Ack! I'm a Jogger

We've all had the conversations on the difference between a jogger and a runner.  I would bristle if someone referred to me as a jogger.  And yet now, I'm pretty sure I'm a jogger just out there to say I exercised and burn some calories.

You haven't heard much from me because I'm not running much.  Back in August shin splints (posterior) on the side of my leg (not the front where shin splints are usually located) started plaguing me.

I run maybe 2 times a week and what used to be 4 miles is now 3 miles. On my 3 mile run, I realized I'm now a dreaded jogger.  My pace is super slow and I don't have motivation to even be out there running.  I run about 1.5 miles and then after that it's a walk/jog on the way back with more walking than running. I'm definitely a jogger now.

I've put off PT for numerous reasons but after realizing the shin splints aren't going away on their own, I'll be heading to PT in March. Maybe I'll regain my runner status with PT.

Happy Running! (not jogging!)

Fat Cells Screaming STOP! First Run After Carpal Tunnel Surgery

I can always tell when I've had a long break from running.  I itch all over when I run.  My thighs, stomach, butt, arms... everything itches. I figure that's due to the fat cells being jiggled, not enjoying it one bit and screaming STOP!

I went for my first run after carpal tunnel surgery and my fat cells got quite comfortable in the 7 day running break and jiggled till they itched.  What didn't itch, hurt or feel numb was my hand.  Prior to surgery after 1.5 miles my right hand felt numb; so my 4 mile run was a good test and there was no numbness.

I knew prior to the surgery I was underestimating the discomfort and I was right, it hurt much more than I expected. I thought I would be able to write with a pen, work on the computer, take pictures and work on my taxes the day after surgery. It took a week before I felt I could actually write and type on the computer (although using the mouse with the left hand is still more comfortable).  I did take pictures over the weekend and took frequent breaks and learned to move the zoom with my left hand instead of the right.

One thing that surprised me and got me lots of compassion is the bruising and the swelling.  The first two days after surgery I had to keep my hand held above my heart to reduce the swelling and blood flowing into the fingers. Even though I followed doctors orders, the fingers still swelled and each day became more purple until it looked like I hadn't washed my hand for a month.

The area above the bandage changed coloring and looks bruised

If you're reading this blog because you're contemplating surgery, here's what I can tell you about post surgery:

• Running and sleeping is without the numbness. I've heard this from other people that the relief from the discomfort from the carpal tunnel is immediate. It's just the surgery that hurts.
• It's surgery. Don't fool yourself and think because it's a common surgery it's not going to hurt. It's still surgery and it still hurts.
• My doctor said I could go back to work the next day or he could give me up to 6 weeks off.  I opted for three weeks off.  There is no way I could have used a computer or written with a pen the day after. After one week I'm feeling well enough to write and can type. Using the mouse is uncomfortable but lower on my arm instead of on the incision. I'm hopeful that after 3 weeks I'll feel relaxed and have some projects and my taxes done. I'll be a new person with a working right hand.
• Each day there is more movement with the fingers and not too many things aggravate it. I can open doors now( I didn't have the strength or ability to grab a door knob the first 5 days), dressing myself is better but pulling up my pants is still a delicate situation. I have to re-position my hands a lot to prevent discomfort or twisting my hand wrong.  I haven't tried putting my bra on myself yet but will try tomorrow.
• I kept my bandage till the 8th day and it didn't hurt to take it off. It was so wonderful showering without a plastic bag and rubberband over my hand.
• The incision area is still going to hurt for awhile.  My doctor said that it'll probably be a couple months before I can do a pushup without feeling it.  Considering I'm not a giant fan of pushups anyways, I'm not heart broken to hold off on them.
• Milk it for all it's worth.  I haven't had to make dinner or wash the dishes in a week and I think I can get another week out of it.

A big thanks to my sweetie for taking care of me, making my meals, doing the dishes and helping me out.  

Happy Running!

Do Hamstring Injuries Recur?

In a previous post, I explained the assessment by Nicole from Spooner Physical Therapy regarding my hamstring injury. Nicole had an article of great interest to me: Hamstring Strains: Basic Science and Clinical Research Applications for Preventing the Recurrent Injury* from the National Strength and Conditional Association.**

Considering I'm grumpily at about the same point I was a year ago (on the injured list due to a hamstring) the first paragraph could have been written about me.  

