Category Archives: Running

That Ex of Yours

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This is how I view running now:

That ex-boyfriend (running) that you just broke up with.  You ended things on somewhat good terms, but you still feel bitter about the break up.

You see that ex-boyfriend in the park, having a great time without you.
You see that ex-boyfriend with other people (other runners), hanging out without a care in the world.
You see your ex-boyfriend’s best friends in a clothing store (running clothes), they’re nice to you but you know you can’t still be friends with them.
You see your ex-boyfriend with a new girlfriend and all you want to do is break her legs.

One day, you hope to get back with that ex-boyfriend.  You’d rather him not forget about you.  You had a lot of good times together, not everything was perfect, but you made each other happy.  The only thing standing in the way was your bum hip and he resented you for it…

Screen Shot 2013-03-18 at 2.21.10 PMAs you can see, I’m still dealing with my bitterness issues.

Things I Miss About Running

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This is just what it is.  A list of things I miss about running.  Those of you who hate running probably will not understand, much like I wouldn’t understand someone who actually misses swimming.

1. Being able to de-stress.
Seriously, it was like having my own personal psychiatrist.
dog

2. Being Fit.
I know that sounds vain, but when I ran all the time, I didn’t really have to worry about gaining weight.  Now the weight just creeps on and I have flabby legs.

3. Buying running clothes, shoes, accessories…
Remember my addiction to Academy?  Well, it’s kind of useless when you are just buying running gear to wear around the house.

4. Running to good music.
I can still listen to music, but it’s different when you are running to the beat of that new song you just downloaded.

5. The Community.
In OKC we actually have a fairly large running community and it’s getting bigger each year.  I miss the runs on Saturday mornings and the evening runs on Thursdays with the groups.

6. Not being resentful.
When I was running, I was happy for other runners.  Now that I’m not running, I find myself resenting people who can run.  Like I said before, I don’t want to be that way, especially since Nicholas is a runner and literally runs every day.  I’m just saying it’s hard to not be bitter sometimes, but bitterness never helped the situation so I’m trying to stop that cycle.

7. Feeling of accomplishment.
I felt great when I would PR in a race or hit a distance that I hadn’t previously done before.  It’s amazing when you can say, “Yeah, I’ve ran 13.1 miles and my time didn’t suck.”

I’m really hoping to get back to running after my hip surgery, that is the ultimate goal.  I don’t have to run a marathon, but getting at least 25 mile weeks in would be great in my eyes.

Here is something funny I found for the runners out there.  Even though I’m bitter that you can run, you deserve to laugh.  I think… ;)  murphy's law

Hippie Issues.

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No, this post isn’t really about hippies or the BF. (Just kidding, Nicholas… sort of.)  As many of you know, I continue to have my hip issues that I just cannot figure out.  I’ve gone to many doctors, chiropractors, and massage therapists.  I have NOT gone to any actual hip specialist or had an official X-Ray or MRI done.

Things I’ve tried/do that sometimes works and sometimes doesn’t:
- Icing
- Heating
- Stretching
- Foam Rolling
- Strength Training
- Rest (for 2.5 months)
- Yoga
- A.R.T.
- Chiropractic adjustments
- Massage
- Self massage with a lacrosse ball

The past couple of days after my 4.6 mile “run” my hip has been hurting like crazy, but today it feels better. Stretching the crap out of it helps for a little while and then the pain comes back.  I feel like if it was muscular then it would be okay because of all the stuff I’ve been doing for my muscles?

This issue has been ongoing issue since December last year 2 weeks after my half marathon, 1 day after my relay.

Why haven’t I seen a doctor and got definitive tests?
I’m a nurse, but I don’t have insurance. (I’m a Float Nurse, not considered a Full-Time Nurse)  The doctor visit alone with JUST an X-Ray is $350.   MRIs cost thousands of dollars without insurance.

What exactly are my symptoms?
(not all at the same time, just random from day to day. Not always brought on my running, but worse after running.)
-Pain of an ache, sometimes deep in the front of my right hip just below my hip bone in the crease.
- Pain in my right adductors.
- Pain on the side of my right hip.
- Pain on the left side of my back by my SI joint.
Most of this pain is bearable, I would rate it at a 3 on a 0-10 pain scale.
- Feeling of weakness and instability in my right hip.

What am I going to do?
Until I get insurance, which is sort of in the works, (I can’t get private insurance because of my Crohn’s Disease.), I will keep doing what I’m doing.

I signed up for a half marathon in November. Will I still be able to do it?
The plan is yes, still.  I don’t know how training is going to go, because I don’t want to push it.  I’ve already paid for the hotel and the race, worst case scenario I will just go and watch the BF and my friend Sherrie race.

