Sunday, November 28, 2010

Poor biomechanicals


This past October 19th, I was running along, continuing to prepare for World 100k by doing a planned warm-up into track interval session. I didn’t trip or fall or slip or slide, yet I did walk off the track that afternoon with very heavy sore legs and an idea I had somehow tweaked my left hamstring.

In a former post I spoke of the mystery of it and disappointment of withdrawing from participating with Team USA. In the meantime I have sought assistance in determining what happened and how to get better from Dr. Ryan Woods, DC and Greg Blais PT of Mountain Physical Therapy in Asheville.  I have thus far avoided having an MRI as it has been my experience, that unless I have had an obvious mechanism of injury (falling on rocks to micro fracture my kneecap) that an MRI doesn’t seem to serve ready answers. An MRI may yet be in my future, yet I have some things to work on first.

Greg working with me on posture at Mountain Physical Therapy
I first saw Dr Woods about a week after the above incident. He did some Graston on my ITB and hamstring and determined through muscle testing that my left glute was not engaging and my SI joint, for lack of better description wasn’t happy. Instead of getting better, I got worse. When I asked her, Anne Lundblad recommended the fine folks at Mountain Physical Therapy in Asheville. Though 2.5 hours is a long way to go for an appointment, I trust Anne’s recommendations, and have been really pleased so far.

A summary of what I have learned:
1. Left glute max and medius not engaging. To pick up the slack, hamstrings and hip flexors are overworked.
2. I have terrible pelvic tilt and control-caused by muscle groups not doing their proper jobs. This leads to big time ITB issues.

Though I’d dealt with ITB issues on and off since June, I wasn’t overly concerned. As for the rest of it, it seems my body was doing an excellent job compensating and the last “straw” was a track interval!
Me being goofy demonstrating good form. Notice stable pelvis.
Still being goofy showing loss of control with balance leg.Notice how outside of leg creates stress on knee and ITB!

I am now doing all sorts of posture/balance exercises to strengthen and retrain muscles to do their jobs. I am not land running yet. Pool running, swimming (breast stroke, not freestyle as the flutter kick invokes hamstring discomfort), elliptical and cycling and trail hiking with poles are my fitness choices right now. I am having some results with the exercises and finally can start to tell I am gaining more glute strength and pelvic control.

This was on the white board in the PT's office on the day of my 2nd appointment
I hope to ward off something like this from happening again by rethinking my training. This past year, reading for Worlds, I ran 6-7 days a week most weeks and 75% more road and pavement and “speed” than ever before. In the past, with trail running as a focus I think I had a stronger core and was more agile all around. I don’t have a real plan-yet clearly something needs to be different!

I’ll continue to share as I progress and learn things!


Tuesday, November 16, 2010

The Beach!


Edge of the World at Folly Beach, SC
I have had 2 visits with my new PT concerning my “nix the 100k injury/biomechanical”. I am doing  exercises and have an idea of what is plaguing me and am working my best to deal with what is wrong and what to do! I will post next time on my findings and prognosis for what is going on.

 Yet for this past weekend at least for most of each day, I did not dwell on what wasn’t possible, but on new adventures!

After I realized I couldn’t compete, I withdrew from the team. Bummer. George was bummed for me too, yet I think he was more bummed not to have 5 days post race romping around Spain. So...we decided to schedule something we could look forward to…  After getting cleared from our jobs, we took an extra day from Veteran’s Day Weekend and made a 4 day with our destination being the Atlantic Ocean!

George on the SUP board. (I tried it too and promptly fell in!)
Since I am more high maintenance than usual (can not run and must swim/ elliptical/bike instead) we chose a resort with a great fitness and swim center that had a great deal going on AND it was as easy drive from downtown Charleston, SC. We had a kitchen and Internet and a fitness center and pool at the Wild Dunes on Isle of Palms, SC…plus we got a great rate ‘cause we were a 4 minute walk (brisk) to the ocean and not overlooking it!

The resort is known for golf and tennis… I can hardly tell the difference and George is recreationally skilled with both…Yet our focus would be on “downtowning, fresh fish eating and bike riding and swimming in the heated pool”.
Right after a great ride on a warm day

We certainly were not the typical resort visitors. We had the Toyota Echo with our bikes on top and it seemed the majority of the other vehicles were Audi, Mercedes or Lexus. I was barefoot and in flips most of the time whereas many of the other women were in heels if they weren’t in golf outfits.

