Massage Day!
The best thing happened today! And, no, it was not the bargains that I got while shopping at 6 a.m. I scheduled a long massage at the Marquette YMCA with Sam Crowely and got to move some of that lactic acid out of my muscles that was making my quads ache after yesterday’s 10k.
But as some of you know I also have what’s called a thoracic outlet condition that challenges my body with nerve pain and muscles spasms. Sam did great work on my legs and my cervical area. Along with the physical relief we got to discuss reasons that people bury emotions in their bodies and how this journey of fitness and weight loss have led to deeper emotional awareness(es). Sam reminded me that I can meditate and work on releasing tension in my neck on my own.
This was time and money well spent! I needed the awareness(es) that I received during this massage.
Turkey Trot–My First 10K
| Date: | 11/26/2009 9:00 AM |
| Type: | Race |
| Distance: | 10 kilometers |
| Duration: | 1:05:00 |
| Pace: | 10:28 / mile |
| Shoe: | Brooks Cascadia |
| Weight: | 149 lb |
| Weather: | 32° F, Rain, Windy, Snow |
| Event URL: | Turkey Trot |
| Notes: | 5k split time 30:40 |
| Statistics: | Calories: 700 VO2 Max: 29.3 |
2 hours after the urkey Trot my belly is still cold–I even took a hot shower and climbed into a warm bed. I feel great!
Saturday on the Noque
Saturday dawned and I stayed in bed and slept. I had been coping with neck strain, misalignment and muscle spasms for the past week. This led me to believe I could not or should not work out this weekend. But before noon on Saturday I went for a camera hike on the Noque with Mike. I needed movement. Mike wanted to be supportive, so I showed him my “Rave Run.”
Earlier this fall I was trying to get Mike out on the trail in the early morning to shoot pics as I ran past the backside of what I call the dino, or steggie. The leaves were golden and the rock is sheer face on the back side.
Mike, adventurous, climbed up thru the rocks to the topside where I took the above photo. I was pleased to have my Magic Man along. I would push harder and not be so cautious with him at my side. Mike and I made it all the way to the ponds.
The ice is just starting to glaze over the smaller side of the pond (train tracks cut thru the center of the pond. We spent a lot of time taking digital captures of the area and headed back. By this time I had tested out my body by jogging and even sprinting a bit. If you have ever dealt with a chronic injury that flares up you will understand this “testing.” I prayed that I did not set myself back.
And I cannot say I always proceeded with caution. But I was sure to rest after my 10k hike.
For more photos of my Noque Runs read this post: http://runningmarquette.com/2009/10/24/the-noque-and-my-first-10k-run/
A Runner’s Visions
As I ran toward Cherry Street I saw satellites on bare branches, orbs of yellow and red, and the vision launched me outta this world…the air smelled of cider from apples lying on the ground. The sun had faded behind the hills. Dusk on the Heritage Trail.
Opening Day of Deer Season
Opening day of firearm deer season in Michigan is November 15th. But I was not thinking that when I left the house in dark clothing complete with brown coat. I was wearing no orange to speak of so I thought, “Where’s safe for a run this morning?”
I came up with Presque Isle. Still within the city limits I thought surely it must be banned from firearms. Sure enough the island was full of runners, walkers, and those training for winter sports. The interior and outer road of the island had its share of deer as well. A nice healthy 6-point buck snorted at me while on the path above. I only saw them while running. When hiking with camera they stayed elusive.
What I love about running on Presque Isle is the differing surfaces on which to run. I can run the outer road which is asphalt or head inland. Here is the bedrock of the upper portions of the path. You can run on moss, under hemlock, or on solid packed gravel pathway. It is a good mix of surfaces offering you excellent trail and road race training.
Mid-week Run & Much Needed Endorphins
I love the scent of the woods 40 min. into a run. Pine to leaf-mold. Swamp. The unexpected pockets of dust when a trail opens up and sunlight hits you—that’s right– dust even on a wet path. I ran on slick moss on the interior of Presque today. I was loving the endorphins.The hills came easy. My lungs strong. Was I the same woman who was under the covers crying at the lack of control over her life just last night?
Today’s run was on Presque Isle in the early afternoon. I ran for 55 minutes with a 5 minute fast walk beforehand. My cool down was a camera walk going back to some of the things I ran past today.
I ran the road around the island and on both interior trails. I ran across grass, asphalt, gravel trail, slick mossy area, wet mucky spots, and packed dirt.
Sunday Morning Runs–Lil’ Presque & Songbird
To run at Lil’ Presque and Songbird travel out of Marquette on County Road 550 past the parking lot for Sugarloaf, past Wetmore Pond and on your right you will eventually see the turnoff for Songbird Trail and Little Presque Isle. Today, I parked down at Little Presque and headed out with my camera for a warm-up hike. My hamstrings were quite tight so I headed out to the beach. Walking thru sand can really warm-up legs fast.
After returning camera to the car. I started my run at the new cement pad at the head of the trail to Lil’ Presque. I turned right on to the North Country Trail which follows the river up toward the Songbird parking area.
