Monday, April 4, 2016

Not listening to good advice






We started just before dawn and got to watch the sun rise


Sometimes you listen to the advice your coach gives you, sometimes you don't. This weekend was one of the times I didn't. Not that I think I know more than Ann Trason, but the weather was perfect and my husband and Susan's husband and son were all out of town, so we didn't have to be home by a certain time, which made it really hard not to run far. Ann Trason suggested that I run ~12 miles, since we are running Peterson Ridge 40 miler next weekend, but instead we ran 30 miles. Luckily I am feeling great the day after the run, now I just need to make sure I take it easy this week, so I don't over do. 


Throwing away trash that was left on the trail 


Portland from the Pittock Mansion 
I did feel really guilty when Ann sent me an email asking me how far I ran and I had to admit I ran ~30 miles. I am the worst client ever (not really, but I feel like it).





We modified this route a little while we were running because firelane 7a from Leif seems to be missing. 

53/ww - pittock : 5
pittock - apsen : 2.18
aspen - road : .23
road - thurman / lief : .50
leif - dogwood : .85
dogwood - wildwood: .34
ww - alder : .93
alder - leif : .84
leif - maple : 2.41
maple - leif : 2.73 (16.01)
leif - fl7a : 1.16
fl7a - ww : .25
ww - keil : 10.8
keil - dogwood : .17
dogwood - ww : .66
ww -53rd : .71 
total 29.76

Sunday, April 3, 2016

A Leif-less route

In a very unusual situation for us, we both made routes for this run. Usually when it's my turn, I create one around 11pm on Friday night before the run. So I was proud to create and send this on Friday afternoon. 

Fiery sunrise

But right after I sent it, I saw that Ann had just emailed me a route. Two for the price of one! We decided to use my route this time, and modify Ann's for next week's 30 miler.

The sun peeking up to start to illuminate the trail


This route has the distinction of never touching Leif Erikson, which is a nice change to avoid the rocky gravel and crowds. We started at 6am to get some time in the dark, using our headlamps. We were treated to an amazing, fiery sunrise, none of the expected rain, and a great run.

Ann in the shelter on FL 5


Start at Wild Cherry/Dogwood trailhead 

Dogwood to WW (8.47)-- .22 mi
WW(8.47) to Morak (ww 10.65)-- 2.18 mi
Morak (ww 10.65) to FL1-- .08 mi
FL1 to WW (11.18)-- .33 mi
WW (11.18) to Trillium (ww 18.57)-- 7.39 mi
Trillium (ww 18.57) to FL 7-- .25 mi
FL7 to Gas Line to WW (19.96)-- .8 mi (11.25 total)
WW (19.96) to FL 5 (ww 16.69)-- 3.27 mi (14.52 total) *** nice break point here
FL5 (ww 16.69) to Saltzman-- .87 mi (15.39 total)
Saltzman to WW (16.01)-- 1.12 mi (16.51 total)
WW (16.01) to Wild Cherry (ww 7.88)-- 8.13 mi (24.64 total)
Wild Cherry to trailhead-- .32 mi (24.96 total)

Saturday, March 19, 2016

The scenic route to Salt and Straw




success!
Last Thursday Susan sent me a text that Salt and Straw had a new vegan flavor, coconut mint chip whoopie pie. My first reaction was, "let's go". With the next obvious question being when? We both live close to different Salt and Straws, but I wanted to experience this new flavor together. The next time we were going to see each other was for our long run. Then like a light bulb going off over my head, I had the brilliant idea of running to Salt and Straw. The Salt and Straw in NW Portland is only a few miles away from Forest Park. And that is exactly what we did!


selfie with Anna and Leslie, before we took off to Salt and Straw

I met Susan at Salt and Straw Saturday morning, leaving my car there we drove her car to the trailhead at 53rd and Wildwood, where we met Anna and Leslie. We ran the first 10 miles of our 21 mile route with them. Then we ran 11 miles, mostly downhill to Salt and Straw. It started to rain a few miles before we arrived, so we entered Salt and Straw wet, dirty, and stinky but very ready for our post-run treat. 


winning!
Susan asked the very helpful Salt and Straw employee if they had the coconut mint chip whoopie pie ice cream because it wasn't on the board, and he said he didn't think they had it yet. Disappointed Susan opted to buy 2 pints of different vegan ice cream. Well I ran 21 miles to get there and I was going to have a scoop at Salt and Straw. As we were paying the guy who had been helping us came out to tell us they did have coconut mint chip whoopie pie and just hadn't put it out yet. I am pretty sure Susan let out screech of joy. With Susan's 2 pints and the 2 scoops we had, we ended up with 4 different kinds of vegan ice cream from Salt and Straw.



coconut mint chip whoopie pie

Eating ice cream while wet and cold probably wan't the best idea... On second thought, yes it was.