Why not just go to a physical therapist?
Every physical therapist that I have contacted in Oklahoma has to have a doctor’s referral, I’m not sure if that’s a law or something, but it seems to be the case.

So the plan until I can get insurance is to do what I do, run when I feel okay but listen to my body.  I will most certainly not push it.
I used to LOVE running, but it has become unenjoyable to me because of the pain I get when running and running afterward.  I’d rather not find another hobby though, when my body feels good, running feels like it used to.

When Sucky Runs Attack…

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Yesterday I was supposed to run my “long run” for the training week, which was 5 miles.  I started late (about 9am) and ran at the Lake that I frequently visit.

I ran in my new Apaeris Compression Shorts and my new CEP compression calf sleeves (which I will review both at a later date.)  I also brought my Garmin 305, my Hydrafoam amiphod water bottle, and my ipod armband holder.  I was a total running tech nerd girl, I should’ve taken a picture.

The temperature was 84* but the heat index was 96* and the humidity was 57% with no breeze, even by the lake.
Lately, I’ve had more runs that are bad than good and I blame it mainly on my stupid hip and working night shift.

Anyway, I managed 4.6 miles even though 5 miles were planned and this is why my run sucked so so much:
- It was hot and humid.
- I couldn’t catch my breath.
- My hip felt tight (but my adductors felt great!)
- The compression sleeves were wonderful for my calves, however it was hotter than hell so midway through my run I had to stop and take them off.
- I kept sweating into my eyes.
- I got dizzy toward the last mile and walked the rest of the way.
- I was tired.
- I had some serious GI issues going on.

It’s so defeating to me to have runs like this.  I know a lot of people have sucky runs, but when it’s one after the other, especially when it’s a struggle with a bum hip, it makes me question.  I forget why I enjoy running in the first place.  I always get over my depressed mood about it eventually, but I just wish things could go back to normal.  I’m still convinced I have a hip labral tear, something just isn’t right and I can sense it.

Even though I complain a lot (I know I do, it’s something I’m trying to stop doing so much), I like to look at the positives in everything.
Positive points to this run:
- My adductors felt good.
- I had some good music lined up.
- There were a lot of friendly active people out and about.
- I saw a man feed some starving kittens a big bowl of cat food.
- The lake was beautiful.
- I am otherwise healthy and able to get out and do something, it’s better than just sitting on the couch.

How do you get through your tough/crappy runs?  What motivates you to keep going?

 

Work it. Work it Good.

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Yesterday was supposed to be a 3 mile running day for my schedule, but my legs were feeling pretty gross so I decided to make it a cross training day.  I’ll have to do my 3 miles either today or Friday.

What did I do for my cross training?

-A 30 minute yoga class from DoYogaWithMe (Free Yoga Classes online!)
This is the exact class I did:
Hips, Hamstrings, and Back


- Core exercises:
30 second side planks (the following picture is not me, although I’ve been told that I look good in red.)


45 second forearm plank  (also not me)
60 seconds bridge

- Glute activation exercises:

25 Donkey kicks (each leg)

30 clam shells with a resistance band (each leg)

25 leg lifts with resistance band (each leg)

- Stretches:
Quadriceps/Hip Flexor stretch
Adductor Stretch

– Upper Body Exercises:
 25 Pushups
25 Dumbbell Kickbacks
25 Dumbbell Lateral Raises

- Foam rolling, lacrosse ball rolling

 

What exercises do you do for cross training that is not gym related?

 

Miss Know-It-All

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I’m sure doctors just LOOOOVE when I come to tell them what needs to be done.  It doesn’t help that I research things to a great extent AND that I’m a nurse.  I also know that it’s okay to be knowledgeable and the more you know about your body, the better you can help yourself.

Yesterday, I went to see my A.R.T. (Active Release Technique) doctor to get my muscles, mainly my adductors, worked on.  My hip flexors/psoas were in great shape, so my stretching has been paying off.  My right adductor was really painful but I felt wonderful after the whole ordeal.  I also had him work on my shins and calves bilaterally because I had been having some tightness here and there.  Surprisingly, my left one was a lot tighter than my right.  I had him take a look at my hamstrings and he said, “They are good for you.”  Apparently, to other runners they would not be good, but for me they are a pretty good improvement. I’ll take it.

We had this conversation as well:
Dr:  What makes your adductors feel pain?
Me: When I increase my speed.
Dr:  Stop doing that.
Me:  That’s not what I want to hear.
Dr.:  Just be glad you can run and finish a race without injury, you’ve come a long way.
Me:  Can’t we work something out?  How am I supposed to be faster?
Dr.:  Don’t go for that PR, just finish.

