Showy Lady Slipper

Showy Lady Slipper

Wednesday, July 15, 2015

Update

It has been nearly 3 months since I fractured my proximal fibula and I am finally back to a semblance of a normal running schedule. It has been a long recovery. After my diagnosis (two weeks post fracture) I was told I would be in the stirrup (air) cast for 4 weeks.

While I was unable to run I biked - a lot! I managed a couple of 100 mile weeks (commuting to work and a few "long way home" rides plus mountain biking when the trails were open). While biking up the hills in Duluth is good for the leg muscles it just isn't the same as running and I was itching to get back on the trails. Early on I wore the cast even while biking due to concerns about re - injury if I had to put my foot down suddenly, especially while mountain biking (the fibula's primary role is as a stabilizer vs weight bearing).

Due to the cast it was difficult to hike and that meant I missed one of my favorite times of year in the Northland. April, May and early June are the time of spring ephemerals (flowers that bloom between the end of winter and full leaf-out of trees), and I wasn't able to get out to enjoy them.

At my follow-up visit at the end of May I was given some physical therapy (PT) to do at home, an ankle brace to wear on my initial runs and instructed to ease into running slowly (2 miles every other day). I followed instructions (mostly - I am a slacker when it comes to home PT) but developed pain within the first 2-3 runs. This meant another week off. And a very frustrated runner.

I did head off to the Kettle 100 in early June to crew for a friend who was running the 100K. Initially I had hoped to be able to jump in and pace a runner if needed, but due to the set-back I limited myself to short walks down the trail to find my runner.

The trip to Kettle did allow me to put in some dedicated time on the Dovetail Shawl I had started just prior to Zumbro. I had a goal of finishing it while at the race, but fell short by a few rows.

Dovetail Shawl - Kauni 8/2 Effektgarn EQ and Jamieson's Shetland Spindrift Black

Once I was able to run again I eased back in with very short runs. As I was able to tolerate more running I increased the length of each run while still limiting how many runs a week I did:

Week 1: 4 miles (2 runs)
Week 2: 8 miles (3 runs)
Week 3: 21 miles (4 runs)
Apparently that jump was a bit much and I backed down the following week.
Week 4: 15 miles (4 runs, one 10K race included)
Week 6: 25 miles (4 runs)

During this time I suspected that some of the discomfort I was experiencing was due to damage to the muscles/tendons/ligaments in the proximal part of my leg at the time of the initial injury.  So I made an appointment with my chiropractor to have some work done on that area, in addition to a much needed adjustment of my neck and upper back and some work on my right shoulder/rotator cuff. Initially things didn't feel too bad and then he found the "spot". Ouch! Since then I have noted a lot of improvement and suspect that he worked some junk out of the area (aka realigned the muscle fibers and broke up some scar tissue).

I am returning to my previous schedule of running Tuesdays, Wednesdays, Thursdays and Saturday/Sunday this week in addition to upping my mileage:
Week 7 (now): 18 miles (2 runs)

It's a little experiment to see how things feel and to help me in making my final decision about the big race on my calendar. Any hopes of completing Superior 100 (Sawtooth) in a time near my previous finish are long gone. Now I just need to decide if it is feasible to even toe the starting line with any hope of finishing in 38 hours and not doing too much damage.

Tofte Trek 10k - July 4, 2015
I love the age group rocks and was pretty pleased to finish in the top three this year

Sunset in the Powerlines - after marking a portion of the Eugene Curnow Trail Marathon  course

Monday, May 11, 2015

Well now.....

Time has slipped away and I owe you an update:

 - April 6 -12: regular weekday runs of 4 miles (Tuesday) and 8 miles (Wednesday). I skipped my run Thursday so I could get a head start driving south to volunteer at the Zumbro Endurance Runs. No running for me until I returned home Sunday afternoon where I joined Sarah for a nice 9 miler at Jay Cooke State Park on a very warm day.

