A Run to Nowhere

After rolling my sore glute, I suited up this morning for a nice long trail loop.  I dropped my kindergartner off at school and raced off toward Canyon Vistas park, giddy over my planned run.  Along the way I passed the new roadside memorial, a poor teenager killed on the road (not positive she was a teenager, but by her picture posted among the flowers, she looked young).  I can't help be amazed that I've lucked out to make it this far in life.  By "make it this far," I simply mean, having survived.

I sunscreened up at the park, put on my cap with the promise to watch out for branches and took off running downhill through the park.  Then OUCH.  That glute stabbed, literally stabbed at me with each step.  Now, I promised myself to listen to my body, and with this much pain, I knew I wasn't going to "run it off", especially with Meadows Trail looming ahead.  And so I turned back to the car, limping, wincing in pain.

Back in the car, I actually wept a good deal.  I've got plenty to weep over, like I still miss my Daisy Dog.  And my son broke his foot, and, and, and . . . a run would have made all that better.  But I am still alive.  My whole family is still alive.  And so, I sucked it up, just like one of my shirt says, and drove to the gym.  I put in over an hour on the elliptical (about 6 miles of Cross Training, Resistance 9 -- basically up and down hills), and felt no glute pain.  I foam rolled again, did a two minute plank, some ab work and weights, all without any glute pain.

So what's the deal???  I suppose the mystery will not be solved and I'm really not in the mood to head back to physical therapy for now.  We'll see.   I'm off to a 3 day writer's conference.  So, I'll put off my concern for these aches, and hopefully I will be back on the trail sooner than later.

Miles run:  ZERO

My Days of Rest

“I am my own affliction; I am own disease”

Switchfoot

Saturday, August 14 I proclaimed to myself and my running friends that I would not run again until Bulldog.  I would rest.  I kept my word.  I have not run, not even from the car to the front door. 

This is how I’ve spent my days of “rest” (besides reading, cleaning, and sleeping extra hours):

Sunday, I slept in : ), swam 1,500 yards and did  strength training (weights & core).

Monday, 65 minutes on the elliptical (5.22 miles) and core work on the floor at home in front of my favorite soap opera.  To bed early (8:30!)

Tuesday, slept in again : ) 65 minutes on the elliptical (5.68 miles) and more strength training (weights, but no extra weight or repetitions than usual).

Wednesday, woke up early, Physical Therapy 8 AM, then to the gym for 1,500 yards of swimming, then again core work on the floor at home watching my soap.

Thursday, woke even earlier, Physical Therapy 7:30 AM, then to the gym for strength training (weights & core) plus 1,500 yards of swimming.  Napped in the late afternoon.

Friday, no workout whatsoever intended.  Sleep in and keep a cool head, pick up a few things from the store and pack.  I won’t even do a plank!

NOW, there may be friends and readers who will give me that funny look, giggle and accuse me of not resting these past days.  But believe me, this has been a rest.  In the past five days, I’ve probably slept an extra ten hours.  No cardio activity lasted more than 65 minutes, and the strength training, I didn’t “up” anything.

As a result, I feel rested.  My toe isn’t pretty, but it’s practically healed.  No pain at all, no limp.  My hip is also doing much, much better.  Though my pelvis continues to rotate forward.  Anything will do it.  Sleeping does it!  But I am getting better and stronger at realigning my pelvis back into position.  So, if you see me out there in Calabasas laying in the dirt, pulling and pushing my right leg, I am not hurt, I am just preventing pain and injury by realigning.

There you have it – my days of rest.  Now I am a bundle of nerves, hoping that I can complete the upcoming race, my first ultra.  My goals:  (besides completing), no falling, no injuries, handling the cramps when the arrive, keeping a smile on my face and a positive attitude, and most of all enjoying the beauty and relative solitude.  Because it really is beautiful out there at Malibu Creek State Park.

So long til then.

I am done

First off, I am not done with physical therapy as hoped.  The hip still aches (though my back is good).  Every time I run or pretty much do any activity, my pelvis rotates forward.  But now I know how to align it by myself.  Secondly, I’ve mentioned already my infected toe.  But I have neglected to write how I came upon that misfortune. 