We  really had a great time...Though I wasn't took psyched falling into a chilly creek while padding the SUP board for the first time...yet it did get much easier with practice!
Me, still wet after taking a digger...yet intrigued by this crazy new sport!
You can't get fish tacos in the NC mountains!

A sighting in downtown..
We spent lots of time in the mild outdoors and also did a Downtown Charleston Pub Tour-an organized event where we were "guided" to different bars and learned history along the way. A very different and entertaining experience.

It was great to spend quality time with George and with the beach...even the 5.5 hour drives down and back were fun, listening to each others music and anticipating our arrival (there and home!)

Monday, November 1, 2010

Disappointed

My uniform gets to stay in the box this year.
The following is an email I sent to Team USA last night:

Hello almost-teammates!

I have to withdraw from the race. Huge bummer and very unexpected. I am hurt.
In a nutshell: Under the supreme tutelage of Howard Nippert up 'till
10 days ago I was running faster and stronger than ever before....
(thank you Howard)....

Yet out of nowhere during a track workout on 10/19...Things started to
go downhill. At first I thought it a silly tweak and switched land
running to pool running for a few days....didn't help. I have visited
my PT and 2 chiropractors and we have yet to determine the issue...

A week later, I had not improved (gotten worse, sadly) and limp my way
through a 4.5 mile "run",  and despite my prayers (and begging) to the
universe I am unable to really run. So this morning I emailed Lin and
Timo and Lion (I emailed them last week as a "heads up" ..yet not
really expecting to have to withdraw), and did pull out. (And emailed
again this am, withdrawing...)

I wanted you to hear of my exit from me, rather than someone else.

(If any of you have "pull" with the greater powers of the universe and
can influence the mysterious limitations....I will beg re-admittance
to the team and see you in Gibraltar...)
...I know, wishful thinking...yet what the heck to put it out there?

I really wish for all of you success in the way you all personally
define it and  I hope you all meet on your own possibilities  and I
wish you all patience, passion and the "dorsal fin" at opportune
times... and bring home a USA medal!  I'll be cheering and
channeling enthusiasm from afar!

Annette

I'll post more when I know more.

Tuesday, October 19, 2010

Lapping Up (and down) Boone Greenway

Greenway photo taken in the springtime
My 100k training plan called for a 5 hour pavement run this past Saturday. Though usually I am pleased to be doing my long runs alone, running laps on pavement, called out to me for some sort of amusement beyond my little ipod shuffle.

(Many people ask why I don’t do my long runs on dirt-to “save my knees”, truth be told, I need the road’s harshness to toughen up my quads and bottoms of my feet. After November 7th, I’ll return to running most long runs on dirt, yet for now, pavement= preparation).

A little poking around on local runner’s blogs led me to the Boone Free Marathon website, and I learned of the October 16th marathon to be run out there. These runners, some of which are part of the larger Marathon Maniacs, are an enthusiastic group of low key runners that seem to run at least 2 marathons per month. 
Photo from Boone tourism website
The marathon was 7 laps of 3.75 “out ‘n back” from the Watauga County Recreation Complex to the Watauga Animal Shelter Parking lot. We stashed our aid and coolers under a picnic shelter and started a little after 8:30am. Joe Sinclair organized the event and introduced me to his buddies Richard McNeil, Gladys Lippard, Brent Roach, and Shane Hamby. Resident of Boone ultrarunner Bobby Cordell joined the group for part of his Saturday run also.

My plan was to hold an 8 min pace and aim for 37.5 miles. Though I didn’t run with a companion, waving to one another as we passed each other was fun and especially after a few hours, I looked forward to sharing encouragements. This little group of spirited runners really made my day and I hope to share in their company again.

I wore a new pair of shoes I am hoping will work out for World’s: Saucony Grid Tangent 4. Lighter than what I have worn in previous road events-I did wind up with blisters on the balls of my feet-yet I hope more wearing of them in the next couple weeks will condition my feet. Otherwise, I wound up happy with somewhere around 37 miles and a few new running friends. My marathon time was 3:31:02. For everyone’s marathon results and info on the next Greenway Marathon (October 23) go to: http://boonemarathon.blogspot.com/

Bobby, Joe, Richard, Annette and Gladys after our runs!

