Running Within (and a gift for you!)

I am currently reading a GREAT book, another addition to my ever-growing library of running books.  It is, “Running Within: A Guide to Mastering the Body-Mind-Spirit: A Guide to Mastering the Body-Mind-Spirit Connection for Ultimate Training and Racing” by Jerry Lynch and Warren Scott.

Those of you that have been around my blog since the get-go, know that I am a ’spiritual’ runner. Not spiritual so much in the pray-while-you-run way, which I DO at times, but spiritual in a running-keeps-my spirit-balanced way.  Some people are purely physical runners, competitive and analytical.  I am about 10% physical, and 90% spiritual about running.  Because I am SLOW, there is not so much to be competitive and anlytical about anyway!

So this book sort of jumped out at me when I saw it, because of course, I am all over the ‘body-mind-spirit connection’ thing.  Especially lately since my life in general has been a bit of a , well, train-wreck lately!  That may be too harsh…let’s just say, I’ve been having my share of emotional and mental challenges in recent months.  It has been said many times over, ‘running is a metaphor for life’.  So when I see a whole dang book about mastering the body-mind-spirit connection to be a better runner, I also see Cyndi mastering the connection to be a better ME.  It’s a beautiful thing!

There are some GREAT nuggets to ponder in this book – and I want to share some here, because it is great food for thought – not just for running, but living in the general sense.

“You are a multidimensional athlete composed of body, mind and spirit.  Collectively, you are greater than the sum of all parts, an integrated ordinary human capable of multiple extraordinary things.”  I love this because through running, one of the greatest gifts I have been given is realizing that I am stronger than I know, always.  We can always do ‘more’ than we think we can.  Physically AND mentally, emotionally and spiritually.  No doubt about it.

“Runners must not impose barriers or limits on what is possible.  We can and will begin to transcend our limits…….when we learn how to tune in to the powers of the mind.  The mind cannot help you overcome your real physical (genetic) limitations…however, it will allow you to go beyond what you think are your limits.”    That’s a fancy way of saying, running is 10% physical, 90% mental. 

“Many of you are interested in running as a means of learning more about who you are and what you are made of, particularly when your realities shrink to a dime at mile 22 of a marathon and you are called upon to dig deep to see what you have left.  Running the roads, you begin to come across newer roads.  This exploratory experience not only creates the opportunity to become a better runner, but also to grow as a person.”    I love love LOVE this one ~  in my own life, just this past week I hit the proverbial ‘mile 22′ of a ‘marathon’, and I had to certainly ‘dig deep’ and decide if I was going to be paralyzed by the experience, or if I had it in me to choose to accept the situation and move forward with optimism and assurance that I will be BETTER for having lived the experience.  Guess what?  A couple of good hard runs later, I realized that I WILL be okay, I am ALREADY okay,  and once I got there, it seemed like ‘new roads’ were already waiting to be explored.  Pay attention friends….focusing too much on the negative and falling in to a trap of self-pity and insecurity can sometimes keep you from seeing the bigger, and better picture – and sometimes there are surprises there that you otherwise may miss.  Pay attention! Look for those newer roads to run and take the opportunity to grow as a person.

There is much, much more…I am looking forward to getting through the book more, and am taking my time to really absorb some great information.  I will be sharing a lot of it here, but I encourage everyone to pick up a copy.  BUT….drum roll please….

I am so enthusiastic about this book, that I am going to give away a copy to one of my lucky readers!  Here’s what you need to do to be eligible to win….

1)  Tell us what you have learned about yourself through running, and/or how running has made you live ‘better’ in general.

2)  Link to this giveaway in your next blog post – we want LOTS of sharing goin’ on here!

That’s it! Deadline to enter is Friday at NOON, and the winner will be announced Friday afternoon!  Good Luck everyone, and see below for more info on the book.

Run well, Live well ~

Effective running requires fitness and harmony of the body, mind, and spirit. Running Within is your guide to developing each of those areas so that you can perform better, have more fun, and experience a deeper connection with running.

Sport psychologist, best-selling author, and runner Jerry Lynch and physician and elite triathlete Warren Scott provide insights and prescriptions throughout. Among the many useful tools offered in the book are

• goal-setting guidelines,

• relaxation and visualization exercises,

• affirmation-building tips,

• positive ways of dealing with setbacks,

• fatigue and injury-coping methods,

• motivation boosters, and

• prerace and race strategies.

