Wednesday, December 31, 2008

Goodbye, Social Life....

Hold up a sec. Is this what I signed up for? Back the truck up!

This spring my main events are the Boston Marathon and the Honu Half Ironman. The problem is that Honu is just 40 days after Boston, so I have to train for both.

I just finalized my Boston training plan with Lam, and it's pretty ambitious. It's 45% more mileage than my Maui plan, and 10% more weekly mileage than my Vegas plan. It's got serious intervals and tempos and some long runs at Marathon Pace (even a 20-miler @MP!). My goal is to PR at Boston, even though the course is a lot slower than the Vegas course.

In the past, I have simply used biking and swimming as cross training in between my running days. Now I plan on training for those events as well. I am going to be taking a masters swim class to (hopefully) knock minutes off my swim time. I am currently looking into buying a trainer for my bike so I can do speed drills without worrying about traffic. So, in summary, I am going to be running 4x a week, swimming 2-3x a week, and biking 2-3x a week. I'm still trying to arrange the schedule, but this is what it's looking like so far:

Monday: Rest
Tuesday: AM Run or Brick (Bike/Run)
Wednesday: AM Swim, PM Bike
Thursday: PM Run (speedwork)
Friday: AM Swim
Sat: AM Long bike ride
Sun: AM Long run, PM Swim

Since my swim class starts at 5:30am, it looks like I am going to be back on my 4:45am wakeup schedule. This means a strict bedtime of 8:45 (preferably earlier).

As daunting as this seems, I have to remind myself that I can do it. I just have to keep my focus and start off easy and risk the temptation to push myself too soon too hard. I have been doing a lot of reading about nutrition and know that it is going to be even more important now. What I eat, how much, when I eat---I must be strict about. I am also going to be vigilant about proper recovery so that I can rebound quickly from my workouts. And most importantly, no matter what.... I promise to honor the rest day.

Sunday, December 28, 2008

Weekend, FrayedLaces style

Blackout, Bubbles, Beethoven, Blood, Beer and Pho. Just your typical weekend in the land of FrayedLaces.

Blackout
Friday: In case you missed it, the entire island of Oahu was out of power for over 12 hours. I was in the middle of Waikiki when everything went black. Immediately I thought "cool! people are going to riot!" and ran outside. I forgot that the majority of the people in Waikiki were bewildered tourists, so it was very anticlimactic.

Saturday: I used the power outage as an excuse to sleep in. When I finally dragged my sorry butt out of bed, I set to cleaning my poor, neglected Pele. I gave her the love and attention she needed after carrying me through 150 miles in the past few days. When I was done, she was gleaming and purring with contentment:

Bubbles
Right as I was finishing up with her, the power came back on. Not wanting to face the fact I was back into modern-times, I escaped further responsibility and went for a swim at Ala Moana. It was a picture perfect day and I was ready for a long swim. This is a good beach to swim at because you can swim parallel to shore and it is just like a swimming pool.
From edge to edge it is 1000m, a white pole in between (you can see it in this picture) marks off 500m. I decided to swim 3000m and break my swim into 500m chunks, doing a different drill for each chunk. By the end of my swim I found minor tweaks that took one minute off my 500m time. Pleased. Very Pleased, indeed.

Beethoven To add a little class to our lives, some friends and I headed off to the symphony. We got all gussied up and pretended like we do this all the time. I must say, I need to hang out at the symphony more often! From husband-wife matching Aloha print poinsettia outfits
to 80 year old women wearing Guess sequined bras,
it was quite the fashion show. I think we laughed the whole time. We ended up staying out a lot later that I thought, and before I knew it I was staring 1am in the face with a looming 4:45am wakeup. Awesome.

Blood
Sunday: Reluctantly I woke as scheduled and choked down some coffee with a clif bar while I gathered my trail supplies. I left the house to this gorgeous view:
What, you can't see it? That of course is my beautiful panoramic view of Diamondhead at 5am. But ain't that streetlight real pretty?