"Athletes may show post injury structural changes in the muscle tendon unit and be at risk for reinjury for up to a year after return to sport."

Reading the above in a strange way made me feel better. I'm not alone.  The article suggests recurring hamstring injuries may be related to older age, muscle imbalances in the thigh, decrease in quad flexibility and of course, previous hamstring injury.

The article is science based and covers all athletes, not just runners. One study using Australian footballers (that's soccer to us Americans), showed the rate of recurrent was 12.6% during the first week returning to the sport, 8.1% during the second week and a 30.6% after 22 weeks.

Hamstring injuries are a strain or a tear, not of the muscle itself tearing from the tendon, rather is muscle tissue around that sustains the damage. Scar tissue forms as the muscle attempts to heal itself and it's the scar tissue that decreases the flexibility and increases the potential for a future injury.

All of that is nice to know, but how do you heal from it?***
The article says

"rehabilitation exercises targeting neuromuscular control of muscles in the lumbopelvic region are effective at reducing hamstring injury rates."

The article also indicates people treated with a "progressive agility and trunk stabilization (PATS)" program had a reinjury rate of 0% after 2 weeks and 7.7% after a year.  Compare this to the hamstring strengthening and stretching program reinjury rate of 54.5% after 2 weeks and 70% after a year.  So contrary to what many doctors, PT's and Chiropractors (not all...there are a few good ones out there) prescribe of stretching and exercises to strengthen the hamstring, there may be a different solution.

Watch for an upcoming post regarding PATS.

* Article was written by Marc Sherry, Thomas Best, Amy Silder, Darryl Thelen and Bryan Heiderscheit. Subscriber login required. http://journals.lww.com/nsca-scj/Abstract/2011/06000/Hamstring_Strains__Basic_Science_and_Clinical.5.aspx

**www.nsca-lifg.org is a member site. I'm assuming joining would give you online access to the article.

***Outside of personal experience with hamstring injuries and an interest to get back to running, I have no medical, PT, or other superpower training.

Hamstring Injury Evaluation

After two months of taking time off from running,  ART (active release therapy), running a half marathon and feeling worse a week later (surprise, surprise) I decided to go back to the physical therapist (again) for my injured hamstring. Nicole, from Spooner Physical Therapy, is a running specialist and a runner herself so she gets it. She understands.  She's different than a normal PT which will have you do some stretching, some exercises and then ice.  During the evaluation we didn't talk about the hamstring except for when I would interject because I felt it should be in the spotlight, at least a little bit.

I already knew hips and glutes were important for the entire lower body system, which is why I incorporated monster walks, lunges and planks into my inconsistent routine. Getting injured is a surprise because I thought I was doing enough maintenance.

Nicole didn't focus on the hamstring in the evaluation because she knew that wasn't the cause.  Nicole had me stand on one leg and perform a one legged squat. Like the old lady who swallowed a spider, I wiggled and squilled and about fell over. My balance was horrible.  No wonder you're hamstring is sending you a message, Nicole explained, it's needing to compensate.

My quads and my hamstring have been working overtime because my butt muscles aren't firing.  I need to retrain my body to speak a new language, the buttock language.  The exercises all begin with a pelvic tilt, which fires the buttocks. The tricky thing is my quads often want to do the work and it takes tweaking the posture, focusing on the muscles and readjusting to make sure that I'm using the right muscles.

Its going to take time to retrain the body to use the glutes instead of the quads. I hope I'm a fast learner.

Happy Running!

Methylprednisolone- AKA Miracle Drug to Get You to Starting Line

Methylprednisolone in my opinion is a miracle drug for runners.  Something hurts? Take this and the pain goes away; while the pain is gone, run your heart out.   The downfall is you didn't resolve the issue which caused the pain.  Let's back up and do some disclaimers.  


I'm not a medical professional by any means and I suggest you read my entire post before thinking you can break a leg and go out and run.  Methylprednisolone is an adrenocortical steroids. It is a heavy duty anti-inflammatory drug that unlike anabolic steroids, where your voice gets higher and your balls shrink, the inflammation shrinks instead.  The decrease in inflammation decreases the pain, which can help get you to a starting line or through a race.  The effects of the adrenocortical steroid is temporary and while the area of pain feels good for 2 weeks, the reason the pain occurred in the first place is probably still there.


