Gearing up for training!!

So I got my training plan all marked up in my training journal so I know exactly how much time I have left to get ready for training. Basically I have a month to get back into regular running, and now that I have a deadline looming I suddenly feel very motivated. This is why signing up for races work so well. You run out of excuses because it's sink or swim baby!

The training plan I am using is the same as the one I used for my last two half marathons. For the Publix I didn't train enough before it was time to really start adding the miles, so that was why I was injured. The one before went really well because I trained pretty consistently, and I felt pretty good.

For those that are looking for good training plans, I like the ones that are available for free on Hal Higdon's website. Free is awesome :) Plus the site has good advice and training plans for all levels. If those don't float your boat there are lots to choose from online.

Staying busy

Well despite the best of intentions, my running suffered quite a bit over the last 6 weeks. Work was crazy and my foot gave me lots of issues, not to mention the crazy weather we've been having in the Atlanta area. I swear there has only been one dry weekend since I last posted.

So now I think my schedule will begin cooperating with me. My foot is better after a few trips to the podiatrist. Unfortunately it still hasn't stopped raining but oh well. I am still running a half marathon in October, so I have to get back into training mode soon. I am looking forward to that since I can tell I'm about to start gaining weight back if I don't start doing something more active than sitting.

Some things I will try this summer:

• Speed work - I attempted it last summer and it seemed to help
• Hills - I can run 3 miles on a flat surface, but for some reason hills get me right now. Must work on that to build stronger muscles
• Strength training - I didn't realize how good it was for training until I stopped

So those are my goals. Let's see how I do!

Catching Up

Alright, it's been a while......that happens a lot, but here I am!

So here's how the final leg of my training went for the Georgia Half Marathon. Basically I jumped into training too quickly without maintaining a good base, so that caused a few issues. The first issue was my knee, which I wrote about earlier. Basically my right IT band was being strained, which caused the outside of my knee to hurt. An IT knee strap helped a lot. I'd rather not have to rely on a knee strap to run, but it's been helpful so I'll keep using it while focusing on strengthening my IT bands on cross training days. The second issue was my left foot. Last year I started to get heel pain, and it was finally diagnosed as plantar fasciitis. I wear a boot when I sleep, and I've been trying to wear more flats at work instead of my usual pumps and incorporating calf exercises during cross training. Unfortunately it's still painful. I need to get back to the podiatrist so I can deal with it more directly.

Considering everything though, I did pretty well at the half! I tried out KT Tape, which is AMAZING! I mean, it's just a band-aid for the injuries but it did help me finish the race in a decent time. My time ended up being 2:40, which is only 8 minutes longer than my PR. If I can keep up training this summer I can run other races in a decent time.

All in all - I'm doing okay. I just need to address my foot issue and make sure I stay on top of a bare minimum with my running. I've been doing a lot of cross training too, and I've been improving my strength. It's time to research how to make it more challenging without just adding more and more reps. It has helped my running quite a bit, and it's helped me lose some weight. Woohoo!

And the Verdict is....

Jackpot! 

So I bought the knee strap and tried it that day with an easy two mile run. The run went really well, and my confidence was up. I tried six miles again last weekend, and while it was a very slow six miles I did run the whole thing with no issues. Afterwards I stretched, used the foam roller, and then iced my knee. So far so good!

This week due to the weather and work schedule conflicts I only ran Wednesday evening, but it was a good three miles. The sun is beginning to stay up a little later, so it's becoming easier to run after work. Since I didn't have a chance to run seven last week I opted to stick with my training schedule and run eight today. The first seven miles were fantastic, albeit a little slow, but the final mile was brutal. The final half mile was especially hard! After the run I waited a long time before using the foam roller and icing, which probably contributed quite a bit to my knee bothering me. I did stretch, and my muscles were super tight. Maybe I should take up yoga at some point. I'll need something to force myself to stretch more. 

So that's it so far! In just a few short weeks the Publix half marathon will be upon us, and I am super excited.  It's a well organized race and the expo is super awesome. It'll be a great way to start the spring and summer seasons!

