T-3 Days

Well. It's coming.... whether I like it or not. I feel like I'm strapped into a roller coaster that's just taking off and there is nothing I can do but just endure it. Except... that I'm beyond thrilled to be on this ride.

Source

At this point in marathon training, everything in my life is on autopilot and my brain is constantly stuck on the race. My heart starts pounding and my palms start sweating every time I think about Saturday. Just a little nervous over here.
Despite the miles upon miles (upon miles) of training, the confidence I had last weekend after finishing 20, and the determination I have in my heart to finish, I'll admit, I am freaking out a little (lot).

As far as that 20 miler- it went pretty great! Yes. It was hard. Probably more mentally hard than anything but I did it. And I know if I can do that, without the support of spectators and my personal fan base (yeah, I'm talking to you Cory and Mom- you better bring obnoxious signs and choreographed cheers), I can run a marathon.

The one thing that I learned from that run was that every mile (after about 14) I had to anticipate ups and downs. One minute I was be soaring, feeling on top of the world, and the very next it would be a struggle to pick up my feet. This happened on and off, again and again and again. I just had to keep in mind that the struggle would end and that it would come again; which seemed to help.
I felt great after the run and was on my feet most of the day. Sunday I felt awesome and Monday I was bouncing with energy. I had a great 5 mile run Monday night and a perfect 8 miler Tuesday. I couldn't understand how I felt so great... then came Wednesday.

I woke up early for strength training and headed to the gym before work. After doing a few arm exercises, I stood up from the cable pull-down machine... and there it was. My lower back felt like it had 1,000 knives in it. I was all too familiar with this pain and immediately knew it wasn't good. I gently tried to stretch it out, which only made the pain worse. Being dramatic, I immediately jumped to conclusions thinking I wouldn't be able to race and my life would be over.

I made an appointment with the chiropractor for that night. He looked at my x-rays and said I had some strained muscles on the lower left side (From what, I have no idea. Thanks for rebelling against me body.) He did some work on my back and then hooked me up with some shock therapy, told me to ice regularly and come back Friday. He did give me the "okay" to run Thursday, as long as there was no pain.

Well Thursday's run went alright. I was wayyy too in tune with my back that it made the run drag on and I just felt exhausted. My usual easy pace was killing me. I think I went to bed at 8pm that night. My entire body ached and all I wanted to do was sleep (the 20 miles decided to catch up to me I guess) Same thing with Friday, I was just worn down. I went back to the chiro Friday and he did some more shock therapy, which helped loosen my back a lot.

I ran 8 Saturday (last long run!) and felt okay, except that the "easy" pace was exhausting me. I think my body was just tired from the back pain, the long runs and life in general. I took it easy Sunday and went back to the doc yesterday for more treatment. My back's starting to feel better, but it's taking it's sweet time and a tole on my confidence. I know that regardless of the condition I'm in, I'm running. No questions there.

Besides the back issues, I'm starting to get (really) excited. I just want to be out there running! This week's mileage is very light, which is nice after all the weeks of training.

Tomorrow starts the process of carb loading. I've done a lot of research on the proper way to do this, which, btw is supposed to prevent you from hitting the wall in the higher miles of the race. The key to this is not eating more than normal, but just replacing your normal calories with 80% from complex carbs. I'm trying to eat as close to normal as possible, to prevent any unwanted stomach issues... so we'll see how this goes.

The countdown is on!!! Have a great week!

PS-

Do it. I did.

I don't go looking for hills, but when I come to one, I run it.

Happy Monday!! Hope your week has started off great!

Remember when I said last week that I was just going to run this weekend's Rocktoberfest Half for fun and not for time? I should know myself better than that.

When the gun went off at a blustery (read, freezing) 7:40am start time, I took off hoping to bring home a new PR. The first few miles were scary, which is normal for me. At that point, I can't quite get a "feel" for the race and there are a lot of uncertainties, insecurities and questions.

What if I can't keep up with my friends?
What if I get hurt along the way?
How will I feel?
What if something unexpected happens?
What if I can't do this????

Those brain demons tried to work their magic on my confidence, but by mile 4, we parted ways and I told them to kiss it. I think I had a smile on my face from that point until I crossed the finish line. I waved to spectators, high-fived little kids, thanked all the officers and volunteers and really tried to take in the beautiful Charlotte scenery.

When the race started, it was around 40 degrees. I wore my Nike Tempos, a short sleeve DriFit tee, and a long sleeve tee over top with cheap gloves that I threw away around mile 3. I also wore my Nathan hydration belt, which I wish I could propose marriage to...once you go Nathan, you don't go back. (...sorry for that lame attempt to be funny, it's Monday). Having the availability of water at all times is not only a confidence booster but also gave me the freedom to take water when I needed it, and not waiting for a water stop. I took a Vanilla Gu at mile 6, one Chomp at mile 10 and one Chomp at mile 12... Did I mention the last 4 miles of this race were UPhill?? It was gruesome. I was banking on those being my fastest, which was not the case.

In fact, the entire race was massively hilly. I think I ran less than one combined total mile of flat road... which may be the reason I cannot walk today. I took another ice bath last night and have been stretching/rolling my legs but they are still in pain.

