preferred I, preferred II, then the open group. It only took me about 2 1/2 minutes to reach the start from my lineup in the corral...that is an extremely fast start.

The energy at the beginning of the race is beautiful. Races always start with the star spangled banner. You are surrounded by people who have trained for months and are excited about this day. Some are focused on beating their previous PR (personal record), some just love the physical challenge and do this to stay in shape, some have met adversity in their lives and this is an emotional/spiritual act for them. And then there are some that are doing this for a cause...either to help a charity or something deeply personal.

Okay, I am a social runner. I've won my age group at a 10K once at a very small race...when there were only two of us competing. A qualifying time for the Boston Marathon is in the distant future for me and I am just thankful that I have the physical and mental ability to complete the distance. Mental ability? Yes. Supposedly, a body can do 22 miles without a lot of training. Yes, our bodies are much stronger than most of us give it credit for. The real challenge is making a concerted effort to keep going after you are physically and emotionally drained. Many runners jokingly say that a marathon is a 10K (6.2 mile) race with a 20 mile warmup and the real halfway point is around 20 miles. No matter who you are, even an elite runner, the last few miles are brutal. The faster runners have learned to push through the pain and trust that their bodies will make it to the finish.

What did I see on the course? I saw excited little kids cheering and giving the runners high fives. I saw inspirational signs. I saw photos of loved ones on runner's backs...those that they were running for. There were hundreds of volunteers just there to support us. There were new runners who were experiencing this feeling for the first time. Then it all changed around mile 18. This is when training, experience and a little luck come into play. Everyone has good and bad days, but you hope that with good training and a good attitude your number of bad days is rare. There is a little less talking on the course, now. I'm starting to see people on the side cramping and desperately trying to get their muscles to move again. Everyone once in a while I hear someone yell to themselves..."Come on" or "Dig Deep" or whatever mantra they need to get them there. This is when I think, "Isn't 20+ miles good enough?" and that 0.2 miles after 26 is just ridiculously cruel.

Pre-race injury

This is the part that is not fun at all. And this is where I learn the most...where I find myself. My body is screaming to stop and is having an all out battle with my mind. My stubborness doesn't want to throw away the 20 or so hard miles of work that I just completed and my mind is telling my body to suck it up and trust all the logic I learned in training. Now, I'm starting to remember bits of stats and advice...anything to help me through the last five miles. I remember quotes from Jeff Galloway, who has a run/walk program for beginners. He advocates short walk breaks from the beginning to give your legs a break and use different muscles. The stat that stuck in my mind was "after 20 miles, the walk breaks don't help and you should just run." This is where I struggle with trust and faith. My body says that's a lie, but now walking doesn't feel much better than running. My mile times are slipping and my inner chatter to motivate myself picks up. I also have to tune out anything that may irritate me or slow me down.

Now, I'm extremely emotional. When I see a runner at the side who has to quit the race (they just physically can't go on), I see the despair in their eyes. I can't cry, because I need every bit of mental toughness to make it to the end. I also have to let go and pay close attention to what my body can do right now. It doesn't matter what I've done in past races and I can't get overly angry about not hitting an aggressive goal, nor can I be too cocky that I'm doing well. This is when I develop courage. This is no longer a physical event...my desire to finish is fighting against the exhaustion. I move into a meditative state to get to that last mile. And if you've run a marathon before, you know that you don't feel that "you're almost there" or "it's all downhill" or that "it's the home stretch." That last mile is loooong!

And yes, it is worth it to pass through the chute and cross the finish line. Someone needs to take my timing chip off because bending down to touch your toes is a long way down at this point. My walk is jerky. I'm hungry and the apple the volunteer hands me is now my favorite food. I REALLY want that finishers medal. Where's my blanket because I'm shivering? Post-race photo...sure, why not and I don't even care that I look like a crazed, hungry animal that may collapse. Where is my family? Where are my friends and how did they do? And please, legs, keep moving so I can get my gear, put on my jacket and start calling and finding everyone.

Kristen & Lily really need to shower!

Today, I'm still walking funny. My knee is still pretty bruised from a fall I had last week. I welcome the soreness because it reminds me of the work I just accomplished. Also, now I'm grinning because I have a new PR to break and I've chosen my next race. It was worth it and yes, you can do it, too, if you really want it. Five years ago I couldn't run around the track without being winded, and I'm very thankful that I am healthy enough to run.