I was a little concerned about finding my car in the dark, but my brand-spanking new Maniac bumper sticker made it pretty easy to find:
(In case you can't see it on my bumper, it was raining. More to come on that later)

I met up with the gang to "run" a 20-mile loop on the trails of Tantalus. This loop is part of the 100-mile ultra trail run called the H.U.R.T. 100 . Our friend the Punisher is running it, and I (along with others) am going to pace him for sections of it. Although I had done two 10-mile section of the loop before, I had never "ran" the actual 20-mile loop. Now, please note that we "ran" this trail but we did not run the trail. To run the trail would be next to impossible, so your next best option is to "run" the trail. Have I lost you let? Maybe this elevation profile of our loop will put things into perspective:

The downhills were to steep to actually run, so we had to "run". The flats we could reasonably jog (about 10% of our trip was composed of this) and the uphills we trudged up as best we could. In total it took us just under 7 hours to do this loop. Basically it was raining the entire time, and we were running in ankle-deep mud and water. The trails turned into rivers, even waterfalls at some point. And when we weren't in the water we had to deal with the roots:
I forgot to charge my camera battery before the run, so I couldn't take any pics. But here are some other people's pics of the trails (on sunny days!) that i stole from various sites:



I have been out on parts of these trails a few times, and usually love every minute of it. Today, I was miserable for every minute of the trail. I was ridiculously tired and stupidly thought a clif bar would be a big enough breakfast. I didn't eat enough the day before and have not been properly hydrating for the past few days. And did I mention it was raining? We're not talking cute, pitter-patter mainland rain, folks. We're talking Hawaiian rain. As in "you've pissed off the gods" kind of rain. Most of the trail is on switchbacks and the path is just a few feet wide. One wrong step---say Aloha as you plummet a few hundred feet. Simply zoning out or humming a song to distract yourself is not an option.

And to top things off, I ate it. Right as we're coming out of the Manoa Falls loop, which is the most popular hiking trail in Hawaii that old grandmas can handle, I take a tumble. I looked off the path for one second to check out a rooster and my foot catches a board sticking out of the ground. My knees, elbows, and palms scrape along the ground and I get a face full of mud. Thankfully? The Punisher had his cell camera to document my muddy, bloody mess. Look closely for the river of blood down my left leg and the stigmata wounds on my palm.


Leave it to me to fall at the most benign part of the trail. This happened at mile 7 so I had to run the remaining 13 miles with nasty gashes and a knee that throbbed with each step. I think I said all of 5 words in the last 13 miles. I was irritated, hurting, cranky, cold, and just wanted to go home.


Beer and Pho
When I finally made it home I had to re-open my wounds to scrub them and sanitize them. Despite how glamorous that sounds, it sucked. I know some people that have gotten staph infections from cuts on the trails, and leptospirosis lurks in the water up there, so I wasn't taking any chances. I am seriously going to have to keep an eye on these cuts over the next few days, since they are pretty big gashes. After I re-opened them, sterilized them, and dropped a few f-bombs I grabbed some takeout Pho and washed it down with my Sam Adams Boston Ale. 20 minutes later I was snoring on the couch. What a waste of a perfectly good Sunday.


*Update: add blood blister to the list. I just found one that was hiding---under a big callus on my big toe. Ah, I have the sexiest feet ever!*

Thursday, December 25, 2008

Resistance Training


Mele Kalikimaka fellow readers and bloggers! I hope Santa was good to you, and I hope you gave yourself a nice present as well!

I celebrated my second consecutive Christmas here in Hawaii, away from the fam. About a week ago, I decided to eschew all typical Christmas celebrations and give myself the best present of all: a long bike ride.

The afternoon before (Christmas Eve) I went for a run on the beach after work. This was the first time I tried the run barefoot, and certainly felt the effects of running on the sand. I woke Christmas morning with pretty considerable calf pain. Normally I would take that as a sign and forgo the ride, but I had been looking forward to this ride for awhile. Instead, I grabbed my stick and worked my calves while I enjoyed a cup of coffee. My plan was to ride about 70 miles.
Based on my dream the night before that I was in a tornado, I should have known I would be in trouble.

As soon as I hit the road, I realized I have some mad ESP skills. The winds were shifting from a headwind to a crosswind, and gusting in excess of 30mph. I was weaving all over the road, and was averaging 10mph slower than I typically do. Thankfully, the wind gave me a break as I climbed the hill of 20% grade, but it reappeared with a vengeance when I rode around the East side of the island.

When I rounded the edge of the island (by Makapuu for all you local readers) I was blasted by a gust that immediately made my bike come to a complete stop and start veering towards the guardrail. Thankfully, I was able to un-clip just in time, and took a moment to re-group. Ahead lay a long hill of considerable grade. Just standing without being blown over was a challenge. How would I ever get up and over the hill?

