The Hills have I's - "Granny Down and Git 'er Done"

Well, once again, I have lived up to the name of this blog, rising long before dawn and getting ready for a big run. 9 miles. That figure loomed at me this morning as an unknown. Sure, I'd done more before. But not since my disasterous attempt at the Rt. 66. And not with the kind of hills I was about to face.

Today was the third training run in a row that I didn't have breakfast. So, when I got going at just before 0530 this morning, I was pretty quick to break into my nutrition for the day. Let me say that I had a plan for tackling these hills I'd only heard rumors about. And that included taking a more laid back approach than usual. I started off more slowly and it wasn't until 0615 that I started using my alarm for my 4 and 1 walk/run rotation. This gave me a bit more energy for the hills.

I actually ended up taking the hills in the opposite order this morning, failing to read the map properly until I was on top of the first one. The loop at 106th Street was the harder of the two sets of hills, not just for the steep grades, but because there were simply more hills. And like clockwork (hehe), my alarm goes off about half way up the introductory hill at that location. The only way I could keep "running" was to shorten my stride and just pump the best I could. Even then, I ended up only making about 45 seconds of the 1 minute. At this point, it was still dark and I didn't really have a full appreciation of the hill. I'm really glad of that.

I made it the rest of the way up that hill before my alarm went off, only to look another hill square in the face. Ok, in honesty, it wasn't another hil but a continuation of the one I'd started, but the grade was a bit less and I had a short flat spot that gave me a bit of a respite. Back on it and my alarm went off again. Yikes, this was really wearing me out. I cut the alarm off again at the 45 second mark in order to conserve energy. I was really using it up. I finished the climb and took a quick rest break. Liquids and nutrition intake and then back at it. Continuing down 106th there were a couple of small hills which didn't bother me too much and then I got to the turnaround. By this time it was starting to get light and I was able to realize the full difficulty I was facing, just getting turned around. My alarm went off just as I started the downhill portion on the Hidden Oaks turnaround. Well, I guess it was time to catch up on my running because it made the full minute and I was still on the downhill.
　

Now people who know me know I hate downhill. Downhill is, to me, the hardest part of running. It is harder on my knees than any other kind of running (except stairs) and at my weight... well, lets just say it isn't nice. But here I was running down hill and a pretty steep grade at that. To stop might just be to risk injury, so I continue to run in the "gear" I'm in, maintaining my speed until I get to the bottom. Finally, I get there, I guess I ended up doing a full 2 minutes of running. Guess I made up for the two shorter runs. But reaching the bottom only meant I had to climb back up and so I chugged along going back up. After all of that, it was time to get off this set of hills and get on with the rest of the course. I'd gone the first 4 miles.
　

There was a good half mile of flat running to get to the second set of hills. If I'd have followed the course correctly, I'd have gotten here first, in the dark. Initially, I wasn't worried about it. It didn't look too bad. Not at half a mie it didn't. That changed as I got closer. And it was at that point that people started catching up to me, too. Remember, though. I was coming up on 5 miles... they were coming up on 3. I turned and headed up the hill. It wasn't as steep as the ones at 106th, but the hill at 111th was longer. Similarly, though, it, too, had a flat spot for a little recovery. This was a good thing as I needed every break I could get at this point. I was chugging. I got to the turnaround and only a few people had been there before me this morning. I was feeling accomplished but tired and I still had 4 more miles to go, so I took a quick break, took off my right shoe which had been bothering me and did what adjustments I could. Put it back on and cinched it down so it wouldn't wiggle so much and trooped on. Coming down off the hill was again, not quite as much struggle as I had thought it would be. I came off it actually fairly strong with a quick rest break at about 2/3 of the way down. I drained the last of my carried fluids (I was past the water stop early and they hadn't been set up yet), got up and trotted the rest of the way down the hill. I was feeling pretty good, although my knees were a but on the sore side. On the way down, David Sargent caught me speeding and I was asked if I had any advice on taking the hill. My reply was "Granny down and git 'er done." In case you don't know, its an old truck driver's term for using a lower gear to climb a steep grade in the mountains. You select the lowest gear you can make it up with because if you miss a gear shifting, you're gonna go back down backwards. Not a pretty sight.

