Can You Find 12?

This morning I was holding my breath. It was half excitement and half fear. And, it had nothing to do with Joe Paterno. It was time to run. Finally. After 10 days without so much as a step of running or anything else, I was ready to test out this body of mine. Ten days ago, a mere three mile run had me hobbling, tight and sore. My whole left leg felt cramped, wrong and dead (CW&D). Since that time I have had:

• Lots of rest
• 1 cortisone shot in my high hamstring (butt crease)
• 1 killer active release massage that worked the heck out of my piriformis and glutes
• Halloween candy
• Some wine

It was a bit nipply, but nothing to write home about. What is to write home about is the filth on this thermometer.

Just for the record, we do not keep our house at 57 degrees. I think it reads that because it is beside the cold ass window.

A bit frosty outside, but gorgeous. I hate living in this shit hole. There are some geese above for your viewing. Count them. Can you find 12? I am sure they are pooping because there are geese turds everywhere around here. The dog eats them then shits them then eats his own shit, so it is one big excrement cycle. Did I tell you I saw a coyote yesterday? I did.

Got on my shoes:

Made sure I was wearing my battery operated glow in the dark clothing. That’s why I have sunglasses on in the house.

I ran 4 miles. The cold air burned my lungs. My cardio was in the toilet from doing nothing for 10 days. I focused on keeping my arms under control, and not reaching out. I concentrated on quick turnover and having my feet land under my hips.  My pain was minimal. No pain at all in the butt crease!! Some achiness in lower hamstring and glutes, but much, much better. Progress!

I have another appointment with Matt on Tuesday to do active release again on some troubled muscles and trigger points. I am getting there. I believe that the combination of the massage treatment, strength training and gradual modifications to my gait will get my out of this injury cycle and on my way to being a healthier and more well-rounded runner. There is no quick fix; it does not happen overnight. But, it does happen. This is when being stubborn and determined comes in very handy.

If you couldn’t find 12 geese, that’s okay because there are only 11. Hope you didn’t spend too much time on that exercise.

Biggest Loser Impressions (spoiler alert):

• Despite BDD and my thoughts that Ramon might throw the weigh-in to go be with Jessica who has already dumped him for a Pittsburgh Steeler, he did not
• Vinny wears a headband to dinner. Why?
• I’m sure Dolvett is a great cook in real life. But his beef tenderloin looked like seared ahi tuna. I love you Dolvett, but that was gross.
• Bonnie took the crying down a notch this week, but she still needs to go. It would be the biggest upset in the universe of she won the marathon.
• I don’t own and have never been tempted to buy a Biggest Loser cookbook. You?
• Ramon is immature. Mad because people voted off his girlfriend. Are we playing a game or are we a support group for Ramon’s love life? Get a grip.
• Bob’s hair continues to recede. At some point he might want to consider a full head shave. I think that will be next season.
• I like past winner Olivia. A lot. Even if she does have mom hair.

What temperature do you keep your house at? Ours is 62 at night, 69 during the day.

Do you own a BL Cookbook? Any good?

How was your run today? Aches? Pains? Camel toe/moose knuckle in your tights?

SUAR

Self-Indulgent Thugs

Did anyone see the article in today’s Wall Street Journal entitled “Who Quits Before Race Day?”  In my humblest of opinions, it actually doesn’t say a whole lot. Basically, lots of people over-train for marathons, get injured and never make it to the start line – “Of the 60,000 runners who registered for the New York marathon several months ago, about 45,000 will show up for the start.”

Apparently, for some runners, fear of under-training actually leads to over-training. One more example of how we runners can be quite the bunch of overachievers. Several injured people were quoted in the article, most of them voicing disappointment at training for so many months and not being able to run the race.

I’ve been there. You’ve probably been there too. It sucks the big one. One more race shirt you can’t  wear, one more day of the year when you wake up and cry in your Starbucks because you are supposed to be racing and are instead watching re-runs of America’s Funniest Home Videos (which is always on, by the way. No one ever gets tired of swift blow to the crotch) .

Just for the record, I’m sure it breaks some law in some country (Sri Lanka?) to wear a shirt for race you never ran. I give them to my kids.

What struck me the most about this article was not the content, but the comments that followed, like this one:

“I have zero sympathy for the "sense of loss". Life is full of *real* stuff to mourn: people losing jobs, spouses, children, and the actual ability to walk or run. Training and then not being able to run is a bummer but it falls into the category of not being able to indulge in that weekend away. Anything longer than a few days of self-pity indicates a serious lack of perspective. Learning to count your blessings in a far less than tragedy situation like this is how resilience is built for when life *really* slaps you upside the head.”

Are we runners really such a group of whiney, self indulgent thugs who have completely lost perspective?

Yes, I have been guilty of getting caught up in running and having a one-track mind. Yet, just because I love to run and grieve the loss of not being able to a race or train does not mean I don’t “get” that there are worse tragedies in life. Give me a break. At the end of the day I know that running is not everything. But, it does make me happy so I miss it when I can’t do it. Like anything, when you want it and can’t have it, it hurts.

SUAR

PS: Stayed tuned later this week as I talk to would-be marathoner and gold medalist, Apolo Anton Ohno, who will be running New York on Sunday. I bet he is not whiney.

How Often Do You Go Long?

*Note: a change/correction has been made to this post from what was originally written. I misunderstood what my client had told me. My apologies. What is written below is now accurate.

I met with a coaching client this week. She is running the Boston Marathon in 2012 and wanted to process her thoughts about her marathon training plan. In early 2011 she completed the Colorado Marathon and got her BQ. During her training cycle, however, she suffered from shin splints and saw a local PT.

During our coffee/marathon planning date, this friend told me that her PT thought her shin splints might be related to her weekly long runs. He told her that the 40+ year old athletes he works with do better in terms of  recovery and fewer incidents of injury when they do long runs once every 10 days versus once every week.

Most cookie cutter training plans (Smart Coach @ Runner’s World, etc.) have runners doing one long run per week. RRCA trains coaches in plans that have one long run per week (after the base building phase). Team in Training coaches its participants this way as well. Most of these plans incorporate recovery weeks every 4-6 weeks.