The exciting history of the toe (left foot, next to pinkie):  It started with a callus, a perfectly normal occurrence with me.  But then I accidentally kicked the sharp corner of an enormously heavy lawyer’s case in my bedroom.  Okay.  That hurt.  BUT THEN, while cleaning out my boys’ closet I swiped that same toe across one of the bows my husband made (as in bow and arrow kind of bow) which put a nice slice in that same toe!

I ignored it.  Because I’m good at that.  I slapped on a Band-Aid, continued to run and limp around afterwards.  Then one day about a week ago, my husband demanded a look and dealt with it – my toe was infected and full of puss.  While I wiggled and hollered, he sliced the bubble of puss open and drained it.  Afterward, I soaked it several times a day in hydrogen peroxide, slapped anti-biotic ointment and a Band-Aid on, and continued to run.

To make a long story a tad shorter, my doctor says it’s called Paronychia.  He prescribed antibiotics and suggested that I not run this morning. 

5:00 AM I was up dressing for a trail run.  I bandaged the toe and was driving to El Moro – Ridge Park for an Emerald Bay run by 5:30 AM.  The fog covered the roads so thick it was distracting.  (I very much dislike driving in thick fog).  The weather was down right cold and gray at the park.  But that was lovely for a run.

We had five in our group today:  Myself, Sheila, Tom, Kelly and newcomer, Boris.  After taking the ridge for a bit, we headed down Emerald Falls Trail for an out-and-back down Emerald Canyon.  There was some bushwhacking, and gorgeous, yet eerily quiet trails.  The beauty immense, I was in a bit of trouble with the aching hip and toe.  By the time we were finished, I made the promise to myself (and out loud to my friends),  I am taking the whole week off from running.  Yes!  That’s what I said.  I’m not going to run until Bulldog.  Sounds crazy to me.  But I’ve got to do it.  So I decided, swimming only.  The P.T. says it will be great for the hip, and it also will do good not to have a shoe rubbing against my toe. 

Running Down Emerald Cyn

Taking in the Scenery

Heading Back on Emerald Falls Trail (One of the few flats back)

A beauty of a web – in person it resembled a piece of crystal art

Back at home again, I was overly cold.  I did my little march to find what I expected.  My right pelvis had rotated forward (down) at least an inch.  I got it aligned, soaked the toe.  A few hours later, still cold, but hip and toe much better, I crawled beneath a blanket and fell asleep for at least an hour.

So, there you have it.  I am done with running to train for Bulldog.  Adding 2 or three more tapered runs isn’t going to do me any good.  I need to get well, or I’m gonna fall flat on my face come next Saturday.

If any of you see me out on the trails – scold me!  You won’t be seeing though.  Like I said, I’m done.

Miles logged 9.75

No; not Again!

Tuesday my hip ached so badly, I went to bed with a heating pad, then fell promptly asleep. The hip was just not right.  And I was afraid.  Good thing I had physical therapy in the morning.  And good thing my husband came to bed way afterward and turned off the heating pad.

Physical Therapy Wednesday 7:00 AM.  I bridged, lay on the table and my P.T. took a hold of my feet and said, “Your pelvis is so out of line!”

“What???!!”  I felt doomed. “What did I do?”  I asked.  “Am I running wrong?”

“No, it’s not your running,” he said.  “It’s the car accident.  You’re going to be unstable for a while.”

*#%***##!!!!

After an hour and a half of physical therapy, he showed me how to tell when my pelvis is out of line and how to re-align it myself.  I listened and even repeated the steps out loud, but with little hope in my heart.  

Before I left for the gym for some elliptical and weights, he made sure my pelvis was aligned.  I was amazed that my hip felt so much better.

After 65 minutes on the elliptical and 25 minutes of weights, I grocery shopped and returned home and promptly napped for a few hours, so relieved that my hip felt good.

Thursday morning, I was up bright and early for a 6 AM run with Tom and Sheila.  I tossed around the idea of putting in more miles than the hilly out-and-back planned.  My running friends easily convinced me that it’s time to cut back.

