Me Vs. this Bug

It's war!!...and I think I am winning! :) With 17 days till Chicago, I had to take all measures to prevent this cold from progressing into something more. So I marched myself down to the pharmacy in our building, and had a talk with the Pharmacist!
I was in luck, not only did he know what to recommend, but he also advises his friend, who is a Ironman triathlete, on what supplements to intake to help prevent getting sick! I was thrilled to hear this!
So the 3000mg of Vitamin C I have been doing for the last 3 weeks. ( With Chicago around the corner, I didn't want to risk getting sick).
Today, I began the Echinacea/Zinc/Vit C supplements. ( What the pharmacist advised). I can say, I could feel worse, I think all of these measures are definitely helping in keeping this tame.

Philadelphia RnR Half

The week heading into Philly was a great one, related to my running. (Really, starting a week and a half before, at a Thursday tempo run.) I produced a great 5 mile tempo ( W/Liz), a strong 20 miler with the G2B pace group, and Tuesday before Philly, our group also produced at 6:45 mile, totally unexpectantly! ( Hey guys, remember when we ran a 6:45 mile?:)
So,I think it was safe to think I would kill it in Philadelphia! I felt confident ( but nervous) about this.
My original goal was to hit 1:45,but after the week I had, I was playing around with the idea that I could produce a 1:42-1:44 half time. That being said, I was nervous, very nervous, despite my premature confidence.
I was planning, thinking, and even day dreaming of the race. I slowly became OCD about it ( as I have with planning Chicago)
(mistake #1)

The weekend was great. The day before legs were rested, Liz and I had found a great market in Philly, that had some delicious Amish pretzels. Yum! Later that night, we had a great dinner among great teammates, followed by an early bedtime. ( despite needing to drown the noise of a couple in the room above or next to us). We had to turn the clock radio on, and left it on, with the white noise of an AM station, to drown out "the" noise. LOL
As I laid into bed, and after I set my 3 alarms on my iPhone, I texted Amy to ask if she was also nervous about Sunday, and if she knew where the start was located exactly. She responded she was too (relief, I wasn't alone), and no I wasn't alone in also not knowing the exact start area. We passed about 1-2 more texts that we can do this with team work; then I began to settle into bed....Earlier, at dinner, I had also asked what pace the group planned to go out with; I had heard the 8-8:15 pace start,and was panicked about it. Yes, I can do that pace easily in a 5 mile tempo, but 13.1, could I?? So as I closed my eyes I started to plot my race, yet again.
In my dreams, it was great race! :)

I awoke well rested, excited, and super nervous. The first thing I did was look out the window, (as if I was a kid looking to see what Santa had brought on Christmas morning) I saw runners already on their way to the start at 6am! I immediately ran to my information sheet for the race and checked for the one millionth time what time the race started, lol. To my relief, it still said 8am!
As I settled to eat my pre-race banana and peanut butter with nuun ( and half diet coke...sorry George) I could feel my tummy get the nervous butterflies again.
At that time, my roomie, Liz, had awaken, and was helpful in distracting my thoughts from me, to her. :) Just some pre-race chit chat was enough to help me forget my nerves then. ( Good job on your run roomie!! It was hot, and you had a couple outside circumstances you couldn't control, that interfered with your run...you will rock MCM!!) I left the room at 7am, and Liz and I wished Good luck to each other!! I ran a 1.5 mile warm-up to the start, and around the start.
I had a game plan to meet with the girls by bag check at 7:30, but after the warm-up and nerves, I had to use the "powder room". The lines by this time we're long, so long story short, I didn't get to meet up with the group. ( figuring they have already lined up at 7:45, and probably would find them on the course)
So off to coral 5 I went. I was so nervous, I barely could eat my Cliff bar. ( I like to have a banana and PB 2 hours before a race and 1/2 of a cliff bar 1 hour before) I went to the front of the coral, and sat on the ground; I closed my eyes,began to try to calm my nerves. I began to repeat my running mantra to myself, "the body achieves what the mind believes", thinking about my uncle and taking in deep breaths. This helped a bit.
Then it was time. I stood up, and the 1st gun went off!! OK, nervous tummy back.Then the gun for coral 2 was fired, then 3, then 4....our coral was next, We were moved forward to the start line ( which btw, was way fun to be at the front of the coral.)
Then the gun went off; it was time to start! (Nerves!!) I did maintain a 8:20 pace first mile, wow, that was hard, not the pace, but the keeping it "slow", while everyone around you is taking off, and the crowds are cheering. The energy is electric!!
(Right away began to notice how warm it felt, and how strong the sun felt. It was great relief when the buildings would block the sun, and we made it to the shady part of the run.)