Sunday’s run was prescribed to be 40 minutes. This was in direct conflict with the Dark Mountain 17 mile Trail run, I’d registered for prior to obtaining my current training plan. Yet, flexibility is one of the keys to sanity, so I choose to drive the 30 minutes to cheer on Maritza’s event and run the 4 miler. Last month I featured Maritza and her races on this blog and there was no way I would just not go!

Shortly after finishing the 4 mile run....
Running the 4 mile event was perfect for me-a lot of fun in a little time on a great trail in a pretty place! The 4+ mile course contoured and featured a few hills, flats and some pavement. I crossed the finish line in 36 minutes and continued running until rounding out my assigned 40 minutes.

The trail running events didn’t have a big turnout and I felt disappointed as it is very organized, marked well, good aid and fabulous prizes. I ran the 17 miler last year and loved that too.

Shortly after finishing, I hopped back in my little Echo and zoomed up the mountain. It was high time to spend time cleaning the house this afternoon!

Friday, October 15, 2010

New River Trail 50k 2010 Race Report



Welcome to Fries, VA!
It's been a week since the 3rd running of the New River Trail 50k. As a race director I have had a week of mixed experiences and emotions. After being so immersed in preparation for the race, I am relieved to be done with most of the responsibilities for this years race. (Paperwork and thank yous to follow soon). Now a week later, I am able to be more fully at my high school counseling job and more present in my own training. Even our living room is cleared of race supplies which took over the space since around October 1st!

There were 3 piles this size massed around the room pre race.

Though relief is part of what I am experiencing, I have also been debriefing myself and with others, sorting out what worked and what can be improved. I have also celebrated and reflected on the experiences of many of the runners that I got to meet and share part of a fine day with. I am truly privileged to be in this role and have the support of the VA State Parks, community of Fries, VA and many excellent volunteers.Thank you to everyone who contributed to Saturday's race.

Driving into Fries on Friday and overlooking the river, one would not guess that 24 hours later it would be a festive Start/Finish Line of an exciting ultra marathon. 

All quiet, later morning 10/8 (day before)
Lot's can change in a day....

Same area 18 hours later, awaiting arrival of first runners...

What follows is the race report I submitted to Ultrarunning last night.

“The course was beautiful and the volunteers and people from the community were honestly some of the nicest people I’ve ever met. When I finished (the last 4 miles were a bit rough for me) I thought I’d never do another ultra, and by yesterday was trying to figure out how I’d make it another year before coming back to New River for a little revenge on those last 4 miles.”
                                                                        Meredith Bazemore, 1st time ultrarunner.
A ton of life energy was exposed and shared during the 3rd running of the New River Trail 50k in Fries, VA on October 9, 2010. Partnering with the staff of New River State Park, with much support from the little community of Fries, VA we again facilitated a “green” event, which among other things, featured local foods and local electrolyte drink mix and minimal disposables, with all proceeds going to National Committee for the New River.  Registration this year was up 20% from 2009 and we had 130 starters and 129 finishers. Over 50 of the registered runners were 1st time ultra runners and runners ranged in age from 23 to 72 years old. The trail is an old railroad bed, flat and 100% dirt.

Frontrunners take off! Eventual winners Kate Brun (L white hate) and Chris Motta (to R with gray shirt on)

Second youngest female in the 2010 field at 24, Kate Brun of set a new course record at 3:49:15, Jenny Anderson followed as runner up meeting her personal goal of sub 4:00 with 3:59:05 and Melissa Ball chased her close with 3:59:42. All 3 women bettered Jenny’s 2009 course record!  

On the men’s side and the second youngest male, Chris Motta, 26 led the pack with a 3:33:36 win, with Doug Covington, 41 at 3:39:47 and Dwight Shuler, 46 was next in 3:46:49.

The youngest runner was 23 year old Erika Thompson (4:02:55) of NC and the oldest finisher, Tom Alford (5:35:32), 72 NM. This was Tom’s 150th ultra marathon. Bill Keane ticked his 240th ultra off this day, while Rick Gray of TN ran a personal best of 4:14:29 less than a week after completing the Grindstone 100.

Rick working hard for his speedy finish
There were many personal challenges and celebrations on the trail and at the finish line for these runners.