Finally, I was free of the big hills and I just had 3 and a half more miles to go. I filled up at the water stop and headed out for the last part feeling very accomplished. Then I hit mile 7 and man, the weight of the effort up the hills started taking it's toll. I had put out such effort and used up so much of my energy store that I was runnning out. I hadn't "hit the wall", but I knew I was starting to struggle. I just kept on saying to my self "Just another 2 miles," "Just another 1 and a half miles," "Just another mile." Struggling through, I finally made it back to the finish. I was beat and beat up, but I made it. I finished the 9 miles I set out to do. I finished it with my first true confidence in being able to go the distance. Today was 3 more miles than I have gone since that fateful day in November of last year and was certainly more hilly than I have done in a long time. Now I have the hills!

Another cold day in... errrr, on the trails...

Sunrise - Looks so much warmer than it really is

Well, I had grand plans to be out way before anyone else and run a bunch of extra miles... ok, only 2 extra miles, but in this weather, you might could count extra just for being there. Starting temps were 13 degrees Fahrenheit, with winds steady at 15 miles per hour gusting to 25. That made the wind chill average about 0 to -4. Ahhh, reminds me of my days in the Arctic.

Anyway, I had grand plans, but they were interrupted by a couple of problems. First, apparently, someone hit a telephone last night which caused the electricity to go out. The other problem I faced was that I could not find the route and send it to my phone as I normally do. So, between those two problems, I arrived at the Amphitheater just before 7am and got started almost immediately.

The Pedestrian Bridge - Note the flag flapping in the stiff wind

The route ended up being a simple out and back, starting off due south on the river trail. So for the first 2 miles, I had the wind at my back. I had really layered up, but even then, I could feel it biting through my clothes. Still, onward I went. I continued to use my phone and alarm to run the 4 and 1 walk to run ratio and things were going real good. The morning sun was behind the clouds with the red glow just breaking through at the horizon as I started. I hoped there wouldn't be anything more than wind and cold to contend with.

The 4 and 1 pace moved me quickly along and before i knew it, I was coming up on the Pedestrian Bridge. I bid my new 'friend', the bridge adieu as I passed it, continuing south. I was again on a part of the trails that I had never been on. Running down by the Power Plant was an interesting experience. I stopped off and watched the river run for a minute or so while I had part of my nutrition and enjoyed the roar, a roar I've not often had opportunity to listen to.

The Soccer Field at the Turn Around

Getting started again, I found that the place where I had stopped was not very far from the turnaround point. Cresting the hill, I saw a familiar sight. A place that I had started runs from with someone else. It made me feel a bit warmer inside to see the familiar place. I went down and stopped at the water stop and noted just how cold it was from the ice on the water cooler.



Yes, that's ice on the outside

 Having only started about an hour before, while I was at the water stop and the quick run over to the turnaround 50 meters further south and back, people were starting to catch up to me. So after a few minutes of running my mouth, I decided to get moving again. Before long, I was passing familiar people... I can't say faces, because many of the faces were shrouded by various kerchiefs and masks. a couple of people looked like fugitives from a ninja convention or the latest GI Joe movie with only their eyes visible through the black mask.



I doubled up on almost everything



I guess I was moving pretty good despite the wind in my face. I only stopped twice on the way back before the bench within sight of the finish. Neither stop was very long, but just enough to stretch out my legs, which had tried to cramp up at the water stop. I had some gatorade, so I finished it off between the two stops. I even got a good job after coming over the last big hill. Still running the 4 and 1. Finally, I pass under the 23rd street bridge and past the boat house. I stop at the bench and catch my breath. Up and at it, the last stretch and my alarm goes off, right on cue. I finish my run and check my time. I've finished in 2 hours and 19 minutes! It was a very good run for such cold temps.  Later, I found out that it was only a 4 mile run, cut short due to the cold weather.  But that doesn't take away from the great run.



Derek's Monster Cinnamon Roll at Tally's

 Finally, had breakfast with some of my crazy running family!  It was a blast, but the adventure of the day cut it short for me.  I left feeling tired and yet very accomplished.  I have proven to myself beyond a shadow of a doubt that I can still work and play in the near Arctic temperatures that I once lived in and today, along with the runs of the last 6 weeks have allowed me to count what happened at the Rt66 as an anomaly and put it behind me once and for all.

Great Run today!

For the first time in months, I managed to get out for a run close to the time I had intended. Up at 0430 this morning, I managed to get everything sorted from a cold start (I didn't set my stuff up like normal last night -- was busy trying to get ready for my test this morning) and make it to our start point at the River Parks Ampetheater by a quarter of 6... Only 15 minutes late.

Temperatures were mild and in the upper 40s for my start, so I was able to dress a bit lighter. Headlamp in place and all set, I was off and going.