There Goes My Knee

The rumor among non-runners is that running is bad for your knees. Well, it's only bad for your knees if you don't take necessary precautions. Like strength training. Or increasing mileage safely.  Or wearing the right/fresh shoes. Or running on the right surfaces. But it's just like any other part of your body. Take care of it and it will take care of you. This is true of any exercise, sport, or activity.

So here's the story with my knee. I went for a run Sunday, and the pain in my knee was so bad I had to turn around and walk the rest of the way back. UGH! I was super mad. But I did some reading on runner's knee and it turns out that I am experiencing this pain for two reasons: I amped up my mileage too fast (duh, I have a half to train for!) and my quads are under developed/my hamstrings are too tight. The latter causes your knee cap to veer off course, and since our muscles compensate for us while we use them I had no clue this was a problem until it became pretty painful. Darn my super smart muscles!

What am I do to?

1. Strength train. I've already started incorporating some simple exercises to help my quads. 

2. Stretch more. Or really I should stretch more effectively. I do stretch after all runs, but obviously not frequently enough or well enough. This is why yoga is often recommended for runners. We're notorious for having super tight legs. 

3. Get a knee strap so I can keep running. This is what I'm referring to if you don't know what I mean. You've probably seen them on other runners before. Please note I don't advocate any particular brand. 

In the meantime, I've been taking it easy and icing/taking anti-inflammatories when needed. The ice is super awesome but pretty inconvenient while at work. This means I've pretty much experienced all running injuries except black toes. EW! Knock on wood! =)

And We're Off!!

Getting back into the habit of training has always been a bit hard. I believe it takes around 21 successful consecutive occurrences to make something a new habit, so it's no wonder many people fail at establishing new good habits like working out (failed resolutions anyone?). So Monday meant that I just kicked my own butt. I ran 5 miles (ran 4, walked a quarter, then ran the rest). How did it go? Not bad! Let me go over the details....

I kept it slow. Like tortoise slow at around a 13 minute mile. The key was to stay steady since pacing is so hard this early in the game. What caused me to walk that small bit was my knee. My right knee got achy and forced me to stop at mile four. It was a little concerning since my knees never gave me problems in the past. I've had all kinds of other running-related aches and pains mostly from my own stupidity, but my knees always escaped that fate. I limped the rest of the day, so I was very concerned. Many Aleve and a little rest over night and....

Mostly better! The plan for today was to run two miles then strength train, but I nixed the strength training. My heart needs the workout, two miles is not too much, and I can do strength training later this week. The run went pretty well. At first the knee was a little achy but not too bad. As I warmed up, it got much better. Now that the run is over it gives no trouble at all. Phew!! I'm sure most of you can sympathize - as runners we are very attuned to our bodies and the slightest hint of something wrong can make us very concerned. 

On a separate note about my run, I wore my new running capris. They're the CW-X brand, and I happened to get a couple pairs on Amazon for cheap (cheap for this brand anyway). I can't say how much I really liked them. They're super compressiony (yes I made that up) and don't move at all as you run. The only downside (and it may have caused some of my knee problem) is that I'm short in the legs so the knee on the pants didn't align perfectly with my knees. Perhaps the compression put just enough pressure on my knee in the wrong way that it cause some pain? I don't know. I'll have to try them out again, but I won't take them on another long run until I figure it out. I'll see if I can pull them up at the thigh to keep the knee area aligned correctly. 

So that's about it - it feels great to be back in training mode, even if it's still not as consistent as I'd like it to be. Baby steps!!

Starting over....again

After some hard thought the night before the Hot Chocolate 15k I decided to skip the race. I got most of my race swag at the expo (obviously not the finishers mug) so I still got the nice sweatshirt. The reason I bowed out was because I just wasn't ready to run the distance. There is still plenty of time to train for the Publix half in March so don't expect any surprises there.

So what led me to this state? There are a couple reasons.

1. I just didn't maintain any decent mileage after the half in October. It's my fault. It always amazes me how quickly I lose fitness. It shouldn't but it does.

