Sidelined

5 Feb By

 

This is some serious dirt. I’m sidelined.  As of today at about 2:30 p.m., it was confirmed that I’ve got a stress fracture in my third metatarsal, and possibly one in my fourth and must give up running, potentially for as long as eight weeks.  As far as life tragedies go, this one is not major.

But when I first realized the problem (about a week ago), it sure did feel major.

About eight days ago, I went out to do some speed work and was trucking along at a great pace.  I felt good so I kept going.  I ended up knocking out 3 miles at a 6:50 or so pace.  In fact, inspecting my GPS data, I did mile two at a 6:30.  That’s very fast for me.  And it was very stupid to run at the speed on wet pavement for such a long distance.  Now I’m paying the price.

I’ve been a running seriously for about two years, but running at all for the past thirteen years.  My time on the pavement or the treadmill is refueling time, therapy time, time with God, time with me.  It’s something I truly enjoy and something I do first for fun and second for the health benefits.  I look forward to races and get a little flutter in my heart when I step out on to the road with my favorite sneakers on.

When I go three or four days without a run because of a cold or a tendon injury, it affects my mood.  I get grumpy and intolerant.  I feel antsy and sick and disorganized.

I actually cried over this injury.  The Gentleman has graciously helped me formulate a plan.  We re-introduced ourselves to the Marine Corps gym just three miles away.  I can spend lots of quality time on the recumbent bike (ugh) while healing this injury.   We incorporated partner assisted training and researched weight training options that don’t rely heavily on the feet.  I’ve ordered aquajogging gear.

I’m still pretty sad.  Running is my friend.

This past Sunday, a few days before the doctor confirmed my self-diagnosis, my pastor talked about how God confronts our idols.  It’s funny because as soon as I realized I might be sidelined, I asked the obligatory “Why?” and immediately answered myself:  “Because it’s your therapy.  Because it’s your escape.  Because you need it.  Because you don’t function well without it.  Because it’s your friend.  Because you worship it.” 

No I don’t have an altar covered in candles honoring running in my living room.  No, I’m not the recording secretary for the Hawaii Chapter of a running cult. Running is an idol for me.  I’ve come to rely on my daily run for things that only God can provide.  He’s the only one who can really give me comfort or joy or relief and here I’ve been expecting a pair of New Balances and a good route to keep smiles on my face. If you want to identify your idols, look at where you spend a lot of time, energy and money.  I’ve been pouring resources in to running like I ought to be doing with God.

It’s really not the action itself.  It’s how I use it. If I’m bored, I run.  If I’m ticked off, I run.  If I’m sad, I run.  If I’m insecure, I run. In horribly unfunny play on words, I could say that running is my crutch.

And God is a good dad, so he’s swiped that crutch out from under me so I can learn a different way.  I need to learn (again) that he’s the only source of security, comfort, joy and calm that really works.  I’ll be missing at least three of my 2013 planned races, but I’ll have time for some serious refocusing in my life.

In the meantime, look for the following posts here on Notice the Dirt: “Aquajogging 101”, “How to Tone Up with a Bum Foot” and “Coordinating Pedicure and Therapeutic Boot Colors”.

 

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Sayonara 2012

31 Dec By

Happened in 2012

Moved away from my beloved Raleigh, an hour and half away from friends, church, favorite haunts, but regularly drove back in my new car.

Learned we might be moving to Nowhereville, SC.  Was bummed.  I like my cities!

Started running more competitively, signing up for many more races.

Learned that instead of SC, we’d be moving to Hawaii.  Was dubious.

Re-homed my dearest friend, Julius the cat.

Loved living in the country.  Even saw a foal born in the back yard.

Set a goal and reached it during a 10K.

Decided to run a half-marathon.

Took my work hours down to part time to prep for the big move.

Said farewell to the most awesome state: North Carolina

Moved to Hawaii.  Like whoa.

Found our new home.

Realized all the fear-mongering from a lot of military spouse bloggers about Hawaii was BS.

Ran my half-marathon on Maui and smoked my original goal time.

Started cooking my way through the 150th Issue of Saveur Magazine.

Immediately decided to run a marathon.

Went on numerous jaunts and adventures with The Gentleman

Learned my sis-in-law was battling cancer.

Linked up those last two items to raise funds to support my sis-in-law.

Roasted a goose for Thanksgiving.

Celebrated our first wedding anniversary in true military style: separated by thousands of miles and a TDY.

Ran in the 2012 Honolulu Marathon.

Knocked 6 items off my bucket list..