For some reason, I hadn't disarmed the alarm on my phone, so 5 minutes later, it went off to the tune of COPS, "Bad boys bad boys, whacha gonna do..." I figured what the heck and started running to the song. I took tiny steps so I'd be in synch witht he song and let the alarm go for a full minute, then slowed back to a walk and hit the snooze. 4 minutes ater, it went off again and I decided I'd just keep doing this as long as the alarm went off. The 4 minutes in between were good for my recovery, but the tiny strides didn't hurt me or get me going too fast.

I got through the first mile that way and really wasn't making a lot of time, hanging out at about the same pace as last week's 5 mile jaunt. But I also hadn't realy hit any hills yet. That was about to change. Now I have a saying that I came up with back when I first started running, and there is ony one person who knows the true origin of this saying... "Uphill is for running, downhill is for skiing." Well, today seemed no exception as my cell phone's alarm seemed to go off every time I was heading up a hill, even some of the monsters on today's course.

And so it was as I climbed away from Veteran's park and started mile 2. I suppose it is because of this that my stride changed significantly. I know this, not because I was aware of it at the time, but only after I crossed Mile 2, when I noticed that I had moved faster -- a lot faster, to the tune of 5 minutes. After a 33 minute first mile, I clocked only 28 minutes on the second mile! Even after stopping to have a bit of Gatorade and site for a minute. That felt good, but with me having to drive to OKC immediately after the run today, I figured I needed to make sure I had something left. So I slowed back down to my previous pace and carried on. I had half my nutrition just before mile 3 and was able to refill my empty bottle with some more Gatorade just after I rounded that turnaround.

On the way back, I was within of minute of my estimated times at various landmarks. Again, it was feeling pretty good. My legs were doing great, but at mile 5 my feet tried to carmp a little. Still, it was not bad and after a minute or so of stretching and finishing off my Nutrition bar, I was back off and headding back across the river. I am amazed at how much energy I had, even in the final stretch. I could tell, however, that my foot was starting to hurt and I was beginning to tire as my run sections got slower and sloppier. Coming down off the hill, I ran into the Couch to 5k group, Derek England leading them. I was in a run segment (one of only 2 on the entire course that was downhill) and was still able to say hi and talk for a minute. I stopped one last time for a quick break as I closed in on the Ampitheater. My foot was really talking to me and it just seemed prudent. But on the way to the bench, I was chatting with one of the C25k runners and just really enjoyed talking about running to her.

Finally, I made it back to the start and took a few minutes to relax and get some pretzels and some more Gatorade. Then I had to get going and move on home for a superquick change and grab my stuff for my test and drive over to OKC. I did better on the running than the test, but still managed to pass. Not nearly as happy with my score, but since they didn't send me my class materials until half way through the course, I guess I can let myself off the hook this time. Can't go back and change it anyway, so onward and upward.


***Didn't get any pics during this run, it was dark for a lot of it, anyway. But I'll drive by later and take a few handy shots of the route and update this blog later.***

Across the Pedestrian Bridge

There is just something about crossing bridges that gets inside the psyche of people.  Everywhere in our language, bridges have extra meaning.  "Don't burn your bridges," "We'll cross that bridge when we come to it," "It's a bridge over troubled waters," "Bridging the gap." Well, I guess you could say that today's bridge was as much metaphoric as it was physical, as it was a bridge to recovery for me and my foot.

Why is it I can't seem to get my bum in gear when I want to on Saturdays... Blast, I set the alarm earlier and actualy used a checklist last night and still didn't manage to get out the door when I wanted. Of course, the slightly irregular stomach this morning didn't help, I'm sure.

Got up this morning and thought I had plenty of time. In keeping with my normal routine, I had taped last night before bed and I simply made sure I didn't need to retape anything. I noted that my foot wasn't really hurting, this was definately better than last weekend! Then I checked the temps outside and pulled on my clothes. I didn't take a second outer layer this morning because the temp was at 30. Just as I am about to head out the door, my stomach strikes. delay of game - 15 minutes. Finally, annoyed and in a hurry, I move out. I grab one of my Gatorade bars and eat half of it as I head to the start for this morning's run.

So, once again, I started at 7:15 this morning, this time from the Ampetheater. The winds are light and the morning really isn't too cold. The route is to run south to the Pedestrian Bridge, cross the bridge and up the Midland Valley Trail to 18th, then head out to the River Parks Trails and head north around the Southwest Blvd bridge and back to the Ampetheater. I'm already late, so I head out. I leave my headlamp in the truck, as dawn is coming on quicky and since I am on the trails instead of the road, I can see where I am going and I don't need to have cars not see me.