Running Within will help you break through mental barriers, enjoy running more, reach higher levels of performance, and thrive in competition. Learn how to unleash the complete body-mind-spirit runner within you.

 

I Have A Plan

I am finally ‘healed’ enough to put together a training plan for the next 6 months.  LOL – think ahead much?  My plan is pretty basic – the goal is to slowly and SAFELY build up my mileage base to the following :

A- build to a 28-30 miles per week solid base (this will make it easier to transition to, er….dare I say it out loud….MARATHON TRAINING???)

B- build to 4-5 runs per week (so I can get in those 30 miles per week)

The plan:

- I am giving myself 6 months to build the base.  (even though there will probably be a half marathon in March, I will be ready for that from a mileage standpoint, as long as I am ‘healthy’)

- I am following the 10% rule with NO exception – there are some weeks, especially in the beginning, where I will not increase.  Still taking it VERY EASY for now.

- a 20% mileage cut-back week after every 4th week.  (another basic rule….)

- Long runs top out at 10-12 miles.  No need to do more than that as long as I stick with half marathons.

- Training includes: 

Core work (upper body strength), 3X’s week (strong core = better running form = NO IT Band issues!)

Lower body strength, 2X’s week (glutes, hips, hammies and quads)  ***all with IT Band support in mind

Flexibility, 5 X’s week

Rowing, 1-2X’s week

Yes, it’s all about the IT Band for me…in an upcoming post, I will share some of the exercises and routines that I have been doing to support my recovery from this idiotic injury.

This is called ‘Back To Basics’.   Check it out over on the Training Plan page!  I Think I’m back – YAY!

Cheers!

I’m Still here!

It seems I start every post lately apologizing for being MIA.  See what happens when there is NO RUNNING to report?  Nuthin’ to write about!  No great race reports, no amazing progress – nada.  But wait – that’s not true, really.  I have some positive updates to report.

 I am trying to stay off the legs “officially” until November 1st.  But I did sneak in a 3 mile treadmill run on Saturday….I couldn’t help it.  My leg felt SO good, so I had to test it out.  It was a good run.  Slow pace, NO knee discomfort striking me at mile 1.5 – no issues the next day.  I continue with the foam roller every day, twice a day.  Stretching and some strengthening exercises.  The whole deal.  I AM getting better and I am encouraged.  I have finally accepted that this is a slow process.  But remember the orthopedic, the one I ‘loved’ so dearly?  Um….not so much anymore!  Grrrr….more on this later, still trying to get my thoughts in order on this one.  Basically – why did he tell me ’sure go ahead and run if it doesn’t hurt’…???WTF??? 

I have still been going to the gym 3-4 times a week.  I LOVE going to the gym.  I’m still rowing, and I love that I am getting stronger.  I am consistently hitting a little more than 6,000 meters in about 30 minutes.  That is just under 4 miles.  LOTS of weight training goin on too…which I also LOVE.  I want to try a yoga class, but the time is not very fitting for my schedule, so I may have to go with the DVD option.  Any suggestions?  I could try a ‘Power Yoga’ class, but I’m not sure I should start with advanced moves when I’ve never even done yoga!  THAT could be funny.

The good news in all of this is that I have dropped 8 pounds in the 7 weeks since I’ve been injured, AND SIX INCHES total from various ‘pieces parts’ LOL.  I am within 6 pounds of my ‘fighting weight’ ha ha.  Weight training is good.  Cross training is good.  If nothing else, I have learned, you must do MORE than just RUN.  Being forced to change things up a bit has been a good, good thing for me, and a learning experience for sure. And DEFINITELY not easy.  My claws have come out on many occasion…I get very frustrated!  Not being able to run is like experiencing unrelenting PMS!   Just ask my family and friends…who all can’t WAIT for me to get back to my full running schedule.  I miss my endorphin rush after a sweet 6, 7 or 8 mile run.   I know more about the piriformis, every glute muscle, TFL, ITB, abbudctor, adductors….more than anyone would care to know!  But I will be a better runner for it later…lighter+leaner = faster.  And most importantly SMARTER.