2. I always struggle with the late fall months. For some reason I can't seem to get the motivation to run. There isn't much I can do about it now except try to avoid the same mistake next year. Oh well.

So hopefully things will improve. We can't get better if we don't fail on occasion. My philosophy is it's not about the failure itself but how you move on from it. Here's to not repeating past mistakes.

Another hiatus

So I took a longer break than intended. That always seems to happen to me. But I'm back and it feels good. The early sunsets always make it hard for me to run until after Christmas do I shouldn't be surprised.

Next up: training for the hot chocolate 15k and then the Publix half! Very exciting!

Hola!

It's been a while since I've posted (which is definitely becoming the norm), and it's because my schedule is super busy - as always. Right now I'm blogging from Barcelona, where I'm spending a little time for work. Running lately has happened sporadically, but at least I'm trying to keep some sort of training schedule. Having a couple races in the near future keeps me motivated.

While I'm blogging from a different locale, I thought I'd highlight some tricks I've picked up on my various travels both in the US and overseas. If you're anything like me, taking a vacation or traveling doesn't necessarily mean you have to stop running. Here's what I do to get a minimal workout in.

• Check out the local weather and pack appropriately. It's more humid and warmer in Barcelona than it is in Atlanta right now. Consequently running in shorts and a tshirt make me look like a freak since most locals are bundled in coats and scarves, even the runners. 
• If you're participating in any long runs or races, don't assume your usual supply of goodies (gels, recovery drinks, etc) are readily available and bring your own. 
• Most hotels have a gym. If you don't care to run outdoors in unfamiliar territory, use the gym.
• If you do decide to venture out, many hotels can provide a pre-mapped course for runners around the hotel. For this trip I studied a local map around the immediate area. 
• Be flexible. If you absolutely can't run, there are lots of good exercises you can do inside your hotel room that won't disturb your neighbors. Think squats, lunges, push ups, etc. 
• Drink plenty of water. I have found that no matter where you travel, it's hard to stay hydrated. 

Well, that's it for me! Wherever you run, be safe and have fun.

11 Miles and Counting!

Before I talk about today's long run, let's back up a bit.

After the awesome time I had at the race last week, I knew my runs immediately following would fall into one of two categories: awesome or horrible. Guess which one I experienced?

I completed my cross training on Tuesday, pushing my run to Wednesday. Not a big deal. Unfortunately I didn't manage my meals well that day. Who knew trying to run 5 miles on less than 500 calories might be a bad idea? I felt so bad I only walked (yes walked) about half of my scheduled 5 miles. Horrible. I felt so put off by it all I didn't bother running Thursday. That meant I wouldn't really run until my long run over the weekend.

Which was great! Sometimes not following a training plan to the letter is okay. Not that I've really been following one this go around anyway but still. The weather was cool this morning for the first time in ages, and I tried out Rex's hydration belt. I've come to realize something about my long runs: I like water. 16 ounces of water gets me pretty far, but I really max out around 8-9 miles before I really feel the pinch. When I ran the 15k I not only took my hand-held water bottle and polished it off but I also drank at nearly all the water stops. How do people who run marathons do this?

So the hydration belt is simultaneously liberating and annoying. It takes a bit to get used to the sloshing sounds it makes, and for some reason the whole belt kept moving. The bottles, pouch, and belt were nowhere near where they started out on my hips. It was really nice, however, to have my hands free. I felt like I could focus better on the arm swing when before I could be too easily distracted by the bottle. I might have to get one for myself to use in the future.

So now it's just under two weeks until the big day. I'm excited!!

My Heel Really Hurts

So I have been experiencing a pain in my heel since around April when training for the Chicagoland Half Marathon. What started as a bruised feeling after long runs morphed into pain after most runs and has finally evolved into "yeah you're not gonna want to walk now".