I was about to turn around and give up, but then decided to just go for it. After all, what's a few scrapes? Somehow I managed to keep a firm grip on my bars and spin up the hill. After that windy debacle, I thought the rest of my ride would be a piece of cake. Oh, I have so much to learn.

Fast forward about 20 miles. All of a sudden, I feel something rattling on my bike. I look down just in time to see the top screw from my water bottle holder go flying onto the highway. Crap. My water bottle is flopping all over the place, and is threatening to come completely unhinged. I stop, shift the one good screw to the top hole, and move on, thinking all is well. 5 miles later, same thing. Then another 5 miles. At this point the impulsive side of me kicks in and starts screaming "Ah, to hell with it! Just chuck the whole dang thing in the bushes!" Right as I'm starting to unscrew the frame my logical side interrupts: "Umm, excuse me? How do you think you're going to ride another 5o miles with no water? It would really suck to die on Christmas". Point-set-match. Score 1 for FrayedLaces' logical side.

Immediately I start thinking of how I can remedy the situation. Thankfully I have a friend who lived a few miles off my course so I went to his place and together we MacGyvered it back together using zip ties, some sort of screw locking goo, and the plastic baggie from my used shot blocks (cycling saliva optional). After talking story with him for a bit, I hit the road again. At this point I am hours off my intended time frame, but who's on a schedule when it's Christmas?

The rest of my ride was pretty uneventful. I ended up riding 87 miles, which included several insane hills. I am stoked that I didn't cramp. My legs were threatening to cramp up, and I had to stop a few times to stretch, but I pulled through. I also never felt like I was bonking--I honestly think I could have gone till at least 100 with no problem. I tried two new fuel sources this time: Hammer Perpetuem and Gu's Roctane. I decided to experiment with the Hammer Perpetuem after seeing Maggs using in during our ride on Saturday and hearing good things about it from other athletes. I had been tempted to try out some of these endurance fuels with protein before, but my stomach can't really handle whey. My assumption was that they are all made with whey, so when I found out Perpetuem was made with soy I decided to give it a go. I really think the added protein was key in my ride, and I am going to try to make a homemade version of it since my funds are dwindling to scary levels. The Roctane was sent to me by Gu to review. I took at it my halfway point and definitely felt it kick in with crack-like tendencies. I am going to take it again on Sunday during a 20-mile trail run and will write a more complete review of it then.

Regardless of whether you biked 87 miles or ate 87 cookies, I hope you all had a wonderful Christmas!

Don't forget to enter the latest free Swag Giveaway!

Lastly, here is one of the Christmas presents my bro sent me. He said he "wanted to figure out the perfect way to congratulate me on my Boston Qualifying time". Oh yeah, we're totally related.

Monday, December 22, 2008

What dreams may come


Freud would have a field day.

I keep having these recurring dreams nightmares. Last week I had two identical dreams in which I am about to get married. Literally--the music is playing, I am about to walk down the aisle to some faceless man, and suddenly I have to go to a running store and try on new gear. I run out of the church and tell everyone to wait. I frantically try on technical shirt after technical shirt. These dreams have no resolution, as I wake up when I am trying on technical gear.

Last night I woke in a panic after a similar dream. This time, instead of getting married I was snuggling with a faceless boyfriend. Suddenly I jump up, panicked, and remember I have a triathlon the next morning. I start frantically going through my closet trying to find my triathlon gear. In the middle of all this, I wake up in a sheer panic.

Perhaps this explains why I am still single.

Free Swag Giveaway! : RecoverySocks


Right after the Las Vegas marathon, I tested out RecoverySocks and reviewed them here. Just this past weekend, I slapped these puppies on after a particularly grueling 60 mile bike ride. By the end of the ride my calves were starting to cramp, but as soon as I put these on I started feeling better. The next morning my body had forgotten all about my ride the day before. Needless to say, I am in love with these socks.

So, the folks at RecoverySocks have decided to make 10--yes, count em 10!-- of you, my oh-so-lucky-readers, fans too!

How can you get your chance at a golden ticket?

Simply answer the following question in the comments below:

"What are your favorite recovery strategies for after long runs or hard workouts?"

I will randomly select 10 comments to be recipients of these socks. I will post the winners of the drawing in a post, so make sure to check back to see if you've won!

This contest lasts until Friday, Jan 2 at 9pm Hawaii time. Good luck!

