Category Archives: Feel Good Running

June 13, 2013 · 10:07 AM

Q & A Time! You Asked, I Answer

Q: I have been plagued by plantar fasciitis the last few months. I miss running, or even walking without pain for that matter. How do you deal with this and heal it? Resting and stretching is not cutting it.

A: I, too, have been dealing with plantar fasciitis lately (since March), and there are several things that have helped me. First, rolling your foot on a tennis ball or golf ball will help massage and loosen the muscles on the bottom of your foot. Also be sure to massage or foam roll your calf muscles. Second, strength exercises are important! Put a towel on the ground in front of your foot and pull the towel in with your toes. Do this twice a day. Standing on one foot and balancing will also help strengthen the foot. I also found that a Strassburg Sock helped tremendously. And finally, you can see a doctor who does shockwave therapy. While painful, it is very effective!

Q: I live in Phoenix, where as you know, it is extremely hot during the summer. Even at 5:00 am I find myself struggling. I feel like I’m cruising along and then I look at my Garmin to see that I’m going A LOT slower than I thought I was going. Is this normal, and should I worry about being slower in the summer?

A: The hot AZ summer months are not the time to worry about pace. Studies have actually shown that running in hot weather at an x-minute pace takes the same effort as running 1-2 minutes faster in colder weather. The heat slows you down significantly even though you are running at the same effort. What this means is that if you try to run faster than feels comfortable right now, you risk injury because it’s essentially like doing speed work every single day. This also means that when the weather cools off in a few months, you will naturally run faster at the same effort. It might even help mentally to not run with a GPS watch. If you know your route ahead of time, leave the Garmin at home and just run by feel.

Q: I want to make running and fitness a priority, but I’m just so busy between work and family and various obligations. Do you have any advice on how to make running more of a regular priority?

A: Something that I believe 10000% is that if you want it bad enough, you will make time for it. Seriously…if you have an excuse, I will find a solution. I don’t mean to sound crass, but people who constantly make excuses as to why they cannot exercise simply don’t want to exercise. It is a little pet-peeve of mine. If I can find the time between a full-time job, a part-time side business, 2 small kids, and some non-profit work, so can you.

No time? Wake up 45 minutes earlier. Oh, but then you don’t get the amount of sleep you need? Go to bed 45 minutes earlier. Wait, that cuts into your favorite television show? DVR it and watch it later. Don’t have a DVR? Watch in online.

Have a spouse that’s gone a lot, or are a single parent? Invest in a treadmill. No room for it? Buy the folding kind that you can store in a closet or under the bed. Too expensive? You can often find good and cheap ones on Craigslist.

Too hot outside? Go early in the morning. Not a morning person? After a week, your body will adjust.

Too cold outside? Wear layers. Oh but there’s ice and snow on the ground? Either invest in some clips for your shoes or find a cheap gym close by that has a treadmill. There are a lot of gym options these days that are as low as $10 a month and are often month-to-month. Don’t believe me? I work (in my full-time job) with fitness centers across the country – I know this to be true. Cheap, minimalist gyms (equipment only) are a huge trend right now.

Seriously, though…. If you have a real situation that needs a solution so you can make running or fitness more of a priority, e-mail me and I will help you come up with a plan! I truly believe that anything is possible and look forward to a good challenge.

Q: Are you running again?

A: Yes, I am running again (though very slowly and low mileage)! I had a lot of aches and pains after initially coming back, including shin splints. But I’ve been working with Dr. Ball on my running form, which has helped a lot! It’s like I forgot how to run after taking so much time off. But yesterday I got confirmation from him that I’m finally doing it right and looking much better! I’m also working on fixing my many structural imbalances, which includes me wearing a shoe lift in only my left shoe (because of a leg length discrepancy) and new custom orthotics. So now I’ve got some new aches and pains to work through as I get used to those things and am hoping everything will work itself out sooner rather than later. But thankfully I have the entire summer to take it easy and build up my base very slowly. My next round of training won’t start until mid-September.

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Filed under Feel Good Running, Finding Time to Run, Running Injuries

May 18, 2013 · 1:20 PM

Game Changer

The alternative title for this post is: If you don’t like one doctor, shop around!

I’ve been pretty vocal lately about my frustration re: my scoliosis and the fact that I believe it causes most of my running injuries. The right side of my lower back is weaker as a result of it, and because of the curve, there is also pulling of the muscles to one side, which causes a chain reaction all the way down my right side. Every single running injury I’ve had has been on my right leg – not a coincidence.

After my marathon in March and the incredibly horrible physical state I found myself in afterwards, I decided I finally wanted to see if there was anything that could be done about my scoliosis. At the very least, I should be able to strengthen the right side of my back so that the muscles don’t pull so much to the left, right?