I was pretty OCD about checking my Gamin during this run. (mistake #2) First mile was exactly 8:20. (Yay me, I maintained a "slow" start.)...but when you can remember what your Garmin read at almost every mile, you've checked your Gamrin way too much.

Second mile was 16:39. ( 8:19 pace). I felt good physically, but still shaky mentally.
By mile 3 I dropped to 8:10ish pace, and maintained that just for a bit, before dropping to 7:57-8:02 pace. ( which became my comfort zone, unconsciously, and pretty quickly.)
I began to doubt myself ( mistake #3) "Could I maintain this?" "Should I be here now?" I was told to start at this pace, so it must be ok. (why was I doubting myself, when my coach believed I could deliver this?)

I felt great physically throughout the race; legs were fresh, and I felt strong...but mentally, I was not focused, I was everywhere.

Mile 5 I was stoked, Liz flagged me down, and there was my group!! YAY!! I yelled, "ya my group", and ran to them. Well, that was the only mile I stayed on their tale. I got nervous (they were running great and strong) but faster then my comfortable 7:57-8:02 pace. (according to my Garmin) The occasional 7:45 happened in the middle part of the race, each time, me slowing myself down, in fear I was starting my "fast" part too soon.
( BTW, Amy, I watched you for a bit...You're stride was relaxed, your focus strong. I knew when I saw you, this was YOUR race. Way to go girl!!)
I have to confess, I purposefully, dropped myself back, trying to conserve, and thinking I could never keep up with my G2B girls.
( Why I thought this, no clue, because track every week has proven that I could) Where did this self doubt come from?!?

Mile 8, sigh, wasn't a nerve problem, it was a real problem. I took in my 2nd GU, and choked on it!! WTF!! Luckily I run with water, so I could try to spit the GU out from the back of my throat. Choking threw my breathing way off. I couldn't catch my breath at all. Between running a 8 min pace, GU being stuck in the back of my throat, and the coughing, I was a mess! What a site. It took me a good couple minutes to recover, and get my breathing into rhythm again.(and my legs)

I dropped my pace at the 10 mile mark to 7:50 and maintain that till mile 12. During these faster 2 miles, I began to chant my mantra to myself. In attempt to drown out my self doubt with confidence.
The 12th-13th mile, legs were definitely tiring on me, big time, and the mind wanted to see that mile 13 mark. My mind began to play with my body, again, as it had done all 12.5 miles previously. *Sigh*
"Where is that 13 mile mark?" " Why aren't I seeing it yet?" ...it's almost like I am scared of really pushing my body. ( Reading Amy's post, I can relate...what is the worst that can happen?)
Finally, I saw mile 13,and I picked the pace up again; and once I saw the finish I did an all out sprint to the finish.

1:46:17 time. avg pace 8:03. Garmin read: 13.26 miles. PR'd by 50 seconds. W/U=1/5 miles, the run=13.26 and C/D=1 mile, I squeezed in 15.76 miles for the day.
Yes, I PR'd, and yes I should have been happy, but I was slightly disappointed. It wasn't my dreamed 1:42-1:45.

When I reunited my group, and heard their times, I became even more disappointed in myself. ( Though very happy for them! Congrats!) We have this talked about this before, at the Silver Diner...we're so happy to see our group do so well, but then feel poopy because you wanted to experience it too. (So I know you guys can relate:)

So yes, I had a pity party yesterday. Embarrassing yes, now that I look back...but I felt like Boston was out of my reach. My mind had abused me enough the last 13.1 miles, why stop now. :P


So, I did some thinking last night, while falling asleep and in between sleep. Chicago will be a whole different approach.
1. I plan to stop over analyzing everything about it.
2. I will not look at my Garmin every second, because it holds my pace back. (I will wear my Garmin, but flipped around, so I can't see it easily.)The races I have PR'd this year, were because I had no plan, and I just went with what I was feeling.