Friday, December 19, 2008

Free Swag Product Review: ProWash

A few weeks ago the company behind ProWash sent me their product to review. Let me tell you, I was over the moon. I have some stank gear, braddahs and sistahs. Training in Hawaii means you're extra sweaty, and living in a humid environment and being too lazy busy to do laundry on a regular basis means my workout clothes get to fester. Yum.

I have been using Sportwash for awhile since it is the only type of stinky gear detergent available around here. The folks at ProWash were kind enough to ship me their product for a comparison.

The first thing I noticed was the difference in packaging. Sport wash is sold in a hard plastic bottle. ProWash is in a plastic pouch. The inner tree hugger in me likes this very much. Less plastic=less waste. Prowash also has a see through pouch with volume lines marked so you don't have to bother with measuring in the cap. Simply keep your eye on the line and pour out what you need.
ProWash (like SportWash) is also okay to use in High Efficiency washers, which I have.
The most important thing? It passed the "bury your nose in your marathon sports bra (washed 5 days post marathon) and inhale deeply" test. So, let me recap:

Sportwash:
  • hard plastic bottle
  • messy measuring cap
  • Has that funky "scentless" scent
  • $20 at my local running store
ProWash:
  • eco-friendly pouch
  • easy to measure by volume
  • Gently scented
  • Free Swag for me! (about $10 for you guys, nah nah nah)
So, where can you get your hands on this stuff? Apparently, at select Walmarts, of all places! You can also order this at amazon.com or drugstore.com.

And, you can get a coupon for $2 off my emailing feedback@drycleanerssecret.com. Make sure to tell em you want the coupon for ProWash.

Now get out of here you stinky runners and go do some laundry!

Magical Healing


Wow. I think this may be my longest streak yet without blogging. Does this mean I *gasp* actually have a life outside the blog-o-sphere? I could tell you I have been busy working hard, but that would be a big fat lie. Instead, I have been busy catching up on the things I couldn't do during my training. Namely, going out till all hours of the night and catching up with my friends.

Since all the other students in my lab have disappeared for holiday, I can be somewhat lax in my work. I have been going in every day to run my experiment, but can take off right after so I have still been able to get my workouts in this week. So far I have been doing a ton of swimming and biking. No running just yet...the foot isn't quite ready....but the biking and the swimming feel great.
Okay, so back to the foot. The video below was Monday night. Things were pretty rough on Monday. But all of Monday afternoon and Tuesday I stuck to my 20 min on/20 min off icing schedule and kept that puppy wrapped up with the Ace when I wasn't icing. I also took Ibuprofen every 4 hours, and kept my foot elevated. By Tuesday afternoon the bruising was 100% gone. I tested out the foot with a 2000m swim and everything felt great in the cold water. I then went to go to my running Ohana party and they were shocked that my foot looked so normal. I could walk, but with a slight limp.

Then, magical Jon arrived. He is a shiatsu therapist that studied how to use this special Kinesio tape to help heal injuries. Have you guys heard of this stuff? It was all over the legs of the Japanese runners in the marathon, and apparently was hot stuff in Beijing this summer.

I guess I always thought it was Titanium tape, but I was wrong. This tape has no Titanium, no drugs, nothing. What is has is a special adhesive patten that, when applied by the right person, can help with injury healing. If you are interested, I strongly suggest you go check out the website:
http://www.kinesiotaping.com/index.php . If you click on the "About Us" section you can read all about how the tape works.


Anyways, back to the tape. I have to admit (sorry Jon) that I thought it would be a load of feces of the equiine variety. But, I'll try anything once so I let him tape me up. OH. MY. WORD. Guys, this stuff works. Immediately I could walk with zero limp. It also helped open up the muscles surrounding the injury, which increased blood flow in the area. It was a very strange sensation. It was cooling the area that was injured and inflamed while warming the surrounding muscles. It felt good and I felt good. One by one the runners in our group got taped up and each one had the same reaction.


The key with this tape is you have to be trained in how to use it. You simply can't buy a roll and apply it yourself. If you are considering this, I suggest you call around and ask chiropractors and shiatsu therapists if they are trained in it. According to Jon taping sessions run from $10-30 and the tape will stay on for about three days (yes, even through showers. Swimming is still debatable).

So anyways, that's my magical healing advice on how I went from not being able to put weight on my foot to a 30 mile bike ride about 72 hours later. Tis the season for injuries...and we have some injured bloggers to prove it! Here are some people who are dealing with nasty injuries. Guys, go check out their blogs and leave them encouraging words. We all know how hard it can be when you're injured.