After finally caving in and agreeing to see a real podiatrist about it (instead of playing Diane MD right down to the limp - that was a reference to the TV show House MD if you didn't know), he confirmed what I had already suspected: I have plantar fasciitis. Treatment includes wearing a boot at night on the affected foot, orthotics in my shoes*, taking anti-inflammatories and a neat trick with a frozen water bottle after runs.

*I'm only wearing the orthotics in my casual shoes as they don't really fit in dress shoes and I'm not putting them in my running shoes. Call me stubborn, but I run better in the less supportive shoes and this all stemmed from the more supportive ones I trained in last time. Hmph.

The boot seems to really help, although it is about as far from sexy as you can get and is a little uncomfortable to sleep in. I tend to rip it off in my sleep a few hours in. Taking ibuprofen is already something I was doing for various reasons, mainly headaches. After today's long run I did try the water bottle trick.

What is the water bottle trick? It's awesome! Freeze a water bottle and after the run, take your shoes off. Then roll your affected foot/feet on the frozen bottle. Works really well! I used it on both feet, even though it's my left that is causing me problems. Because I'm sitting a lot after the run my foot still gets stiff so when I took my obligatory post-long run nap today I slept with the boot. I also took more ibuprofen than I normally do after a long run. I usually take a few for exertion headaches.

So why the stubbornness about putting the orthotics in my running shoes? They really do help with my casual shoes. Because the Brooks Pure Cadence shoes have helped my form so much I am running much more efficiently than ever before. I'm afraid that if I put something in my shoe it'll alter my foot strike, which will alter my form overall. I'm not sore anywhere else but in my heel. Even after running 10 miles today. The last thing I need is to trade heel pain for back and hip pain, which has caused issues in the past.

So we'll see how this goes. I have a couple more weeks until race day, so I'm not easing up on the running until then. I still want to run a half on Thanksgiving Day, but if my heel doesn't agree with me it just doesn't agree with me. We will see.

In the meantime, I'm going to ice my foot every evening, wear the boot, and work on cross-training again. I let that part of my routine slip a couple weeks ago and haven't brought it back. I felt my abs working hard today, which means I need to focus on core workouts again. Planks really help!

Happy running, and try the frozen water bottle!

A Breakthrough!

Alright, here's the story since the last update....

I've been running sporadically, but with little success in getting my long runs in. The longest I had run was 6 miles, and it was okay. Then I missed a weekend so no long run. I was sort of keeping up with mid-week runs, accomplished very little speed work, and even dropped some cross training. All of this on top of the fact that the few runs I had were mostly awful led me to believe that today's long run would be horrible. I was determined to complete it, even if it was miserable. And it was....

Awesome! Okay - I really felt it was going to be bad. It had all the makings of a bad long run. Seriously. What made it so successful? A few things:

1. I finally paced myself. I started slow, let myself warm up, and then didn't let my pace get too fast. I really had the slow and steady mentality. It works!
2. I focused on good form and just put one foot in front of the other. The new shoes helped with form as well. 
3. I didn't allow myself to think "if I make it to mile X, I can reward myself with a walk break". That's been a huge obstacle of mine, and I've suspected for some time now that if I could get rid of the mental blocks and challenges then running would be easier. This allowed me to run all 8 miles this morning. No stops!

Post-run I actually feel really good too. The only issue I have is my left heel is really tender again. I have got to see a doctor about it. This pain started around April, and it's not going away. 

That's it so far. Hopefully this momentum keeps up!

Probably the worst start to training ever

So I am a month into the latest training plan for the half marathon I'm running in October. What progress have I made? Almost none. Sporadic rain causing migraines combined with crazy scheduling issues means I can't seem to run consistently. I ran 5 miles last Sunday and thought I was going to die. It's also been insanely hot and humid, making it hard to even get the bare minimum motivation to just think about running.

The plan this time was to train hardcore and focus on speed work. So far I haven't even had a single speed training session. I have incorporated more cross training, which has been good. That's always been an area I was lacking in before.

