Monthly Archives: July 2011

July 29, 2011 · 12:11 PM

Here we go again…

I changed a lot of things when I started running again after my last injury. I altered my running form, I made sure I stuck to the 5% rule – a more conservative version of the 10% rule (never increase milage by more than 10% per week), and I started incorporating a lot of cross-training into my routine. I was swimming one day per week and doing yoga one day per week. I was determined not to get injured again. So where did I go wrong? Just goes to show that overuse injuries can happen regardless of cross-training.

About two weeks ago I started experiencing some pain in my hip. It got bad enough to sideline me from running for a while until I could get home to see an orthopedic doctor. I had convinced myself I had a stress fracture and was prepared for the worst. It turns out, however, that the doctor believes it is simply some serious inflammation of my hip muscle. My x-ray came back normal and he said it didn’t sound quite like a stress fracture. So he gave me an Rx for some anti-inflammatory medicine and said not to resume running until I am asymptomatic for 2 months.

While I am bummed that I have to take some time off from running, I am surprisingly okay this time. I think partly because I was convinced that I was going to walk out of the doctor’s office with crutches and a diagnosis of a fracture, this seems minor. Also, I actually enjoy swimming now and don’t dread going to the pool. I also have a Groupon for a bike tune-up from my local bike shop, so I’m going to take my bike in and start biking again. It’s been a long time and I really think I will enjoy it. And lastly, I’ve recently decided to undergo a major lifestyle change and put my energy into going paleo. I’m not sure that this decision would have come about without my being sidelined from running and I am excited to undergo this personal experiment – more coming on that next week.

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Filed under Cross Training, Marathon Training, Positive Attitude, Running Injuries

July 22, 2011 · 7:26 AM

Why Do You Run?

There have been a lot of posts on Twitter over the past few days with the hash tag #WhyI Run, and it is a question that I’ve gotten quite a few times over the years. It’s usually non-runners asking the question, since runners don’t have to ask. So today, using the inspiration from Twitter, I thought I would write about why I run (in more than 140 characters).

1. It keeps me healthy, both physically and mentally. There is no question that running is good exercise, and we all know that exercise is good for your health. I think more importantly than physical health, though, running keeps you mentally healthy. For me, running makes me happy, keeps depression away, keeps anxiety away, and gives me a general euphoric feeling. I crave the rush of endorphins that running releases.

2. It means I can eat ice cream, cupcakes, chocolate, and drink wine. I am a total sucker for sweets. I inherited my sweet tooth from my father, who often ate pie and ice cream for breakfast when I was growing up. When I’m running, and especially when I’m training for a marathon, I don’t ever feel guilty about indulging my sweet tooth once in a while. And what’s better with that piece of chocolate cake than a glass of red wine?

3. It helps me eat healthy. I know this contradicts #2, but when I am running, I don’t WANT to eat junk. My body craves healthy salads, sandwiches, and other foods. If I’m not running (usually due to an injury), that’s when the cravings for french fries, burgers, and other junk food sneaks in.

4. To explore. Running is a great way to explore cities and new areas. When I am traveling, I love exploring the cities on foot. You get an entirely different perspective of a city by running the streets than you do driving them.

5. It sets a good example for my kids. My (almost) 5-year-old son used to get sad when he saw me lace up my running shoes, but now he just knows and accepts that it’s what I do. Now he sees me head out for a run and often says “have a good run, mom!” My husband always brings both my sons to my races to cheer me on and see me at the finish line. I love seeing them in this atmosphere and watching them get excited about watching the runners. Sometimes my oldest (the almost 5-year-old) asks to come run with me or my husband. I love that he’s showing interest in the sport and I can’t wait until we can run together (for longer than a few hundred yards).

I would love to hear: Why do you run?

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Filed under Feel Good Running, Marathon Training, Positive Attitude, Traveling

July 19, 2011 · 7:39 AM

Help! I’ve Become A Running Geek

Some might argue that I reached this point a long time ago, but I think I may have officially become a running geek. As summer is in full swing, that means that elite track meets are also in full swing. It seems as though there is a new track meet on every weekend and my new hobby is to watch these events, paying particular attention to the slow motion replays. I love completing my long run first thing Saturday morning and then coming home and relaxing in front of the track meet.