Any drug is not without it's side effects. One side effect that isn't listed on the box, If you run on an injury, even though it's not hurting, you could be causing more damage to the tissue.  So although you run for a couple weeks, you may me taking a couple months off afterwards.  Other side effects if the drug is taken for a long time and/or depending on dosage include weight loss(like that's a bad thing?), glaucoma,osteoporosis and pshychosis (like I don't feel crazy enough already). 

The drug is taken in a decreasing dosage to avoid Addisonian crisis, which can be fatal.  When you start taking the medicine you take 6 at prescribed times throughout the day. 5 the next day, 4 the following, and so on. Just flat out stopping the drug in the middle could cause adrenal disfunctions which leads to nasty things like vomiting, direahea, convulsions and other things you want to avoid so take the medicine (as true with all medicines) as prescribed. 


I have taken this successfully in the past but don't call up my doctor and ask for a prescription anytime it hurts.  It takes a couple days before there is relief and the effects will last about a week after.  I have never taken a cortisone shot before but would probably opt for methylprednisolone before getting a cortisone shot, as I've heard those are also temporary. The use of methylprednisolone is an option to discuss with your doctor and may help you get to the start line.


Happy Running!

Aqua Jogging- How to Make It Interesting

In my ongoing quest to stay active with a bad hamstring, I took to the pool today. Aqua jogging is a great substitute for running but it can be boring.  To make it more interesting I have done the following:

1. Wear a watch and run for X number of minutes.  As with starting running for the first time, you need to build up time.  Start with 10-15 minutes. If you go out with a goal of 30, 45 or an hour, you may be setting yourself up to fail by not building up to the time. Physically it may not be as demanding but the mental challenges as the different mindset may need to be built.
2. Do speedwork.  High knees for a minute. Jog for a minute.  Or quick feet and arms for a minute. Pump your arms only for a minute.  Not only does changing the routine get the heart rate up, time will go quicker when you're focused on the next set.
3. Wear a heart rate monitor and see how high you can get your heart rate.  With aqua jogging I've never got my heart rate up close to where I can get it with running but it's a good workout to try and get it high or to keep it high.
4. If at a pool with lanes, go with a friend and run races in the lanes.
5. Wear a hat and clip a mp3 player on the bill (my older shuffle has the clip), put the cords under the hat and run to the music.
6. Add some freestyle swimming (without the flotation belt) to break up the running. 10 minutes of running, 5 minutes of swimming breaks up and makes it interesting (if you don't drown first).

What have you done to make aqua jogging more interesting?

Happy Running!

Writhering on the Ground

During the Whiskey Row half marathon John stepped on the edge of a cone base and turned his ankle. I heard him yell out and turned to see him laying on the ground. Right away I turned and gave him a hand to help him up.  After a few tentative, very hobbled steps he said it wasn't too bad and for me to go ahead.

I tell you the real scoop because now it's turned into a fictitious fable of how I lgave him the evil eye and abandoned him writhering on the asphalt in pain and I just kept running after while he had to walk 2.5 miles uphill to the finish line. And me being the mean girlfriend that I am, forced him to hobble around the grocery store on his injured, bruised ankle. Poor, Poor Baby!

Keep in mind that shortly after it happened he said there are two scenarios to rolling an ankle.  One, being oh crap, this sucks and I rolled my ankle but it's not too bad.  Two, oh crap that crack sounded really bad and now I'm screwed and have crossed the line to it's not ok.  John was on the side of it's not too bad and once it warms up its sore but not too bad.  He also uses the term rolled ankle where if it were me I would be crying sprained ankle (which I did once and was on crutches and it truly sucked)

When I sprained my ankle and posted about it here and told the story here I mentioned I bought an ebook about rehabbing a sprained ankle. If you'd like a copy, send me an email at cheinle at cox dot net. Here's is a summary of the book:

1. After spraining the ankle ice if you can't walk on it ice for 36-48 hours after. If you can walk on it, you can ice immediately after and then go to the next step.
2. Alternate a minute of hot water and a minute of cold water for 10 minutes.
3. Massage the foot
4. Stretching exercises with the ankle without causing pain (discomfort yes, pain no)

The book goes into more detail and it is supported with references. Does it work? I was expecting a miracle being able to run the next day but it took me weeks to get back to it.  Did it help? Possibly. At least I felt like I was doing something productive (in addition to my wallowing in my misery of not running).

