Whidbey Island Half Marathon: Chasing Down My Goal

By Tanya

I finally ran my first half marathon in almost two years and it felt great! I signed up for the Whidbey half marathon in October 2013 with the hope that I would be able to run it in 2014. As you know, I started out my running career way too fast and furious. As a result I have been plagued with on-going injuries for which I had to take all of 2013 off to recover.

When the new year came around I committed to training differently. I started seeing a new Physical Therapist.  Per her advice I worked to change up my stride to a faster cadence and foot turnover rate. I also focused on using my upper core muscles by pulling up and tightening my "inner corset" while I ran. This type of running certainly added a new cardio challenge, but overall it lessened my pain. I also was advised that although my hamstrings may feel tight, they actually are not, so stretching them would only further my problems. Therefore I should stretch my hamstrings as little and as gently as possible.

I eased back into running slow and steady and made sure I could maintain the correct form and stride for the entire run. I also kept up with my cross-training routine of swimming, core exercises, and Zumba. This meant that I only gave myself two running days per week.

My Fitness Pals: Taking All The Help I Can Get

By Tanya

The past ten months have been quite a challenge for me in regard to my fitness. For the past year-and-a-half I have struggled with some on-and-off lingering pains and injuries. These pains have now become chronic, occurring daily with or without exercising.  As a result I've been forced to alter and limit my physical activities and completely stop running.

I have sought out numerous body work specialists including physical therapists, chiropractors and massage therapists. I have spent countless hours trying to self diagnose over the Internet, coming up with a million different possible causes and treatments. I have taken breaks from any and all physical activity to allow myself to heal.  Unfortunately as soon as I start exercising again, even taking it easy, the pain comes right back.

For the most part, I have maintained a positive attitude.  I've gotten creative and found any type of physical activities I can do to keep my body moving. I have taken up swimming and the elliptical has been my best friend through the winter. Through all this I have been pleasantly surprised to find how motivated I am to get any type of physical activity into my day. I guess when something is taken away, it makes you value it even more.

Boston Training Week 6: Confessions of the Overtrained

by Carissa

I have a problem.  I am six weeks into my training plan for Boston and I’m beat.  This week was a recovery week where my mileage dropped down.  In theory it would give my body a chance to recover before I ramp up for the next couple weeks of training.  However, I don’t feel recovered.  I came out of week five with an unhappy calf and foot.  I ran nice and slow this week hoping the aches and pains would go away.  They are better but my body might not be ready for the 50 mile training week that’s up next.  

Six weeks of training all checked off

In addition to my leg not being 100% my schedule is wearing on me.  Last spring I trained for Eugene Marathon using a schedule with the same amount of peak training miles.  It was challenging but doable.  I ran but I didn’t do any cross training.  I didn’t do core work.  I didn’t do weight training.  I know these things are important for running strong but I did not feel like I could squeeze them in.  

After the marathon I finally established the habit of strengthening my core. I added strength training twice a week.  I added swimming twice a week.  Six weeks ago I added a marathon training schedule from the book Advanced Marathoning.  I tried for several weeks to keep up with it all.  I added too much.

Making the Most of the Present

By Tanya

For me, 2012 brought forth many fitness highs and lows. It was my plan to run the same amount of races as I did in 2011- eight 10k's and two half marathons - with the omission of the full marathon. My dream was to break my previous PR's but I knew that would be really tough considering that I had a ridiculously fast first half marathon experience and I was still experiencing occasional knee pain from my over zealous first marathon training. Never the less, I like to dream big. I figured that if I trained smarter and listened to my body more, I'd be fine.

My first 10k went well and I felt good.  But as my training progressed I was not able to work up to the speed I had at this time last year pre-injury. In my mind I had resigned to the fact that last year was beginners luck on fresh legs and that I would most likely never run that fast again. When it came time for my first half marathon of 2012, I did in fact come up short. Regardless, I know I did the best I could and I was proud of my performance. After the race I took time off and then continued to train smart. However after the next 10k I once again found myself dealing with more pain. This time it was in my hip flexor and lower back.

I decided to go to physical therapy to try to fix the root issue. I was optimistic that once I started to correct the suspected cause of my pain - muscle imbalance and quad tightness - I'd be free to run like I mentally wanted to. A few months of PT brought more strength and stability, but the pain would pop back up after a few weeks of running. I continued on this roller coaster of a few good running weeks followed by a week of recovery for the rest of the year. The remainder of my 10k races fortunately fell on good running weeks and I was even able to break one PR from last year.  I tried to not get disheartened when my pain would flare up and I'd have to take a break from running.

Boston Training: Week One

By Carissa

I wrapped up my first week of training and wanted to share the highlights (a few) and lowlights (more than a few) with you my sole sisters:

Monday:

I woke up bright and early to make it to spin at 5:30.  I enjoy spin class.  Now that I’m ramping up for training I probably won't be able to squeeze it in weekly.

For lunch I had the pleasure of hosting Holly, Devon and Kristen for a little Boston training kick-off lunch.  I’m kicking myself for not taking any pictures.  Everyone arrived looking so cute: showered, make-up, street clothes.  Pretty much the opposite of the I just rolled out of bed look I usually sport when meeting a friend for a run.  We had fun getting to know each other better and talking running over a leisurely lunch.  

I Wish I Hadn't...

By Carissa

I wish I hadn’t... pushed through that niggle which arrived in my left foot as I increased my mileage over the past couple of weeks.

I wish I hadn’t... followed through with that speed work when my foot was sore and I wasn’t sure whether I should be resting it or running on it.

I wish I hadn’t... followed up that speed work out by throwing on a pair of heels because I liked the way they looked with my jeans.

I wish I hadn’t... after a few days rest, put on my minimalist shoes and went for a "how's my foot feeling" test run.

Because a few days later my physical therapist friend examined my foot and told me my plantar fascia was tight.

Rollin’ In The Deep - - Foam Roller Love & Other Advice From An Injury Prone Runner

By Tanya

Me and my beloved foam roller

There is no doubt that running has provided me with numerous health benefits, however there is also no denying that running has been tough on my body.

I have read that when running, the average runner strikes the ground with seven to eight times the force of his or her body weight. No matter how much you weigh that’s a lot of stress for your muscles, tendons, joints and bones to endure!

Almost every runner will tell you that aches and pains are par for the course especially when you first start out, increase your workouts, or challenge yourself with a new goal or routine.  As you continue to run and push your body to new limits it is almost inevitable that at some point you will sustain some type of injury.