I pass the boathouse and the dreaded docks and for just a moment, I have a thought of going down to the dock and back up a couple of times, sort of a bonus exercise. I remember how much it worked me out on the Polar Bear Plunge. Then I remember how hard it was to keep from falling in and I carry on. I pass under the 21st Street Bridge and am actually feeling pretty good. Everything is clicking like it should and my foot is only a dull ache. I'm running about every 3rd light pole for the span between light poles. Soon, I see the sun coming up and before I know it, I'm at the Pedestrian Bridge.

The Pedestrain bridge is a new experience for me. I've been on it, but never all the way over it. And certainly not from the west side. I think it is fantastic what they've done with this old railroad bridge. the fact that the bridge is flat, instead of arched, makes my crossing it just that much easier. In the morning sun, there is a certain beauty to this part of the run. Coming off the bridge, I turn and head up the stairs to the top part that crosses over Riverside and I take my first break. I take in some fluids and some Sports Beans and get going again.

I really enjoy the scenery on this part of the trail and soon, I am smelling horses. I thought maybe it was my mind playing tricks on me, but then I turn and see 3 horses grazing in someone's back yard. Who knew. It's a little after 8 and I am nearing the 2 mile mark. Slow for my first 2 miles, but steady and my foot is still only a dull ache. Soon, I take a second break and I am watching the steam rise off my back, through my jacket. I guess this is kinda what Sloan was talking about, even though you don't feel sweaty, the steam is my sweat. Emptying my first bottle, I get going again. Before I know it, I'm at the water stop. Half way!



Look close and you'll see I'm really steamed

 Around Veteran's park and across the street and I'm back on River Parks Trail. I take great pains to go around the race that is taking place there and get headed north. There is a slight breeze now, but it's not too bad. I catch myself taking off my cap from time to time, because I am just toasty. It's during this time that I realize my strides are longer on my run portions, although not consciously. That thought is one that makes me feel good, considering all the troubles I've been having with stride length and my IT Band.

Very familiar territory coming up as I round the trail to the Southwest Boulavard bridge. I take a brief rest here and then I'm off. I run light pole to lightpole on at the first and the last pole spans on the bridge. At the west end of the bridge is a steep hill going back down to the trail and this is my bane. It is steep, but thankfully short. It always hurts going down, my muscles straining and my knees taking a pretty big hit on each step. Finally, I am down and on the last leg of the run. I take one final rest, as the hil really takes it out of me and then In to the Ampitheatre. I even run the last 20 meters or so, a testament to how much better I was doing today as opposed to last week.

After finishing, it was time to start the post-run recovery.  Several of our group headed over to Tally's and I joined them for some breakfast, since I didn't eat my normal Breakfast Burrito prior to the run.  It was a great time to wind down and talk.  All in all, it was a great day to run!

18 and Life!

** UPDATE!!  Pics have been added of me and the run!  Thanks to the one, the only, Ken "Trail Zombie" Childress!**

Saturday runs are somewhat ritualistic for me.  I have a pretty set ritual that starts at all kinds of unreasonable hours.  The first part of the ritual begins the night before, when I lay out the gear I think I'll need.  Then I shower and apply whatever ointments I am currently using for the aches and pains.  Then I carefully clean off those areas that I am going to tape.  They say to use alcohol, but since I don't really drink, I chose to use Sea Breeze.  Then I put KT Tape on.  Lately, this has included taping my foot where it has been hurting, my knees and my elbow.  Then I set my alarm and crawl into bed for the few hours of sleep.

My alarm starts a new round of rituals.  The required slapping of the snooze, of course.  The panic when I realize I've slapped it a couple of times too many, causing me to be late.  Then I get up and start with my skin layer.  Underwear and compression shorts tops the list.  Then whatever ace bandage wrappings I decide I need come next.  Then shirts and shorts get pulled on.  Finally, if it is cold, I put on my outerwear.  Finally, I round up my "expendables" for the run, grab my wallet and keys and head out, trying to get to our starting point early enough that my slow tukis is not the last one in.

So, today's run was no different.  Last night I checked the weather and knew it was expected to be in the low 20s and planned accordingly.  I laid out my headlamp, windsuit, compression shorts, ace bandages, both sets of gloves, my hat and my shirts.  I also laid out my nutrition for the run.  I showered and put tape on.  It was later than usual and so I skipped the ointments, although I usually use Tiger Balm.  I put the tape on my foot and my right knee and my right elbow, which has been pretty sore lately.  Then I set my alarm and crawled into bed.