I do feel bad that John sprained his ankle but am glad that it isn't too terrible and that once it warms up he only has a mild limp.

Whiskey Row Half Marathon

Up to six weeks ago I was training for the Whiskey Row full marathon. I had three 20's accomplished with 2 of those being on hills.  I was feeling prepared coming up on the final stretch when at track I strained my left hamstring.  Over the past six weeks I had massages, ART and did lots of strengthening exercises.  I successfully ran 14 miles last weekend (jumping from 0 to 4-6 miles to 14 within two weeks is not recommended). The question still remained should I or shouldn't I run the full?

I pondered numerous things that I blogged about and on Tuesday realizing it was more important to have a positive experience than the bragging privilege of running a full.  And not only any full but the Whiskey Row full, one of the toughest, hilliest marathons.

Whiskey Row takes place in the pine trees up in Prescott, Arizona starting at elevation 5280 and goes up to about 6400.  Some of the local residents come out and one couple handed out bananas to the runners.

My goal for the Whiskey Row Half was to get to the finish line UNINJURED and to accomplish that I was going to walk the steep hills.  I implemented my first walking hill and felt awkward knowing I wasn't tired but it was more important to not strain the hamstring.  From miles 4-6 I felt like I was doing more walking than running.

Mile 1 was a nice, easy pace. It was fairly crowded and my 9:03 mile was a perfect pace.
Mile 2 had some mild hills and I was surprised with an 8:44
Mile 3 yep, starting the hills 9:38
Mile 4 more hills 9:42
Mile 5 dang with was steep11:01
Mile 6 and yet more hills 10:46
Mile 7 was the final uphill to the turn around point and then we started downhill 8:47
Mile 8 was all downhill and to have our friend Gerald be proud I ran this strong at 7:32. I want to give a shout out to Ari, who posted on my blog and I when I saw a lady with "Ari" on her shirt, I knew it was her.
Mile 9 I was still flying and wondering if I was pushing too hard for the middle of the race. After all, it is still work to run downhill and you can wear yourself out running downhill.  7:36
Mile 10 John caught the edge of a cone, turned his ankle and went down.  I stopped, helped him up and walked with him a bit.  HE SAID to go on and he'd walk it in.  I bring up the point HE SAID for me to go on because he's now complaining how I abandoned him injured in the race. 8:55
Mile 11 9:08
Mile 12 I stopped at the water station and told them about John and he may want help. 9:10
Mile 13 The final mile and I was tired and walking that had nothing to do with the hills.  Even the last 400 I had to walk some.  8:36

I am utterly pleased to have finished the race with a 2:01:22 and uninjured. I am SUPER glad that I didn't try and attempt the full marathon.  If I was as tired as I was at 13 miles, a full 26 miles would have been truly, truly miserable. And although the hamstring has some minor tightness after the race, I am healthy and happy.

Happy Running!

Blogathon Begins

Happy May 1st (only 4 days to Cinco de Mayo) and I'm already wondering what I got myself into.  Blogging everyday for a month seemed like a good idea over the weekend when I was lounging around watching my favorite show Psych.  Now with life spinning around me again, I wonder if I can blog everyday for a month.

Yesterday the day started at 4am, a short 4 mile run then off to work where I'm dealing with an unexpected, emergency fire drill project; then to come home late and then continue to work by putting together paperwork for an eviction for a rental tenant. Joy!

The good news is I did get a 4 mile run in on Monday.  About a month ago, after weeks of hamstring tinges, the hamstring decided it had enough.  For the last month I'm been getting ART (active release therapy), doing strength exercises while doing little or no running.  I can't say I'm 100% but did get a long run in on Saturday and am leaning towards still running the Whiskey Row marathon this weekend.  If I walk the hills and treat it as a long run I can finish the race. The time doesn't matter. My concern is if the hamstring decides again it's had enough and then my other summer running plans are impacted.