What a year. Can’t wait to see what 2013 has in store for us!

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On Addiction

13 Dec By

It’s apparently pretty hip to set a goal to run a marathon.  Well, it WAS hip, until I did it and made it uncool, so on to the next fad, folks.  Anyway, the fitness market has definitely capitalized on this trend, producing ridiculous amounts of running gear and publishing literally hundreds of training regimens and advice articles.  Marathon running is pitched as being great for your physical health (it is…to a point), an excellent social activity when done in groups, and a gratifying experience overall.

What no one says is this:  Training for a marathon will completely take over your life and like a drug, start to control you.

It’s not that the running sessions themselves are so time consuming, although there are weeks where you’ll run 40 miles, but rather that the effort takes a great deal of mental capital and that kind of focus ultimately dominates your life. The entire last month before I ran the Honolulu Marathon was marked by one thought:  “When is the next time I can run?”.  That sounds remarkably similar to “When can I get my next fix?”, huh?

For me, this effect was heightened since I transitioned from 1/2 marathon training straight into marathon training with no break (that’s dumb, by the way.  take a break).  Today is the first day since, oh, June that my mind hasn’t been occupied by getting in a good run.  I guess I’m on the twelve steps to recovery.

To further encourage my new running sobriety, I’ve been focusing on some exciting non-running plans looming on the horizon.  Here’s what I have to look forward to:

1.  Hubby is coming home!  The Gentleman has been in Asia for the past few weeks, dodging earthquakes, tsunamis and the occasional North Korean missile, but I’m picking him up from the airport today and he says he’s brought home some sake.  Sake it to me, baby.

2.  Hubby has vacation!  Y’all this man hasn’t been able to take leave in like 75 years, so this is a really big deal.  I’m so excited we’ll get to have a real Christmas

3.  Oh! And we’re headed to Kauai for Christmas!  Actually, I’ve got to get on planning that little trip ASAP, but there will be lots of hikes and boats involved.

4. I’ve got a New Year’s party to plan!  So, uh, who wants to do this for me?  I hate planning parties.

5. It’s almost time to start training to meet pace goals for the Great Aloha Run!  DAMN!  Fell off the wagon.

 

Hi.  My name is Sarah, and I’m addicted to running.  I’ve been sober for 3 days.

 

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2012 Honolulu Marathon

10 Dec By

On December 9, 2012 I ran in the 40th Annual Honolulu Marathon.  It was my first marathon, one run to raise funds for my sister-in-law as she battles cancer, and ultimately a success. While I’ve typed out a full play-by-play of the race, for brevity’s sake I’m just going to share a few bullet points to mark the 26. 2 miles.

Highlights:

  • The Run to Nuke Cancer.  Y’all donated $1500 to help my sister-in-law and her family as she battles cancer.  That’s $500 over my original goal of $1000.  AMAZING.  I’m a beyond grateful!
  • Running over Diamond Head during the sunrise.
  • Amazing views of the Pacific Ocean from Kahala.
  • Sharing a race with some incredible elite runners including Olympic Marathon Medalist Wilson Kipsang (who won the Honolulu Marathon – see his time below).  Seeing those folks whiz by during out-and-back portions of the course is incredible.
  • Finishing my first marathon!

Things that Went Well:

  • My previously bothersome little toe held up like a champ. No blister, no irritation.  I just slathered it with Vaseline before running and it worked!
  • I hydrated perfectly – I was never thirsty and didn’t have to take a bathroom break.
  • Talking to God.  He kept me distracted and I swear he answered prayers for wind.  The tradewinds finally showed up during the race and cooled us off!
  • I stuck to my strategy for dealing with heat and poor air quality: slow, steady pace; listening to my body; tons of fluids; and use of every aid station.
  • Finishing!  My final time is below.  As of writing, I finished in the top 18% of my age group, the top 17.5% of all women and the top 26% of all racers.  I was pretty down on my time after the race was over, but then I’ve remembered that we Honolulu Marathoners ran in much harsher conditions (heat, humidity, vog) than most U.S. marathons. (Also include the race winner’s time, just for fun)

Things that didn’t go well:

  • Around mile 22 or so, I was sure that my lack of a longer run than 16 miles was an issue.  I was straight-out suffering and wished I’d been able to tell myself “but you know you can do this.” from experience.  Guess I can now!
  • Sun protection.  I applied sunscreen before the race but the combination of sweat and regular cold water showers (there were mist tents and cold sponges at some of the aid stations) washed the protection away.  I’m not burnt, but I may or may not look like I fell asleep in a tanning bed.
  • GPS Watch discrepancy.  If you’ve ever run a race with a GPS watch, you know that the distance registered on that watch and official mile markers rarely line up because it’s nearly impossible to run the originally measured course.  Sometimes you’re ahead of the mile markers, and sometimes you’re behind. Unfortunately, my watch had me .2 miles ahead of the mile markers.  This means that when my watch ticked over to 26 miles and I said “YAY! Only .2 miles left!”  I actually had .4 miles left.  And I knew it.  Big morale bust.
  • Hotel.  Because of parking issues and distance from my house, I would have needed to awaken by 2:30 to make it to the start line on time, so instead I booked a hotel near the start line so I could walk over.  I did this with the understanding that Honolulu buses would take me back to the hotel (the start and finish lines were 2 miles apart).  Except I forgot to bring bus fare. FAIL.  So, I ran 26. 4 miles (see GPS watch above) and then walked 2 more….oops!  Do they make 28.4 bumper stickers?

Funny Moments:

  • Over half the runners in the Honolulu Marathon are from Japan and in an effort to share their inspiration with Americans, many of them printed mottos on their shirts in English.  Or Engrish.  Cases in point:  An elderly Japanese gentleman had a shirt that read “I am not a virgin!” and another Japanese national’s shirt said “Do Not Retire!” and featured a photo of a man crawling.  Translations :  “I have run a marathon before!” and “Don’t give up!  Keep running!”  SO FUNNY.
  • Because we were running down city streets we ran under a number of stoplights.  I slowed my pace several times when lights turned yellow and almost stopped at one red light.  Guess those are good habits.
  • A friend from my running club ran the whole marathon in a taco costume.  She was raising funds for Girls on the Run of Hawaii.  I enjoyed all the costumes, but seeing that taco go by was priceless.

As I write this on Sunday night, I’m throwing back Advils and icing muscles like it’s going out of style. I’m most proud of all of you who supported the Run to Nuke Cancer – humanity IS good!  I’m satisfied with my showing in the marathon and so glad for the experience.

I’m also confident that I’ll never run a hot-weather marathon again.  To be honest, by about mile 20 I wasn’t having fun anymore, and I’m just not competitive enough to do something that makes me miserable for bragging rights.  I won’t close the door on trying a cooler weather race some day – now that I’ve finished 26.2 in summer weather, I feel like I could own a race in 60 degree weather!

My next goals will relate to speed.  I’m running much faster these days than I was a year ago and I’d like to knock out some super-speedy shorter distances, so I’ll be joining my running club for track training nights starting next week next month.

Linking up with Jen at That’s What She Read, Jess at Tooth N Nails, and Mallory at From California To Kansas  for #BragAboutIt Monday.

From California To Kansas

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Marathon!

8 Dec By

The Honolulu Marathon starts in just 18 hours – WHOA!  I’m about to head down to The Modern Hotel in Honolulu, where I’ll be sleeping tonight so I don’t have to get up at 2:45 to find parking before the race. Local news reported today that everyone’s least favorite running buddies, Vog and Humidity, will be racing with us, so I’ve adjusted strategies accordingly.  Tomorrow’s weather forecast is below.  I’m glad to see scattered showers on the menu – the rain usually only lasts for a few seconds, but cloud cover would be really helpful, but the humidity (84%??!!) is going to suck.

{from Hawaii News Now}

And here’s my plan:

Before the Race:

  • The vog irritates my asthma, so to combat it, I’ll take cold medicine and Advil today and tonight.  The Advil will help reduce inflammation (we’re talking airways here, folks) and the cold medicine contains an expectorant to help clear out congestion. I’ll also obviously be taking my normal asthma meds.  Bonus: cold medicine will help me fall asleep early tonight!
  • Drink ridiculous volumes of water.  I actually started this on Thursday and will continue right up until the race.  The cold medicine can be dehydrating, so I’ve got to do some extra hydration.
  • Leave my hair wet in the morning – “They” say this doesn’t really help keep you cooled off during a run, but I think it does, so I’m doing it.