And so we went for that ridge run, under cool, almost cold, gray skies. On the way up Cholla, we passed two female hikers.  I jokingly said to one of them, “You know the park’s closed.”  She threw me a glare.  I picked up my pace some, because after that glare, there was no way I was letting that hiker pass this runner up on Cholla Trail.

I didn’t even drink from my handheld once on the way up to Top of the World.  That’s how cool and overcast it was this morning (WHEN THE PARK WAS CLOSED).   I was quite the talkative gal on this run too, more so than usual, because nerves are racking up over the upcoming week. 

On the way back, we came across two cyclists, one who had just wiped out, the other who was calling 911.  The guy who crashed was walking.  For some reason, I was looking for injury in his feet/ankles, being a runner that I am.  Tom stopped to talk to him for a bit.   I could hear sirens in the distance.  Later, my friends mentioned something that I hadn’t noticed – that the wipe-out guy was powdered with dirt head to toe.  

At the top of Cholla a county paramedic truck made its way in, as did one behind us on Westridge.  After running Cholla Trail, another paramedic waited at the bottom to help. 

Good to know response is so quick.  Perhaps though, it was the time of day. (approx. 7:30 am, by now).

I was still stretching after Tom and Sheila took off to begin their day when up the road walked a man with his two doggies – one of them a Beagle.  I stopped him of course, because I wanted to pet his dogs.  We talked and laughed about how stubborn Beagles are.  Turns out, his Beagle’s name is Daisy – just like ours : )

Back I home I was freezing, and my hip ached like the devil!  After  breakfast, I crawled into bed, still sweaty, teeth chattering, hip in trouble, and slept for a couple hours.

After waking I attempted my hip exercises, and  barely able to accomplish them, marched in front of the mirror like my P.T. told me, with my thumbs on my pelvis.  And sure enough, my right thumb ended up a good 2 inches lower than the left.  My right pelvis had rotated forward and down that much!  And so after doing the exercises to supposedly align my pelvis, I marched in front of the mirror again.  And wouldn’t you know it!  My pelvis was aligned – thumbs even.  Wow.  My hip felt much better.

After an afternoon in Fallbrook, I did my mirror march again, and sure enough – pelvis aligned.  Yahoo!  In celebration, I did a two minute plank before walking down to dinner at the corner restaurant.

Miles run this morning: 6.11

Double Big Loop / Aliso Wood Cyns

In order to get my run-two-loops-back-to-back mindset, I woke early this Saturday morning, and headed for Aliso Wood Canyons for a back-to-back counter-clockwise big loop. 

I joined Tom and Liz who were running an out-and-back on Wood Canyon Trail.  What a delight to have company for the first 4.5 miles of my run today – I knew the next four hours or so after we departed were going to be lonely.  I don’t mind lonely sometimes.  In fact, a lot of times I like lonely.  But too much lonely can get lonely : )

Raring to Go!  Me, Tom & Liz

 
We departed at Cholla.  I ran up, trying out Tom’s Garmin, while he and Liz headed back through the magical Wood Canyon – downhill : )  It seemed like I ran Cholla stronger and faster than I ever had, then I looked down at the garmin, amazed at how much my pace had dropped from running on Wood Canyon Trail.  I decided after that not to look at my pace running up hill.

Still cloudy on Westridge, the air was plump with moisture.  Cyclists road the ridge in hoards.  Hikers in groups of twenty, maybe more made their way along the ridge as well.

Running Westridge, Top of the World not even visible in the mist

After a quick pit-stop at Top of the World, I chatted briefly with two runners, one who just ran a half marathon through Napa Valley vineyards.  Though I was aiming for a five hour run, I didn’t worry too much about chatting a bit.  I mean, life is more important than running, right?  With a bottle full of water and two dissolved Nuun tablets I took off, running the streets to enter the park again, run down Meadows and complete my first loop in a little longer time than expected.  I was okay with that, so happy I was to make that left back onto Wood Canyon, and begin my second loop without stopping.

Gray skies, misty air, I ran Wood Canyon at only a slightly slower pace than the first time around.  I waved Hi to fellow runner Matt as he passed in the opposite direction.  Several cross country high school runners passed in the opposite direction as well, on what I figured was an out and back up Wood Canyon, because they carried no water. 