Have you ever started a race not knowing if it was a good idea or not due to an injury?  What was the outcome? Do you regret your decision or did it turn out ok?

Happy Running!

Monk and The Elliptical and the Case of the Mismatched Shoes

I canceled my Blockbuster membership and switched over to Netflix.  Blockbuster closed the local stores making it impossible to exchange the DVD for another one and having the DVD's show up in the mail wasn't as fun anymore when they sat there waiting to be watched.  Netflix doesn't have a great selection of movies but they do have some TV shows that I enjoy watching, like Monk.  Netflix has 100 episodes of Monk that I am thoroughly enjoying and only have 85 more to go.  Monk is an excellent detective and has an EXTREME OCD personality that if it wasn't for his assistant, he would be unable to function in the world.  His OCD habits cause me to cringe yet laugh out loud.   This last week I have been watching one a day while I use the elliptical.  I signed up for a boot camp thinking it would force me to do my core exercises and day one the lunges left my glute screaming for a break and I was so sore the next day.  On the 2nd day the little short sprints caused my calf to cramp up tighter than Adam's butt out while he's out on a run trying not to poop.   So it's been a week, the calf is still tight and I get terribly grumpy when I can't run.  And why is it when I can't run, I increase my food intake 10 fold and  make poorer choices.  French fries and chocolate have been staples the last week.   It should be the opposite.  If I can't run then I should be more aware and make better choices.  Oh well.  At least I'm getting in lots of Monk time.

My friend Rob showed up to track with two different shoes (at least they weren't two left shoes) and two different brands at that.  The jokes flew around that he was cross dressing and took the advice to switch out his shoes to the extreme.  Have you ever showed up with the wrong shoes, mismatched shoes or two lefts/rights?

Have a great three day weekend.

Happy Running!

Even the Elites Get Injured

It's easy to feel alone when you get injured or to think that you're the only person or that the elites have it easier.  Kara Goucher recently posted on her blog about an injury that kept her from racing in London.  She labeled her post appropriately Heartache and Hope

Kara's blog post confirms:

1. Even the elites get injured.  The injury monster isn't biased about who it attacks.
2. Elites have access to some pretty sweet equipment.  Who wouldn't want to run on an underwater treadmill?
3. Running through an injury isn't always the best solution.
4. Sometimes a setback isn't a true setback in the big scheme of life
5. Injuries suck (big monkey balls)

A couple things struck me about her post.  She had the tight hip for months and that became "normal" and she continued to run through it.  She used  ART (active release therapy) to help manage the tightness but even ART (which has worked wonders for me lately) wasn't THE answer.  It's muscle imbalances that she can remedy or improve with specific strengthening exercises.  I'm sure her regular routine includes various exercises but in this case the exercises weren't addressing the specific areas.  We runners love to just go out and run and ignore the exercises but those exercises help keep us running.  

Happy Running!

Gearing up for Back to Back Ragnars

I've been on the quiet side with blogging mainly because I have been concentrating on PT to get running again.  I'll try and expand in a future post about PT and ART, which is what made the night and day difference for me.  The main thing is that I'm running now pain free.  I was fatigued during the run and sore after the run but the calf/hamstring is good.

I'm leaving for Chicago Ragnar tomorrow and since I'm actually able to run I'm very excited.  I managed to pack everything in a large day pack, which is a feat in itself.  My total miles is 19 miles and my last leg is almost 10 miles, which does have me worried since my longest run in over a month was last night and was 5 miles. So much for the 10% rule.   I did email the team captain and reduce my pace down to take some of the pressure off me.  I'd rather under-promise and over deliver.

The following weekend is Wasatch and that race will be a blast since I will be running it with the same friends as last year.  Hopefully it won't be too cold because they got snow a couple weekends ago.

Anyways, that's it for right about now and I'll post soon about Chicago Ragnar and the craziness of the race.

Happy Running!

Pluralize the Plank

"You only do one plank? Nicole my new PT questioned.
"Yes", I replied with my tail in-between my legs, "and only on rare occasion" adding salt to the already embarrassing situation. I wish I were more like Jamoosh with his hard core workout (sorry I can't find the link but if someone emails me I'll update the post) being able to do the plank for 2 minutes.