Long story short - this is the reason for a lack of updates. I haven't had much to update anyone on. I've got two things to focus on the next two months: get a consistent schedule for training and try to just enjoy running. The migraine issue probably won't resolve itself since so much of it is from stress (new job that I love but it's a lot of work) and rain. October ought to be interesting.

I'm in love....

With my new shoes! It might be a little early to say for sure, but my run yesterday with the new shoes was awesome. I felt great, my form felt spot on, and the only issue I had was from the heat. I would have run again tonight, but it stormed.

I have to start training for my next half in a few days (Monday to be exact). This new training plan has be working out in some fashion 6 days a week. The days that are listed as strength training will be dedicated to either biking or exercises that improve my form. I'm very excited about being back in training. It's funny how that works. Towards the end of 3 months of total dedication, I can't wait for the race to be done so I can relax a bit. Now that it's been a few weeks since I've trained hardcore, I can't wait to begin again.

The best part about the last time I trained was I knew how to mentally prepare. Each time we face something we've conquered, it becomes easier to face it and to deal with known obstacles. The first time I trained for a half I got so burned out I didn't run regularly for a long time. Who knows? Maybe soon I'll be able to avoid those kinds of burn outs in the future. I anticipate it though if I ever tackle a full marathon. That's a lot of dedication!

Training Plans

As promised, here is the post with the information about training plans. My boss told me about Hal Higdon and his free training plans. I took a look and liked what I saw so much I think I'm going to use one for my next half marathon training.

Speaking of training, I keep having pain in my right shin. It's definitely a shin splint, but I don't know why it won't go away. I've not been running really, so I dunno. I'm going to take it easy a few more days and see.

I'll have to brave this insane heat and my right shin soon though because I need to rebuild my base before training officially begins. I also need to break in my new shoes! Since I'm in the middle of half marathons, I am taking advantage of the lull by trying some new shoes. They have a lot less padding which will help me with my form. They also mean my calves require some time to adjust so I've got to ease myself into them. They are amazingly comfortable though! As soon as I've had more time in them I'll post a review.

And on that note, have a happy holiday week and be safe in this heat!

Updates!

So it's been a minute since I posted since I've been crazy busy with my new job. Long story short, my routine is a little shaky. Combine that with the insanely hot summer we are experiencing so far, and I'm full of excuses not to run. What was my solution to that?

I'm signed up for the All-State half marathon in October! I'm really excited since it'll be a challenging course (Atlanta is known for heat, hills and humidity!). This will get me motivated like a race usually does. I ran tonight even though I didn't feel like it.

My goals for this race are to train better (including more focus on form) and achieve a better time. I was directed to a cool site with tons of free training plans that I will share in another post.

Hopefully Red and I can run together soon. It'll be good to have a running buddy again. Woohoo!

Getting some rest

So I ran the Celebrate America 10k on Memorial Day, and it went pretty well. I finished in 1:15, which is pretty good for me. My calves were a little tight and my left heel was tender but I felt good. Fast forward to the next day and I tried to run 3 miles. HA! That did not go so well. I ended up cutting it back to 2.5 miles and walked most of it. My legs were really mad at me. Then I tried walking the dog around the neighborhood the next day and my right leg was really hurting. Even my knee hurt, which is unusual for me.

Because of the issues I've had after the 10k, I'm resting. I might ride my bike a bit, but I'm trying to give my legs some time off. I think a few things have caused these problems.

I need new shoes. I'm noticing that I definitely roll my feet in when I run, and that's causing the majority of my leg issues.

I need rest. After pushing myself on the half, the 10k might have been a little too much. It was fun though.

Driving sucks. Not in that I hate driving my car, but I went from no driving for over a week to sitting in my normal hellish commute to work. That does usually make my right knee a little achy, and I think jumping right back into commuting and running made my knee mad at me. How do you ease into driving and sitting more? That's like the last thing I want to do.

Anyway, I'm going to rest a bit and do some light cross training. Then I'll get some new shoes (I am considering the minimalist shoes), and we'll start running regularly again. Red is going to start training for her half soon, so I'd like to join her on some of her runs. It'll be fun!