Amy Walters celebrates life!
I got to witness many tears and hugs of relief and joy and groans of focused effort by those who crossed the finish line. Two runners looked especially glowing minutes after they crossed the finish line and huddled together. We learned Abigail Chapman and Amos Desjaridns had gotten engaged after finishing the race together. Congratulations both of you!

Newly engaged

The day was a perfect, if warm, early autumn day on the trail. After finishing runners were nourished by homemade soup and bread cooked by a group of very hospitable women of Fries, VA. Join us 10/8/2011!

In the end, upward of $6600.00 will go to National Committee for the New River. For more information on the race and complete yearly results, visit: www.ncnr.org/nrt50k.html

Beth Minnick took the day off from ultrarunning and volunteered at Cliffview and at the Finish area. She took some great photos which she is happy to share. Go to:  http://picasaweb.google.com/Iron.Mtn.Trail.Runners/NewRiver50K?authkey=Gv1sRgCMup8oz2tKG5owE&feat=directlink#

Thank you sooo very much to all the runners, volunteers, State Park Folks, my co-workers for dealing with my stress, my hubbie George and kitty Mama Gray for putting up with me and the piles of race stuff! I welcome everyone's critical feedback on the event, I am best reached at annettebednosky@gmail.com, not by this link from this blog.

Now is time to focus on work and home and readying for Gibraltar! Notice the new time gizmo at the top of this blog. The 100k World Championship will start 6:30am local time in Gibraltar on November 7. More details on this in a future post. 


















Sunday, October 10, 2010

New River Trail 50k 2010: full preliminary results

A quiet place...95 minutes before the first finisher

These results will be posted tonight on the race website: www.ncnr.org/nrt50k.html
Full report will be posted here and on website within the next several days!

Next year's running, pending permit approval will be 10/8/2011, registration to open January 2011.


Drop bags and personal items left on the trail were collected by the VA State Park rangers. If you want your items sent, please contact New River Trail State Park, 
Cliffview Ranger Station at 276-236-8889.


Again, congratulations to all runners!

place
time
name
sex
age
state
1
3:33:36
christopher motta
m
26
va
2
3:39:47
doug covington
m
41
va
3
3:46:49
dwight shuler
m
46
nc
4
3:47:51
jonathan savage
m
44
nc
5
3:49:15
kate brun
f
24
ga
6
3:51:15
keith mrochek
m
37
nc
7
3:51:46
mark rostan
m
41
nc
8
3:59:05
jenny anderson
f
36
va
9
3:59:08
bobby aswell jr
m
47
nc
10
3:59:42
melissa bell
f
29
nc
11
4:01:30
jeremy alsop
m
27
nc
12
4:02:11
paul wardzinski
m
55
nc
13
4:02:55
erika thompson
f
23
wv
14
4:03:12
ling dao
m
33
va
15
4:07:39
jason overbaugh
m
35
ga
16
4:12:18
chad randolph
m
44
nc
17
4:14:29
rick gray
m
49
tn
18
4:15:37
joe schlereth
m
60
nc
19
4:16:51
ron garsik
m
38
nc
20
4:18:56
rob french
m
52
nc
21
4:19:28
chris jordan
m
26
nc
22
4:19:46
jonathan musenga
m
30
va
23
4:19:50
amy walters
f
31
nc
24
4:20:38
jonathan adcock
m
28
va
25
4:21:38
doug blackford
m
63
nc
26
4:21:27
ashley long
f
29
sc
27
4:22:28
lisa marie kloberdanz
f
30
co
28
4:23:40
betsy chew
f
39
nc
29
4:25:01
beth frye
f
41
nc
30
4:25:43
meredith bazemore
f
35
nc
31
4:27:08
amy albu
f
34
va
32
4:27:56
sean murphy
m
40
nc
33
4:29:10
rob pengelly
m
33
nc
34
4:32:17
mike pastore
m
55
sd
35
4:42:13
scott bodien
m
35
nc
36
4:42:20
davis hall
m
33
nc
37
4:44:39
tom patch
m
51
nc
38
4:45:40
jennifer houck
f
38
md
39
4:47:28
tammy massie
f
38
md
40
4:48:46
steve grace
m
35
nc
41
4:52:01
lisa howell
f
51
nc
42
4:54:17
jenny nichols
f
32
va
43
4:55:01
joshua james
m
34
nc
44
4:58:33
rodney tatum
m
39
nc
45
4:59:31
ashley funderbunk
f
33
nc
46
4:59:34
jamie moore
m
41
nc
47
4:59:43
steve andrews
m
48
va
48
5:02:02
liz lord
f
39
nc
49
5:07:34
rebecca adcock
f
30
va
50
5:07:48
jim miller
m
42
nc
51
5:09:31
marilynn miller
f
41
nc
52
5:10:17
jim wei
m
37
nc
53
5:10:48
kirby russell
m
43
tn
54
5:11:13
ed hanks
m
51
va
55
5:11:55
dale tiska
f
47
nc
56
5:12:59
scott wingfield
m
38
nc
57
5:12:59
ted lord
m
41
nc
58
5:15:16
david ritchie
m
55
va
59
5:15:44
john king
m     