In other news, I have some family members that are moving through C25K and the plan is that we all run a 5K together on Thanksgiving.  I will be running with my ‘trainees’, not for a PR.  I look forward to that experience.  It has been so, SO cool to get a call from my sister in law every week, hearing the excitement and amazement in her voice, telling me that she and hubby just ran 25 minutes!  I LOVE IT.  I have been able to give them advice and support, and I just love that they are experiencing this and reaping the personal rewards.

And on that note….I have now narrowed down to two Personal Trainer certification programs.  I am going to go for it!  NOT going to quit my day job any time soon, but I am ready to get the ball rolling towards eventually being able to legitimately help others to live a healthy lifestyle and transform their lives!   I  have been leaning towards the ACE Personal Training program, but now I am considering the ACSM (American College of Sports Medicine) program.   The ACSM course seems more comprehensive overall.   I will be deciding by November 1st, and will order the materials and start studying!  I hope to get it done by April or May next year, if all goes well.  I’m very excited!  Once I pass the test, I have no CLUE what I’m going to do with this yet…I’m sure it will come to me eventually though. 

I may have mentioned this already, but in March, I am planning to go to Atlanta for an RRCA coaching certification class, and then hopefully will be able to run the ING Georgia 1/2 Marathon too.  My first ‘destination’ race…YESSS!  I have not registered yet for this class because I have been waiting for something to open up closer to home….but secretly, I really wanna go to Atlanta!  Great city!

So, there are my positive updates – despite having no measurable running to report.  My most pressing SHORT TERM GOAL is this:

 

 

 

 

 

 

 

 

 

 

 

 

 

HOLY COW!  I am such a blog slacker….I am coming around to all of you this weekend friends, I promise!

Cheers,

Need A Kick In The A*ss? (I do) CLICK HERE.

Every day for the last couple of weeks, I keep saying to myself,  ”get to the blog – get to the blog’.  I AM a slacker…and I was very close to taking a little ‘hiatus’, but as I started catching up around the blogosphere, I realized, this is EXACTLY where I need to be.

So I am here now  -  let’s get caught up!  It took me some time to find a ‘direction’ for this post…and I really needed only to look to all of you for my MUCH NEEDED  inspiration and a little kick in the ass!  Thank you all!  Here we go….

First I must send some Marathon Luv out to Nic (Marathon of Life) who is running her first marathon in Chicago this weekend!  I am SO proud of her, she has trained hard and enthusiastically.  She has overcome some injury obstacles during training, and managed to also keep up with school, her job, her family, many friends, and a supportive boyfriend.   I have to cyber-hug Nicole, as if she is my own daughter – the discipline and tenacity she has shown at such a young age….it is refreshing and encouraging.  I only WISH I had been as ‘focused’ at that age!  She is on her way to becoming an amazing ‘grown up woman’, and her family must be very proud of her!    Go get’em chica! 

I also have to give a shout to my Best Blog Friend, Shosh (The Constant Trainer).  Her blog title has never been more appropriate.  She successfully completed a summer long triathlon series, culminating with the Westchester Tri that she has been training for and building up to for months!  NOW, she has registered for a HALF IRONMAN in Michigan on July 31, 2010. I plan to be there to see her finish 70.3.  AMAZING.  Many of you know that Shosh was one of my first blog friends, and has always inspired me to ‘go for it all’ – never doubt myself, and her endless enthusiasm and energy for every challenge she faces, well…it is STILL inspiring!  Now, I just need to get her to start beefing up her blog when she starts Ironman training  – because THAT is another adventure worth documenting for herself, and us too! 

Then there is our friend Mel, 2nd Chances.  Despite having gone through some very intense life changes recently, she was able to support and cheer her 11 year old son  through his first triathlon!  She also recently took on a 100K ride, in which she celebrated her ‘new life’ after brain surgery….  She also stepped out of her comfort zone and did some public speaking about something she is passionate about.  Mom and son have been dealing with a lot of emotional turmoil following a huge loss  in recent weeks, and their ability to lift themselves up and power on through life is  very inspiring to me.  Mel is taking a small hiatus right now, but I know she’ll be back, stronger than ever.  Positive thoughts go out to Mel and Terron – stay strong, we’re all with you in spirit!

Gotta give props to Diana, My Road to Marinette.  She has planned and dreamed about running a half marathon for two years and has encountered one setback after another trying to accomplish this big goal.  Damned if she didn’t just go map out her own Half Marathon, complete with a bib number for her one -lady race and her own t-shirt!  AND, she took  ‘12 people’ along (one point one miles was all about HER, luv that!) in spirit to honor with each mile – how stand up cool is that?  Diana, gotta love your spirit and tenacity and what a great feeling to check this goal off your list!  Well done!