Nicole pushed, prodded, twisted and watched my legs, knees and feet all with the amused look of putting together a picture of the sky puzzle without all the pieces. You know that type of puzzle...all the pieces look the same shape, the same color but there is just a little variation. How does it all fit together?

I'm fortunate Nicole is a 3:15 marathoner and like she says, she drinks the kool-aid so she understands the desire, the passion to run and how totally sucky not running is.  She's interested in figuring out the bio-mechanics of why my injury happened and getting the root cause fixed.  And she actually seems excited to try and figure it out. Nicole did say my injury isn't common based on the location, which is the top of calf, back of knee and into the hamstring. I guess usually an injury is lower in the calf, or higher in the hamstring.

Nicole's experience is many running injuries are related to the three B's

 Big Toe

 Belly

Butt

I completely understand the belly and butt but have never heard the big toe.  Luckily for me, my big toe is ok.  This is very good because I don't know how I would do big toe exercises.  Would I lift weights with it? Make it do push-ups?  To improve the belly and butt Nicole gave me these exercises

• monster walks
• lunges
• with an exercise ball put my heels on the top of the ball and lift the butt and hold for 3-5 seconds (10 times)
• with back and butt on wall slide down and hold for 5-10 second (10 times)
• and pluralize the plank and do more.. 10 of them and hold for 5-10 seconds and also side planks.

I have another PT appointment tomorrow but in the meantime, I'm off to do my homework...pluralize the planks!

Happy Running!

Dazzle You Into Confusion

Finding the “right” option in recovery from a running injury is near impossible.  For every “correct” recovery option, there is an argument against it.  With all choices and opinions, confusion is hard to avoid.  How does one choose the “right” solution?  What happens if you choose the “wrong” solution?  Rather than think in black and white, look for the shades of grey and what is best for you?  What worked for your fellow runner may not work for you or maybe it’s a combination of things.

Here’s a list of various options used for healing injuries.  It is by no means a complete list but may give you ideas of what to consider. 

Run through it 

Rest/No Running

KT Tape

Surgery

Massage

Deep tissue massage

Sports massage

EMS (Electrostimulator)

TMS – Tension myositis syndrome (mind/body connection)(Running Pain or Dr Sarno )

ART – active release technique

ASTYM

Stretch/Never stretch

Ice

Compression

Diet and nutrition

Strengthening exercises

Ibuprofen

Graston

Barefoot running
Physical therapy

Chiropractor

SASTM

Yoga

Orthotics

Ointments (Bengay, Tiger Balm, Bio Freeze, etc)

Nutrition deficiencies

Medication/prescriptions (ie. prednisone)

Prayer/mediation

Minimalist shoes

Did I miss anything?

Happy Running!

Frustration Again

I'm frustrated...again.  I debated to sharing my woes because I want to be a person that is happy and doesn't whine all the time.  I'm not looking for a lot of comments of sympathy (we'll maybe a little); maybe writing the post will help me feel better.

Yesterday I went out for a 22 mile run.  It was my last long run before beginning my taper for Boston that is 3 weeks away. I have envisioned running Boston strong, getting a PR and having a great race.  As I've had problems in my training, I realize this may not be realistic. On February 20th I strained my left  hamstring during a race and I felt sensations of IT band issues also in my left leg. On March 15th I strained it again. I took a week off after each incident.  This last one I made sure I didn't run more than 3 days in a row and was feeling pretty good.

My run yesterday started out great. It wasn't until mile 18 that out of the blue my IT band on my right leg tightened.  I debated to continue running the 4 miles home or stopping and not pushing it. Knowing the race was more important I stopped and called home. Luckily John was there and came and picked me up.

I'm not sure why the IT band is giving me fits. I have been doing monster walks and clam shells at least 3 times a week and feel that should be enough to keep those butt/hip muscles strong. I have been having lower back discomfort, which means my core isn't real strong but would that affect the IT band?  Maybe because my mileage was in the low 40's and that is just too much?  But it's not greater than 10% of previous weeks. My big worry is that it's going to occur in the race or that I can't even run over the next few weeks. Sitting here typing, there is little discomfort in my right leg (but oddly there is in the left) making me think maybe I dreamed the whole thing up.