Running up Cholla was tougher the second time around, and I began to really feel it in my hip.  Westridge was a joyful as usual – I love that rolling hill type of trail.  Though Westridge does have two very difficult stints, they are toward the end, and relatively short. 

I ran into the park as I did on my first loop, as I wanted to check my hydration level (if you know what I mean).  After some off and on shoelace issues, I was off again running through the neighborhoods to re-enter the park near Meadows Trail.

Top of the World for the 2nd time – the sun now gracing us with its appearance  (Not sure where I’m at here, possibly near Meadows, I think I’m looking toward Aliso Canyon . . . actually I HAVE NO IDEA, strange)

At Meadows for second time, about to descend (I am drenched!)

  

I ran down Meadows as several cyclists made their way up and down that difficult switch-back.  Sure I was tired, but delighted that I wasn’t drop-dead tired.  I took the first half of Aliso Creek Trail at a slow pace, rather clumsily, but then picked it up for the second half, pushing it to finish strong.  I never tripped.  I also didn’t kick my ankles once – now, that’s an improvement.   

Miles logged this morning:  21

Elevation Profile (thanks to Tom – I’m new at this, so I had to work on this shot a bit before getting it right, and it isn’t quite right visually.  If you know the trails there, Wood Canyon isn’t quite as steep as it seems in this graph – approximately miles 2 thru 4 and 11 thru 13).

Practicing Caution

As I approach the biggest physical challenge of my life, I find myself practicing EXTREME caution.  It seems like before every big race, something happens, a hip injury, the flu, a fall, a hip injury . . . a hip injury  : /

I am so paranoid about injury that I am focusing on strength this time around, much more than endurance.  In other other words, I trying hard to forget about racking up the mileage. I figure I "have" endurance.  I hope so anyway.   Instead, I want to increase muscle strength.  Of course, that's leaving me a little apprehensive.  Coming in under twenty miles last week (& probably this week too, worries me some).  But I've already decided it's better to go into Bulldog 50k this August without injury, than having piled up the mileage.

After the knee and back problems from the Las Flores marathon, then back and hip problems from my auto accident, I've been taking it easy mileage-wise.  After Tuesday's run, my right hip ached a bit.  Last minute I decided lay off running.  Over the past 3 days, I've spent two at the gym on the elliptical crossramp (12 miles total) and spent much of my time weight training -- not to mention rolling and icing the hip (& stretching, stretching, stretching). 

Tomorrow will be my first run back, bringing my total under 30 miles this week again.  But that's okay.  Caution, caution, caution.  That's where I'm at right now. 

Miles logged:  0

The Aftermath

The aftermath. There's always THE AFTERMATH with me and big races. I wonder if it's like that for others? I don't read about it in blogs.  Is THE AFTERMATH a big secret, or am I just always in, way over my head?

My parents used to jokingly call me "Grace" when I was a child, because I was always crashing into things, falling, stubbing my toes.  Little did they know-- "In over my head," is my real claim to fame.  I remember when my husband and I used to ski.  (Before children :) We were Blue Diamond skiers, yet, somehow I would manage to get us on these treacherous Black Diamond Runs. He'd glare at me "that look," and I'd just say something like "snow plow!"

The day after "Las Flores" my quads ached, my glutes ached, my arms ached -- a fatigue sort of ache, not injury.  I put the cloth knee brace on first thing upon arriving home.  I even slept in it (ya, ya, I read somewhere that's not a good thing to do -- but there's always another side to every claim that says, that's "bull.").  When I slipped the brace off in the morning, what had seemed like a knee injury, was completely gone.

But then there was my back.  Every so often my right, lower back would spasm, in between a constant nagging pain.  The spasms were plentiful and painful.  Had a terrible time sleeping Monday night.  Tried sleeping on the floor for that straight-board affect.  Didn't help.  A little worried, I thought that I might put a call into the physical therapist.

Here's my theory on the back, though, I am about as uneducated about muscles, sports, etc. as they come.  (Not really, I am a tiny bit self-educated in these areas).  Anyway.  The theory.  When I injured my knee, either from just plain ole' over-use, or running through those sandpits, I began compensating, changed my gait and my back took the brunt.  How's that for a theory?  Plausible?