On that note, here is a long run guide from Running Planet that was interesting food for thought:

Yet, at Marathon Training Tips, we are told (regardless of experience), “The long runs have to occur every week and they cannot be skipped no matter what. These runs are what actually train your body to store up the glucose needed to accomplish a marathon long run schedule.”

Spacing out long runs seems logical, but like with anything, this depends on the individual. I think most people would agree that one long run per week is standard, but there are always exceptions. I don’t believe you can say, as this PT did, that “everyone must do a long run only once every ten days.” IMHO, nothing applies to every.single.person across the board.

How often do you do long runs while training for a marathon?

Have you ever done/heard of a marathon training plan that does not have weekly long runs (not including recovery weeks)?

SUAR

Need Some Syrup With Those Pancakes?

When I was injured for months last fall and winter and all I wanted to do was run, I had a real love/hate relationship with running blogs, books and magazines. When I read them it pissed me off that I couldn’t run and made me want to do it more. I was jealous when I saw runners on the street and sometimes leaned out my car window and threw slushies at them (like on Glee).

The flip side of it was that I loved reading blogs, books and magazines related to running because it kept my head in the game. And, no matter how shitty I felt, I knew that one day I would run again. Reading other people’s experiences with running, even when I couldn't, made me excited for the day when I could lace of my shoes and be back out there.

So, for those of you who are injured right now, keep the faith. It will return. It will be there waiting for you.

These days I am on a good, non-injured stretch. I was GIDDY about my run today. I could not wait to get out there. How is it possible to be made so happy by something??

I got up early and got the kids situated, then got ready to head out the door for six miles. I thought about wearing my new cheetah slippers, but decided against it and settled for my grape scented Brookes Adrenaline.

Between episodes of licking himself silly, the dog watched with his one eye.I know it must feel good to be able to lick yourself in certain places, but it is plain gross if you ask me.

 

Some people do not want to be photographed in the morning.

It was a fabulous run. Every minute. Except for one thing that upsets me to no end. If you read this blog enough, you know this issue plagues me.

I don’t eat too much before I run due to stomach issues (half a bagel). I always try to clear the pipes before I leave and today was no exception. Yet, I was not a mile into the run before there was a turd honking for the right of way and I had to clench the next five miles.

At mile 4.5 I almost stopped at a friend’s house to beg her to use her bathroom. But, you know how it is. You have friends close enough who don’t question it if you bust into their house and make a bee-line to crap in their toilet. That is different than more of an acquaintance friend. You can’t exactly knock on the door and say, “Excuse me, can I please drop a load then be on my way?” So, since this friend was the acquaintance type friend, I did not stop and continued home.

After I got out of the bathroom, Ken said, “Are you okay? Like did you lose control on your run?” No, I did not, but it was close and no one likes to clench for 50 minutes.

Then, I went for my mammogram. I brought some syrup because who does not like syrup with their pancakes. The technician said, “Oh I saw you coming and got out my smallest device.” Yeah, thanks.

I was horrified to watch my boobs be reduced to 1/2” flapjacks. To top it off, the technician and I had this exchange:

Tech:  “Did you lose weight since last year?”

Me: “No, I don’t think so. Why?”

Tech: “Well, it’s just that your breast are thinner, smaller than last year.”

Smaller? Is that possible? ARE YOU F&CKING KIDDING ME? My weight has not changed, which can only mean that the weight I lost in my boobs that I could not afford to lose just went somewhere else like my ass or thumb.

Oh, well. That’s what padded bras and tissues are for.

Do you read running blogs, etc when you are injured? Does it help/hurt you?

Does your GI system give you fits when you run? How do you handle it?

How was your last mammogram? Are you boobs shrinking with age? Mine used to be much bigger. In college I think I was actually a full B.

SUAR

PS: Get your SUAR shirts HERE.

New Shoes, New Recipe

I don’t want to admit how scared I was this morning. Nervous. Anticipatory.

You see, I was taking my first run in eight days. In an effort to avoid Dumb As Shit Athlete (DASA) status, I decided to give myself a rest because I was having some pain in my left glute. This is the type of pain that proceeded my stress fracture, so it is not to be messed with. Well, IMHO, no pain is to be messed with when it comes to running.

That sad reality is, the only way to get rid of pain and get over/avoid injury is to NOT RUN. You can ice, roll, stretch, massage and compress the hell out of yourself, but until you take time off, it just ain’t going to get better.

So – I headed out. Me and my new shoes were ready to roll:

This is my best effort to imitate a flamingo

Mornings like this morning were made for running. 50 degrees. Crisp. Bright. First mile I concentrated on keeping my turnover light, smooth and quick. Fast turnover means less impact overall. Think about it: would you rather hit your thumb with a hammer once VERY hard or tap your thumb lightly with a hammer repeatedly?

I was very body-focused. Does my hip hurt? Nope. Any glute pain? Slightest ache, hardly anything. How do my new shoes feel? Light, comfy. All good signs.

On this run I was thinking, “Oh, the things I could do if injury were not a possibility.” I know we all think this. I still haven’t figure out how to run further and faster without getting hurt. Once I do, look the f&ck out.

I did five glorious miles. When you can run again, all is right with the world. Topped it off with a few shots of chocolate milk.

Now it’s time to eat. Fall is the time for BAKING! Well, anytime is the time for baking in my world, but I love all things molasses, pumpkin and cinnamon, so fall is especially good.

I whipped up a new recipe late last night – Pumpkin Wheat Honey Muffins. I was hoping using all whole wheat flour would not give the muffins a grainy texture or heaviness. Not at all. They turned out wonderfully. The recipe calls for walnuts and raisins, but we are more about CHOCOLATE around here, so I added some chips.

{From HERE}:

Pumpkin Wheat Honey Muffins

Ingredients

• 1/2 cup raisins (I used choc. chips instead)
• 1 1/2 cups whole wheat flour
• 1/2 cup packed brown sugar
• 1 teaspoon pumpkin pie spice
• 3/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 eggs
• 3/4 cup canned pumpkin puree (I used the whole can 15 oz can)
• 1/2 cup vegetable oil (you could do half applesauce)
• 1/2 cup honey
• 1/2 cup chopped walnuts

Directions

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper liners. Place the raisins in a cup, and add enough hot water to cover. Let stand for a few minutes to plump.
2. In a large bowl, stir together the whole wheat flour, brown sugar, pumpkin pie spice, baking powder, baking soda and salt. Make a well in the center, and put in eggs, pumpkin, oil and honey. Mix just until the dry ingredients are absorbed. Drain excess water from raisins, and stir in along with the walnuts. Spoon into muffin cups so they are about 2/3 full.
3. Bake for 18 minutes in the preheated oven, or until the tops spring back when lightly touched. Cool in the pan before removing from cups.