 - April 13-19: 5 miles on trails (planned 4) on Tuesday in my Inov-8's (have been running my shortest run each week in these shoes). 10 miles on Wednesday (up from the planned 8 due to peer pressure and fun trails). 4.5 miles on Thursday (down from 6 miles due to the longer runs the previous two days). Saturday I headed out the door for my first 20 miler of the year. It was a fun run with Shaun in which we stopped a lot, took many photos, explored side trails, and enjoyed a sunny yet blustery day on the trails. Despite our leisurely pace (or because of it?) I rolled my ankles a lot; three times on my right side and twice on my left. None of the rolls was very painful though I do remember at least one having me hop a bit and another being remarkable for happening on a relatively smooth gravel road. By the time we reached my house my gait was being affected by pain in my right lower leg which I attributed to tweaked muscles from all of the ankle rolls.

Cherry species - Ely's Peak area
Wintergreen berry - Ely's Peak area
Hepatica - somewhere on the SHT in Duluth


Creek near Magney-Snively, SHT Duluth

Close up of the ice - where SHT crosses the creek
Fancy new railing on the old bridge near the
Highland & Getchell intersection - SHT - Duluth


Sunday I met my daughter for a run at Jay Cooke State Park. She wanted to run 6 and I was planning on 12. My right lower leg was a bit stiff at first but seemed to loosen up as I ran. By 2.5 - 3 miles things had gotten worse and I opted to finish up the day by hiking back to my car. I couldn't run any further due to the pain I felt each time I bent my leg.

- April 20 - 26: No running but a lot of limping. It felt like I might have an acute tendinitis as it hurt to bend my knee. I iced a lot and had some deep tissue work done that week as it felt like I had tweaked the peroneus longus muscle. By the end of the week I was able to walk normally so thought I would try a short run Saturday. Made it 0.1 miles before the pain made it clear I was not going to be running yet. Since I wasn't able to run I was making good progress on my most recent knitting project:
Dovetail Shawl
I am using Kauni Wool 8/2 Effektgarn (Rainbow color way) as called for in the pattern but have combined it with a nice solid black to bring out the color changes. It is quite stunning. I started this shawl just before heading south to work the Zumbro races.

- April 27 - May 3: Still no running. Sigh. I had now missed one race for the Northwoods Team (Get in Gear 10K) and had another race and hike planned this weekend. I was mostly able to walk without pain, but hills and stairs still hurt. I could bike, so rode one night after work and commuted on another day. By Friday, in consult with a health care provider, I decided it was time to get an x-ray. One of the doctors I work with ordered the imaging and I had this done prior to seeing a Sports Medicine doctor that afternoon. Diagnosis: hairline fracture of my proximal fibula. The crack was going down the length of the bone from just below the fibular head. The odd thing was that it hadn't hurt to have my fibula manipulated. My doctor attributed the injury to the ankle rolls I experienced during the long run two weeks previously. I was provided with an air cast to wear for the next 4 weeks. I could continue to bike, so got in rides both Saturday and Sunday including a 9 mile mountain bike ride (shhhh.... my doctors might not like hearing that one).

Bloodroot 
My mountain bike in it's natural setting
Hepatica - white and purple variants
Wild Oats
 - May 4 - 10th: Lots of biking to and from work (15 miles round trip). I also brought my bike to Stillwater, MN to ride the final miles of the Break the Stigma Run with Julio and his crew. It was great to see him finish his run across Minnesota. Sunday I volunteered at the NMTC run which involved some short bike rides up and down the Spirit Mountain ski hill (shhhhh.... don't tell my doctors) and scouting out pockets of wildflowers amongst the bedrock outcroppings.
Large-flowered Trillium
Viola species
Ribes species

Large-flowered Trillium and Bellwort
Sarsaparilla species
Strawberry species
Large-flowered Trillium
So... three weeks of healing down and three more to go. I see my Ortho doctor at the end of May for a follow-up x-ray and visit. Hopefully all will be well by then and I will be cleared to start running. I am already seeing improvement, only experiencing mild discomfort when walking downhill/down stairs (an issue when you live in a house perched on a hillside).

I won't be running the Spring Superior 50K, but plan to head up to volunteer and cheer on my daughter in her first 25K this weekend.

I am hopeful that I will still be able to run Voyageur in July, and my doctor was pretty confident that would be possible (assuming I keep up with cross-training). My goal race is Superior (Sawtooth)100 mile and I am willing to set Voyageur aside if needed to ensure I am in good condition for this race.

Saturday, April 04, 2015

Because it is a Lovely Day to be in the Woods

That is reason enough for running.