The race ended up being a little long (13.22 instead of 13.1) and that extra .12 added about a minute to my time (bummer...) but overall I am very happy with how I did! According to my Garmin, I finished in 2:05:21, which is a PR of 38 seconds. I'll take it, given I have done no speed training and was planning on an easy day!


Just finished! :) Everyone did GREAT! Pat (beside me on the end) even got 2nd place in her age group!!


Plus I got a sweet new medal to add to my collection and a third Half under my belt. 3 Halfs ( or it is halves??) so far this year! woo hoooo! Can't wait to bring home the big medal in 3 weeks!!!! (ho-ly shit.)

 

Achey Breaky

Hey friends! Hope you're all having a great week so far! I have been so busy lately...between cranking out the last few weeks of marathon training, celebrating Cory's birthday and maintaining a life, I have little room for much of anything else!

I'm now on to week 13 of training, only 3 more to go! I don't know if I'm excited to finally see the light at the end of the tunnel or scared out of my freaking mind/nauseated that it's so close. Physically, I think I'll be ready. Mentally is a different story.... (Cory can attest to that).

I haven't had much to report on as far as training lately. We don't have another "big" push until the 29th, so we've been maintaining mileage and upping our weekday training runs a little. BUT, this weekend is very exciting. I'll be running the Rocktoberfest Half Marathon with several of my running friends. I've promised myself that I'm just going to be running this for fun. I would be crushed if I pushed too hard (which...I've been known to do) and get hurt before The Big One. Hopefully I can throw my competitive nature aside and just have fun!

Besides running, there's been a lot of this lately:

Not as fun as you might think....

I'm not hurt...but you better believe I'm hurting. Small aches and pains all day long. Luckily, it's been nothing major and where it hurts one day, will be ok the next...of course there will be a new pain that day. Right now, my right shoulder is ACHING. I think I'm too tense when I run... and that's the hand I carry my phone in (if I'm running with it) so I'm probably squeezing it extra hard or something. My right ankle is also bitching today. I wish she would shut it. I've got better things to do than worry over her. Oh and my left foot. I've been rolling it over a freezing cold Coke I stole out of the work fridge all morning.... I should probably throw it away (or give it to Cory) when I'm done. <gross>

Speaking of the hubs...he celebrated a very special birthday last Friday. Happy Belated 25th Birthday to my wonderful husband! :) We went to eat with the family Friday night and this was Cory's meal:

Ho-ly Cow (pun intended)

Yep. Ate the whoooole thing :) You only turn 25 once!

In other news... it's almost Halloween!!! Me and Cory were invited to a costume party next weekend. I need some ideas for couples costumes...

I think we're going to be Burger King and Dairy Queen (Cory doesn't know this yet).

Have a great week!

PS- Even though my blogging skills are slack, I have been updating the workout page... try the newest arm workout. Did it this morning...and it is a struggle for me to be typing right now. You won't be sorry.

One Eight.

Hey friends! I hope you had a great weekend!

My weekend went by too fast and was pretty exhausting. Feels kind of good to be sitting down for a period longer than 2 secs. First things first...I know you're dying to hear my long run recap ;)

18 miles.
eighteen.
all I can say is, who AM I?!
I don't even know myself anymore.

Never in a trillion years would I have ever dreamed I could/would/attempt/want to run that far. I remember one time back in high school, senior year. I was in "Total Body" a class cheerleaders (and other athletes) were encouraged to take... basically PE on steriods... ok so no steriods, you get the idea. Anyway, we had to run twice a week on the track. We began gradually, adding a lap here and there until "test" day when girls were required to run a timed mile and a half. I remember the huffing and puffing, my heart flying and my brain begging me to quit. I made a deal with myself at that moment, if I could get through this, I would never make myself run again. EVER. This was my last PE class I'd ever have to take and after that, who could ever force me to run again? I loathed it.

Sort of funny now. Or ironic. But that's me, I guess. Tell me I can't, and I will. Tell me it hurts, I'll tell you it's fun. ...Told you I was weird.

So, back to Saturday. I woke up after a really hard sleep. The kind you have to really shake out of your system- must have been extra tired from the week. I got up and, as much as I'm embarrassed to say, turned on the Disney station of Pandora (don't worry- Cory has already left for work... he didn't get to witness this) and I danced around trying to wake up to "I wanna be like you" from the Jungle Book- don't lie, you woulda been shakin it too.

So, I get to our meeting point before the sun even shows it's face. It was blissfully crisp outside, mid 40's at 7am. This was the first time my whole marathon group was all able to run together- all 9 of us, for 3 hours straight. And I'm not kidding when I say this, get 9 women together, and there's a whole lot to talk about!




Hello, morning.


The first 4 miles flew by- this part is always my favorite. It's backroad country miles that stretch on- and pair that with a clear beautiful morning- it's breathtaking. The next several miles where into direct sunlight- either a blessing in disguise or a little bitch. I was forced to watch the ground the entire time because my eyes teared up whenever I looked forward. Lucky for me, it really made time fly and before I knew it, 8 miles were down. I remember my friend yelling out, at the sound of her beeping Garmin, "ONLY 10 TO GO!!" and that was comforting- as weird as that sounds. I've done 10 milers countless times. I put it in my head that I was just starting my run- the 8 that had already come and gone didn't exist. I had brand new fresh legs and only 10 miles to go. WOO HOO!