I crossed the wooden suspension bridge at Songbird and took the right along the other bank of river and headed around to station 9. I looped back up to highway and instead of crossing the bridge, I repeated the loop. I came out of the Songbird Parking area turning back to Lake Superior and parking watching for the trail to pick-up on the right-side of the road. I then took this thru the woods into a mossy wet area where the path narrows and then heads back to the trail running just in from the shoreline of Lake Superior. Here I began a set of three sprints.
I was sure to cool down with 5-7 minutes of walking before a stretch. My work-out prior to cool down was 45 minutes. I am uncertain to my mileage, today. This run encompassed running under conifer forests–much easier than running on trails slick with deep piles of wet leaves. The trail is sandy in area, hard-packed gravel in others. A few wet, mossy areas with roots add a challenge to a warmed runner. The area I did my sprints in is level, dry, and clear of leaves.
I headed home to make french toast with Apple Harvest Bread from the Marquette Baking Company. It was a perfect start to the month of November. As I checked the mailbox for my Saturday’s mail I was bleessed with statements from Blue Cross Blue Shield and my December copy of Runner’s World!
The Noque and My First 10k Run
Last night there was a winter storm warning and the possibility of a couple inches of snow in the highlands. Here in Marquette we saw rain, sleet and somewhere in the wee hours of the morning my lawn did have snow. So, I slept in. But at 9 a.m. the skies were slate gray, threatening weather, but not precipitating. I dressed warm and headed to the Noque with the intent of doing a full 10k distance. I did not eat breakfast. Last week I ran a slow 9k and spent 9 hours with abdominal spasms and cold sweats. I was hoping to find a way past that this week. And I did.
I ran my 10k in 1:06:55, pace 10:47/mi. I was very happy!
I had energy left and did a slow 2k walk with my camera to capture some of the fall color to share with you.
The Noque from the Tourist Park Trail Head on County Road 550 is a good place to start. My warm-up went from the parking lot back across the road to the 3k marker where the little parking lot is for what used to be a handicap fishing access (flood demolished it).
I set my watch and off I went, running slow over the roots and feeling much more fluid by the 4k marker. By the 5K marker I felt ready to pick-up my pace. But the uphill grades get me a bit and some I speed-walk. As you can see from the photos, the trail is leaf covered, wet, and there are areas where large puddles cover the whole trail and you have to pick your way thru the forest.
I ran to the ponds, past the 8k marker. I paused to take in the scene, even going up to the tracks and looking in both directions at the fall color. Then I started down. I wanted to negative split. I think I hit the ponds at 36 minutes into my run. I always feel powerful when I push past a 5k–my body really likes the feeling of being hot.
Today on the run I did not trip on roots, I was more alert than last week and my legs had more oompf and I felt bouncy. I hit the parking lot and my car at 1:06:55. Drank half of my clean canteen and grabbed the camera and headed back up the trail to take photos.
Last week I did this run, but only 9k. My time was much slower, 1:05:42 a pace of 11:30/mi. And I was sick afterward. The first time I ran this route was with O.J. and with her pacing me I ran a 9k in 1:00:00 a pace of 10:44/mi. I am realizing when I look at the times that I may have been sick last week.
I use Runner’s World to log my runs.
Running Marquette?
Why did I start this blog? Mostly ’cause I’ve so much to learn as a runner. My first year as a runner and I am 45 years old. My plan is to run as well into winter as I can. Running came to me when other exercise complicated my Thoracic Outlet Syndrome. Back in January I had symptoms of frozen shoulder and I tried the treadmill which caused IT Band syndrome. I was utterly frustrated and just about at the end of my rope. I had signed up at the YMCA for Health Seekers, A Biggest Loser inspired program, to help people lose weight. Many of the other “Y” members were working-out 4-days a week and I was side-lined. I still lost weight but most of it due to portion control and diet journaling.
Slowly, I started running again, outdoors. I have run 3 different 5K races so far this year. I am working up my mileage and hope to run a 10K soon. Many of my early expereinces have been posted at my other blog Create with Kim. I hope to bring some of that content over here.
I want other runners involved here, too. If you run in the Upper Peninsula, especially Marquette County, leave a message. Hopefully I can either interview you, or have you guest write for the blog.
Note: I’ve added posts from my main blog www.createwithkim.com that show the journey of my early weight loss to my beginner as a runner. It felt appropriate. So these are cross-posts that appear in both locations.
Trippy Kim, Porcupine Mtns. Then & Now
Photo Credit: Mike Hainstock
Kim at Tree Near Presque Isle River, Porcupine Mountains 2007
Size: 18/20
Photo Credit: Mike Hainstock
Kim at Tree Near Presque Isle River, Porcupine Mountains 2009
Size: 9/10
Weight Loss: 47 pounds
Photo Credit: Mike Hainstock
Tai Chi Kim at Presque Isle River, Porcupine Mountains 2007
Size: 18/20
Photo Credit: Mike Hainstock
Tai Chi Kim at Presque Isle River, Porcupine Mountains 2009
Size: 9/10
Weight Loss: 47 pounds
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