So my first stop was an orthopedic spine specialist. I won’t get into details, but let’s say I was extremely disappointed. He’s rated one of the top docs in Phoenix, yet I felt like I was rushed in and out, told I needed unnecessary and very costly tests, and told that my only option was surgery, which I was not even a candidate for. I left unsatisfied and refused to get tests I don’t need. Needless to say I won’t be going back.

I was later telling my stretch therapist about my experience and she said that she had a friend who had a great experience with a chiropractor who does various things to actually correct the spine – called spinal remodeling – and not just adjust it. So I paid a visit to this chiropractor, who conveniently happens to be a mile from my house, and I am suddenly finding myself hopeful and optimistic about my scoliosis and future running career.

The way he explained it makes perfect sense. We basically need to determine how the muscles/ligaments/tendons (do you even have all of these in your back?) in my back are wrapped around my spine and then pull them in the opposite directions to “unravel” the twisting and pulling. We start with a baseline x-ray and then determine if it’s working through subsequent x-rays. The traction machines/equipment looks a little scary and weird, but if it works I will try anything. It’s not a quick fix – we’re looking at a correction of 2-4 degrees per year (my scoliosis is currently at 28.3 degrees), but I’m willing to be patient. It sure beats waiting and watching as it gets worse and then having surgery when I’m 60 because it finally reached 43 degrees.

So the moral of my story is: if you don’t like a doctor or what he/she tells you, get a second opinion. Seek alternate medicine, if needed, and believe that there are options when it comes to your health and body.

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Filed under Chiropractic, Feel Good Running, Running Injuries

December 17, 2012 · 11:15 AM

Looking Back on 2012 and Ahead to 2013

As 2012 comes to a close, it’s time to look back and reflect on all that’s happened this year, the lessons learned, and to set new goals for 2013. I’ve been very blessed this year in so many ways, but I’ve also learned a lot along the way – lessons that will hopefully help me achieve my goals for the New Year.

2012 Achievements

This year was pivotal for me because I began to take my training seriously and became more competitive than I ever have in the past (mostly with myself, mind you). It started in February when I won my very first Age Group award. I won 3rd in my AG for a 10K and realized that maybe I’m better (i.e. faster) than I ever gave myself credit for. If I could achieve that without “serious” training, what would I be able to achieve if I started to incorporate targeted workouts and real speed work into my routine? A fluke, maybe, but then in April I was the 3rd woman finisher and 2nd in my AG for a 5K, which further motivated me to push my training harder. In the end, 2012 would yield me a new PR in every distance I ran: 5K, 10K, 15K, Half Marathon, and Marathon.

2012 will also be remembered as the year I became a part of the Oiselle Team. As an ambassador for the most amazing women’s running apparel company out there, I not only get to spread the love for the products and get great discounts, but more importantly, I have been connected to the most amazing network of women runners. Some are amazingly fast and winning races all over the country, but most are average runners like me who simply love the sport and want to spread the love of running to others. Though I have only met a few of them in person, I feel like I know them all through Twitter and blogs. They are the most supportive, loving, and friendly group of women and I am so honored that I was chosen to be a part of it. Oiselle has done an amazing job growing their Team and it is very representative of them as a brand and a company. I know I talk a lot about Oiselle, but it’s because they have become my “running family” – and they really do make amazing products!

Things I Learned Along the Way

As the years tick by and I slowly get older, I am learning the importance of treating your body with the utmost respect. I only had one minor injury in 2012, which sidelined me for a few weeks, but was ultimately able to keep running. And the reason I was able to remain healthy and injury free was because I started incorporating some very important preventative and maintenance practices into my routine:
• I turned up the volume on the core and strength work. This not only helped with injury prevention, but made me a much stronger runner in 2012, too.
• Cross-training. I try to swim at least once a week and do hot yoga once a week, which I believe also saved me from injury.
• Regular fascial stretch therapy sessions. I always feel so good after these sessions! My stretch therapist has become really good at working my trouble spots and getting the kinks out, helping me stay loose and recover faster.
• Regular massages. A few months ago I decided that regular massage sessions were a good investment in injury prevention and would be cheaper in the long-run than if I were to get injured and pay for treatment. So I became a Massage Envy member and have been fortunate to find a few really great therapists. I try to go every 3-4 weeks, or more often if I’m training really hard or feeling sore.

I also learned that when you do get injured, it is important to have a doctor, or team of doctors, who you can rely on to get you healed fast. I was fortunate enough to find a great doctor who works with a lot of elite athletes and knows that it’s not always practical to tell a runner to just stop running. When I injured my hip, he was able to treat me through ART and some other methods while I maintained a very low running base. He never told me to stop running altogether, which made me really appreciate him. Sure, it would heal faster if I did, but us runners can be stubborn folk! So if you can, find a doctor who works with a lot of runners and who you can trust at the first sign of injury. And don’t wait to see him or her until you are hurting to the point of not being able to run. Go during the first stages of pain.