I took a Gu at mile 6, and a couple Chomps at mile 10, and 14. I probably could have taken a little more in towards the end, but with only 4 left I convinced myself I'd be okay...and I was, until then end of 17. It was a suprising feeling- part of me was bored and just wanted to be done, part of me was thrilled to pieces that I'd come this far, and part of me was wanting to die.

Typically, it's only my calves that burn during long runs, but Saturday, every muscle was screaming at the end. Like I said, I probably would have been better off taking in more fuel. I also didn't eat hardly any carbs Friday- a mistake I won't make again! (every little bit helps, right?) But, I was able to pick it up for the last mile, which is a great sign of a good pace.

---> Side note, if you find yourself running positive splits (ie getting slower as you progess), then your pace is too fast. You should be running at a pace comfortable enough that you have some ammo left in you to kick it up for the last part of the run, but not so much that you don't feel like you got a good workout <----

All 9 of us finished with huge smiles on our faces. This was the longest that 8 of us had ever ran before, and we got all sentimental and gushy... weird what Runner's High will do to a person.

I stretched, foam rolled, epsom salt bathed, and stretched some more. I was only minimally sore Sunday, which is awesome to me. Must be doing something right, I guess!

Saturday night, everyone from the running group- marathoners  to C25K'ers met for dinner and drinks at City Tavern to celebrate our accomplishments so far. I got the Hummus Wrap (which had no hummus, bummer). But, it was really fun to see everyone outside of our sweaty clothes!

Sunday was another typical Sunday- cleaning, grocery shopping, laundry. The cool air gripped me in it's teeth and forced me to go shopping for fall decorations- I got a bunch of really cute things for the house! My favorite was definately the Apple Cider candle. Holy yum. 

Hope everyone is enjoying this cool weather! Pray for it to stick around!! :) Have a great week!

I'm not dead.

So, let’s be honest.  I haven’t written in like 3 weeks. Yeah, I said it.

I’ve been excruciatingly busy lately and the blog is one of those things that’s easy to put off, no offense.

Here's something to make it all better...

You forgive me now, right? She eases the pain, with her good looks and all.

Let’s back up to that 14 miler I gawked about in the last post - it went GREAT. One of the best runs I’ve ever had. Of course, it ended with a few casualties (toe nails) and new blisters, but it was perfect. Fall is in the air and the crisp breeze makes running so much more enjoyable. I guess I can thank God for humidity, because I appreciate this weather SO much more.

Last week I was in Atlanta, GA all week for work. It was nice to get away from the office, but the days were really really long and I missed my little family. Not to mention that the hubs got bronchitis and a sinus infection while I was away (Good for me, bad for him) With the help of vitamin C, I’ve not caught it… yet.



Oh, heyyy 1996 Olympics





That tall building was where our conference was held- tallest hotel in the Western Hemisphere. It was alright ;)





Getting ready for the conference. I know I looked really hot. ha.



I ran the majority of my mid-week runs via treadmill which was kind of a nice change. I ran in the mornings at the hotel’s gym and had the whole place to myself every day. Had to work off all the wining and dining we did! After last week, I never want to go out to eat ever again. I’ve had my fill for the year. It’s amazing what some people will order when they’re on the “company’s tab.” But that’s another story for another day.

So I got home Friday and got settled back into our little home just in time to take a “nap” that turned into bed time. 6pm bed time? Am I an infant?? Whatever, I’ll take it. So I caught up on sleep and then woke up fresh for Saturday’s 16 mile run.

Can I just say that going into this, I was very flustered. (Definitely not because Cory took my car key to work with him-again- and I had to hitch a last minute ride, thanks Mom, then forgot my Garmin and had to go back and was late to meeting the group…not because of that). J I was scared that the added nervousness and stress would screw up the run and my body would tire out easier.

So I started my run saying “Here goes nothing.” Of course, this would be the longest run of my life. Pretty exhilarating if you ask me. I took the first couple miles to just breath. I needed to de-stress from the week and the morning and just take it all in. After that, I was game for a long run. My legs felt strong and my breathing was easy- again, thanks to the 60 degree (amazing) weather we had.

Have I ever mentioned that I have THE BEST running group? I’ve gotten to know these women pretty well over the course of our runs (2+ hours of sweating next to someone will do that to ya!) and they are each so inspiring and genuine good people. My runs have taken a new direction because of these guys- they push me, entertain me, and keep my laughing the whole way.  

I can say with all seriousness, 16 miles was AMAZING.

A-MAZE-ING.

I didn’t want it to end. I know some of you are thinking that’s crazy or whatever, but it’s true. Pushing yourself to new limits and distances is truly one of the most rewarding things God can give a person. Now, I only have to add 10 more miles to that distance for the big one. No big deal, right?! J haha. I just pray that I have that same I’m-On-Top-Of-The-World feeling I had at 16 that I’ll have at 26.

Immediately following the run, we had a trainer waiting to stretch us out (perks of the Y).  I stretched every muscle in my body, chugged some chocolate milk, rolled out my legs with my stick, and threw on my hot compression socks. I was good to go.

This week is kind of flying by. I ran 8 miles Monday and attended a “Strength for Runners” class last night that was pretty awesome. I’ve got 4 planned for today and tomorrow and then 12 for Saturday.  