Chicago is less than 3 weeks away, so it's time to taper, both in miles, and with my OCD. ;)
I'm not saying I wont be nervous, I will be, I mean it's 26.2 miles, and the last 6 months of my life....but I will not be OCD about it; like how I became with Philly.

Miles for 8/29

Sunday: The day after my 20 miler. I was sleepy tired, but my body felt good. ( Thank you ice bath)
Only Body pump today.

Monday: recovery 4.2 miles.

Tuesday: I woke up very sleepy. I even contemplated on heading to the evening session; but many times before I have thought that, and once I start running, I would feel fine. Well, not this Tuesday, after 4x800 I was zapped! I actually went home, called in late to work, and napped for 45 minutes.
(morning session=3.5 miles)
In the afternoon, I set out to run 4-5 more miles to meet my daily mileage. I definitely felt much more awake and stronger this run! Mile 1= 9:20pace. Mile 2 dropped to 8:25. Mile 3 I dropped to 8:12 pace, and mile 4 I slowed to 9. Total miles: 4.75
I had so much fun!! It was a great evening, the weather felt good, and I had great music playing on my ipod!
I came home feeling like a kid that just came in from playing at the playground....smiling, pumped, and definitely feeling the "runners high!"
total mileage=8.25

Wednesday: Still feeling my fatigue, I went to the pool. total pool: 90 minutes or 10 miles.

Thursday: Interesting day. It was very busy at work, and I was still fighting the fatigue of the week. I knew going into track, it would be a much slower tempo then the weeks before; which was fine by me. ;)
I will break down the average pace and miles:
Mile 1: the group was reading all kinds of paces, I can't remember what was shouted out, but my Garmin was reading 8:08.
Mile 1 average pace:8:06
Mile 2: average pace: 8:02
Mile 3: average pace 7:57
Mile 4: average pace 7:35
It was definitely a much slower tempo this week, but I felt very comfortable in it.

Side note: The Coach does always knows best! No mater what may happens; it IS because the Coach wants to see the very best out of you, and wants to see his runners succeed in training. I value EVERYTHING Coach George has taught me this year! He has made me a stronger, wiser, and a much faster runner. So, he will be happy to know,
I am going into this weeks tempo with a whole new game plan. :)
Total mileage: 8.5

Friday: Rest

Saturday: body pump and an easy 3 miles. ( I had 12 hours sleep Friday night; which definitely helped me feel much, much better and rested for the weekend.)

Sunday: 16 incredible miles!! The morning was chilly, I could have definitely worn a long sleeve at start. ( Stephanie was nice enough to let me wear hers for a moment...though I don't think I gave her a choice! lol)
Myself, Marcie, and Stephanie, started together, nice slow easy pace. We ran smart, and held it at a nice easy pace for the first 8 miles.
Mile 8, we began to pick the pace up. ( evident by the group getting quiet, and separating from each other:)
What an amazing run!!! Our average pace from mile 8 till mile 14.84 was 8:02!!! As Steph would write..." OOoo eemmmm gggeee!!!" Mile 11-12 I was averaging 7:45. The pace totally felt effortless; if that's the right word to use. Yes, I was sweating, and breathing fast, but I was definitely not exerting myself, or never worried I would be burnt by the end. Last mile was 7:50 average...it was amazing!!
Thanks running partner for driving me, and pacing me the way you do!! :)

This weeks miles: 49.95
Pool: 10 miles
Land: 39.95 miles

Next weeks long run: 21-22 miles

Weeks till Chicago: 5!!!!

What a week!...mileage recap wk 8/22

I am so excited, I had one of my strongest weeks this season! It was definitely a confidence booster! (a much needed boost, after last weeks 18 mile mental break down, and low mileage the week before due to a knee issue taking me out for couple days.)
The following is a recap of the week of 8/22-8/28.