The last major thing I learned in 2012 was the importance of having a great coach. I had never had a coach before, but after my disastrous performance at the Tucson Marathon in 2011, I decided that if I was ever going to qualify for Boston, I needed help. So I found a coach based out of Los Angeles and worked with him through June when I ran the San Diego Rock N’ Roll Marathon. He was a good enough coach, and helped me achieve a new PR in a few distances, but I don’t know that he was the perfect fit for me. Once again, the Oiselle Team proved invaluable when I was introduced to Derek and Allison Delancey. Allison is on the Oiselle Team and her and her husband, Derek, are amazingly fast runners. I decided to hire them as my coaches back in October to help me work up to a BQ marathon in March. So far I have loved every second of this relationship and think that they are great coaches for me. They see the potential that I have and push me towards that – something that I have a hard time doing when I coach myself. I feel like they believe in me and my goal of a 3:40 marathon in March and that makes me believe in myself. I’ve already seen big improvements since I’ve started working with them, and am finally getting the confidence I need to tackle my big BQ goal.

Goals for 2013

By far, my biggest goal for 2013 is to qualify for Boston. I’ve attempted this feat twice before, both with less than stellar results. But as I just mentioned, I’m finally – for the first time in my running career –becoming confident in myself and my ability to make it happen. I feel stronger and faster than I ever have before, and barring any injuries or sidelines in the next 2 months, I actually believe that I could make it happen.

I would also love to continue the PR trend and run a sub-1:40 half marathon, plus set new PRs in the 5K and 10K.

On a personal level, I am excited to continue to get to know and connect with all of the other Oiselle Team members. I am running the Ragnar Relay in WA with 11 other Oiselle teammates in July and I am beyond excited to meet them in person and continue to grow my running family.

Running to Beat the Blues

Today’s post is written by guest blogger, Evelyn Robinson.

As the days shorten and the weather takes a turn for the worse, it can leave some of us feeling far from our usual cheery selves. Low mood is more common during the winter months, with around 6% of Americans suffering with Seasonal Affective Disorder and a further 10 to 20% experiencing a milder form of the winter blues. However, for some people feeling low in spirits is a year round problem and around 12 million women in the United States are affected by clinical depression each year. Although talking therapies and antidepressants can go a long way in helping these women to get back on track, eating the right foods and taking part in regular exercise also has its role. Therefore, running, which we already know is great for physical health, can boost mental health too.

Balancing the body’s chemistry

You’ve probably noticed on many occasions when you’ve been out for a run the feeling of positivity that you experience, but it’s no surprise based on the changes that it can promote within the body. Vigorous exercise such as running is ideal for balancing the hormones and other chemicals in the body that influence our mood. Not only does running help to reduce levels of stress hormones like cortisol, but it triggers the release of endorphins. These hormone-like chemicals are produced in the brain and lead to feelings of well-being; they naturally boost your mood and are often referred to as the body’s “feel good” hormones. Exercise also increases levels of serotonin and dopamine; the former helps to elevate mood, while the latter can promote a good night’s sleep. Although as little of 10 minutes of activity is required to bring about these changes in the chemicals associated with mood, greatest benefits are experienced after at least 30 minutes of exercise, which is what we should be aiming for daily.

Outdoor activity

Although indoor activity can promote the release of the same feel good chemicals, greater benefits have been seen when activity is undertaken outdoors. Numerous studies have shown an added improvement in mood and self-esteem in people who take part in regular outdoor activity and although these benefits were greatest in people with pre-existing mental health problems, it was not restricted to them; exercise outside may therefore be a tool against the onset of mild depression. It seems that the reason for the extra benefits of activity in the great outdoors isn’t exactly known, but when you think about the scenery that you can take in, the feel of the wind through your hair and all the fresh air you get when you run, it’s very believable.

Stress release

Although we’ve already mentioned a reduction in stress hormones on exercise, physically going out and doing some activity can be stress relieving in itself. We’ve all got hectic lives juggling various work commitments, family life and social activities, but additional issues such as ill health, financial difficulties, relationship problems and various other complications all add to the mix, making it a potentially very stressful situation. Strong social networks are invaluable at times like that, but for people who aren’t so lucky, they can look for a solution to their problems in less constructive avenues; chain smoking, alcohol and drug abuse are not uncommonly used as a way to escape the stresses of life. While it’s possible to turn things around with the necessary support and assistance provided by the likes of luxuary alcohol rehabs and drug rehabilitation facilities, it’s easier if these dependencies can be avoided in the first place. If regular exercise, such as running, becomes part of your daily life, it’s easier to nip problems with stress in the bud rather than letting it develop into an uncontrollable situation. Exercise alone obviously can’t help resolve issues, but through the way that it will make you feel, it will be easier for you to do so.