I deliberated much on recovery after this race.  Monday, I took the day off.  Well, my middle son got the flu, so I spent my time caring for him, doing chores, etc.  But I took the day off from training or any kind of "recovery" activity. 

This was my decision:  take it nice and easy recovering from my DFL in the Las Flores Marathon.  Because judging by Sunday's performance, there's no way I'm going to be ready for Bulldog 50k, if I overdo it and injure myself.  I needed healing, and a fast track back into hardcore training.  And so, I decided on two days swimming after my day of rest.

Tuesday, hubby caught the flu.  I got boy one and boy three off to school, checked in on boy two and hubby then headed off to the gym.   I swam 1500 yards, sat in the jacuzzi (with the jet blasting on my back), layed down on an oh so lovely, straight cedar bench in the suana, took a steaming hot shower, then did some light weight training (plus some minor core work).  Wednesday, I swam 1400 yards, did my regular hip exercises at home and just one long plank.

1400/1500 yards is such an easy-going swim workout, that I decided to work on my flip turns.  Flip turns have always freaked me out -- ever since I was a teenager (and I'm 45 now!).  I have this fear that 1) I'm going to flip too late and crash into the wall, 2) flip too early and have nothing to push off from (no big deal), or 3) smash my head into the pool floor on the flip.

I've hit my head on pool floors plenty of times (funny thing though, never on a flip turn).

During these 3 days, I also iced the back, off and on.  And I have to say that my back feels almost 100% -- I'd say it's about 90%.  I'm also icing my right hip for a slight dull pain. My right hip is my usual problem. (But it was my left hip that got me into physical therapy. Overall, the hips are pretty good.  I think I'm ready for a run. : )

Now, back to, how in the world am I going to get ready for Bulldog 50k?  After much thought, I've come to the decision that I MUST lose weight.  I must, must, must.  It is essential.  I'm at least 15 pounds overweight -- and I've known it for a LONG time.  Thing is, I just haven't been able to motivate myself to drop the pounds.  I "work-out" (run, swim, gym, weights, etc.) six days a week -- I don't want to worry about diet.   As soon as I say, I'm going to "diet", anxiety grows and I actually eat more!  Usually what happens is, I eat too few calories for my activity level, that by the time night rolls around, I'm starving.  I arrive home from work between 6:30 and 9:30PM, and by then, I don't want to wait for a well balanced meal.  Instead, I go for the quick fix, and lots of it (cheese, chips, things like that) to get rid of the hunger.

And so how am I going to motivate myself this time to lose those 15 pounds?  I'm going to do what I'm doing now -- write it in my blog.  If I write it, I have to do it. Right?  RIGHT?  (I really want to run that 50k, besides that -- losing weight is secondary.)

"If I write it,I have to do it."

I hope so.

: )
 

To Run or Not to Run with a Cold

I went to Disneyland Friday night with a sore throat.  The trip however, was well worth it, having fun with the boys.  I got drenched on Splash  Mountain.  My clothes were still wet when we arrived home just before midnight.  Woke up Saturday even sicker.  Knowing Sunday was my run day, I napped and got to bed pretty early.  Even with the extra rest, I was still on the go, go, go as I usually am, but not as much.  I did not neglect my physical therapy exercises, and I even fit in an "easy" day at the gym.   

Sunday morning, I woke feeling a little better.  Then after some breakfast and Theraflu Severe Cold I felt just fine, perfectly fine, in fact.  I read somewhere, a long time ago, in some magazine or on some website that I cannot recall, that it's okay to run with a cold, but not okay with the flu.  And so, I laced up those running shoes and headed out the door at high noon. 

Skies were overcast in my beach town.  The air was cool, almost cold, and breezy.  I included my warm ups and cool downs and focused on form as I ran through Doheny, Capo Beach, the wharf and much of the marina.  I still felt strong, which is proof, in my mind, that I am successfully strengthening my core (though I still have plenty more to go).  Best of all:  NO HIP PAIN. 