Melanie at http://melanieblair.blogspot.com/ Femoral Neck Stress Fracture
Joe S at http://bluedawgsrunning.blogspot.com/ Achilles Tendinitis
Chirunner at http://painfreerunning.blogspot.com/ Herniated Disk
M*J*C* at http://running-towards-myself.blogspot.com/ Ankle Cartilage/synovial fluid cyst

If I missed anyone I apologize and let me know so I can add you to the list!

Be kind to your bodies!

Monday, December 15, 2008

Too much time on my hands

Disclaimer: The running laminator says alcohol isn't good for proper wound healing. Do as he says, not as I do. He's the doctor.

Sunday, December 14, 2008

Race Report: Honolulu Marathon 2008

Things you can get away with doing while running a marathon in an elf costume:

1) Being ridiculously silly at the starting area

2) Stopping to pose with various holiday-themed characters along the course:

3) Fully enjoying the marathon signs:


4) Flirting with some policemen:
5) Getting your foot taped by paramedics:
Then flirting with the cute males:
6) Flirting with cute firemen:

7) And flirting with some festive spectators (and a penguin) in order to chug a beer at mile 24:

8) Not caring one lick about PRs or pacing:
9) Personally thanking as many volunteers as possible:
10) Getting some medical attention from a fellow doctor elf:


11) And enjoying the chocolate cake my landlady gave me (with some beer to wash it down!)

So many people say that the marathon is a victory lap. For me, today's marathon was my victory lap from Vegas. For the first time in my life I ran a marathon and enjoyed every minute of it. I didn't care one bit about time, and stopped as much as I could for pictures. (For those who are curious I finished just over 4:30 but stopped an insane amount of time) I have to say---if you've never run a marathon in costume---GO DO IT! I felt like a bona fide celebrity. The entire race I heard "hey Santa" or "hey Santa's helper" or "Hey elf!" or "Merry Christmas!" It. was. awesome. I had a smile on my face the entire time. Despite the pouring rain. Despite my pretty rough tendon pain which caused me to walk 3 miles. Despite the fact that I was tired from running Vegas a week ago. For me, today was a HUGE party. And the best part? Not only did I get to qualify to become a marathon maniac, but I did it with 20,000 of my closest friends.


For those of you concerned by the paramedic/medic picture, yes, I did manage to slightly injure myself. A tendon started acting up around mile 6 and got worse until mile 18. I walked 3 miles, then ran the rest. By the end of the race it was straight to the medic tent for me...I couldn't put weight on it. 2 hours of icing/rest made it walkable, so I'm confident I will rebound quickly. It has pretty significant bruising from the inside out (note the reddish brown below). I just like to think of myself as a young Kurt Schilling.

Friday, December 12, 2008

Danger, FrayedLaces, Danger!


Methinks I may have a problem on my hands. Word has spread quickly in town that I am running the marathon in costume, for fun. Lots of people have said they will come out to cheer me on, which is awesome. What is not so awesome? The fact that I said I would drink every beer offered to me. At this point the beer offer count is quite high. I just wrapped up my evening of two back to back parties: one full of runners, one full of people who can barely run up to the bar for a refill. Somehow the last party ended with two friends agreeing to meet me around mile 16 with a 40 in a brown paper bag. After all, what's funnier than a drunken elf?


Thursday, December 11, 2008

Free Swag Product Review: Recovery Socks

A few weeks ago, the company Vitalsox, maker of Recovery Socks, sent me a pair to test out for them. I was familiar with the concept of compression socks, as lately it seems that endurance athletes everywhere were using them in competition. The concept behind compression socks are pretty simple: increase compression in areas where your body is prone to swelling to help increase blood circulation and decrease cramping.
I was actually pretty excited to receive these socks since I had heard great things about compression socks in general. These socks are also made of silver drystat which is antibacterial so they won't get stinky like my other running gear.

These socks are meant specifically for recovery. The directions say to wear them immediately after strenuous competition and keep them on for up to 24 hours. That is exactly what I did---I put these puppies on right after the Vegas Marathon and kept them on until my plane landed the next day.

I must say, I was skeptical putting them on, but now I am sold! After my marathon and subsequent 8 hour flight, I had zero---and I do mean zero---pain or cramping in my calves. Everything else in my body was sore, but I felt amazing in the calves. Needless to say, I will be adding these socks to my recovery routine!
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