Today's run was on the same route as last weeks, but done in reverse:
Jay Cooke 18 miler
A week ago our feet stayed dry, though as the day got warmer the top layer of soil softened and mud and slick footing became an issue. 

Today... well, wet feet were inevitable and mud was present in many areas. 

Temperatures were similar on both runs - upper 20's to low 30's F to start, warming to the low 40's by finish. Both days were breezy. But a week of temperatures above freezing has allowed even more frost to leave the ground. Last week the ground was frozen with just a thin layer of thawed soil on top; today it was much softer. There is still ice in many of the creeks and on some of the puddles, especially on the Spruce Trail (upper right hand side of the map). 

Normally I don't run into anyone once I am a mile or two from park headquarters. Not true any longer! We even found a large group out at High Trail overlook (a gentle 2 mile hike from Hwy 23). Stopped and chatted with a gentleman out enjoying the views on the Upper Lake Trail. While standing there a Golden-crowned Kinglet landed nearby and gave us all the opportunity to admire him/her. 

These last two long runs I have not been in much of a hurry, rather preferring to enjoy a beautiful spring day in the woods. Fortunately my running companions have been of a similar frame of mind! Last week we ran clockwise and finished in about 4 hours. This week we ran counter clockwise and it took about 12 minutes longer. Some of that could be accounted for by less use of the stop button on my gps but we also spent time clearing downed limbs and small trees from the trail today (reminders of the high winds on Thursday). 

Scenes from today's run:
Apparently the critters found this sign at the juncture of the East and West Bear Chase Trails tasty
Sapsicles found alongside the Spruce Trail
Pileated woodpecker's handiwork on the High Trail. We saw one and heard another while running.
St. Louis River - looking upstream from Lower Lake Trail
This section of the Lower Lake Trail was lost during the 2012 flood. The soil looks pretty unstable so I am guessing that if they rebuild it will need to be set back a few dozen feet to ensure long term stability.
St. Louis River and Oldenburg Point from Lower Lake Trail
Snazzy new bridge on the Silver Creek Trail
 The previous bridge was also lost during the 2012 flood. In order to cross this creek for the past 2.5 years you had two choices: wade through (at times water was up to my knees) or cross on a fallen tree.
From a winter run a couple of years ago
There were some pretty funny moments using the tree to cross.

The new bridge was brought to you courtesy of:

This loop has a total elevation gain of about 1,800 feet. It comes as steep, short hills - and lots of them. Perfect training for the local ultras.

Oh... it's official. I am registered for the Superior 100 (aka Sawtooth). 

Wednesday, March 25, 2015

Three of the Loveliest Words...

... to hear when arriving home after an 8 mile run on a blustery day:

"The sauna is hot"

A few rounds in the heat interspersed with sitting in the backyard and watching the moon peek out between the rapidly moving clouds. Then it was indoors for a late dinner.

Perfect Duluth Evening

Saturday, March 21, 2015

Bald Eagle

Noticed this Bald Eagle hanging out in the cottonwood in our neighbor's yard (the same tree that the Goshawk was in a few months ago).  The local crows, blue jays and "tweety birds" were not happy and made a point of perching nearby and commenting on it's presence.  

Bald Eagle being harassed by the neighborhood birds

Giving a cold shoulder to the crows

Just before it gave up and headed for a less crowded perch

Step back week, so today's run was 14 miles. Headed back to Fox Farm Rd, this time with Sam and Cedar. The gravel road was soft, but not too soft.  The sun was out this time and there was a bit of a head wind - in both directions!

Tomorrow I am off to St. Paul for my first race of 2015. Joining my Northwoods teammates at the Irish Run 8K. This should be interesting as I have not been focusing on running fast. I have had a couple of speedy miles in the past few weeks, so hopefully I can at least run close to my previous best times. 

Wednesday, March 18, 2015

Sauna!!

190+F

Ahhhhhh........

And for those readers not familiar with the tradition:
The Truth About Sauna: The Truth About Finns

Sunday, March 15, 2015

A Taste of Spring

A week ago we had 10 inches of snow in the woods, today.... well, the woods are nearly bare! Temperatures have been in the 50's many days this week, with 63F recorded at my house today. Needless to say the snow is mostly melted and the streams are breaking free of their coating of ice.