So there ya go. The last 2 weeks thrown together. I’ve got some ideas for posts in the near future so look for those! :)

Thanks for hangin with me!!

Why?

Pushing through week 6 of Marathon Training. Keeping my head high when runs don't go so great, and feeling like $1,000,000 when they do.

Yesterday while I was running, I started thinking about why I run. A common question I've been getting lately. Most people think I'm crazy for running- "it's bad for your knees, it's dangerous, it's too hot outside, you'll hurt yourself, it takes too much of your time, it's not worth it..."

So, why do I run? Do I do it just for the exercise? No. An hour on the elliptical would be a hell of a lot easier. The more I thought about it, the more I realized that it's the challenge I face during each run, the feeling of doing something hard, and really pushing myself, and sense of accomplishment after that keeps me coming back. I have never, ever regretted a run.  Sure, I've had bad runs- what runner hasn't? But those bad runs don't stop me from the overwhelming appreciation I feel after every single run- no matter how long or short. Plus, bad runs give me the power to recognize, and appreciate the good runs.

Running is emotional. It gives me time to think, to appreciate my life, my family, nature. To thank God for the ability to run. And to take time, after a hectic day, to appreciate just being alive.

Training for the marathon hasn't just given me strength in my stride and cardiovascular endurance. It's opened my eyes to my soul. I am learning things about myself that I couldn't have learned otherwise. I know exactly when and how my brain will try it's best to convince me to stop. I know how to break down those voices with a single thought or quote or vision. I know that pushing through 10 more minutes instead of stopping gives me more confidence and more appreciation than anything I've ever felt.

And I've still got a long way to go. 14 miles this weekend; surpassing my personal longest distance of 13.1. Am I scared? Hell yes. I'm in uncharted water after tomorrow. But that's the thrill of the game....

The 10 Commandments

Hey guys!
Hope you're having a great Thursday!! :) It's almost the weeeeeeekend! Yay for 3-day weekends!

I wanted to go through some information I recently got from my running coach that I'm *fingers crossed* praying works, for injury prevention. Y'all know I've been a big fan of preventing injuries during Marathon Training, so this stuff was right up my alley! Although this is specifically for endurance athletes, I think it would apply to all aspects of exercise.

(Like I've said before, I'm not a doctor, certified trainer or professional- these are my own opinions.)

The 10 Injury-Prevention Commandments of Endurance Running

1. Warm Up and Cool Down

A good warm up is a key component to preparing the body for any training session/competition. Warming up elevates the heart rate and VO2, and increases blood flow. This raises the muscle temperature and helps decrease joint and muscle stiffness, which improves the range of motion.

A warm up should be between 5 and 15 minutes and should include activity that reaches as many parts of the body as possible. Examples include slow jumping jacks, jogging, or walking.

[There is a lot of controversy regarding the benefit/harm in stretching "cold" muscles. In my opinion, stretching always feels  more effective after my workout, so I try to focus on stretching as part of my cool down.]

The same goes for a good cool-down, with the reverse effect. You should always cool down after any exercise in order to slowly lower the heart rate, and clear the lactic acid in the muscles- which lessens potential muscle soreness. A good cool down involves light, low-intensity aerobic exercises- examples include walking, marching in place, or light jogging.

2. Consume Post Exercise Fuel

The goal of post exercise nutrition is to restore muscle and liver glycogen stores, hydrate, and repair muscle tissues. The most effective time to eat is 15 to 30 minutes post cool down, when your muscles are most receptive to fuel. Tissue and muscle repair can be accelerated if you combine both protein and carbs in a 4:1 ratio.

The best post-workout fuel, due to it's combination of proteins and carbs, is 1 cup of chocolate milk. If you can't stomach milk after a hard work out, go for a protein bar or a banana with peanut butter. And the rule here, is that anything is better than nothing!

3. Incorporate Recovery Techniques

The best technique I've found to recover faster and most efficient is foam rolling and massaging with The Stick. I try to always use a combination of these pre and post long runs. After long runs, you can typically find me sporting my geriatric knee-high compression tights, which help the blood circulate and promote muscle repair. I also ice anything that has the slightest discomfort to it- better to be safe than sorry!

4. Follow the 10-Percent Rule

As a rule of thumb, never increase training time or volume (mileage) any more than 10% per week. Example, if you start with a total of 20 miles total this week, you should run no more than 22 next week.

5. Integrate Strength Training

Strength Training not only raises your basil metabolic rate, but it prepares your body for the stress and strain of training. It also facilitates bone health and can boost your lactate tolerance.

6. Use Proper Equipment

If you're planning on running regularly (even if just for recreation)- get fitted by a professional for a good pair of running shoes. Running in your 6 year old "yard shoes" is recipe for knee pain, shin splints and back pain. Running shoes should be replaced every 6 months- even if you didn't get the full use out of them. The foam cushioning in the shoe begins deteriorating over time!

If using machine weights, make sure you have it set to the right sizing and the right weight. And if cycling, make sure your bike fits you the correct way.

7. Rest and Recover

Always prepare for and include rest days and be flexible with your plan so that you can incorporate unplanned rest days, when needed. If endurance training, it is also very important to include rest or "step back" weeks, in which you lower you weekly mileage to allow your muscles to rebuild and recover before the next push upward.