I didn’t like this conversation, and since I have a goal to take 12 minutes off of my current half PR, I’m going to stretch, strengthen, and roll the hell out of my legs so that can happen.  I will also be smart and listen to my body.

Ahhhh the tangled web we weave.

After my ART appointment, he told me I could do my 3 miles, but just run/walk for the day since he worked on so much.  I did them… it sucked, but I did them.

Afterward, I went to a pharmaceutical drug company’s presentation at a very nice restaurant.  We had an open tab at the bar and since I rarely drink, the 89 glasses of red wine that I drank left me feeling pretty tipsy.  I will now present you with a bunch of fancy food pictures.

Boulevard Salad

Chicken Oscar

The bottomless red wine and the “Extreme Housewife” drink.

The New York Cheesecake 

And yes I ate all of it… except a few morsels of the New York Cheesecake.

Do you want to try or have you ever tried A.R.T.? 

Add A Little Epsom Salt and VOILA!

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I ran yesterday for the first time in a week since my doctor recommended I take a week off due to my quad/hip/adductor issues.  I am supposed to take it easy for awhile so my goal pace was between 11:30 and 12:00.  Well wouldn’t you know that I was feeling really good and I had loads of energy.  It’s a shame to waste running days like that doing things easier, but I have to be smart this time around.

I ran at 7:00pm and it was only 90* with a little breeze. It was actually quite pleasant.  I had to keep checking my garmin to make sure I was staying at my target pace because I wanted to go faster, but knew I needed to take it easy.  The last mile I noticed some tightness creeping up on my right adductor.  I glanced at my watch and I was running at 9:30 pace!  First of all, where did that come from?  Second of all, I’m an idiot.  So much for taking it easy.  I slowed down, but I was sad that I could run that cardiovascular-wise, but not physically due to my damn leg.

I know I whine all of the time, but I really wish my right leg/hip would feel normal like my left leg/hip.  Just be normal for poop’s sake!  //whining over//

My splits ended up being 11:56, 11:52, and 10:53.  (I could not go any slower on that last mile.)    I did end my run watching a BEAUTIFUL sunset on the lake.  I tried to capture it the best that I could.

When I got home I stretched, foam rolled and took an Epsom Salt bath.
I used to take these a lot when I first had my hip injury in December and they worked wonders.  You get a pretty warm/hot bath and put 2-3 cups of Epsom Salt (you can get this at pretty much any store.)  You soak in the bath tub for 20 minutes at the maximum.  Be careful if this is your first time because the Epsom Salt baths are pretty potent, so you may want to start out soaking for only 10 minutes.

The benefits for Epsom Salt baths if you are curious:
- Epsom salt is high in magnesium and sulfate and it is easily absorbed through the skin.  Magnesium is very important to our body it helps with muscle control, brain function, and eliminating toxins.  Sulfate aids in production of joint proteins and the formation of brain tissue.
- Improves your heart health.
- Reduces inflammation and joint & muscle pain.
- Stress reliever.
- Helps relieve headaches and migraines.

Have you ever tried an Epsom Salt Bath?  What other homeopathic things do you use for recovery?

 

The Woes of Injuries

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I have been doing really well with consistently running at least 4 days a week.

Last Thursday I ran 3 miles at the Red Coyote Pack Pint Run with my friend April and a new running buddy Danielle.  It was a sweaty good time.

I was able to run 3 miles on Friday and then Saturday I went down to my hometown and ran with my friend Sherrie, who is training for a marathon.  I ran 5 miles while she ran 13.1 miles.  We did a somewhat hilly route, and I felt pretty good with my right hip, only stopping to stretch it twice.  I had felt something pop in my quad, but it wasn’t anything painful or significant, just a random pop.

I go home, and as the day goes on my hip hurts worse and worse.  Not only does my hip hurt, there’s a pain in my quad and my right shin is hurting every now and then.  I rolled, massaged, stretched, and iced but nothing really helped.  I was fed up.  I decided to officially go see a Sports doctor.

Monday, my hip was feeling a little bit better, but I made this appointment and I was going to stick with it and get some answers.  Before any X-Rays were taken (which I appreciated since I don’t have insurance), he did all sorts of muscular tests and asks me a ton of questions.  This doctor is a runner and he deals with runners and their injuries all of the time.   I spent about 45 minutes with him, trying to figure out what my issue is.