During the Race:

  • Stop at every aid station, no exceptions.  I’ll drink both water and Gatorade with extra focus on doing this early (even before I feel thirsty).  I’m also carrying one bottle of water and several Gu gels.
  • Visit mist tents and carry sponges.  Once the sun comes up here in Hawaii, it does get toasty, so I’m going to take advantage of all cool-off opportunities.
  • Sight-see.  I’ve not scoped out the race route on purpose so much of the view will be new to me.  I’m particularly excited to check out the Christmas decorations around Waikiki.  A distracted running Sarah is a happy running Sarah!
  • Reapply Vaseline to my sad little toe at least once.  I’m carrying a small amount of petroleum jelly in a ziplock.
  • Run. SLLLLOOOOOWWWWWWLLLLLYYYYY.  I’m talking 10:30 pace.  If I can stay at that pace, I’ll never really huff-and-puff which will prevent more vog from getting in to my lungs.  This will be extremely challenging, as I’m used to running a much faster pace, but I’ve got to rein it in!
  • Walk if I must.  I really really don’t want to walk, but finishing a marathon is not worth a major asthma attack or heat stroke.  I’ve got to listen to my body.
  • Pray.  Y’all know God is my favorite running buddy… I know he’ll keep spurring me on.

Here we go!

PS – if you’d like to track my progress, visit this website and enter my bib number (13666)

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My Running Buddy

15 Nov By

Today, I’m excited to be guest posting for my friend Megan at All Things New, where I’m giving a big shout-out to my running buddy. 
Also, don’t forget to enter to win a Box full of Aloha! 
Tomorrow’s the last day to enter to win these goodies!

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Resigned but not Resigning: Marathon Update

8 Nov By

Last week, in advance of seeing an actual doctor, I issued an internet plea for ideas about preventing a recurring blister.  The pinky toe on my left foot has begun to protest long distances (anything over about 14 miles) by developing a shockingly huge and quite painful blister. Dozens of armchair “trainers” responded with a variety of potential solutions and while I waited for the opinion of a pro running coach and an orthopedist, I ran to the drug store to buy 2 types of medical tape, rolls of gauze, several boxes of bandaids, gel toe spacers and toe sleeves.  I should just buy stock in Dr. Scholl’s!


{source}
Here’s the update:   I actually have two separate blisters on that poor little pinky toe:  one caused by a malformation in my foot and the other caused by the athletic tape meant to prevent the first blister.  The blisters are so severe, that almost 3/4 of my toe is basically skinned right now.


Y’all, this is extremely painful.


For reference, I incurred this most recent set of blisters on 11/2 and as of today, 11/8, I’m still limping.  Without shoes on, it’s clear that I basically step on my pinky toe with my fourth toe – in other words, my pinky toe is curved under and I’m crushing it with each stride, causing a compression blister.  Taping isn’t helping so far because the tape begins to move as I rack up miles causing more problems than it solves.   I’ve got a few more temporary solutions to try (vaseline, a gel toe sleeve, etc.) but for now, I’m waiting for the damage to heal and rapidly losing training ground as the marathon looms, just four weeks away. 


All that said, I am still going to run the Honolulu Marathon on 12/9…. I’ve just got to ignore my goal pace and even consider using the  Galloway method near the end.


I am resigned to a slooooowwwwww time, but not resigning from the race. 


It’s too important to me, personally, to accomplish this goal, particularly with the added goal of supporting my awesome sister-in-law (DONATE! DONATE!), that it would literally break my heart to drop out. 


I’m not continuing toward this goal blindly.  A retired college track coach and an orthopedist both told me that as long as I let the toe heal for the next week or so and, using something like vaseline or gel, slow the development of a new blister, I should be able to run the race without altering my stride.  This, of course, is the big deal.  Blisters heal, but favoring one foot over the course of 26 miles can lead to all kinds of compensation injuries to the foot and knee, so I must be able to complete the distance without altering my running style.


Last night I ran 3.5 miles with my running club to test the toe with a new wrapping method.  Though I had no pain during the run, I did mildly aggravate the injury and am back to epsom salt soaks and resting.  Hopefully I’ll be back in the saddle in the next week or so.  Long term, I have a few options:  corrective toe separators, surgery, or  even just leaving behind the marathon distance in favor of super-speedy half-marathons. 


Thanks to you all for your continued support – for now I’m soldiering on!

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Heat Waves, Tsunamis and Blisters

31 Oct By

Following my half-marathon, I’ve been training for the Honolulu Marathon which takes place on December 9.  I’ll be racing, in part, to raise funds to support my sister-in-law and her family while she bravely battles brain cancer.  Click here to donate!

For the most part, my training has gone swimmingly.  I’ve logged the miles and still believe I can probably manage a good pace.  Mother Nature, however, seems opposed to my participation in a marathon as she keeps throwing inhospitable weather phenomena my way.