Amount Per Serving  Calories: 263 | Total Fat: 13g | Cholesterol: 35mg

Did I mention I like my muffin to be moist? (a la Betty White Saturday Night Live).

Now go stuff your face. Happy weekend!!

SUAR

Sand, Sex and Sick– Overtraining 101

Many people, including some of my coaching clients, are hitting the midpoint of their fall marathon training plans. This means mileage has been building for several weeks now and both physical and mental fatigue might be settling in. This is exactly the time when runners could be at risk for overtraining and possible injury (the big “I”).

As most of you know, when I started running three years ago I just ran and ran and ran with no respect given to rest and recovery. I paid for it. I am still learning how to find balance and hope that other runners are too.

Are you headed for the big “I”? Ask yourself these questions:

• Am I snapping at the kids, flipping people off when I drive, and crying when the line is too long at Starbucks? Irritability is a sure sign that you may be doing too much.
• Does it feel hard even though it should be soft easy (TWSS) ? Have your “easy” runs begun to be more challenging both physically and mentally? Be careful, your body may be breaking down!!
• Am I losing the love? One sure sign of over training is that running starts to feel like chore, one more think you have to do, rather than something that gives you joy. Sure, you won’t feel ecstatic about every.single.run you do during many weeks of training, but if running starts to bring a sense of dread, this could be a warning sign.
• Am I sick of being sick? When our bodies are stressed to the max, our immunity can take a nose dive. Getting repeatedly sick or not being able to kick an illness might be a sign you’re doing too much.
• Every time I pass my bedroom, do I stare longingly at my bed? If you are continually fatigued  and napping has become a top priority, your body could be trying to tell you it needs a break.
• Do I feel like crap for hours/days after a long or intense workout? If so, your body is telling you that it is not adapting to the stress you are putting on it. It needs more TLC and rest.
• Do lots of my body parts ache all the time? Watch out. Running with even mild pain and achiness could be building towards the big “I.”
• Do my legs feel like they are full of wet, heavy sand? It is normal to feel some sluggishness when you first start a run, but if it continues you may have “heavy leg syndrome,” a classic sign of overtraining.
• Do I want to have sex as much as I want to mow the lawn? Decreased libido can be a true sign of burn out!

• Am I starting to get obsessed? Do you fear missing one run, cutting a workout short by a half mile? You may have tunnel vision and are not seeing the big picture. This can be a sign of, or a precursor to, overtraining madness.
• Is my heart beating out of my chest? Have you noticed an increase in your resting heart rate, i.e., you wake in the morning with your heart rate elevated? This is a sign something is wrong and that the body is stressed.

Do any of these apply to you?* When I think back on what was going on with me leading up to my “BIG I” (stress fracture), I know that my body hurt and running was starting to feel like a chore.

SUAR

*If so, a future post will be devoted to how to adjust your training plan to minimize burn out and over-training.

A Week Off? Are You High?

I would venture to say there is nothing more sad than a runner who has a brand new spanking pair of shoes, but who cannot/should not run. Okay, yes, there are sadder things, but play along.

Brooks Adrenaline GTS 11 from Zappos

For whatever reason I am still feeling a major pull in my ass/hamstring when I push off during runs. I did 5 miles the other day and felt it. If I have learned one thing from injuries, it is that running while in pain never ends well. So, I am desperately trying not to do it.

Sometimes I break into a run just for the hell of it to remind myself what it feels like. Usually I do this in the pet food aisle of the grocery store because it is the most boring. Then I stop after a few steps and move onto the cereal.

Here’s the thing: I am a runner, I love to run, but sometimes it can’t happen and I need to be okay with that. I plan to have a very long life of running, hopefully 40 more years, so I need to see the big picture and keep my “temple” healthy.

Instead of running, I am wearing my shoes around the house and stroking them. I am also wearing running skirts and drinking chocolate milk. Sometimes I wear my Garmin when I clean just to see how far I’ve gone and how fast. I’ve got my Road ID on my wrist in case I get lost in the basement and I always carry an extra GU to the backyard because I might bonk or hit a wall. You can take the running out of the girl for a moment but not the girl out of running.

I know so many of us can relate, but I long for the days of just taking a run and not worrying about pain or injury. I have had several of those types of runs in the past few months, but not enough.

Today I had a sport’s massage and my massage therapist asked me if I ever just take a week off. My mouth dropped open and I couldn’t speak. Finally, I mustered, “You mean a week off of running or a week off of any kind of exercise?” She replied, “Yeah, just a week to rest. Like you do some yoga, but no swimming, biking or running.” Again, I was speechless. “Well, no. Never. I mean when I take two days off it is a HUGE deal. Exercising is like kissing my kids good night. It’s just what I do.” She laughed really hard and looked at me funny as if to say, “You have a major problem.” But instead she said, “You know it’s about balance. Maybe you need to rest.”

And maybe you need to not remind me of this fact because I know you are probably right and I just don’t really want to hear it.

Mind you, this entire time I was clenching, trying not to fart as she worked out my glutes. She kept telling me to “relax” but relaxing would have meant a strong release of air that probably would have propelled her into her soothing fountain and myriad of essential oil scented lotions.

So a teensy eensy part of me thinks she might be right and part of me thinks it is enough to just not run, but to do all the other stuff like biking, yoga and swimming. Those things by no stretch make up for not running because that is my most favorite thing in the world. But doing other exercise take the edge off.

Last night at dinner Emma said, “Let’s say what everyone is obsessed with. For instance, I am obsessed with Taylor Swift and mom is obsessed with running and her blog.”

Okay smarty pants. I’ll give you that. At least I admit it. Speaking of being obsessed, check out my article in the “This Mother Can Run” magazine HERE. I get bossy and talk about not making excuses. Click on “download current issue.”