It turns out that I have a minor adductor strain, a minor quad strain, and a quad contracture that is causing the pulling on my hip.  My psoas is fine.  My hamstrings are pretty flexible (I’ve been working on those babies.)  My quads are too strong and he said I need to stop doing the exercise that strengthens them.  He told me that I need to take it easy, but that I can keep training next week as long as I do take it easy.  Don’t push it.  Ice. Stretch. Walk when I need to.  As far as hills go, don’t avoid them, just take them easy. He also said it would be a good idea to go see my A.R.T. (Active Release Technique) doctor and have him work me over every now and then.

So there’s that.  I was almost positive that I was going to have to sit this training session out and not do the half.  There is hope for the future.  I just wish my right side felt as normal as my left side.  Maybe that will never happen as long as I’m running?

As Enoch says..

Half Marathon Training Plan

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I’ve received a couple of emails from people asking about my half training plan, especially since I’ve been injured.  I won’t take credit for it, but I based most of it from Hal Higdon’s Training Plan.

I tweaked this schedule to fit my needs based on strength training, yoga, and my awful night shift schedule. My nursing schedule is not usually the same every week, and I cannot run on my third night in a row because I am impossibly tired.  That is marked as a REST day only.  I know it is a weird schedule, but like I said, I had to do it this way because of my 12 hour night shifts.  I know most people schedule their long runs on Sundays, but mine are on Saturdays because the Land Runners Training runs are almost always on Saturday with exception of a few days when it is on Sunday.  (This throws off my mileage in weeks sometimes, it’s okay it’ll work out.)

This is my schedule based off of Hal Higdon’s Half Marathon Training Plan.  I’m sure I’ll incorporate some speed work here and there, but this is the basic mileage plan. This is not set in stone, although I’m going to try to follow it to the best of my ability.

Cross Training for me, which will be more strength training than anything, will include 30 minutes to an hour of:
-Strength Training
-Yoga
-Spinning
-Kickboxing
-Swimming
-Elliptical

Help yourself to it, rearrange miles how you need to, or find one that suits you.  Do your research, know your body, and do what’s best for you!

I went to my local running store, Red Coyote, and since I spend so much money there I got a $25 credit to use in the store.  Guess what I got?

My favorite running socks! Balega Hidden Comfort!  Seriously, these are soooo good!

Happy Training!

 

Ooooooolympics!

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Workout:
3 miles/11:48 pace – 90 degrees
1 minute plank, 1 minute side planks
30 clam shells (both legs), 30 leg lifts (both legs)

SPOILERS AHEAD!   DO NOT READ IF YOU HAVE NOT SEEN THE MEN’S MARATHON OR THE MEN’S USA vs SPAIN BASKETBALL YET!

The BF and I watched the Men’s Olympic Marathon on Sunday morning.  We were so pumped to see this thing happen.  I’m a huge Ryan Hall lover fan and the BF enjoys his running as well.  

Welllllll… Ryan Hall never really got in front and he continued to get farther and farther behind.  Then the shocking moment of the marathon, he dropped out.  His first DNF ever, I believe. <—don’t quote me on that.
Turns out he was having hamstring issues and he decided to not push it any further and harm his body.  Hard choice, but a smart smart runner.
My heart ached for him.source 

THEN… another USA marathoner, Abdi Abdirahman, drops from the race as well.  I’ve read differing reports on this guy.  One being he had a back injury, the other being a knee injury.  Either way, another sad loss for the US team.source

USA’s only guy left, Meb Keflezighi, ended up finishing in 4th place.  At 37 years old, this was his last Olympic Marathon to run.  Way to go man!
source 

Stephen Kiprotich, from Uganda won the marathon at a 2:08:01 finish.  I don’t know if anyone saw his interview after the race, but who else wanted to pinch his cute little face and give him a hug? No one? Just me?  Alright…
source 

At Red Coyote Pint Run last Thursday, Brooks Shoes held a contest where you write down what time you think will be the winning time for the Men’s Marathon.  I guessed 2:07:17.  You could win a pair of Brooks Shoes, whoever guessed the closest without going over.  I’m curious to see if anyone guessed 2:08 or something.  If not, I may be seeing a new pair of Brooks in my future?

Oh and can anyone tell me who these three guys are receiving the GOLD medal in Men’s Olympic Basketball?

That’s right.  It’s Kevin Durant, Russell Westbrook, and James Harden from the Oklahoma City Thunder!  I thought they looked familiar.
Representing OKC in the Olympics on Team USA along with some no name athletes like Lebron James, Kobe Bryant, Carmelo Anthony, etc..  Just kidding.
Congratulations boys!  A great ending to a sad Olympic day (for me).

It’s been real, Olympics.  I’m glad we shared this time together, but I’ve gotta continue on with my normal life.  No more synchronized swimming viewings when I’m supposed to be doing laundry.   What we had was good…