Recapping the last few weeks of training, I’ve:

1)Raced in the iRun 25K here in Kailua.  This. Was. Tough.  I’d call this experience the perfect storm for a bad run:  it was hot and muggy, Oahu was suffering from a “Vog” haze, and the course featured a killer hill and not enough hydration.

Here in Hawaii we rely on trade winds to keep the air cool and on the day of the race, these precious breezes were conspicuously absent.  We runners were sweating already at the 5:00 a.m. start and it just got hotter as the sun came up.  By about mile 8 or 9 the temperature was over 80 degrees with significant humidity.  Aid stations were about two miles apart and I didn’t carry my own water, so I think I got pretty dehydrated.

Hawaii also experiences the unpleasant phenomenon of “vog”.  This is a haze/fog comprised of the gases and ash emitted by active volcanoes on the Big Island.  Wind shifts bring clouds of this lung-clogging vog over Oahu from time to time and since trade winds subsided on race day after a vog had blown in, we were stuck with it.  My asthma was not amused.

Stifling heat and poor air quality are usually enough to ruin a run for me, but this 25k had one final treat for me:  the hill from hell.  Right around mile 10, we started an ascent over a ridge that lasted nearly a half mile.  We then ran down the steep backside of the ridge, turned around at the bottom and ran back over the hump before ascending back to sea level.  Regular runners know that steep downhills are no easier on your body than a major uphill, and we were all suffering accordingly as we slogged another 1.5 miles to the next aid station. 

I finished the 15.6 miles with an overall time of 2:39 or a 10:20 pace.  I’m not thrilled with that pace, but given how I felt like I had the flu for the rest of the day because of dehydration and electrolyte depletion, I’ll take finishing alive as success.  I’ll now be carrying my own water and I already carry gels.  I always employ the “drink one, pour one (over my head)” strategy at aid stations.  Any other thoughts on keeping cool during long runs?

2) Logged an additional 52 miles in the last 2.5 weeks.  Thankfully, the 25K didn’t actually kill me.  I was able to complete another 14 miles five days later (though the winds failed me again) and had some great tempo runs in between.  My speed has really improved since we moved here!  I have been struggling with a blister issue on my left pinky toe.  Evidently, I pretty much step on my own pinky toe when I run and after about 12 miles that means a pretty nasty blister for me.  I’ve tried mole skin, tape and other remedies to no avail.  Any ideas?

3) Been thwarted in my attempt for 19 miles.  I think I’ll enjoy telling this story for a long time.  This past Sunday, I was registered to run a 30K race in downtown Honolulu over the last part of the marathon course.  This includes the major hills that cross over Diamond Head just south of Waikiki Beach, so I was looking forward to testing my legs.  The Gentleman and I were sitting on the lanai at a local restaurant adding a few last-minute carbs to my menu when tsunami warning sirens went off.  Over the next few hours, the coastal parts of our island were evacuated and we hunkered down in our fourth-floor condo with tubs full of water and evacuation bag packed waiting for the waves. 

Now, I’ve been through countless hurricanes and tornadoes in my day, but there’s something really eerie about gathering around a tv, watching live video of the coast and hoping you don’t see a major recession of water from the beaches.  When all was said and done, the tsunami maxed out at just under 2 feet and no damage was done.  Unfortunately, the race organizers were unable to set up for the event (it started in a park located in the evacuation zone) and the race was cancelled.  I’ll be [trying to] run 19 miles this coming weekend on my own. 

Here’s hoping Mother Nature takes a break from tormenting the U.S. this weekend!

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Still Running

15 Oct By

UPDATE:  When I originally wrote this post I grappled with when I’d let it go live on the blog.  I usually link up with Jenn for Mercy Mondays but I decided a post to Nuke Cancer took precedence.  Reading back through this, I realize the story below is an opportunity for mercy – one in which feelings of gratitude to God translate into easing the suffering of another.  Check out more mercy with Mercy Mondays.
Is it a coincidence that I finished my half marathon and immediately shifted blogging gears to a focus on food?  Burning calories makes me thinking of ingesting them, I suppose.  After updating you readers on my PR run in the Maui Half Marathon, I left with you with my very ambiguous next step:

“I’m going to start very slowly training up to that distance [marathon].  I’m retaining the right to decide I’m not having fun any more…”

 

It’s cute when I try to be non-committal isn’t it?

 

Reality Check:  I’ve registered for and will run the Honolulu Marathon on 12/9/12, and I’ve got a great reason for doing it.