8. Interval Train

Interval training is a great way to boost endurance, as it improves VO2 and anaerobic threshold. Intervals also allow your body to get faster and more efficient- plus intervals make work out time fly by!

9.More is Not Always Better

 Don't be afraid to take a day or two off from your training schedule, if you feel like your body is worn down or sore- just make sure to get in your required mileage (especially long runs!). Switching around your training plan during the week is absolutely okay, just try not to skip any crucial runs.

On the opposite end, over training is worse for your body than rest days. Running extra mileage doesn't earn you bonus points, it just increases your chances of injury!

10. Sleep

Sleep is absolutely essential for recovery. Active adults are urged to get in at least 8-9 hours of sleep each night.. which for me, would mean a 9pm bedtime on days I wake up at 5am. If you're not able to get this much rest, try to plan naps or "rest time" at night or after a work out.

I hope this has helped some of you out there training for races or just in your active lives! Have a great day!!

Ya gotta take the good with the bad

My Week:

Bad:
-Spilled coffee down shirt. My white shirt. First thing Monday morning. And my Tide pen was empty.

-Allergic reaction to sinus medicine- drunk, dizzy, nauseous, jittery all at the same time. sweet.

-Which caused my 6 mile up-hill run to be disastrous

-Got told "I'm gonna sue your ass" by a "disgruntled customer." Do it. I dare you.

-Waited for 10 minutes at the gym to show my card, only to be told that I must have a photo ID (which was 5 miles away in my car) to get in because she didn't believe it was really me (um, what?) causing me to miss yoga- which I was convinced I needed. (Did I mention I was waiting because the girl was gossiping with her friend.. Not proud to say I bawled like a baby when I left).

-One of my favorite running coaches has had to quit (I feel so lost! eeeek)

-Light fixture on our fan fell on me and Cory during the night...which feels awesome, btw

-Our fire alarm continues to go off..at all hours


Good:
-Scored free tickets to the USC/ECU game this weekend
-Just bought my first crock pot
-umm......

So this week's not off to the greatest start. It can only get better after we're over the hump, right?! Plus... I get to watch my Gamecocks win and see my college friends this weekend, so it's gotta go up... right?! Oh yeah... there's that 12 mile thing I gotta do, too. Pray for me.


Marathon Training Week 5
Monday: 6 miles + sprints
Tuesday: Unplanned rest day (ahem, see above) + walk with the hubs
Wednesday: AM Strength, 3.5mi easy run
Thursday: 3.5 mi run + Spin
Friday: AM Strength
Saturday: 12 mi run


A very special HAPPY BIRTHDAY to my best friend in the whole wide world Jenna Brown!!!! I don't know where I'd be without you, SM! :) Have a wonderful day, love!

MARATHON TRAINING WEEK 3

Hola! Yep, 2 posts, 1 day. Have I lost my mind? Kidding, kidding.

Marathon Training WEEK THREE and recap of Week 2!

Saturday- 8 mile run
Sunday- Rest/Stretch/SLEEP
Monday- 3 mile run, spin class (last week at current gym- kinda sad)
Tuesday- 4 mile run (low humidity today- woooopieeee)
Wednesday- AM Strength, PM Boot camp
Thursday-3 mile run
Friday-AM Strength

*So far, training is going great! I went to the sport chiropractor that came to our clinic the other week and he was amazing! He did several tests and running analyses with me before determining that I "must have been a gymnast" (he's also a mind reader I guess) and I was deemed a "toe-runner" which directly equals shin pain- BINGO! He showed me a few tweaks to my technique that should zap the pain and so, far, so good! :) This guy's a miracle worker, I tell ya.

Each run puts me one more run closer to the marathon, and even though I'm still about 3 months out, the excitement is definitely building! I'm trying very hard to be proactive to any and all pains to make sure I stay in the best condition to fight off any sneaky injuries- icing, stretching, warming up, cooling down, etc.

I'm so ready to be at the start line...but I've got many, many miles to go! :)

Running Around

Well the first week is just about complete! I have a 3-mile easy run today that will officially conclude Week Uno of Marathon Training! With 99 days left til the Big Day, I'm still feeling pretty nervous, but know that with that many days left, I have plenty of time to train hard to be prepared.

This week, my running group offered a Running Form Clinic that was extremely helpful! We had a Sport Chiropractor and a rep from TrySports come in to speak. They were both very insightful and made me realize how much I don't know about the bio mechanics of running!

I know I'll be referencing my notes throughout the next 99 days of training, so what better way to keep track than to add it to the ole blog? ...and I think some of you may find this helpful as well!

**Disclosure: I am not a doctor or a certified trainer. The comments below are simply my own knowledge, opinions and information I took and interpreted from the clinic.**

They first went over proper running form. Now, I know there is a plethora of form techniques out there, and this isn't meant to be the "end all and be all" of running form, but more of the natural, best-for-your-bod way:

1. Hips. Think of your hips or pelvic area as a bucket of water. If your hips (or the bucket) tilt forward, some water spills out (energy). If your hips tilt backward- same thing. Aim to keep your hips straight and even, so as to not let any of the water spill out. The more naturally-aligned your hips stay, the less energy you use...and who doesn't wanna make running easier?!

2. Chest. While keeping your hips in line, also think about pulling your chest up and your stomach down, as if your body is on a string- you want everything to be in alignment with your spine. While sprint athletes are taught to lead forward into their strides, endurance athletes should maintain a neutral spine while running- which, like the first point, reduces wasted energy.