Route:
53rd and ww (9.20 - 14.5) - koenig: 5.3
koenig - maple : .27
maple - leif : .38
leif - dogwood: 3.3
dogwood - ww: .34
ww - 53rd: .71
total: 10.30

53rd - alder : .22
alder - leif: .84
leif - fl1 : 1.54
fl1 - ww : .46
ww - lower macleay (stone house) : 5.68
lower macleay - park : .86
lower macleay park - salt and straw : 1.2
total: 10.8

grand total 21.1

eat ice cream!

total calories burned : none

Friday, March 11, 2016

Three way loop route

A rainbow on the way to the start-- ending in Forest Park!
Anna and Leslie have been training for the Alsea Half Marathon (and another, longer race after that for Leslie) and we finally joined up for a run. Since everyone wanted slightly different distances, I thought I'd come up with a route to loop all of us, so we'd have the most time running together. And on my first try, it worked out just about perfectly!
Sloppy trails
NW 53rd trailhead (ww 9.18) to Maple Trail (ww 12.84)-- 3.66 mi
Maple (ww 12.84) to Leif (6.44)-- 3.52 mi (7.18 total)
Leif (6.44) to Saltzman (LE 6.2)-- .24 mi (7.42 total)
Saltzman to WW (16.01)-- .5 mi (7.92 total)
WW (16.01) to FL2 (ww 12.74)-- 3.27 mi (11.19 total)
FL2 to Leif (3.71)-- .46 mi (11.65 total)
Leif (3.71) to Alder (le 1.49)-- 2.22 mi (13.87 total)
Alder to WW (9.4)-- .84 mi (14.71 total)

Anna heads to NW 53rd trailhead for 15 miles

Lots of lovely dog violets (and other spring flowers) in bloom

WW (9.4) to FL1 (11.18)-- 1.78 mi (16.5 total)

Leslie heads back to NW 53rd trailhead for 18 miles


FL1 to Leif (3.03)-- .53 mi (17.03 total)
Leif (3.03) to Alder (le 1.49)-- 2.22 mi (19.25 total)
Alder to WW (9.4)-- .84 mi (20.09 total)
WW (9.4) to NW 53rd (9.18)-- .22 mi (20.31 total)

Sunday, March 6, 2016

The price of admission

   
Dan Savage has a theory that every long-term relationship has a "price of admission" -- the things your partner does that drives you up the wall but is still worth it. Having a long-term commitment to ultra running is no different, there is stuff that happens that isn't great but you put up with it for the love of running. One of these things is an injury. 

Recently I went on a work trip to Berlin, where I ran 10 days in a row (excluding the 2 days I was stuck on a plane), and 2 of the runs were 20+ miles. I normally don't run more than 4-5 days a week with yoga and weight training on the non-running days. I knew it was stupid to run so many days in a row, but was stubborn I thought I had to workout everyday, which meant running. Halfway through my trip my left knee started to feel achy going down stairs and when I ran. But of course I kept running and running. I got home Friday afternoon and first thing Saturday morning I went for a 20 mile run, with my knee hurting the whole time. Sunday it was very obvious something was going on, it was hard going up and down stairs or kneeling on it in yoga. 
 
icing my knee after a long run and hanging out with Oscar

Monday morning trying to be smarter about it I made a doctor's appointment with a knee specialist, but it wasn't for another week. So of course I kept up my normal routine of running, yoga, and weight training, including a 22 mile run with Susan. And just like the previous week my knee suffered greatly the day after the long run. So I went to yoga, it hurt to do certain poses, especially anything where I had to kneel on my left knee. I had a hard time even kicking up into handstand, my teacher even commented after class that she knew I was strong enough to up into handstand. I told her my knee was hurting and I "didn't want to over do it". 


The day of my doctor's appointment was also the day I was supposed to start coaching with Ann Trason. I decided I should go for a run just in case the doctor told me I shouldn’t be running. The run didn't feel great but I managed make it through 4 miles. 

I specifically picked a knee doctor that works on athletes, so I wouldn't get any strange looks when I told him that I ran ultras. Dr. Johnson's office over looks the Portland Timber's soccer field; I knew I picked the right doctor. After I gave him the run down on all the dumb stuff I had been doing that might of caused my knee issues, he did an exam that consisted of various range of motion and strength activities. He said my left leg was weaker than my right, but overall my exam was good. He said he thought I was suffering from patellofemoral pain syndrome (PFPS), or runner's knee and that I should go to PT and take it easy, meaning running 15 miles instead of 20+ for awhile. I was so excited when I heard this news, because I knew runner's knee was something that would heal with time and no surgery was required. Dr. Johnson wanted to do an x-ray of the knee just to make sure nothing else was going on. 

Walking into Dr. Johnson's offie

I left the doctor's office with a feeling of relief, I texted Susan the good news and called my dad to let him know. As soon as I got home I called to make my first PT appointment and as soon as I did that I got a call from Dr. Johnson. He told me that they found arthritis behind the kneecap but he was hopeful that PT would help my knee since my exam went so well. 

I immediately started researching arthritis behind the kneecap, also known as Patellofemoral Arthritis. Everything I read made it sound like a death sentence, that I would never run or hike again without pain. I was trying to remain optimistic because I had my first coaching call with Ann Trason that night and was sure she would tell me something to relive my concerns. 