What are you obsessed with?

Would you ever consider taking a week off from complete and total exercise? (not including if you were injured and had to).

Ever farted during a massage on purpose or by mistake?

Nope, I’m not taking a week off. Maybe from running, but not from ALL of it.

SUAR

Happyness

The kids and I were watching a favorite movie of mine, “The Pursuit of Happyness,” last night.

It’s based on the true story of Chris Garnder who, hard on his luck, becomes homeless with his five year old son. I won’t spoil the ending if you haven’t seen it. While playing basketball with his son, Gardner says:

“Don't ever let somebody tell you... You can't do something.  You got a dream... You gotta protect it. People can't do something themselves, they wanna tell you you can't do it. If you want something, go get it. Period.”

I turned up the volume to about 50 and asked the kids, “Did you hear that?”

Kids: “Uh, yeah. It was kind of loud.”
Me: “But, do you get it? Do you see what he means that you should never give up?”
Kids: “Uh, yeah. Okay. Can we have some more chocolate chips in a bowl?”

Later, after the chocolate chips were put away, and the kids were snug in their beds, I contemplated the quote. When someone tells us we can’t/shouldn’t do something or that we are not good enough, we can have one of two responses:

1. Believe them and prove them right. This is when you give up and think, “Yeah, they’re right. Who was I to even think I could do that anyway?” You see this all the time when a parent, coach or teacher tells a child that they are “bad”. The kid responds with “Let me show you just how bad a I can be,” and lives out the self-fulfilling prophecy.
2. Believe in yourself and prove them wrong.

Guess which option I like better?

Most of the time we are told we can’t do things by people who love and care about us, but want to protect us. They do not intend to be discouraging, they intend to take care of us. I can think of two incidents in my life where I was told I couldn't/shouldn’t do something I really wanted to do.

The first time was when I was 23. After a long application process, I had been accepted into the Peace Corps to go to West Africa (Mali) to teach people about forestry: planting gardens and such. I had absolutely not one minute of experience in this field, but still wanted to go for the experience. My mom, doing the job of being a mother, let me know she questioned if I could and should do this. While I saw her as discouraging me from a dream, she saw it as being a mother bear and protecting her young from what could have been a stressful and miserable two year commitment. In the end, I didn’t go. I’ll never know if this was the “right” choice or not. It was just the road not taken. But, seriously, can you imagine me planting fields in Mali? At least I could do some serious fertilizing!

The second time this happened, was just a few months ago, and you will remember it well if you’ve been reading this blog for awhile. I got a stress fracture in my hip in October 2010. My doctor, a competitive runner, knew I had registered for the Boston Marathon for April of 2011. He supported me recovering and coming back to run the race. I started physical therapy in January with a therapist I had never met before. Within five minutes of meeting me, she told me “Running Boston is not a good idea, I don’t see it happening.”

I was devastated, pissed, destroyed (read HERE). Yet, I also knew she was doing her job, which was to protect her patients and to move them towards recovery in the best way possible. Running a marathon did not fit into her treatment plan. As I began to recover and regain my strength, I eventually got her blessing. Four months later, I ran the Boston Marathon in 4:08. Not my fastest showing, but the one I am most proud of.

Look, Ma! No crutches!

Another reason someone might tell you can’t do something is jealousy. A supposed good friend might feel threatened when you say you want to train for your first marathon, and therefore tell you “I don’t think you can do that. It’s too hard on your body, too much of a time investment, etc.” When she really means, “I couldn’t do that, and if you do I fear I will appear weaker or less than you.”

Then there are just mean people who say you can’t do it because they hate their own miserable lives and don’t want to see anyone else succeed. Or, they just plain like looking down on people and feeling superior.

For me, the lesson in all of this is to dream big, but keep your feet on the ground. Take feedback from people you love, and try to decipher their intentions. Remember people may be trying to protect you, but you need to protect your dream. Above all, “If you want something, go get it.” Don’t be talked out of it.

Have you ever been told you couldn’t/shouldn’t do something you dreamed of? How did you react?

SUAR

Today, Chocolate Is the Answer

Today I went for a run, my first since Saturday's half marathon. I had been feeling some achiness in my left butt cheek since the race. Why always the left? Is it kind of like how a guy always hangs to the left that I always have issues on my left side? I’m sure it’s related to some imbalance or leg discrepancy. Maybe my left breast is bigger (it’s a full 34-A instead of a 34-barely-A like my right one). That big boob probably pulls me down and makes me lopsided. All .5 ounces of it.

Anyway, the plan was seven miles. I only did six. My ass hurt the whole stinking time. I was bummed. I will take a week off of running and see where that gets me. I will not spend another October/November/December injured like I have for the past two years. I am reminded that our bodies have feelings too and need to be stroked every once in awhile (TWSS).

Plain and simple, an achy ass and the thought of not running for a week depressed me enough to do what any ass-hurting runner would do: Head to the kitchen to make something with chocolate.

Mississippi Mud Pie. That’s right. Chocolaty cake/brownie goodness with marshmallows then more chocolate and fat drizzled on the top for good measure.

I know you’re not supposed to use food as comfort (Oprah taught me that), but I think that’s stupid and should be re-evaluated. Sometimes food is meant to be used to make you feel better. It is better than crack or meth. The thing is, I don’t do it all the time. 98% of the time I am all about whole grains and broccoli and tofu. But, a girl has to do what a girl has to do.

Hi, my name is Beth and I use cake, wine, cheese popcorn and Cinnamon Toast Crunch right out of the box to make me feel better. I am human and I burn about 90,000 calories a week. I am not apologizing. I am coping.

Just in case you are coping with something, here is the recipe. I did not take the short cut, just for the record. And, I used margarine (gasp!) because I love trans fats:

Do you ever use food to cope? What are your comfort foods?

SUAR

Nipple In the Middle

Right now I smell like an armpit that has been rolled in ass. At least Lucky’s not scared off by the stench. I think he rather likes it. Dogs are weird that way. He’s probably eat my poop if I let him.

Today’s brick started bright an early. The plan was to ride for 2:45, but we were faster than expected and ended up with 44 miles in 2:35 with no stops. I’m getting GOOD at eating on the bike!