Have you ever watched elite runners – particularly the really fast ones competing in the shorter distances – run in slow motion? It is mesmerizing and beautiful. Sure, there is the occasional elite runner who has an awkward gait, such as Paula Radcliff, however most of them look like they belong in a textbook about good running form.

Two weekends ago I was watching the IAAF Diamond League meet in Paris, France and was captivated by Usain Bolt’s running form. If I had a DVR I would have watched the slow motion replay probably a dozen times. He looks like a gazelle – graceful, light, and flawless. I wasn’t able to find the exact race online, but I did find this video from May 2010 that demonstrates this point. His feet are landing directly underneath him, he’s got a perfect mid-foot strike, his legs kick out behind him instead of in front, and he’s got a nice lean. Could you watch this video over and over again, or is it just me?

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Filed under Cadence, Racing, Running Form

July 15, 2011 · 7:16 AM

Nagging Foot Pain

It seems that every time I train for a marathon and my mileage gets up to 35-40 miles per week, there is a spot on the inside of my left foot that starts to nag me. And it turns out that this round of training is no different. I’ve tried to ignore the pain, but I know that ignoring it won’t really make it go away (as much as I would actually like that to happen).

Back when I lived in Seattle, I had a great chiropractor/sports medicine doc who was good at what he did. So I figured I would take advantage while we are in town and go get my foot looked at.

It turns out that the problem, like most running injuries, results from an imbalance and several weak spots through my hips, glutes, and psoas muscles. This causes a chain reaction all the way down to my foot, causing some inflammation. The good news is that it is nothing major and that I don’t need to stop running. All I need to do is stretch more, foam-roll more, and strengthen those weak muscles. He also taped my foot and ankle, which for a few hours afterwards felt so tight I thought my foot was going to go numb. But I really do think it has helped as my foot has felt great for the past couple of days during my runs.

All of this is to say – again – how important it is to pay attention to your hips, glutes, and the rest of your core. All of the traveling I have been doing lately has made it too easy to slip out of my routine and forget to incorporate strength training exercises into my training. Even though I have been swimming and doing yoga, it hasn’t been enough – there are still imbalances and weaknesses. A pain in the foot, after all, is not likely the result of something happening in your foot. It could come from your hips, back, glutes, etc. So while icing and ibuprofen may good in the short-term, a good overall strengthening program for your entire body is best for the long-term.

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Filed under Chiropractic, Cross Training, Feel Good Running, Marathon Training, Physical Therapy, Running Injuries, Strength Training, Stretching

July 12, 2011 · 7:18 AM

Run of the Mill 5K

I don’t run 5K races very often. In fact, I can’t even think of the last 5K race that I ran. After years of running marathons, the 5K always seemed like such a short distance and a lot of effort and money for less than 30 minutes of running. But this past weekend, there was a local 5K that started 100 yards from the front door of the condo we are staying at for the summer. So I figured it would be fun to trade my 18-miler for the week and see how fast I could run the 5K. My body was ready for a break and a new kind of challenge this week anyway.

The race was called the Run of the Mill (the city we are staying at is called Mill Creek) and the course was beautiful. It ran through Main Street, through a small residential street, and then along a paved trail through the woods. There were small rolling hills, but nothing too steep. And the weather couldn’t have been better at 65 degrees and sunny at 9:30 in the morning. The only concern I had was a nagging foot/ankle pain that recently popped up (more on that later), but it turned out to be a non-issue that I didn’t even feel once.

I gave the race all that I had and after racing another woman for the last 200 yards of the race (she gave me a serious speed workout!), I was spent and winded after I crossed the finish line. I finished in 22:46, which comes to a 7:21 pace – and 5th place for my division (women 30-39 years old)! I’m happy with that time and since I don’t really have anything to compare it to, I can officially say that I set a new PR. I actually enjoyed myself very much and decided that I am going to start incorporating more 5Ks and 10ks into my training. They are great speed workouts and a nice change of pace from the long slow weekend runs that I am used to.