Since I have lived in Duluth for 28 years I have learned that you never, ever trust that just because it seems warm that will hold true for long. A wind switch, especially at this time of the year when Lake Superior is still sheathed in ice, can mean a 20 degree drop in temperature in a matter of minutes. I headed out the door yesterday for an 18 mile run wearing half tights (really 3/4 tights on me); long sleeve top, jacket, gloves and a light wool hat. Within a mile I was stopping to shed all but the base layers. Fortunately I was wearing a hydration pack so had plenty of places to stash my extra gear. While stopped I was passed by one of the Skyline regulars. We ended up running a few miles together and having a nice chat.

My course took me along Skyline Boulevard from Piedmont Ave (Hwy 53) to Stewart Creek and back. There are plenty of hills on this route, and lots of curves, which makes for a fun run. Plus the views are fantastic! It is a pretty lightly traveled road on this end of town which makes for a relaxing run.

Why am I running roads you ask? Well, with the big melt the trails are in a very fragile state. What isn't still sheathed in ice, is covered in slush, or is bare dirt/mud. Only the top few inches are thawed and this makes the trails very susceptible to damage. Until things dry out and thaw out my runs will be confined to roads.

But, back to yesterday. Despite the lovely weather I had a hard time getting going. When I finally did head out the door it was with the intent to complete 18 miles, but in the back of my head I was ready with excuses for turning back earlier. I persevered though and did finish up the planned distance. I allowed myself a few walking breaks on the steepest hills (and once when I just felt like walking). I am glad that I brought a hydration pack as I went through nearly all of the 30 oz. of water I had along. I am pretty sure that the stop at the rest area with a long drink from the water fountain is the only reason I didn't run dry.

Stats:
18 miles
3:03:10

Today I planned on running 10 miles, but really wanted to avoid pavement as much as possible. The solution: Skyline Boulevard! The far western and far eastern sections are closed off in the winter (beyond areas with housing). For the most part these sections of Skyline are gravel, though years ago the city decided throwing down chewed up blacktop from other road projects was a good idea and some sections are now just really crappily paved road. I headed west again, but this time started at the Magney-Snively trailhead parking lot and ran on the closed section of road towards Becks' Rd. For those of you have have run either the Eugene Curnow Trail Marathon or the Minnesota Voyageur Trail Ultra, parts of this road will be familiar.

I met Sarah 3 miles out, and we headed back to Magney-Snively, ended up passing by the lot and running across the Stewart Creek bridge to the 3.5 mile mark for her. Turned around at that point and headed back to where she had left her car (stopping by mine to drop off our extra layers as it was much warmer in this part of town then at either of our houses).
Snively Memorial - adjacent to the Stewart Creek Bridge

The road was 95% snow free, with some standing water in areas and a few "streams" eroding the road bed in others. It was nice to run on a softer surface, but with decent traction. There were a few other folks out enjoying the lovely day, but for the most part we had the road to ourselves.

Stats:
10 miles
1:52:18

12.5 miles of Skyline Blvd covered over two days (nearly half it's total distance).

Today was Sarah's birthday and she had requested a lemon cake, with lemon frosting. I dived into our supply of cookbooks and found a couple of recipes that seemed reasonable (aka not too fussy). Lots of lemon zest and fresh lemon juice were required, never mind butter and sugar (it is cake after all). The batter mixed up well and I poured it out into a well greased bundt pan (no tube pans on hand). Apparently you really can't grease a bundt pan well enough! Getting the cake out intact was a bit of a process and damage was done. I didn't think things through well and more damage was done while I was trying to level the cake (aka slice off the domed top). Sigh... To top it off, it is apparently harder then I thought to cream butter into powdered sugar. I probably gave up too soon and after adding the lemon zest and lemon juice ended up with a lumpy lemon glaze to pour over the top. It is not pretty:

But it is very lemony and tastes quite good.

Still working on the February Baby Sweater (Baby Sweater on Two Needles; Practically Seamless) from Elizabeth Zimmerman's Knitters Almanac. I am just reaching the point where I need to divide for the sleeves. Her pattern was written knitting the sleeves flat and seaming them up. Other's have adapted the pattern to be done completely in the round, with no seaming necessary. I am leaning towards following the pattern as originally written at this point.