39

va
60 5:16:04 scott evanson m 44 nc
61 5:19:03 kathy lee f 47 nc
62 5:20:57 joanne mannino f 44 ny
63 5:20:57 mohammed sultan idibi m 31 nc
64 5:24:43 karla werner f 51 nc
65 5:27:03 daniel leib m 35 nc
66 5:27:03 bob sites m 57 nc
67 5:29:41 frank maguire m 63 nc
68 5:29:41 sara whittington f 31 va
69 5:30:30 lynn alford f 58 nm
70 5:31:47 kimberly couranz f 40 md
71 5:31:54 adam matheson m 31 va
72 5:32:40 tracy sproule f 39 nc
73 5:32:40 anji nussbaumer f 30 nc
74 5:33:13 bill keane m 66 nc
75 5:35:00 dana pasquale f 33 nc
76 5:35:32 tom alford m 72 nm
77 5:36:21 edie mahan f 45 nc
78 5:36:32 tony rouse m 46 nc
79 5:37:27 joey anderson m 54 nc
80 5:38:48 douglas dawkins m 58 nc
81 5:41:38 janis frazer f 38 va
82 5:45:01 shelley brown f 46 nc
83 5:47:23 aaron proden m 38 va
84 5:48:34 david king m 64 nc
85 5:49:11 angela white f 49 nc
86 5:50:12 james snyder m 64 nc
87 5:51:08 kevin o'connor m 63 va
88 5:51:11 gary baum m 60 nc
89 5:51::30 thomas mueller m 53 nc
90 5:52:47 tony truitt m 48 va
91 5:54:12 dani grabol f 29 ga
92 5:54:26 brian johnson m 32 nc
93 5:55:50 enithie hunter f 42 ga
94 5:56:31 suzie kim f 41 md
95 5:58:18 crystal morphis f 37 nc
96 5:59:29 lilli gerardi f 56 nc
97 6:03:45 carol mcdonald f 51 nc
98 6:04:10 gregory johnson m 45 nc
99 6:05:38 ted polfelt m 26 va
100 6:06:02 amanda johnson f 32 nc
101 6:07:58 stacy libbert f 38 nc
102 6:08:28 kramer reeves m 43 nc
103 6:08:32 tony martin m 41 va
104 6:11:34 emily franklin f 34 md
105 6:11:47 katie walsh f 27 sc
106 6:12:19 rachel defibaugh f 25 va
107 6:15:48 linda banks f 47 nc
107 6:15:48: darryl banks m 43 nc
109 6:16:37 julie adams f 42 tn
110 6:16:37 susan musser f 45 tn
110 6:16:37 liza graves f 53 tn
112 6:18:21 vickie fogelman f 52 nc
113 6:18:49 ron fleming jr. m 30 nc
114 6:19:17 jennifer broton f 37 wv
115 6:19:26 michael murray m 53 nc
116 6:22:56 sandy davis f 34 va
117 6:26:09 susan nelson f 43 tn
118 6:27 radu stoica m 36 tn
119 6:42:08 donna maguire f 59 nc
120 6:46 jade wei f 39 nc
121 6:53:20 connie howe f 48 nc
122 6:53:24 james plant m 45 nc
123 6:53:56 elena lea f 39 nc
124 6:53:57 marmont trailhead m 39 nc
125 6:54:37 scott herman-giddons m 67 nc
126 6:55:40 letty marino f 48 va
127 6:56:46 abigail chapman f 30 va
128 6:56:46 amos desjaridns m 29 va
129 6:57:06 frank lilley m 60 nc
130 dnf Dale Less M 51 nc