I love running more than anything and each time a injury rears it's ugly little head, I have a hard time being optimistic, I become depressed and want to cry (and usually do). I wonder what I've done wrong to have it happen and how I've attracted it.

So what can I do about it? I know I need to try not to worry. Easier said than done. I'll also keep doing my exercises and may go back to the PT since I still have sessions relating to the hamstring. I used the foam roller 3 times yesterday and will keep rolling at least twice a day. I'm also considering changing my shoes. I have about 300 miles on the shoes and was planning on running another 150 miles in them. I know me, if I switch them out with the idea of using them after the race, I won't. I don't want to waste the shoes either but need to feel like I'm doing something.  Any advice on IT band, not worrying or where to buy a magic wand is appreciated.

To make sure this post isn't a total downer, here is a picture collage from Charleston. Charleston is known for it's ironwork, which was hammered by hand prior to the Civil War.  There are beautiful gates and examples throughout the city.  We also went to Folly Beach  to see the light house.

Pre-Race Jitters

Before a race many people suffer with pre-race jitters. Maybe it's your first race ever, or you're going for a personal record (PR) or trying to qualify for Boston. The bigger the race, the greater the jitters.  The more expectations the greater the anxiety.  

Before a race little aches spring up that never existed before. Or maybe that old IT band injury enters your memory when you bend your knee and feel that horribly familiar sensation. Every sensation requires analyzing.


What was that twinge in my shin? 
Is that a calf cramp?  
Why does my hammy feel like that?  
Is that plantar fasciitis? 
Are my work shoes too flat causing that discomfort in my ankle? 


Yesterday you’re ok and today all you can focus on is that little twinge that sprung up out of no where. If you’re fortunate, you distract yourself from it and miraculously the "pain" disappears.  


Perhaps the anxiety creates an insatiable hunger only satisfied with a release of serotonin by  reaching for yet another snack.  Or is the act of eating keeping the mind occupied by deciding what to eat and then the act of eating?


Maybe you can't sit still.  You worry if you'll be able to poop in the morning. What you'll wear.  What the weather will be like.  If you'll sleep through the 5 alarms set to wake up, as if you actually can fall asleep. If you can't sleep and will you be too tired to run. Do you check the website to see if any new information has shown up? Double check and triple check the start time?


Your mind goes warp speed creating the "what if's" faster than you can even complete the first "what if"  in your mind. The "what if's" party in your brain hooting and hollering having a great time and you never knowingly invited them.


Like a merry-go-round, you calculate the paces over and over in your head. And then the merry-go-round music gets stuck in your head. You jolt awake in the middle of the night wondering if you calculated the pace right. Did you run enough goal pace runs? Long runs? Speed work? Taper long enough?  Taper too short?


On your runs leading up to the race maybe your legs ache more and the negative self talk increases. If you have trouble running this pace for 4 miles how are you supposed to run it for 10? For 13? 


Maybe you've lost all enthusiasm and desire to even run. You think you can never run again and you wouldn't care.  It wouldn’t matter. Like sand sifting into cracks between rocks, thoughts seep into your being.  Thoughts like 'do you even know how to run' or 'what if you've have zero energy to try running' or 'what if this funk your in doesn't release you from it's grasp' start of minuscule and grow larger.


The list is endless if you allow it. YOU are in control of that list. How long or short do you want it to be?


Anything goes with pre-race jitters. 
It's all normal. We all have them.

The thing to remember is BELIEVE in yourself. 
Turn the volume knob down on the negative self talk.
When you toe the starting line everything will come together.
You are a runner and you can do it.


What are your pre-race jitters?

Running Challenge Question-Do you chafe and what do you do for it?

Feel free to comment here or answer the question on your own blog.

Do you chafe, where at and what do you do for it?

The challenge with this question is it feel so personal, which it certainly can be.  The areas I've heard of people chafing are nipples, thighs, under the arms, the butt and private parts. I chafe underneath my arms on the long runs. I won't wear shirts with a lot of seams because that aggravates it. I used to think the chafing would only occur if I wore shirts without sleeves and the skin rubbed together.  Glide didn't work but Aquafor did wonders.  Now, even shirts (tech shirts) cause chafing and Aquofor doesn't help as much.  At the PF Changs expo I purchased TriSlide and it helps but it still isn't fool proof.  John suggested to go with the old fashioned bandaids. So what about you?