There was 1,500 feet of elevation gain, so definitely some hill work involved. I like the perfect nipple in the middle of this elevation chart. The white dips look like a pair of 80 year old boobs.

The kids were just rolling out of bed when we walked in stripping off our helmets and lacing up our running shoes. I think they think we are crazy.  They’d rather eat Cinnamon Toast Crunch and watch Sponge Bob. Damn normal kids.

I really wanted to get in in an hour run so I could make this a 3:30 brick. When I get stuff in my head, it is very hard for me to NOT do it. About a mile in my left side (stress fracture side, eek!!) started feeling kind of wonky. Not major discomfort, just some slight pain in the hamstring and left butt cheek. But, this is the type of aching I had prior to my injury, so I don’t want to mess with it.

I played that internal game of, “Am I just being paranoid? How bad is this really? I’m sure I’m fine. No, wait. It’s not worth it. I should stop. Blah, blah.”

This is the very moment that separates a smart athlete from a dumb-as-shit-athlete (DASA).

I have fallen into the DASA category a few times. Pushed when I should not have. I am convinced that it is one of the most difficult challenges we face in our training when we need to back off due to potential injury, fatigue, overtraining, illness. Most of us runners and triathletes are not good at this. We think it makes us inherently weak if we don’t finish our workout or training hours for  the week. We think it means we will not perform well in our race.

Bullshit. Taking care of yourself makes you strong, not weak. It should be priority #1. There is nothing superhero about pushing when you shouldn’t. It  just makes you a DASA.

This doesn’t mean you don’t kick ass during your workouts and reach your limits. There is a time to push because that makes you stronger. But, you have to give your body time to adapt to what you are putting it through. Usually, this is in the form of recovery days. Stress your body, but then give it time to adapt. If not, you may run the risk of overtraining and being injured.

As I continued running, stuff swirled through my head. Crutches. Not being able to race. Crying. Pussy posse. Water running. No eff’ing way. Not going back there.

I stopped. I walked. I was pissed for a minute because I wanted the hour long run, and what I got was a 3 mile run and a .5 mile walk. But then I was proud of myself for knowing when to say when. It might not sound like a big deal, but this was HUGE for me. I am such an overachiever, I never cut myself a break. By the time I got home it was all good.

On top of all the biking and swimming, I ran 30 miles this week. I’m going to rest from running for a few days and focus on bike, swim and yoga.

That’s my wisdom for the day. Now I’m off to mail off all these babies:

And, maybe to watch more of the crazy side-line people chasing the Tour de France riders. It’s one of the only time you get to see full naked butts on daytime TV:

Do you pull back in your training when you need to? Do you always incorporate recovery weeks into your training? I have a recovery week every 3-4 weeks. I usually decrease my training volume by about 20%-30%.

Are you watching the Tour? I’ve been in and out of watching, but it is so motivating!!

SUAR

PS: I know you’ve got a special hidden talent (SHiT) to share. You could win a Shut Up and Run shirt! Check out my contest/giveaway HERE, or at least go read the comments, they are hilarious!!

Human Guinea Pig

People complain they exercise their asses off and don’t lose weight. Or, they train their asses off and can’t shave time off their PR. Want answers? I do.

Today I’m channeling Eleanor Roosevelt who said (my favorite quote ever): “Do something ever day that scares you.”

Because …

Tomorrow I’m going to embark on something that could help make me a stronger, better, feistier athlete. But, it kind of intimidates me too.

I’ve been invited to have a consultation at the CU Sports Medicine Exercise Physiology and Human Performance Lab in Denver. I’ll be tested by Dr. Inigo San Millan, Director of the Exercise Physiology and Human Performance Lab at the University of Colorado's Anschutz Health & Wellness Center, and one of the top sport’s physiologists in the county. The 2.5 hour tests will include:

• maximal oxygen consumption (VO2 max)
• lactate metabolism and threshold, heart rate
• energy substrate utilization and power.

I addition, I’ll be prescribe training zones based on lactate, heart rate and power output. Dr. San Millan will identify my strengths and/or weaknesses, predict my future performance (Olympics, pro, elite for sure), monitor and assess the effectiveness of different training programs (the “drink wine then run as far as you can” program will not be included), and assist in the detection of acute or chronic training-induced fatigue (I specialize in overuse injuries, so this is a good one for me).

This clip was on the news last week about Dr. San Millan and the lab. Seriously, take a moment to watch this to learn more about the science behind what our bodies do when we train:

While pro athletes come to the lab to learn more about how to be efficient in their training and racing, the lab is open to the public. Dr. San Millan encourages everyday athletes to be tested and states that they can improve performance up to 60%.  Consults range from $100-$300.

I find all of this totally fascinating. Most of us jump into training and never really know the behind the scenes picture of what our bodies are really doing minute to minute. Something as basic as fueling more during training (like in the above video) could make all the difference.

As San Millan states,

“An average person can improve 40, 50, 60%. We open the doors to the community, so not just elite athletes like Rory (Sutherland) can do this, but people who want to do their first marathon, their first triathlon or they just want to improve their PR. Many don't know how to train, they don't know how to eat and so we can really help them a lot."

In regards to trying to lose weight from exercising, San Millan says something surprising:

“The notion that a grueling training schedule automatically leads to fitness and good health is a myth. Why? Because an exercise regimen not tailored to your metabolism can leave you feeling fatigued – and leave you stubbornly over your optimal weight.”

Ever had any of these kinds of tests done? Not me. I’ve only had my gait analyzed by the sport’s medicine people. Can’t wait to delve into this world and learn what might have contributed to my injuries and how I can improve efficiency and performance. Also can’t wait to share what I find out with you all.

Have you ever wondered why you can’t improve your performance or why you cannot lose weight while exercising? While I don't exercise to lose weight, I am always trying to improve efficiency and performance. I’m anxious to hear what I could be doing differently. My guess is that I train in heart rates zones that are too high and this has contributed to past injuries. I am also positive that I don’t fuel as well as I could.

SUAR

Running on the Moon– videos

Once upon a time when I was laid up with a hip stress fracture, I wondered if I would ever run without pain again. I actually had dreams of running pain free – in these dreams I would be running and suddenly realize that nothing hurt. It was the best and most liberating feeling in the world.  Then, I would wake up and turn over to find my crutches beside my bed and think “Ugh. Another day on those things. Another day of this no running bullshit.”