 

I shared a while back that my sister-in-law, Rachel, was having surgery to remove a tumor in the front part of her brain.  The surgery was successful in removing most of the mass and pathology showed that the tumor was indeed malignant.  Rachel, who is a firecracker, traveled a rough road healing from the surgery and is now battling cancer with a chemo and radiation combo.

When I rounded the last corner in my half-marathon I engaged in my usual end-of-race routine:  I started to pray and thank God for giving me a healthy body that can run the miles and for always running beside me.  I was really overwhelmed with gratitude and realized I wanted to pay that gift forward.  Rachel has always been an active person and right now her energy is focused on healing a body that has and can cover many miles.

She and her family are also facing the requisite staggering medical bills and the loss of her income as she fights this cancer, so I decided I would run the Honolulu Marathon as a fundraiser for her treatment.  I hope you’ll consider sponsoring my miles – every penny will go to Rachel and her family and all the glory to God.  After all, He’s given us incredible bodies, capable of finishing all sorts of tough races.

 

For more information and to donate Click Here

 

“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.” (1 Corinthians 9:24)

Mercy Mondays with Jenn LeBow

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yay Yay YAY!

29 Aug By

I have absolutely nothing of substance to share today except the good news that The Gentleman, who was almost certainly going to miss my upcoming 1/2 marathon (and the weekend in Maui that accompanies it) because of a work assignment has managed to wrangle his travel so he can be there when I run.

If you run, you understand the importance of psychology in performing well in a race and let me just be honest:  The Gentleman is my magic feather.  Knowing he’s cheering me on and waiting at the finish line is super important to my state of mind.

So, YAY YAY YAY!  So glad he’ll be in Maui with me.  I love you, Gentleman!

I feel like I’ve gipped you on content with this blog post.  Here’s a funny picture of a kitten to make up for it:

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1/2 Marathon Update

16 Jul By

Folks it’s been too long since I’ve blogged about running but don’t worry;  my little feeties have still been pounding the pavement.  As I mentioned a LONG time ago, upon learning that we’d be moving to Hawaii, I promptly registered for a 1/2 marathon.  This one:

I’m so excited about this race!  Good excuse to hop islands and visit Maui, the course is described as “entirely flat” and with a 5:30 start it should only be mid-70s by the time I’m finished.  Y’all, it would still be 85 degrees at 5:30 in NC!

By way of training update:

  • Long runs:  I’m due to hit the 11 mile mark this week, although I may put this off til next week for scheduling reasons.  I’ve been consistent on adding distance and realized I’ll need to add in some carbs pre-race and probably a gel right around 8.5 miles.
  • Speed work….is not speedy.  Honestly, I’m doing these long runs slow as a turtle and since I’m in an unfamiliar climate (with unfamiliar asthma triggers), I’m going to keep it slow for the race.  I’ll be happy with anywhere from a 9:30-10:00 pace.
  • Hill work:  Still doing it even though there are no hills on this course.  If nothing else this will help me with a sprint to the finish line should I choose to do one.
  • Cross-training:  The Gentleman and I have been swimming, biking, and hiking.  I think after this half, my next goal will be a sprint triathlon – I’ve really been enjoying swimming!
  • Psychology:  Here’s where I’m struggling.  80% of the time I’m gung-ho about this race but that other 20%?  Yeah it’s a mean little voice whispering that I won’t be able to finish.  I’m hoping this is coming from all the anxiety of a move and once we get settled in to our home the voice will stow it… but still, I’ve got some “I can do it” work ahead of me!
  • Other:  I sweat a lot.  Like an abnormal amount.  I see other folks running the same distance/speed as me and even though I’m not out of breath I’m sweating like crazy!  I’m adhering to the notion that people who sweat a lot are just efficiently processing heat.  Right? RIGHT??

Any way you slice it, I’m coming for you September 16th so you better bring it!

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Guest Post: Home is where…

21 Jun By

It’s week three of my guest post series “Home is where…” and I’m feeling like I’ve got some kindred spirits out there in blog land.  Big thanks again to Nanci and Laurel for their posts!  Today, my guest is Anne Marie, a kind a wise soul I’m blessed to know through church friends we have in common.  She and I have a lot in common – we love Jesus, like to eat real food and we’ve both experienced the same running SNAFU.  I think you’ll really love her post!