8/22-Sunday-x1 hour pool running (active recovery) and x 1 hour body pump= total miles in pool, 6.

8/23-Monday-Rest day.

8/24-Tuesday-Track work. Exercise: Pyramids. (400,800,1200,1600,1200,800,400) Pyramids, btw, are one my favorites workouts to do on the track, so I was excited for this workout!
(400=1:48) (800=3:25) (1200=5:10) (1600=6:53) (1200=5:02) (800=3:14) (400=1:30)= total miles w/ recovery laps, 6.5.
I felt strong, knee felt good, and the negative splits are exciting!

8/25-Wednesday-pool x1 hour 30 mins. total pool miles, 9.

8/26-Thursday-Tempo-I ran to track as part of my warm up (1.5 m) I did an extra mile on track w/Dre to complete my warm up.(=2.5 miles) Tempo 4 miler (a PR! 4 miles in 30:13!) Cool down, 1 mile around the track, and a 1.5 mile run home. (cool down=2.5 miles) total miles, 9.

8/27-easy 3 miles

8/28-20 miles. I totally did this long run right! First, I ate my Cliff bar and scoop peanut butter one hour before the run, so I still had fuel inside me at run start. (this was something I discovered worked best for me while training for San Diego.) I refueled every 40-45 mins, never allowing myself to "hit the wall"; again this is what I discovered worked best for me while training for San Diego...and I listened to my coach, I began slow, and finished fast.
I began at a 9:50-9:45 pace, and dropped accordingly. I had planned to go out the first 10 miles slow...I did not want to drop below a 9 min pace until the turn around at the 10 mile mark. Miles 10-13, I remained at a conservation 8:56 avg pace. Mile 13 I dropped to an 8:45. Mile 14, 8:35, then 15-18, I dropped my pace to 8:04 average. Miles 18-20, my pace "slowed" to a 8:20 average...I felt strong, and good, and was actually having a lot fun...I felt amazing!!

Total mileage: 53.5
land:38.5
pool:15

Goals for next week: now that I know my knee is good, get my land mileage up to where it was pre-"injury", and still keep my 1-2 days in the pool up. Do not slack on my body pump class! Next weeks long run will be 18 miles.

Days till Chicago Marathon: 41 days!!!!

Miles this week.

Yay! Running again... my knee feels back to normal! :)

Sunday: Pool run x1 hour and body pump x 1 hour ( 6 miles)

Monday: The knee was feeling better, so I test drove it with a 3 mile run. It felt great to sweat, and to get the heart pumping!

Tuesday: I skipped track, and opted for a slower paced 6 mile run.

Wednesday: Body Pumpx1 hour, and pool running for 1 1/2 hour. ( 9 miles)

Thursday:Rest

Friday: 7 mile run

Saturday: a very frustrating 18 mile run. It was hot, no water fountains to refill, and my thoughts would not focus on anything but how much longer I had to go...definitely the worst run for me this season.

Total miles this week: 49 ( pool:15, land:34 )

The knee diagnosis.

I had to get to the bottom of this reoccuring left knee annoyance. This is what slowed me down during Marine Corp last year, so it was instant worry when I began to feel the same signs and symptoms last week.
With no running x 3 days, pool running, ice, and NSIAD's the knee is much happier currently. I was able to run 9 min paced-3 miler on Monday, 6 miler at same pace on Tuesday. ( I had decided to skip track even though the knee was feeling good.I didn't want to push my luck.) I still iced for precaution after each run, though the knee did not feel bad during the runs...and I will continue to do so from here on out to race day.

I did end up heading to the Ortho Doc on Thursday to get to the bottom of this. I wanted to make sure it was nothing that would hold me back from Chicago, or slow me down during Chicago. ( or worse cause an even worse injury to happen).
After some x-rays, and range of motion check, the doc came to a conclusion. Plica syndrome! What?...Doc says it's rare; he only gets 1-2 cases of it in a year! Imagine my worry when he said that to me! :) lol
Below is an explaination of Plica. I have never heard of this before, and had to do what I tell my patients not to do...I googled it.:)


What is plica syndrome of the knee?
The plica on the inner side of the knee, called the "medial plica," is the synovial tissue most prone to irritation and injury. When the knee is bent, the plica is exposed to direct injury, and it may also be injured in overuse syndromes. When the plica becomes irritated and inflamed, the condition called "plica syndrome" results.