It was kind of like when you were a kid and you woke up and thought it was Saturday, then realized it was Tuesday and that you had to get up for school. Major let down. Makes a grown man cry.

It was about that time that I learned about the anti-gravity treadmill – the Alter-G.

This machine, designed for NASA astronauts, allows people to run using just a portion of their body weight (up to only 20%!) thereby greatly lessening impact. The injured can run again! Those stricken with arthritis can walk/run pain free! Safe for seniors! Allows overweight folks to run using less of their body weight.

You may even remember that I wrote about how this amazing piece of equipment as I drooled over the thought of being able to run on an injured hip. I searched around but could never find a place where I could try one out. Until now.

A couple weeks ago Outside PR contacted me. Guess who is one of their new clients? Alter G. And guess who just acquired a new Alter G treadmill? The Life Care Center of Colorado, which is about three miles from my house. What are the chances?? Alter G and I were destined to hook up, but not in the biblical sense.

Using this device involves getting into a pair of neoprene shorts topped with a stiff reinforced fabric that encircles the waist. I love stiff things, so this was perfect. I call this my stiff tutu or fart chamber.

The lower half of my body was sealed in and air was pumped in. It felt good.  Here I am trying to figure out the controls. You can choose the percentage of body weight you want to run at, speed (which only goes up to 12mph. Don’t they know I run a solid 13 mph?), and incline. It can also go in reverse. Fancy.

I couldn’t resist some SUAR footage. If you ever felt bad for thinking I was kind of dramatic and dorky, I give you full permission to  embrace those thoughts after watching this (and no I didn’t really wear my medal and yes I need a tan, a haircut and a root job).

The funniest part was, when she was suiting me up the physical therapist said, “I read your blog and just so you know no bowel explosions in the shorts.” Good thing I don’t get embarrassed easily.

I started at 80% body weight and went down from there. Eventually I was at 20% body weight. At this point you feel you are barely touching the treadmill. For every 10% of body weight you decrease, you should add .4 mph of speed to keep your cardio equivalent. Or something like that. I wasn’t taking notes and should have been.

Getting my groove. Not even a fart escaped, but your lower body is in its own chamber anyway, so I say fart away! That alone is totally worth the $30K that these babies cost.

As you are running on less body weight, a forefoot strike is encouraged.

Then they let Ken try it:

I don’t wish I were injured, but I can only fantasize about how amazing it must feel to have pain with walking/running, then to get on one of these things and move pain free and resume training. Thanks to Outside PR and Life Care for giving me the opportunity!

I wish I could do an Alter-G giveaway. When I am rich from my acting skills, I will buy one and give away one.

Would you want to try this thing? Or have you already?

SUAR

Saucony Winner and Running Shoe Study

The winner of the Online Shoes/Saucony Giveaway is #43 Michelle from Running with Attitude. Great blog name, great lady! Shoot me an email at beth@shutupandrun.net and we’ll go from there.

I never re-post old posts because you already read it and since I’m boring, you probably don’t want to read it again.

It would just be fart, crap, repeat, right?

But, there are exceptions to every rule. During the great blogger crash of twenty eleven, I lost a post about the link between injuries and running shoes. Fortunately, I do my blogging on Windows Live Writer, so the draft was still there. Problem was, you all left some amazing, insightful and informative comments that got blasted into outer space (maybe it was the rapture).

I’ve had several readers ask what happened to that post and the ensuing comments.

Here is a re-post of what was written and I’m asking you to PLEASE take the time to re-comment so I, as well as other readers, can learn from your responses.

So, here goes:

A not-yet published article swimming around in the running world is causing quite a stir. The title?

New Injury Study Finds No Link to Running Form or Shoe Type

I am just the messenger. Please do not throw stones.

How did I get my hands on the contents of this top secret article to be presented for the first time at the American College of Sports Medicine in Denver in May? A synopsis of it is on the Runner’s World website. Duh!

Here’s the skinny:

• The study was conducted at the University of North Carolina and included 700 local runners (ages 18-50) who have had been running on average for 10 years at about 20 miles per week.
• 57% were female

Results:

• Heel strikers who had injuries in the past 12 months: 49.3% (the highest percentage represented)
• Mid foot strikers who had injuries n the past 12 months: 51%
• Forefoot strikers who had injuries in the past 12 months: 49%
• Barefoot runners who had injuries in the past 12 months: 43%
• Chi, POSE, similar running styles who had injuries in the past 12 months: 46% (the lowest percentage represented at only 5%)
• Those running in traditional running shoes reported similar rates of injury for stability, motion control and cushioning shoes
• Runners reported an average of 41.6 injury days in the past 12 months

Author and researcher Don Goss, an Army PT who has conducting running shoe clinics for the past 16 years, does not necessarily think the study is conclusive or completely represents the truth for the running community. While he agrees that it appears there are no differences in overall injury incidence between runner using different strike patterns and shoe options, he is adamant that more data is needed.

He does report, “It looks like barefoot running and minimalist shoes increase risk of some foot injuries by while rear foot striking and traditional shoes increase knee injuries.” Given this, certain shoe/strikes types might be more advantageous for runners with particular types of injuries.

He agrees the weakness of the study is that it doesn’t represent a large enough sample of runners.

In response to what Goss thinks causes injuries, he states, “There’s not one simple answer to that question. Training errors, mal-alignment or the genetic predispositions, tight soft tissues and bad technique would certainly all be at the top of my list.”

He goes on to say that we are all different and there is not one cure all shoe or running pattern that will wipe out all injuries.

That said, he wants you to be part of the ongoing study by taking the running survey HERE (you must be 18-50 years of age and run at least 6 miles per week).

My impressions? It is useful and insightful information. Just looking how running form and running shoes have changed over the past decades, it’s obvious that we are still evolving and trying to find the answers. There is not a “one size fits all” panacea, but it is very unique to each individual depending on hundreds of factors. I agree that a much larger sample of runners is needed to make any definite conclusion.