Home is Where You Heal

I went out on a run last week that should have been normal. It was anything but normal. There had been a light drizzle that afternoon, and the sun was just setting when I got home from work. Really, it was beautiful, cool weather for May. A network of trails backs up to my street, so I was just getting started when I crossed a smooth bridge and fell – somehow simultaneously – on my left knee and right hip. I yelped and got up, grateful no one saw. I started to limp back to my house, and it dawned on me that since I was only a little banged up, I could probably keep going on my run. So I did. Found a hidden trail in fact that was even better than what I’d be traveling on all my runs before this point. I ran alongside a creek, found some beautiful plants, and I loved every second. I got home and iced my knee with frozen vegetables and watched some TV. Perfection. I was already feeling better.

Rewind a couple years to a seriously banged up time in my life…

My sister passed away suddenly and I was absolutely devastated. I had a hard time with everything – getting out of bed before noon was an accomplishment some days. I asked hard questions, that didn’t really have answers. The light in that dark time was a group of friends that absolutely rallied. They called. They hugged. They listened. In that comforting, quiet space, I could heal from something terrible. And I found home in that community.

I found home in some precious words, too. Psalm 51:8 says, “Let the bones that you have broken rejoice.” I never really thought about what it would mean for God to allow our bones to be broken until I lost my sister. And then I would just cling to the idea, the promise, that one day these broken bones would rejoice. I believe those were healing words. I believe they were my home for a season.

Wherever your home is, let it be a place of healing. I love to think of home, not just as four walls, but as a place where I can dwell and find rest and hope.

Now my home is happy. There’s great rejoicing, funny stories, good friends, and warmth. I’m glad that this is home for now. Wherever I go next, I know where I can find healing. I know how I can be at home.

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10K Monday: Food Fuel

9 Apr By

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With my 10K just under two weeks away, it’s time to talk food fuel.  As important as good gear, complimentary weight training and listening to your body are for successful racing, the one thing that makes it or breaks it for me is proper nutrition.  (My professional background probably leaves me a little bit biased).

Most runners are familiar with the concept of carb-loading before a race, but the practice is often misunderstood and probably not necessary for the more casual runner*.  I’ll put it simply:  Eating a massive plate of spaghetti the night before a race is not carb-loading. In fact, with many casual runners on training regimens to lose weight, carb-loading can be a good way to derail weight-loss progress.

The best bet when prepping for race day is to really buckle down about 2 weeks out with the right combination of quality carbs, proteins and fats, leaving your metabolism running at its most efficient rate. Here’s how the two weeks before a race break down:

2 weeks to go:  Diet should consist of about 50% carbs, 30% protein and 20% fats.  Check out tomorrow’s post for best bets in each category

1 week to go:  Adjust the above ratios so you’re eating about 60% carbs, 20% protein, 20% fats

3 days to go:  Adjust again – this time you’ll want 65% carbs, 20% protein and 15% fats

Day of the race:  Eat your last meal about 2 hours before the race.  Go for high quality carbs like oatmeal or brown rice and I usually add in a banana for some extra potassium.

Water:  Most of the readily available nutrition advice for runners advises hydrating well before a race (which you certainly should), but a practice that’s really helped me over the past few years is something I call “water-loading”.  If you’ve ever tried to down the mythically necessary eight 8 oz glasses a day, you know that suddenly imbibing more water than you’re used to equals many trips to the bathroom.  Because a hard run means sweat and electrolyte loss it is a good idea to drink more water beforehand, but I find it helps to start downing extra water a few weeks in a day.  Start downing 2 liters of water a day 2 weeks out from the race.  You’ll be better hydrated and more comfortable running on the actual race day.

After the race:  Don’t forget to keep your nutrition in check after the race!  Your body will need to replenish fluids and electrolytes so fruit, veggies and water are your best bet.  After about an hour (and a shower)enjoy a healthy burrito and a margarita.  Yep.  That margarita’s in my official training regimen!

 

*There is likely a benefit to carb-loading for distances of 1/2 marathon and longer.

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10K Monday (on Wednesday): Hamstrings and Glutes

7 Mar By

Don’t you hate it when the job that actually pays you gets in the way of the job that doesn’t really?  Me too.  After a busy weekend and start to the week, I found some time on a plane to get this post written!

Training is going well for me – I’m actually ahead of my training schedule mileage-wise, but working really hard and kicking up the pace.  I have a really hard time overcoming speed plateaus and shared this with my rockin’ trainer.  He shared with me that many runners have great quads but lack the corresponding hamstring and glute strength necessary for efficient running.

And, efficient running = better ability to achieve speed. Bonus: when your front leg and back leg muscles are more equally strong they create a more stable stride and that can help prevent knee injuries!