Congratualtions to my friends, Kristen, Lily, Steve, Tim & Mary who all reached a new PR, too! According to the experts, we need one day of active recovery (light exercise) for each mile of racing. So, training starts November 17th, right?

Rachele, Kristen & Lily at Giordano's.

Good effort runners! Photos will be posted soon.

MS 150 Bike Ride & Skagit Flats Marathon

nospam@example.com (Rachele Cawaring) — Sun, 10 Sep 2006 18:23:52 -0700

We just got back from our bike and run weekend. Some of the girls rode the MS 150 (150 mile bike ride over two days) to raise money for Multiple Sclerosis. Way to go Cindy, Lily and Team MCM!

The rest of us volunteered Saturday as our "rest" before the Skagit Flats 1/2 and Full Marathon today. The wonderful thing about this small, local race is that they allow you to do a non-standard distance. So, instead of just sticking to either 1/2 or full marathon distances (13.1 or 26.2 miles), we did 13, 15, 18 and 20 mile distances as we prepped for our upcoming Chicago & NY Marathon races. Skagit Flats is an extremely well supported race for it's size. The proceeds help the local cross country teams and many of the water stops are staffed with the local runners. I wouldn't recommend this for your first marathon unless you're very comfortable running alone. The runners spread apart, so I was running alone for 14 miles, with an occasional racer passing me by every 1/2 mile or so. This is perfect if you want to be introspective and meditate during the peaceful run. However, almost everyone (fast & slower) would give an encouraging phrase to each runner they encountered on the course. The amount of positive energy is still making me smile. Plus, it was fun when the MS 150 bike course crossed the Skagit Marathon course. I don't know how many times the phrases, "Way to go runners!" and "Way to go bikers!" were exchanged.

The weather was a little hot for a long race and some of us got chills, which is a sign of dehydration. A key to staying away from the ambulance was carrying a water bottle and properly wrapping my feet to keep the blisters away. One of our teammates learned a good lesson, which I need to share with you. I know you've seen the tempting massage tables at the end of races. You're sore and they look so inviting, but make sure you're properly cooled down and hydrated before you attempt it. Our friend had a quick 15 minute massage a few minutes after she finished her 18 mile training run. When she got up, she passed out and had to be helped by Search & Rescue. We also learned that you're not supposed to jump in the shower immediately after such a long run either...the change in body temperature can make you pass out, too!

So the moral after a long, hard run is:

1) Have a proper cool down and WALK even though it's really the last thing you want to do after running hard.
2) Hydrate and get some carbs in your system quickly. Light protein is great too, if you can stomach. One of the easy, affordable ways to get the ideal 4:1 (Carb:Protein) ratio is chocolate milk, believe it or not!
3) Don't go to these events or do long runs alone. At the very least have an emergency contact somewhere on your body and your blood type is helpful, too. You can do this with Road ID or write the info on the back of your racing bib.

Random thought: In every long race, there is one song that sticks with me and keeps my feet going. The one this race was "Some Fantastic" by Barenaked Ladies.

SJJ 1/2 Marathon

nospam@example.com (Rachele Cawaring) — Tue, 5 Sep 2006 10:39:12 -0700

Yesterday was the Super Jock N Jill 1/2 Marathon. If you're doing a fall marathon, it's the perfect time to throw in a local race to check your fitness. There are some drawbacks to this course. It runs through Woodinville, Bothell and along part of the Burke Gilman Trail, so it can be a little hot for a 1/2 Marathon. It also does a strange serpentine path around miles 6ish to 9ish. The volunteers did a great job marking the course and directing, but it felt like I ran past the same spot three times. In the middle of it, I couldn't tell you where I was.

It was a nice way to finish the Labor Day weekend. Plus, it's great hanging out and swapping stories at the post-race lunch.

The First Entry

nospam@example.com (Rachele Cawaring) — Sat, 2 Sep 2006 14:54:28 -0700

The whole purpose of starting this is to share the more memorable photos from my trips this year and keep up my running log. After I play with this a little more, I'll add the Paris, Kauai and SF photos. For now, I'm just starting with plain text.

Today's run: 3 miles around Greenlake with Julie, Kristen & Kathy. I have a painful blister from running 13 miles in brand new shoes. It was a good reminder that I need to break in my shoes before I go for a long run. I have a system for a reason, but I was mesmerized by the extra spring in a new pair of shoes. My blister-free system: broken in shoes (worn at least 3 times during shorter runs), good insoles, double layer tech socks, and Body Glide works. The weather was gorgeous as seen in the photo with Julie & Kathy.