3. Head to the horizon. When I run, a lot of times I notice that I'm looking down at the ground- especially in places where the ground may be uneven. While this is sometimes necessary- especially if trail running, try to maintain a gaze towards the horizon- up and out; as neutral as possible. Want to know why this is so important? (and this was a real shocker for me)... you lose 20% lung capacity by looking down. umm...what! No wonder I've been gasping for air like a dying chicken.

4. Arms. Next time you run, pay attention to the way you swing your arms. If you're crossing your arms across your body as you swing, you guessed it- wasted energy. Your arms should make a 90 degree angle and swing lightly back and forth. For hills or sprints, quickening your arm swings can help propel you up and forward.

5. Gait. This is a big one that has a lot of parts to it; so generally speaking: when you take off, you should be pushing directly off of your big toe. As your foot lifts off the ground, your leg should form a 90 degree angle behind you, and then as you bring your leg forward, land in the middle of your foot. (Again- this is for endurance athletes) You should absolutely not land on the heel or toe!! Landing on the heel causes lower back pain and landing on the toe hurts the knees. The reason for landing in the middle, is so that the arch of the foot absorbs the pressure of landing and "bounces" back giving you the lift you need for the next stride. Also, when your foot strikes, your hips should be directly over top of your foot- not in front of or behind.

Last night during my 5 mile run (I did Friday's workout since I had more time than I will today) I really tried to focus on each of these, which really made my run go by quickly! My overall run felt easier and more controlled and I kinda felt like a science experiment..which was cool! :)

The next thing the guys at the Form Clinic talked about was "i word" that I don't like to think about.

Injury.

Although this information was very helpful, I hope that with the preventative techniques they shared, I won't need much of these tips! Knock on wood!

**Generally speaking- when in doubt: ICE! Do not heat! Heat causes the muscle to expand and swell- making for an extended healing time. Also, if an area is inflamed (sore), roll with The Stick upwards, toward your heart. Your blood flow will help dissipate the swelling and help you heal quicker! **

The top 3 running injuries: Prevention and Treatment

1. Plantar Fasciitis:

Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.

The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.

The pain is usually worse:

• In the morning when you take your first steps
• After standing or sitting for a while
• When climbing stairs
• After intense activity
  link

The best methods for preventing this, is stretching your arches/foot after running.

This can be done by rolling your arches on The Stick, or by putting a resistance band around the ball of your foot and pulling back.

Treatment: First off, you probably need to see a podiatrist to confirm that you don't have a stress fracture in your foot. Then, implement RICE (rest, ice, compression, elevate)

2. Shin Splints

Refers to pain along or just behind the tibia (shinbone), the large bone in the front of the lower leg. Shin splints occur during physical activity and result from too much force on the shinbone and connective tissue attaching muscles to it.  Ten to fifteen percent of running injuries are shin splints.

 Link

Woooo...shin splints. I hate you. I've had my run-ins (ha) with shin splints and let me tell you.. they're not fun. Since the clinic, I've already been working on the prevention exercises so I don't get them this go-round!

The guys at the clinic said that the worst thing you can do for shin splints is to run through them. At the very first on sight of pain- TREAT IT. Ice ice baby! Also, stretch the calf, foot, and shin as much as you possibly can.

Prevention/treatment exercise: Get into a wall-sit with your lower back pressed again a wall, and in a seated position (take shoes off). Pull toes off the ground and hold them as high as you can for 30 seconds. Slowly lower your toes slowly to the ground, then right before they touch, pull them back up. Repeat this 3-4 times.

(Not a joke...my shins are hurting right now. Hello, my name is Kristin and I'm a hypochondriac)

3. ITBS Iliotibial band syndrome

ITBS is one of the leading causes of lateral knee pain in runners. The iliotibial band is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. The continual rubbing of the band over the lateral femoral epicondyle,  combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed

ITBS symptoms range from a stinging sensation just above the knee to swelling or thickening of the tissue at the point where the band moves over the femur. The pain may not occur immediately during activity, but may intensify over time, especially as the foot strikes the ground. Pain might persist after activity. Pain may also be present below the knee, where the ITB actually attaches to the tibia.

Link 

The best thing for ITBS is ice and stretching. I've not had experience with this injury before so I don't know too much about it, other than what I've heard and read. A great exercise for this is laying leg raises- laying on your side, keeping your leg in line with your hip as you raise and lower.

I really hope this helps some of you. If you have any questions at all, please ask and I would be happy to give my opinion. Happy Running and have a great weekend!!!

Marathon Training- Week Uno

Well... we're all moved in to our new place. The verdict? We absolutely love it so far! We have SO MUCH space and everything actually has a place, which is a totally new concept to us.

Our babies seem to have adjusted pretty well, too....



What? You think I couldn't handle the move? Please.





I'll just take a quick nap...



This weekend was basically spent moving. cleaning, painting, and unpacking- and man is that a workout! :) 



Lookin gooood





Finished pictures to come soon!