I have had two stress fractures. I truly believe the first one in my foot was the result of bad shoes (really bad, cheap, no support shoes) and overtraining. The second one – in my hip – I  believe was linked to my lack of cross training, deficiencies in my diet and no recovery weeks.  If I had been running barefoot, been in different shoes or striking on my forefront, could my injuries have been prevented? Maybe, but I’ll never know.

What are your thoughts? Do you think foot strike and running shoes can contribute to, or minimize injury risk?

SUAR

Boo Boo

It was a tough day on the bike.

I fell and I cried. I don’t know how it happened. I was trying to start from a stop and toppled. Then Ken sort of fell on me. I was stuck under my bike, still clipped in on one side. My chain fell off. At that point I was more embarrassed for the scene I had made at this intersection full of cyclists and cars than worried about the scrape.

Once I was up I realized how bad my knee hurt and I still had to ride home ten miles. That’s when the wind kicked up and my shoulder started to hurt (the guy who did my bike fit yesterday needs a kick in the crotch).

I love to be out riding, but today was not one of those days. 31 miles. I came home and quickly went to the donut store where I got a cinnamon roll the size of my head and large coffee with extra cream. Immediately I felt better. Fulfilled. No more pain or sadness. This is what’s left:

I am loving my hair here. Don’t be jealous. Just put your hair in helmet for a couple hours and sweat, then take it off and you too can have this style:

I am mentally preparing for getting into the shower and how I will scream like the little girl that I am when the soap hits my boo boo. I may be 44, but I can still cry, wince in pain and ask for sympathy. I know we have a Mickey Mouse band aid around here somewhere.

Feel free to send sympathy cards and more donuts.

Triathletes have feelings too.

SUAR

Rebounding from Injury

I’m not sure if you all knew I had an injury and made a comeback. I never write about it. {insert sarcasm}. This is a picture-less post. Sorry. I had to get down to business. No time for meaningless self timer shots of me on the toilet or in the tub.

Okay, maybe just this one picture so we can play a quick round of “which body part is this?” Guess right and I’ll give you a sticker or a Jolly Rancher. Your choice.

That was fun, but now we must be serious.

Jeff from Running Through Phoenix asked me to post a bit on rebounding from my hip stress fracture injury and what my pace/mileage has been like. I do whatever Jeff tells me because I like him, and I feel badly because his ass is chaffed. So, here goes.

Returning to running post injury scared the crap out of me. With Boston looming, I tried not to rush my rebound just because I had a marathon to do in a few weeks. I did a swell job of not letting the pressure of the marathon put me in the danger zone of either reinjuring or delaying my recovery. If I hurt, I backed off. As much as it made me shit bricks, I was prepared to drop out of the race if my body wasn’t ready. One of the biggest hurdles was and is getting my confidence back in my body.

After a successful run in Boston with no pain, I knew I was completely healed from what my doctor calls the “mother of all stress fractures.” I was then free to return to running without too much fear. So, naturally I started putting in 70 mile weeks running twice a day everyday. You guys are so gullible.

What really happened was I chose the half ironman as my next goal because it would give me a marathon-like challenge, but would force me to cross train my ass off. I couldn’t fall into my old habits of running + running + more running = injury.

It is so different doing multi-sport training.  That means I am running much lower mileage than I typically do. I am doing 3 runs a week with only one of them being longer. Last week was six miles and I did that at an 8:30 pace. I told myself to hold back, take it easy and continue to let myself return to running in a smart and civilized way.

You know, self, you don’t have to go balls to the wall with every run. Which is good because I don’t have balls. Even with holding back I found that my pace was pretty much where I left off when I got injured. A regular non-tempo/speed/long run used to average about 8:30. I would venture to say I am fully back to where I was.

It’s true that when you get injured you return stronger. Stronger physically, because you have spent quality time with the pussy posse and run in the pool every f*cking day. Stronger physically because you have cross- trained the hell out of your body and are probably more fit head to toe than you have ever been when you are just a runner. Stronger physically because theoretically your broken bone heals stronger than it was before the injury.

Stronger mentally because you have had to battle through a serious tough patch and then you ran marathon in Boston with very little training. Stronger overall because you are more confident, smarter, more determined than ever to meet your goals.

Here’s the thing. Just because I got injured and learned a lot does not mean I won’t get injured again. I am fully aware that my competitive spirit and type-A behavior pushes me to an edge that can be dangerous.

I will always have to work on the “less is more” approach. I will always have to pull myself back and not overdo it. The only way that I will be successful at this is by holding myself accountable. One of the most valuable things I have learned is that I need recovery weeks every 3-4 weeks. You cannot ramp up over and over again, week by week, until race day and expect to reach the start line not over trained. You have got to pull back and rest to become stronger. I now know this. I now respect this. It might seem counterintuitive, but when you study the physiology of the body you realize it is truly the only way to go. Hell, those pros sleep like 95 hours a day and they are still pros.

But, when the day is done, I try to remember a few things.

• Don’t take yourself so seriously. Training is not your life. Miss a workout? It’s okay. Tunnel vision is stupid. Your life is full of things non-running/biking/swimming related and you need to give those things attention too.
• Do what you love. If training loses it’s appeal, change it up, take a break or re-assess your goals. No one is holding a gun to your head saying you have to complete an event.
• Your value is more than how fast far you run/bike/swim/pole dance.
• It’s just a race. Get over yourself.

Awesome review/giveaway coming tomorrow, so check back.

 SUAR

Winner and Thoughts

The winner of the 110% Play Harder Calf Sleeves is Haley from Climb, Run, Lift, Mom.

Congrats! Drop me an email at shutuprun@gmail.com and I’ll tell you how to claim your prize!

I’m trying to not let Boston consume my every thought, but it’s hard. I’ve been up since 4:30 a.m. hashing through stuff. The journey to get here has been dramatic, long and bumpy. Like I have to tell you that. I will say that although this upcoming trip revolves around “The Boston,” it represents much more than a race for me.

Remember back in January when my daughter made this for me?

She must have had a crystal ball.

The day I found this gift on my desk I was incredibly touched.  I was not, however, convinced I would make it to “The Boston.” At that time, I still had a lot of pain, had been told by my PT I should not run Boston, and could scarcely put in any miles. Our close friends planned on making the trip to see me run Boston and I told them not to buy tickets because I just wasn’t sure I would be able to do it. That sucked.