Often called "synovial plica syndrome," this is a condition that is the result of a remnant of fetal tissue in the knee. The synovial plica are membranes that separate the knee into compartments during fetal development. These plica normally diminish in size during the second trimester of fetal development. In adults, they exist as sleeves of tissue called "synovial folds," or plica. In some individuals, the synovial plica is more prominent and prone to irritation.

How is plica syndrome diagnosed?
Diagnosis is made by physical examination or at the time of arthroscopic surgery. Plica syndrome has similar characteristics to meniscal tears and patellar tendonitis, and these may be confused. A MRI may be done, but it is often not terribly helpful in the diagnosis of plica syndrome.

"What is the treatment for plica syndrome?
Plica are synovial membranes that separate the knee joint into compartments during fetal development. Problems arise when the plica fail to diminish in size and cause irritation to the knee joint later in life. A plica on the medial (inside) of the knee is most prone to injury/irritation due to repetitive movements such as running and may be commonly misdiagnosed as a meniscus tear or patellar tendonitis.

Symptomatic plica syndrome is best treated by resting the knee joint and anti-inflammatory medications. These measures are usually sufficient to allow the inflammation to settle down. Occasionally, an injection of cortisone in to the knee will be helpful.

If these measures do not alleviate the symptoms, then surgical removal of the plica may be necessary. This surgical procedure is performed using an arthroscope, or a small camera, that is inserted into the knee along with instruments to remove the inflamed tissue. The arthroscopic plica resection has good results assuming the plica is the cause of the symptoms. Often a plica is seen on arthroscopic examination. Unless symptoms are consistent with plica syndrome and the plica looks inflamed and irritated, the plica is usually left alone. Plica resection during arthroscopy is only performed if the plica is thought to be the cause of symptoms." Thank you About.com.



Basically I was instructed to continue doing what I have been. I can run, but add in cross training. ( I plan to pool run at least 2 times a week, in place of running), ice, ibuprofen,and stretch! ( guilty of not being consistant on that) I have to listen to my body, but I can continue to train, run, and more inportantly race Chicago!
Dr. Smink wants me back in 3-4 weeks if the annoyance does not subside. At that time he would give me a cortisone shot...but I am feeling good, so I am guessing, and hoping, I will not need that.
It feel good to know what is going on, finally!

Miles this week.

I am making it a point to get back to blogging. I began blogging as a way to track my training, and I intend to keep up with this now.

This week has been the most frustrating this season. I started the week with a migraine, and ended the week with an annoyed knee. Eight weeks from Chicago, I'm nervous, and hate not getting my miles on land. I have been told and have read, pool running is just as beneficial as land running. I do hope all that I have read, and heard are true. (because most my miles this week were done in the water. )

Here is my week:

Sunday: Great run! 12.27 miles is what my Garmin read, at the end Leesburg 20k. I ran a avg 8:06 pace and considering I walked a couple times up a couple different hills, that's great average pace!
------------------
Monday: rest

Tuesday: skipped track, but ran an easy 6.2 miles in the morning. Body pump in the evening.

Wednesday: I did my first pool run w/ Amy, and Katie. x 1 hour= 6 miles.

Thursday:4 miles on the dreadmill at lunch. ( noticed the knee then) 4 miles post work/storm. Definitely noticed knee then. :(

Friday: rest ( ugh!)

Saturday: 3 hours in the pool running. x3 hours pool running=18miles ( Thanks to Cheryl, Maria, and Katy for the company!)

Sunday: 1 hour in the pool with Liz! x1 hour pool running= 6 miles. Body Pump in the evening.

total miles this week: 44.2 miles ( mostly in water...sigh)

Good news is knee is feeling and looking better. I plan to test drive the knee tomorrow with an easy jog to see if I can track Tuesday. Here's hoping...