 Saturday started Day 1 of Marathon Training! Words do not describe how scared I am. I have confidence in myself, but seeing those scary miles on the schedule freak me out- I'm not gonna lie. This week has pretty low mileage, but I'm going to try hard to stick with the schedule exactly, even if I feel like I can do more. I believe the running plan is there for a reason, and if I push too hard now, I'll definitely regret it later (like when I'm running 40 mpw eek!!!)

You'll probably notice a bit of a change in my weekly workouts- obviously it will incorporate more running (4-5 days per week) and less weight lifting/cross training. I'm going to really put my focus on running, so any cross training will be light- focusing on low impact cardio, upper body weights, and lots and lots of core work. Not to mention that I'm switching gyms at the end of this month (yep, I'm gonna be a Y girl!) so I can add in some yoga and swimming- pretty exciting! Also, following the running plan, my weeks now start with Saturday long runs and go Saturdays to Fridays.

This week's workout schedule:

Saturday- 5 miles
Sunday- rest day/stretch
Monday- 3 mile tempo/hills; spin
Tuesday- 2.5 miles, kickboxing
Wednesday- AM strength, PM 5 mile interval run
Thursday- 3 miles
Friday- AM strength/stretch

Weekly Mileage: 18.5


This week's quote:

"Sweat is just fat crying." 

---Thought that was hilarious! Have a great week!!! :)



Marathons battle it out...

I have a huge dilemma.
HUGE.

Okay, I'm dramatic.

But, I need help. See, there are 2 marathons I could run in the fall (did I mention training starts July 30?! eep!!!) And I can't decide which to do!

So, being the OCD psycho I am, I made a list....

SAVANNAH ROCK 'N' ROLL MARATHON

Nov. 5th

vs.

THUNDER ROAD MARATHON

Nov. 12th

Savannah Pros
1. FLAT (162' elevation)

2. BIG race, crowd support, bands every mile

3. Good excuse for vacation

4. Beautiful scenery

5. Shae is running the half!

Thunder Road Pros

1. Close to home

2. Majority of running team is running- moral support!

3. No hotel or traveling (can get ready at home)

4. Family can come watch the race

5. Cheaper race registration

Savannah Cons

 1. Out of town; unfamiliar sleeping arrangements= added stress/less sleep

2. Won't know many people running the full

3. Cost of hotel/travel

4. No family support

5. More expensive race registration

Thunder Road Cons

1. HILLY! (1168' elevation) !!!

2. Not as big of a race/less crowd support

3. Less interesting scenery

4. HILLS

5. HILLS

6. HILLS

(I think you get my dilemma)

Help! :(

PS- My mantra

Bad to the Bone

This weekend began like any other- got off work, went home, asked my hot man what we were gonna do, sat around, pondered over why we still live in Rock Hill, wondered more about what we could go and do… and then met the in-laws at El Cancun for dinner (yes, 2 nights in a row, don’t judge).
This wasn’t just any ole dinner though- it was Reagan’s very first El Cancun experience. As excited as we all were, she must have been absolutely bored with the place and slept through the entire dinner.

Apparently, loud obnoxious drunk rednecks chugging down fish-bowl sized margaritas aren’t her thing.
She’ll convert.

Even though I drank absolutely no alcohol Friday night, I woke up Saturday feeling stiff and tired and dragging. The 6-miler was gruesome…and the 100% humidity didn’t help the sitch.
I kept getting really light headed and was so thirsty…I need to do better about hydrating the day before/during the run.

I got this Nathan hydration belt:

and used it the whole time at the beach, but haven’t on a group run yet. I just hate having so much stuff on…the 305 is clunky enough and I hate feeling restricted. Even so, I woulda killed for it Saturday….a gas station bathroom sink woulda worked too.

I was scheduled for my first placement at the Junior Welfare League’s consignment shop, Twice Is Nice, on Saturday. As a new member, I have to volunteer for 13 3-hour sessions during the year. Knowing I had to be there, dressed, and non sweaty at 10am, I raced home to get ready right after the run. I got ready in record time and arrived right on the dot; worked from 10 to 11 and then realized that there is no way on Earth someone should
have given me a college degree or a driver’s license. I didn’t have to be there til 1.

Wahhhh. Nothing makes me madder than making retarded mistakes that impact my whole day. See… me and Cory scheduled our lease signing for 2pm that day… but since I only have ½ a brain and can’t read a schedule, we had to cancel. L Hoping for next weekend.

After finishing at Twice Is Nice around 4:15, Cory and I headed out to get some errands done. One thing that both of us love is getting Anney new “babies.”
The look on her face when she gets a treat is hysterical and so worth it.

We name all her toys and have basically taught her the names….so when we tell her to get her favorite, “Turk” she runs and gets her mangled, chewed up, one-eyed Turkey baby that used to be really cute.

Saturday we introduced her to “Moo Cow” and also brought her a rawhide bone.

She loves Moo Cow, but the bone really stole the show; she didn’t put it down all night, apparently the bone didn’t love her back. Around midnight, she came around to my side of the bed and woke me up- which typically happens 12+ times a night (She's afraid to jump on the bed in the dark) but when I went to pick her up, something was obviously wrong.

She was gasping and looked horrified- a piece of the bone was lodged in her throat! I started screaming for Cory and since he’s nocturnal and still awake at that crazy hour, he came in and saved the day! Lucky he knows the Heimlich for dogs. :( Anney is fine now, but it was hard to get back to sleep!

No more bones for her!