Social interaction

While you can easily run by yourself, running is as much a social activity. People with larger social networks have been consistently shown to live happier and healthier lives, so running as part of a group may be able to help keep low mood at bay. Even if your running club only meets once weekly, getting to know others in the group may provide additional opportunities to run with others at other times in the week or to arrange social gatherings. If you choose to enter races, this is an additional chance for you to meet others and running with so many other people at a time can provide you with a real buzz.

While there are many reasons why depression can kick in and different people respond more successfully than others to various treatments, the possibility for exercise such as running to act as an adjunct to other therapies shouldn’t be overlooked. It also has great potential to help all of us through those days when we are feeling out of sorts; a run in the park may be just what the doctor ordered.

Race Recap: Nike Women’s Half Marathon

This weekend was the Nike Women’s Marathon in San Francisco, one that I was very excited about, yet extremely nervous about, too, because of my injured hip. A group of girlfriends and I entered the lottery back in April as a team and we actually got picked, so we made a girls’ weekend out of it and had such a great time!

RUN mirror at the Expotique

Loved this banner at the Expotique!

We arrived in San Francisco on Saturday around noon and quickly checked into the hotel and went straight to the “Expotique.” Talk about chaos and crowds!!! We waited in line for about 45 minutes just to get inside the tent to pick up our bib numbers, and when we did get inside, it was so crowded that I actually felt claustrophobic. The only highlight of the expo was getting to see Kara Goucher, Shalane Flannagan, Allyson Felix, and Joan Benoit Samuelson up close and in person. We got inside the tent halfway through their presentation, which was a little disappointing since I am such huge fans of all of them, but my one goal for the weekend was to see them, so my mission was accomplished. After escaping the expo, we went across the street to Niketown to find our names on the outside wall and do a little shopping. Again, pure chaos. If I were to do this race again, I would fly in on Friday instead simply to avoid the madness that happens on Saturday.

: Allyson Felix, Kara Goucher, and Shalane Flannagan speaking at the Expotique

Names on the Niketown wall

The race began in Union square, then went along the Embarcadero and past Fisherman’s Wharf, up (and then down) a steep Ft. Mason hill, through the marina, up the hill towards the Golden Gate Bridge (and then back down), up into the Presidio, into Golden Gate Park, and then ended at Ocean Beach. The course was absolutely beautiful, though it was dark and foggy for the whole race. I actually enjoyed the fog very much. Not only did it make it cooler and perfect running weather, but it added an element of mystery and drama to the race. Views of the Golden Gate Bridge and Seal Rock were masked in fog, but the view of thousands of runners ahead of you disappearing into white clouds on the ground was stunning, and a good compensation.

My first goal for this race was simply to finish. Walk, run, or crawl, I was going to get that Tiffany necklace. If I was feeling good, my second goal was to be able to run the entire thing. If I was able to do that, my third goal was to finish in under 2 hours. Given my injured hip and lack of hill training over the past few months, this seemed like a safe time to aim for. Anything faster and I would either end up hurt or disappointed. I am happy to report that I felt good for the entire race. I walked twice for about a minute each time after conquering some major hills and needing to catch my breath. Other than that, I ran the entire race. I ran comfortably and never pushed it too hard. In the end, I finished in 1:57. It’s not a time that I am proud of, but it is a race that I am proud of. I am proud because I didn’t let my ego get the best of me and push my body harder than it was comfortable. I am proud because I ran the race happy, soaking up the views and the company of 25,000 amazing women, and I finished injury free. I earned that beautiful Tiffany necklace and the views of the handsome tuxedo-wearing firemen handing out those pretty blue boxes.

Finishers’ necklace

The major drawback to this race is the size. 25,000 people is a lot, and the race course was always crowded. After the first few miles it thinned out a little, but I felt like I was dodging runners all the way to the finish line. The finish line area was also total madness. I got lucky that I was able to find two of the friends I came with, but we ended up leaving without finding the rest of the group because it was too crowded and there was no cell service.

But there were a lot of plusses about this race, too. Nike puts on a good show and knows how to make women feel special. From the names on the Niketown wall to the Tiffany necklace, to the bra-changing station at mile 6 (if your bra was chaffing or uncomfortable, you could run into the bra tent and swap it out for a nice new Nike sports bra), Nike was all about making women feel special and ensuring they had a good race experience. If I had my girlfriends with me and was looking for a fun race (with no goals of a PR), I would definitely do this race again!