See the thing is, I’m okay with not PR’ing. I'm okay with walking some. But, I am not okay with doing the race in pain and perhaps setting myself back even more. It was a huge question mark back in January and February.

What a difference three months can make. I am pain free. I feeling twinges now and then, but mostly my left hip feels as strong as my right.

When you’re injured, it’s kind of like when you’re pregnant (minus the growing fetus and the huge boobs and the puking). Everyone has an opinion about you and your situation. I do appreciate most advice and input, but sometimes it’s confusing and overwhelming.

• You’re lucky, you healed so fast.
• What’s wrong with you? It took you so long to heal.
• You must be malnourished.
• You should run barefoot.
• Did you try acupuncture?
• You’re in the wrong shoes.
• Only run on trails.
• Run on the surface your race is on.
• You must have a vitamin deficiency.
• Did you get  bone scan?
• Eat more anti-inflammatory foods, more dairy, less dairy, more protein, etc.
• Stretch.
• Don’t stretch.

The list goes on.

These are all good ideas and things to think about. But, my point is – we heal in our own time and we all make sense of our injuries in different ways. We make a choice whether we grow and learn from what has happened.

I don’t know if I over-trained and that led to my injury. My training plan was reasonable, moderate. My goals were consistent with my fitness level and history. Bottom line is that I am in the highest risk group for stress fractures: female, over forty, thin, white.

I wish I were a stocky black man.

Who knows? I just may be someone who need to run less and cross train more. I am determined to keep running, but am willing to change how I do things in order to stay healthy. Being  a newer runner I got SO excited about my goals and races that perhaps it got away from me and I lost perspective and balance. I am finding my way back to somewhere in the middle.

So, yes, Boston is WAY more than a race for me. It represents healing, strength, overcoming adversity, determination. I did not go it alone. I had you. I had my family, my friends, my faith.

So, thank you. For being there. For raising me up. For believing in me. For supporting me. For being honest when I needed to hear it. For loving me and my poop woes. 

SUAR

Top Five Worry Busters

A week from today is the Boston Marathon and did I tell you I am running? The other day my dental hygienist asked me how far the marathon was. Then she asked me what my goal was – to place in the top ten? To win?

I love non-runners. I love that she thinks I could win.

Boston weather update for race day. I could so deal with this:

Before I get to the subject at hand, I wanted to let you know this morning I ran my fastest mile since being injured. 8:20. I went out for a four miler, and being a shorter run I wanted to see how it felt to run faster again. My legs love to run faster. It felt great. Now back to moderation. For now. But, I will be back.

Moving on…

I read something profound recently. Yes, I do read and not just books with big color pictures or magazines where I am quoted on page 126.

This profound thing I read said, “Worry is not preparation.” Meaning that just because you lay awake all night worry about how hard the wind is blowing does not mean it will stop blowing for your marathon the next morning. It might stop blowing, but it might not, and your worry has absolutely nothing to do with whether the wind stops blowing. So, why worry, right? Wasted energy.

And yet. Worry and obsessing about things at 2 a.m. is what I do. It’s part of my routine. I’ve always been somewhat of  a worrier but it got multiplied by a zillion when I had kids.

This is what I look like right before squatting on –>>
the toilet only I usually have my pants down. Bet you didn’t know
my zipper glowed in the dark.

If I have something really big to worry about like a stress fracture or a sick child and then it resolves,  I will find something else to worry about like the fact that the gutter might fall off of the house and hit a baby. The other day I wanted to do a long run early in the morning. It would mean leaving Emma, age ten, alone sleeping for about an hour. I told Ken, “This worries me. What if she gets sick?” His response, “What the hell? What if you get bombed by a missile on your run?”  (to his credit, the stuff with Libya had just started).

What if. What if.

Then I started worrying about getting bombed by a missile.

The mind is a funny thing. It latches onto your vulnerabilities, and holds on for dear life. Give it an inch and it takes a whole damn marathon. This is why the practice of being aware of your thoughts is so essential.

Here are five things to try to bust the worry out of your mind and life:

1. Have the crazy cat lady conversation in your head or out loud at the grocery store because it freaks out the guy at the deli. The big self (wise, peaceful) tells the small self (negative, judgmental, etc.) to knock it off. Example:

Small: Good luck running that marathon on April 18. You’ll be tired, slow. Your longest run has only been 15 miles. You will crash and burn.

Big: Go pick on someone else. I worked hard to BQ and I’m glad I can go and take it all in. As long as I don’t get swept up at the end and my hip doesn’t fall off on Heartbreak Hill I’m good. Nothing can rain on this SUAR parade. (there is  a parade right?). Now, deli guy, can I take a look at your salami? (That’s what she said)

2. Stop the thoughts. Being aware of your thoughts  means you can stop them dead in their tracks when they arise. Example:

I don’t feel good. Shit I’m getting sick. This means I can’t run this week. Illness will make me weak. What if I’m sick on marathon day? I’ve gone through all of this just to be sick on race day….STOP. I stop the thoughts and replace them with pleasantries or tell them to f*ck off.

3. Get distracted. If I’m hanging out focusing on a worry, I do something else. Example:

My knee hurts. Crap, I hope I’m not injured. This sucks. What if it hurts at mile two? How will I run 24 more miles? STOP – wow, look at all those piles of dog shit in the backyard. I’m going to go get some fresh air and pick them up.

4. Tell someone. Many times worry swirls around in our heads and becomes very powerful. Sometimes what we’re worrying about is not even true or is very unlikely to happen. I like to take the burden off myself and share the worry. Helps every time to get perspective.

Me: I’m worried I might get hit by a missile.

Friend: Yes, I could see why you’d worry about this. You idiot.

5. Pray or Meditate. I’ve heard it said that prayer is when we talk to God, and meditation is when He talks to us. I’ve not overly religious, but I do believe in God and the power of something larger and greater. A force. And I do believe that if I trust in the bigger picture and stop trying to micromanage every moment, great things can indeed happen. Sometimes we just have to get out of our own way.

How do you keep worry at bay?

Off for a salami sandwich,

SUAR

PS: Don’t forget my awesome 110% Play Harder calf sleeve giveaway. Ends Wednesday.