Back at home, I did a few chores, then prompty fell asleep on the couch for two hours.  I woke miserable, cold and sweaty, the medicine having worn off.  Everyone here says that I shouldn't have run.  But I read somewhere, that it was okay to run with a cold : ))

Miles logged this afternoon:  8.36

Increasing Mileage

I have a short time here to increase mileage, being that I've got a marathon coming up mid-April.  My progress plans went down the toilet the end of December.  I haven't run a twenty plus mile since January 2nd.  Plan is now, increase mileage as much as I can, without injury.  Without injury, without injury, without injury!  Then go for it and run those 26.2 miles, even if I don't get a twenty plus mile in before then (though I'm hoping on at least one). 

Oddly, this hip injury could be the best thing that has happened to my running.  Why?  Because I learned firsthand how important core strength is (& I've already experienced the benefits).  I learned how important warm-ups and cool downs are.  I used to warm-up by running slowly, and my cool-down consisted of merely stretching.  Now I've added briskly walking for ten minutes to both the warm-up and cool-down periods.  And  I've learned some good exercises from physical therapy.  And what do I get from all this?  STRENGTH.

My run this morning (flat run!) was strong. (And I by the way, wore shorts!)   I ran in and out of every crevice of Doheny and Capo Beaches (where I passed that train above), the campgroup loop four times, the wharf a couple times, the island, and all along the marina.  The weather was warm, though a slight cool breeze blew around the marina waters that did wonders for me, not to mention the dozen or more drinking fountains along the way.  The whole run did wonders actually.

Miles logged today:  14.29.  I aimed for fifteen, but 14+ is good.  I simply cut it a bit short, because I still had things to do at home.

Felt great back at home.  I had a few blisters on my feet, which is an entirely new thing for me.  Never happened before.  Iced the hips (the injured and non-injured).  Then as evening approached, oh about 6:00 PM as I ran in high heel shoes to make my son's concert (I made it in the exact second they played the first note : ),  my feet took quite a beating in the blistered area.  About 8:00 my hip began to ache and stiffness set in.  After my physical therapy exercises and stretches, the ache was gone. (I suppose I'm still not 100% back yet)

Not a Good Day to Run in Pants

I went for my run this morning in pants.  Mainly because it has been so cold lately, and also before I was a trail runner and ran only roads, I wore pants.  I put them on today out of habit.  Needless to say, I was exasperated by the heat.  I even changed my route to avoid the sun as much as possible.  It was 86 degrees, I hear.  EIGHTY SIX. 

I'm not complaining really.  I swore to never wear pants to run again, and enjoyed my carefree run.  I added a few sprints, experienced no pain whatsoever, most importantly in the hip.  I passed plenty of drinking fountains throughout the marina, made sure to run the shady sidewalks.  And then to my delight, I saw a friend that I basically haven't seen since I started trail running (we used to pass each other at the marina all the time). 

Actually, I didn't see her at all.  In fact, I ran right past her, my earphones blaring. Then ever so faintly, I heard, "Lauren!  Lauren!  Is that you?"

Nowadays when I hear someone say, "Lauren," I don't even flinch.  It seems like every third little girl is named Lauren.  Growing up, I was the only Lauren I knew.  Well, not exactly.  There was Lauren Bacall, Lorne Greene and a boy named Loren in my high school class.  So, today, it was almost like a dream, someone faintly hollaring, "Lauren."  I'm not sure why I suddenly halted and turned around.  But I did.

I love coming across people I haven't seen in a long, long time.  It's one of my delights on this earth.  We chatted for a few minutes, she put back on her headphones, I put mine back on, she continued her walk, I continued my run.  Just like the old days (well, not that old -- I've only been running trails since June '08, and didn't almost entirely give up road runs until last June).

Miles logged this hot, hot morning:  8.66 

Just Shy of Exclaiming -- I'm Back.