Happy Running!

First Run in Almost a Week

I took almost a week off because my knee was bugging me.  I fell on a long run and must have tweaked the knee but didn't realize it at that time.   A couple days later it was still aching so I went for a bike ride. That bike ride made it worse so I took some time off  but it continued to hurt.

Tonight I went for a run to try it out and after a short distance, like 200 meters, I told John to keep running without me.  I was turning back.  While turning back towards the house, I thought I didn't get it a chance to warm up and turned back around.   I wondered if I was doing more damage staying on it.  I wondered if I could run 13.1 miles on it at the Tucson Half Marathon this Sunday.  And then at 2 miles, the pain went away.  It was like it never existed.  

So I ran 3.5 miles and am tickled pink.  Tomorrow morning I may be singing a different song but for now, I'm a happy camper.

Trying to be Positive and Not Panic

I had an awesome 20 mile run on Saturday.  I ran comfortably and strong pretty much the entire time.  Besides the small fall at mile 18.39 miles (gotta love the Garmin), it was a very successful run.  During the last mile I started feeling something in my knee and thought it was the IT band.  I JUST had the realization the knee ache must have been related to the fall.  DUH!  Why didn't I think of that sooner?  Anyway, the rest of the day the knee ached and I took 2 days off.  I ran some on Tuesday morning but turned back because of the knee.  Yesterday I did a bike ride thinking the low impact would be fine for the knee, it wasn't and yesterday the knee ached even more.  The problem is the knee has discomfort when I walk too so I'm getting worried and trying not to panic.  The discomfort is more at the front and along the knee cap than the side of the knee, like IT band.

I have the Tucson half marathon in 9 days and its a downhill course and can be tough on the legs.  I'm frustrated that I feel like I'm at this point of injury AGAIN.  I don't want to play victim but when is it get to be someone else's turn?  I get running and then come to a stop.  I'm hoping that the days off and the long run I'll be skipping this weekend, will be enough to put me to the starting line.

The other thing that bums me is that I may not make the 1000 mile goal for 2010.  I need 20 miles a week through the end of the year and I may not get all the miles in.

So everyone please sending healing vibes and if you have any suggestions for me, please let me know.

Slow 16 Miler Long Run

John's alarm bolted me out of bed at 4:15am.  He was meeting friends to go running (I guess girls weren't invited this time) and I was going to start my long run around 6am.  Why get up out of bed, into the cold, dark morning if I didn't have to?  At 5am I hadn't fallen back asleep and was anxious to get the day started.  Pulling on my tights, long sleeved shirt and gloves, I looked for my headlamp.  This would be the first run since 2 spraining my ankle two months ago that I would be running in the dark.  It would also be the first time going to the spot where I did sprain my ankle.

Although I had an 18 miler on the calendar, I felt 16 would be better since 2 weeks ago I ran 12 and I'm still adding in the miles slowly.  I like to follow the 10% rule.  With it being dark I was ok with the pace being slower.  After a couple miles I came across two other runners also wearing headlamps but that was it for a while, besides a SRP truck with a spotlight on the canal.

By the turn around at mile 8, I was pretty tired but it was light enough that I could turn off my headlamp.  I hit stop on my Garmin, took out my chocolate flavored Gu and walked over to the dreaded corner.  I had to see what I had fallen on two months ago.  Kitty corner to me was the Shell station where I sat crying waiting for my brother to pick me up.  I wish I could describe how the corner comes together and the 2 curbs so you would understand what I was talking about. Maybe on a future bike ride I'll take a picture and maybe in the future I'll be able to laugh about it all.   It's not surprising that I fell on the curb.  If I would have come from the right side, I would have been ok.  But I came from the left and didn't realize the extra navigating the corner required, even though I had been there before many times and knew there was something with the corner.

Turning back around I thought I would try for some goal paces miles.   Perhaps it was the chips and onion dip and the chocolate dipped pretzels from the night before or fatigue from the Grand Canyon trip the weekend before, but the goal paced miles were not going to happen.  My right IT band discomfort was also surfacing, another residue from the Grand Canyon trip, and I wanted to get home to use the foam roller. I had to be happy with the 16 miles, the building up of conditioning and the thought of food once I got home.