Strangling the alarm because I had finally had a nice dream (They've been pretty rare in the last 9 months), I got up and started my morning.  The first thing I do is check the temperature.  18 degrees.  Fahrenheit.  14 degrees below the freezing point of water.  Now that's cold and for an instant, I thought about just forgetting it and crawling back into the bed.  Instead, I wrapped my right knee and my right arm, pulled on my compression shorts, my shirts and my windsuit pants.  I pulled on some homemade sleeves made out of some old socks, my wind jacket, an additional jacket, 2 sets of gloves, my hat and headlamp. 

The other day, I was at one of the big-name Athletic stores in town picking up some stuff and I pass by the nutrition aisle.  I see something different to try and so I pick it up.  It's by Gatorade and I trust them with my drink, so I figure why not try this.  So this morning I put my Gatorade Series Pro 01 Prime Nutrition Bar in my pocket along with my bottles of Gatorade.  So I have my fluids, my nutrition, my gear and I am about as ready as I figure I am gonna get.  I stop off at McDonalds again for the same pre-run meal and Iget to the starting point a little after 7.  It is still 18 degrees and it is still dark.  I get things together and get stepping off.  By this time it is 7:10 in the morning and I am on the course.  My legs are fine, my arm aches a little, as does my foot.  But it's not bad and I am off at a decent walking pace.  Around the first mile, I miss a turn and go long.  Recovering, I move on.  Before I even realize it, I've covered 2 miles.  I see Kathy Hoover pull up and she asks how I am.  The hills and the headlong segment into the rather breezy north wind are certainly making me tired, but my new gear is holding up very well.  Better than I had expected at these temps.  I tell her I'm doing ok, tired, but not even chilled, except in the face.

I move on out and by the time I make 3 miles, I realize that without being really aware of it, I've been moving at near my 5k pace and I think, wow, I could keep this up for a while longer, but then I think that maybe I should slow down a bit.  So I do.  At 3 miles, my foot isn't bothering me too much and I am feeling good, so I go ahead and try the new nutrition.  It's delicious.  The flavor is called Chocolate Chip, but the taste is kinda like a rice krispie treat combined with cinnamon and spice oatmeal, sprinkled with chocolate chips.  I find it very tasty and easier to eat than the tigers mile I normally carry.  I eat half of it and take in some of my Gatorade and keep on going.  Shortly thereafter, I had a squirrel come within a foot of me and stop and look up at me.  I think he was hungry and thought I was a nut. 

At 4 miles, I am beginning to feel my foot ache more and I start thinking about shortening the run again.  I stop and eat the other half of my nutrition bar and look at the map to start planning accordingly.  I hate doing it, I feel the desperate need to finish the full length of the run, but when you run hurt, you have to make some concessions.  Today's came a few steps too late for me to get back under my own power, although I didn't know it at the time.  I made the turn that would have shaved 3/4 of a mile from the total and headed down to make it back.  As I neared mile 5, I knew I still had too far to go and the pain was really beginning to ramp up in my foot.  I kept going as long as I could, crossing the 5 mile mark.  Finally, I end up sitting down as I am afraid if I don't, I could jeopardize further training efforts. People who know me know I absolutely hate not making it back to the finish under my own power.  I hate the idea of accepting rides while I am on the course.  But I ended up having to call for a ride today.  I had reached the end of what   While I am waiting on a ride in, I sit and reflect.  I know I have gone further than last week.  I also know that I had a great time off the start, even with a hurt foot.  I've tried new nutrition and found that it is something that will work for me.  And even more than all of that, my new gear for cold weather performed better than expected.  Above and beyond anything, I am thrilled with that.  18 degrees plus a constant 5-10 mile per hour wind gives a wind chill around 9 degrees F as an average.  And in all of that, I could stand or sit still for a short time without any major chill.    It was not that long ago that I was terrified of hypothermia.  After this morning, I know I am good for upto 3 hours in subfreezing weather and I know what kind of gear I need to wear to be so.  I went further on an injured foot in these crazy temperature, to boot. Maybe it sounds crazy, but I feel more alive, not being afraid of the cold anymore.

Nutritional Facts on the Gatorade Nutrition Bar:

Calories    230    Sodium    170 mg

Total Fat    4 g    Potassium    430 mg

Saturated    1 g    Total Carbs    39 g

Polyunsaturated    0 g    Dietary Fiber    2 g

Monounsaturated    0 g    Sugars    16 g

Trans    0 g    Protein    10 g

Cholesterol    10 mg        

Vitamin A    20%    Calcium    30%

Vitamin C    45%    Iron    6%