Sunday morning, time for a longish run -- it was difficult to get going due to the time change (Spring forward : )

I followed PT orders with a ten minute warm-up.  That is, I WALKED down Highway One (a gradual hill that I am forbidden to run for the time being).  The weather was cold, cold, cold, and being that I was WALKING, made it even more difficult to get these old bones warm.  I wanted to cross the highway to walk the sunny side.  But I was spooked by an drunken old guy who mumbling loudly, stumbled a few steps forward then one step back.  It was 7:50 AM, and I had to wonder whether he had been drinking all night or did he just start early AM?  Sad to see.

As soon as I hit flat ground I took off running.  Slow to start, I ran into Doheny Beach's main entrance, happy to see that today was the Grunion 5k Run.  And I was running on the course!  I didn't see any runners, but off in the distance I noticed an empty start/finish line, so I knew they were out there somewhere.

Much to my amazement, I warmed up less than a mile into my run.  Was it the physical therapy, the planks, or the ten minute walk? Perhaps all.  I've written several times that it usually takes me about four miles to warm up (terribly long, I now realize after Sunday's run).  With a smile on my face I headed on, adding three sprints (okayed by PT) over the next mile or so. 

On the bridge over San Juan Creek, the 5k's front runner made his way toward me -- a delight to see.  As I've mentioned before, it's a rare thing for me to see the front runners.  This guy was a good minute in front of the next runner.  In fact, the first five or so runners were surprisingly spread out.  I studied their forms.  None of them had the swinging left to right arms that I see so often.  All of them kept their torso's facing forward too (no twisting) and most seemed to have relaxed limbs.  Around runner #6 was the first female; the next few in a row in fact were women. 

About that time, I turned into the campground to run my regular loop.  It was full this Sunday morning, bacon sizzling over campfires.  People shuffled along in pajamas, puffing their first cigarettes of the day or holding mugs of steamy coffee.  I was going to run that second loop that I normally add, but I just had to get back out on the race course.  I love the excitement of a race.  And I love how people get out there, especially those who find it most difficult, to conquer the 5k.  (I remember how very difficult it was for me the first several times and how I so feared the dreaded DFL -- last place : (

Then the first large cluster of runners passed by me, followed by a few stragglers, then another large cluster (which I noticed plenty of twisting bodies).  Then the runners thinned out again, with the walkers pulling up the end.  I passed their turnaround point and continued on into Capo Beach.  I felt strong, amazingly strong.  My trunk felt solid, my legs and arms, so, so light.  More importantly, I felt absolutely no hip pain, no ache, no stiffness.

I ran until the side walk ended and made my way back to Doheny, running along the boardwalk with other racers, the finish line up ahead.  I turned off about fifty yards before crossing it, ran onto the grass, around the bathrooms with three or more other runners who did the same. 

Out of Doheny, I ran the road down to the jetty, past a dozen or so longboarders in their wetsuits waiting for that wave to ride in.  Fishermen, and one woman had their lines cast into the marina waters beneath sunny blue skies.  Though my gloves were now tucked into my belt, it was still pretty cold out, with a mild breeze. 

I made all my usual turns, through the wharf, which was lined again with artists and their paintings.  Sunday was the last day of The Festival of the Whales.  Old Woodies lined the grass along the harbor, brand new Fords were out for display too.  Concession stands lined the parking lot at "Baby Beach" just past the makeshift pancake breakfast restaurant. 

I ran every crevice, most of them twice, ending this run with one last short sprint to make the light at the crosswalk.  Then as directed I didn't run up Golden Lantern, instead I walked it and back home briskly for my cool down. 

Great run.

Miles logged:  12.27

Words of Wisdom

Physical Therapy today.  After a recap of my runs, etc., these are the words of wisdom descended upon me.

1)  NO HILLS.  (So, I guess I goofed there.  I thought just as long as I felt no pain, and the terrain, that is horizontally, was flat, that I was okay).  Not.

2)  NO TRAILS.  I haven't run any trails since therapy began.  But I've been aching to.  So, I asked today, what about FLAT trails?  Answer:  No.

3)  PLANKS -- YES.  I can do reversed crunches if I want to, but Planks are really where it's at!

Felt pretty good after PT.  Hip ached quite a bit about 2 hours later.  Now, it's back to normal -- that is, no pain, unless I tweak it.  : )  And so, I won't tweak it.

Miles logged today:  0
Yards swam:  2,250

: )