Ann Trason suggested that I get an MRI, so I know for sure what is going on. She also suggested putting training on hold until I got more of a handle on what was causing my knee issues. She was right, but I was devastated. I spent the rest of the night reading blogs, articles, forums, etc. on Patellofemoral Arthritis. I just knew my running life was over, I cried myself to sleep that night. 

The next day or so were a blur, I tried to hold it together enough to make it through work, but really the only thing on my mind was my knee. At this point my left lower back was starting to hurt, I couldn't touch my toes or sit for long periods of time. I finally decided I was going to lay off running and just ice my knee and go to yoga. 

Wednesday afternoon I had my first PT appointment with Ariel at Rose City PT, again I picked someone who specifically worked on runners. Sometimes you meet someone and within a few minutes you know you are going to get along well, that is how I felt after talking to Ariel. I gave her the whole history of my knee and lower back, plus the fact that I was now working at home and sitting a lot more. She told me that 30-40% of people have some sort of arthritis behind the kneecap and show no symptoms at all. After she finished her evaluation of me, she said that she thought my knee was more symptom of my tight back and pelvis rather than the cause of the problem. She also told me that injuries are amplified more with endurance athletes as opposed to someone who runs casually. She said she wanted to start astym treatment on my back and quads. She also said I should be fine to run as long as my knee didn't start to hurt more than it has. I think I had her repeat this a few times, just to make sure I heard her correctly.

For the first time in a few days I was optimistic again about running! On Thursday I went for a massage and Friday I went in for my first astym treatment (ouch), I started doing all the prescribed stretches. I also started taking glucosamine, drinking tart cherry juice and ordered a better chair for my standing desk. But the real test was going to be our long run on Saturday and seeing how my back and knee felt on Sunday. 

We ran 20 miles on Saturday and I started to feel my knee about a mile in, but it never hurt, there was just a noticeable sensation on the inside of my knee the whole run. On a scale of 1-10, I would say it was a 1-2. It is now Sunday and I went to yoga, my knee felt a lot better than it has the last 2 weeks in yoga after a long run. It still feels a little stiff going downstairs but nowhere near what it was like last Sunday. 

I am going to London this week for a work trip and I don't plan on repeating what I did in Berlin, if I have to skip a day of working out so I don't run everyday, so be it. 

I have a follow-up doctor's appointment after I get back. I still want to talk to the doctor more about the arthritis and see if I need to get an MRI or not. I am going to continue the PT as long as I need it and not run more than 2 days in a row. I want to continue running for a long time and would rather take a few days off than months off because I did something stupid. 


This might be the price of admission for being an ultra runner, but this is also the price of admission for being with an ultra runner.  

Sunday, February 28, 2016

Easy on the knees

After spending more than a week in Germany, running everyday, and standing all day long at a conference, Ann returned home with pain in her left knee.

I had spent the previous weekend in Indiana, without a long run, and was still battling an awful chest cold after two weeks.


It was time for an (for me, yet another) "easy" long run. We needed time together, on the trails, but low on the climbing, downhill, and directions/turns. I dug this one up from the archives, and we didn't push ourselves on the hills.

And we saw the first trillium of the year!




Holman - ww: .76
ww - alder: 3.5
alder - leif: .84
leif - maple: 2.7
maple - leif : 2.73
leif - saltzman : .23
saltzman - ww: .50
ww - holman : 10
holman - 53rd : .76 

total: 22.02

Saturday, February 20, 2016

Rennen (und Trinken) im Berlin

I spent the last week in Berlin for a work conference, of course I was going to run before work but I really wanted to make sure I got in a workout because I knew I was going to be drinking / trying a lot of German beers. I picked a hotel close to Tiergarten rather than the conference center so I would have an interesting place to run every morning, rather than a treadmill or waiting on stop lights. 



The Brandenburg Gate


First of many Brauereien in Berlin


Berlin Victory Column in the center of Tiergarten


John and me in Tiergarten


Tiergarten is around 520 acres located close to the Brandenburg Gate. It has paved paths and trails for running. There are a lot of monuments located in the park, if it wasn't so cold every morning, I would of stopped and took pictures and read about the monuments. There are tons of ponds and different types of gardens. Everyday that I ran in the park I saw something new, which is pretty neat after running in the same place for a week. 



Tiergarten
Love locks in Tiergarten

mehr Bier


At least one morning after enjoying too many beers the night before, I didn't want to brave the cold and rain and stuck to the treadmill. Sometimes you have to do what you have to do. 


mehr Bier


I had time over the weekend to get little further outside of the city center and went to the Spandauer Forest, which has color-coded loops, but for the life of me I couldn't figure out the loops. There is suppose to be a wild pig enclouser, which I never found. Nonetheless it was nice running in a more forested area than Tiergarten. 


Spandauer Forest

Spandauer Forest



wood carvings in Spandauer Forest
wood carvings in Spandauer Forest

wood carving in Spandauer Forest

I managed to log 42 miles, during the 8 days I was in Berlin, which is pretty good considering working and beer drinking. 



mehr Bier