Truth:  I can handle more than twice the weight on a Leg Extension as I can on a Leg Curl.  My hamstrings are wusses!

For the past few months, the trainer and I have really worked on strengthening my “back leg” with some of the exercises I list below.  The result?  I am already running my mile 20 seconds faster (and feeling better doing it).

Three Great “Back Leg” Exercises:

1.  Straight-Leg Deadlift:  Here’s how to do it from Live Strong.  And here’s a good video on how to do these.  (No, I don’t lift even close to that much weight)

2. Leg Curls.  I do these on a leg curl machine, but you can do them at home with a few ideas from Live Strong here.  Tip:  Sometimes my calves cramp up when I’m doing this.  My trainer recommended I try two different things – either focus on keeping my feet neutral (neither pointed nor flexed) or focus on actually flexing my feet.  The latter worked for me!

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3.  Weighted Hip Raises.  Men’s Health demonstrates them here.  You can also do these without a weight.

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What weight training regimens have you used  to improve your speed?

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10K Monday: Must-Have Running Gear

27 Feb By

Today’s the day!  I’m officially starting my training for a 10K I’ll run on April 21.  As I already mentioned, I’m running this race for speed.  I’m notoriously slow, so my training schedule has a lot of focus on speed intervals and on conquering hillicide (you know, when running up hills kills you).  I work with a personal trainer once a week and he’s added in some extra focus on my hamstrings to help me get moving faster.  I’ll share my hamstring routine next week!

Let’s start out on the right (or left) foot and talk about good gear for successful running.  Below are my Top 4 Must-Haves for a good run.  What gear do you use when running?

1) Good shoes.  I can’t stress enough the importance of well-fitted, supportive shoes that have been chosen based on your unique anatomy or running style.  When I started running I got horrible shin splints until someone recommended I visit Fleet Feet (locations here).  The employee watched me jog around the parking lot, asked a few questions and put me in a pair of New Balances with some arch support inserts.  iVoila!  No more shin splints, no more lower back ache after a long run and no more bruises on the tops of my feet.  To make sure you’ve got the right kicks, I recommend visiting a store like Fleet Feet that specializes in running or customized shoe fitting.

Six years later I’m still sporting New Balances.  I bought these a week ago.

2) GPS Running Watch.  I know, I know.  Not really NECESSARY.  In fact, several weeks ago I would have told you these were a waste of money.  Then, one night I snagged my husband’s Garmin Forerunner 210 and I am IN LOVE (with the husband and the Garmin).  This little watch tells me exactly how fast I’m going and how far I’ve gone and it’s helped me understand why I experience so much hillicide:  I actually speed up a the bottom of hills (presumably to get it over with) which wears me out!  Using the Garmin, I can better maintain a constant speed and slow down when I need to.    Many models can also track your heart rate, body fat and dozens of other measurements.  Strong recommend for anyone who suffers with “Horse Running for the Barn” syndrome!

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3)  Tunes.  Second to good shoes, good music is the most indispensable running tool I have.  The right mix of music can pump you up when you’re getting tired, help you keep pace when you’re starting to slow down and keep you entertained when you’re stuck on a treadmill. Load songs on your iPod by beats-per-minute at JogTunes or enjoy a few of my favorites.

Good Feeling – Flo Rida

Danger Zone – Kenny Loggins (oh yeah)

What Doesn’t Kill You – Kelly Clarkson

Basket Case – Green Day

4)  Good socks.  When you buy those new shoes I suggested up there, buy some good quality socks too!  In addition to shin splints, my first year of running was marked by some really bad blisters. The good folks at Fleet Feet stuck a pair of Balega Lady Enduro socks “just to try”.  Verdict? Haven’t had a blister since.  These running sock dynamos provide foot support, wick away moisture to keep feet cool and dry, fit like the proverbial glove and provide extra cushioning for the most punished parts of your feet.

5) Support.  Sure it helps to have support from friends and family, but I’m talking about support for The Girls.  Ladies, if you’re even a little bit on the curvy side, you know the bounce of running can be really uncomfortable, but did you know that without the support of a good sports bra, you could irreversibly stretch the ligaments that support your “girls” and cause back and shoulder strain?  I’m a firm (ha!) believer in the sports bras sold by Title Nine.  This shop offers a wide variety categorized by level of support and reviewed by real women.  While many of the bras aren’t cheap (my favorite below will set you back $54), they’re support is superior to and longer lasting that any of mass-marketed models I’ve tried.  The “7 Wonders Sports Bra” is my favorite!

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