Sunday, went by way too fast. We spent a few hours at Chad and Page's, hanging out with them and Reagan, grocery shopped, etc. and before we knew it, it was time to start a new week! :( Booo

This coming Sunday is mine and Cory's One Year Anniversary! So exciting, and crazy to think what I was doing this time last year! Time FLIES!!!! (when you're havin fun!)



2 days late and $.50 short

Happy Belated Birthday America!!!

...just a few days late, I've been busy (lazy). Please forgive me.

I hope everyone had a great 4th of July! I had a very low key weekend, which was really nice after all the traveling and excitement lately.

Friday night was seriously chill (read: boring)- Cory had some car trouble Friday morning and borrowed mine, so he came and picked me up from work and then we ran a few errands, headed to Mom's for a quick dinner, then came home and just hung out. (I think. That was too many days ago...obviously it was something ground breaking.)

Saturday morning, I met my regular running friends for a hot and humid and sweaty 6 miles. We started at 7am but the dang sun was already blazing! I hate to think what August is going to look like... 5am runs?

 I think not!

After I gave my skin a real nice salt treatment, Cory and I went and ran all over town (no, not on foot). I had a few birthday gift cards to cash in, and started looking at decorating projects/ideas for our new home! I can't believe how soon we're moving!! :) I'm soo excited! No, not about carrying our 2 sofas, recliner, washer and dryer, bedroom furniture, and TV down 3 flights of stairs.... but what else are men good for?! ;) I kid I kid... (sorta).

No complaining. Could be worse.

Saturday night, Cory and I went to dinner with his parents at one of our favorite places- El Cancun! We used to have a Thursday night tradition and went every week, but things have gotten ca-razy through the summer. I got my typical boring, naked, grilled chicken fajita salad- dang that thang's good!

After dinner, I got a really terrible migraine and (seriously) went to sleep at 7pm...and slept til 7am. Woops! I think either the sun drained me or I was dehydrated. I felt so bad for Cory, but I guess he managed to find something to do without me. This one time (last week) Cory took a "nap" from 5pm to around 9pm. When he woke up (oh wait, that's right... someone accidentally pushed his arm down so it would hit the coffee table and wake him up... accidentally) I whined about how he'd "left me" all night. He still laughs about that...says I'm a five year old that can't get left alone without some type of entertainment, like jugglers and clowns.

Sunday morning, I got up in the mood to work out, even though it was my planned rest day (weird, I know). So, I headed over to our apartment gym for about 50 mins on the elliptical, split up in increments of 10 minutes. Every 10 mins, I would stop and do 1 minute of burpees- made the workout go by incredibly fast! Plus, my dang feet always fall asleep on the elliptical. Does that happen to anyone else?!

After working out, me and Cory watched the closing statements for the Casey Anthony trial that we've been following for awhile now. And BTW, I'm not even going to go there because I'm literally sick over the verdict. I guess it's ok to kill someone but not okay to lie.

Sweet.

Glad all the murderers out there now know all they have to do is just hide their victims long enough so they decompose and get a really good lying lawyer.

Okay...vent over.

Sunday afternoon, my mom and I went shopping hunting for dishes for our new place, which was going to be her bday present to me. I had seen some online that I wanted, and of course they were no where to be seen in stores. I believe we covered and recovered every home store in 18 zip codes.

The only think I bought?

Half off K-cups from Belk. Sweet deal.

On the way home, I just freaking ordered them online- what I should have done in the first place.

Wanna see em? :)

They come in today!! Seriously, Macy's in on the ball.

After shopping, we headed to my in-laws for a 4th cookout. They know me too well and already had the veggie burgers sittin out! :) That seriously doesn't mean I ate healthy, though.

The amount of chips and white bean dip alone were probably enough for 14 people to live on for 32 days. Plus the cookie cake and ice cream...ohhh cookie cake. You complete me.

Oh, and wine? Yeah, sure, I'll take a bottle.

Chug that wine, Leebs!

Cory and his dad did a fantastic job entertaining us with their fireworks and karaoke. Who needs jugglers and clowns when we got these two?



Dear Lord.......yes he's trying to strike a match using his teeth.





After I tranquilized him.



Monday, since I had the day off, I met a friend to run what we thought was a 4.5 mile loop. Nottttt quite. 4.5 turned into 6.2 miles. Oh well, 10K done before 8:30am --not complaining. It was even hotter than Saturday- in order to prevent death by heat stroke, we stopped at a questionable gas station and drank water from the bathroom sink (not kidding).

After the run, I figured I hadn't quite had enough of the sun for one weekend and went to lay by the pool in Mom's neighborhood. Did I mention her pool has a deep end?

It goes all the way to 1 1/2 feet.

After attempting to get a sun burn (what's SPF?) I headed home, met Cory, then went to Chad and Page's so Cory could help him finish a project they'd been working on in the yard. Naturally, I stayed inside and caught up on Tetris (thanks for introducing that me to me Chad, you're a lifesaver).

Due to a crazy rain storm, they're project came to a quick halt and we headed over to Cory's parents to eat cookout leftovers (more bean dip and cookies? don't mind if I do).

And that, my friends, concluded the weekend. I'm most likely talking (typing) to myself at this point in the novel, but that's ok. This week hasn't had anything exciting happen...yet. I'll keep ya posted.