For those that are not familiar with running shoes, here is a link that can help you choose the right shoe. The best thing to do, however is to go to a running store near you and be fitted in person where an expert can watch you run.

More Lessons Learned

Alright, it's been a minute since I've posted an update. I have been crazy busy, and it's hard to blog from my phone. Possible, but annoying.

Anyhoo, here's what happened.

I missed my 11 mile run for a migraine. Looking back I realize that I was getting tired and was due for a migraine. If I had paid attention, I would have taken my migraine meds like I was supposed to but hindsight is always 20/20. At the end of the day I think that I needed the break. My next runs were really good.

This brings me to the 12 mile run I completed this morning. The first 8 miles were fantastic. I was feeling good, on track for a 12:20 pace, and enjoying myself. Then I ran out of water. And it was about 80 degrees at that point. Dehydration did not treat me well on those last 4 miles. I walked so much I added a minute to my average pace, but running made me so worn out. Oh well. The positive: at least this happened on my training run so I have time to recover from it. The negative: it was my final super long training run. Again, oh well.

I have a plan for the race. There are water stations on the course, and I plan on taking my water bottle with me. I'll drink from my bottle while running and make sure I get extra water at the stations. Crossing my fingers on the weather, but with it being cooler up in Chicago I shouldn't sweat as much but I'm going to keep focused on my hydration. I've learned that dehydration overall is my biggest enemy. We can talk about tight calf muscles, form, motivation, pacing, whatever, but dehydration tends to get me every time.

But here's the best part: it's time for the taper!!! Two weeks to the race: I'm very excited =)

10 miles!

This morning's run was 10 miles! I know that's not news, but it certainly is an accomplishment.

Just a few things:
-I remembered my compression sleeves so my calves feel great.
-I sweat buckets.....that always amazes me. How much can a woman sweat? Let me show you....
-I need a nap.
-The Gu with "2x caffeine" was good. No odd effects from any of it today. I must be used to it now.

The weather in Chicago today is about 20 degrees cooler than it is here in Atlanta, so I hope it stays that way when I head up there. I'm anticipating the weather to hit mid-80s here on race weekend, so I am assuming the highs will be in the 60s for Chicago. That works really well in my favor.

One final note: Body Glide is amazing. I've used it for years, but I thought I'd mention that. =D

Forced to take a break

So work was crazy last week. I had a huge conference to attend, which threw off my training schedule a bit. Last Thursday's run was cancelled, and I forgot to wear my compression leg sleeves on my long run last Saturday. Let's just say I paid for my forgetfulness.

Here's what happened. So I forgot my leg sleeves. No big deal, right? Yeah, my calves are dealing with the biggest adjustments out of all my muscle groups, and the leg sleeves help with the swelling. Why is that important? Shin splints. Because I have been properly fitted for the right shoes and they're fairly new, I know that's not the cause. My form has improved, which has helped significantly in many areas. What gets my calves is the increase in mileage. And since muscles swell a bit when they're used, that can sometimes cause some discomfort. I had a lot of discomfort during and after the long run. Sometimes even my left foot will go numb, but it does get better as I run. The leg sleeves decrease the amount of time I'm bothered by soreness, tightness, and numbness, and they also help recovery. I'm not saying everyone needs compression gear, especially since it can be kind of pricey, but I love it.

So anyway, because I was hurting I skipped the recovery run Sunday. Then it stormed Tuesday, and since I don't like to run back to back during the week I didn't run again until Thursday. My run yesterday went well, but I have noticed something about myself over the years. If I take a break, I often have to break down a lot of newly built mental blocks. Yesterday, I just didn't feel like running. I finally had to tell myself about half a mile in that I needed to get over my self pity and just run, damnit. Funny enough, once I picked up my pace (I was dragging) everything went fine. It's like I have to prove to myself again that I can run. Note to self: after the half marathon don't stop running! I've got to keep up some regular running or else I'll fall off the wagon again.

Long story short, take care of your legs and don't let the mental blocks get you. Tomorrow's long run: 10 miles!!