RunnerMom at ‘Of Running and Parenting’ - she’s my hero.  She is a busy ‘mutha runna’ (quote from someone in her blog I have no idea, but I like it).  She is coaching a group of adult runners to a half marathon, she is putting in some serious miles every week and PAYING ATTENTION to her body and soul at the same time, making adjustments as needed – a true example of how to BE a smart runner.  She is a busy mom…busy mom’s know it’s hard to find time to ‘exercise’, let alone be a coach, and an athlete.  She is a year ahead of me as a runner, another ‘adult onset athlete’….and reading her experiences motivates me with  possibilities for myself down the road.  Another great dose of inspiration!

And finally, I have to send out some positive thoughts to Jen, A PriorFatGirl.  Having suffered a devastating loss, she is doing her best to put one foot in front of the other and move forward every day.  She does this with positive self-talk, brutal honesty and with a good dose of humor as well.  She forgives her weaknesses, and makes every reasonable effort to keep moving forward, one day at a time.  I suspect someone very special is looking down on her and feeling very proud.  Jen posted this quote on a recent post, and I hijacked it (thanks Jen!) because I want to share it here too.

I just love this.  Sometimes obstacles in life  stop us in our tracks.  Paralyze us.  Make us weak and unsure of what to do next.  Obstacles can make us suddenly doubt our spirit, rob us of our ‘power’ we have worked so hard to obtain.  Obstacles can make us doubt our ability to get what we truly want out of this one life we are given. 

These obstacles come in all different forms…it can be annoyingly blatant, like an injury or illness.  It can be unexpected, sudden and life altering – like the death of a loved one.  It can be as simple as life  being a ‘pain in the ass’ – overwhelming responsibilities and not enough hours in the day.  It can be a troubled marriage, family issues, work challenges, a rocky friendship.  Or, an obstacle can be our own selves, refusing to let go of past mistakes or being afraid to move to something new and different, because it is simply ‘hard’ or we want to protect others from pain.

But really in the end,  it all comes down to ‘you’, the individual.  Obstacles are always going to be there, challenging you like the devil, but it is up to ‘you’ to decide how hard you will work to overcome those obstacles.  How badly do you want *it*? 

What are your goals?  What are your plans?  How will you get there?  How important is it to ‘you’ , your spirit, your self?  Are you able to withstand the obstacles that will inevitably get in your way?

One thing is clear – the strongest people are those such as my friends I mentioned above…where physical strength is really a side effect, a fringe benefit if you will….. The truest strength required to get around any obstacle, is strength of SPIRIT.  Strength of HEART, and strength of MIND.  Without those three strengths, I don’t care how strong your legs are…you are going nowhere.

Don’t let obstacles stop you in your tracks….get in touch with your inner strength and get on with it.  THIS is living, after all.

Game On, friends…..(a ‘mini-shout’ to my friend Eric who is also MIA lately, what up with that E-Rock? 

Update and Birthday Reflections

 

 

 

 

 

 

 

 

 

The days between my posts keep increasing it seems!  Crazy days for me though, around the homestead and around the office.   My blogging time has been limited, but thank goodness for Facebook – I can at least see  ’abbreviated’ updates from most of my blog friends, so I don’t feel too disconnected.

My IT Band injury is healing well.  No more knee pain whatsoever.  I am able to run about 4 miles before I start to feel any hint of discomfort in the knee – which is slight enough that I could run through it – but of course, I know better now! 

I went to PT this past week, and found out that my IT Band is so tight “you could play the guitar on it!’ said my charming physical therapist.  Apparently the entire right side of my lower body is tight – isn’t it supposed to be a GOOD thing to be told you have a ‘tight butt’?    In this case -uh…notsomuch. 

So I am stretching  two times a day every day, three times a day on days that I run.  I can only run on the treadmill, and I am only ‘allowed’ to go 3 miles. (yawn)  Today I ran 3.5 but that’s because I was listening to a great song and just couldn’t stop running in the middle of it!  I have to go to PT twice a week for a month.  I think I’m only going to be able to swing one visit a week with my schedule though.  I am now the proud owner of a foam roller.  I LOVE that thing.  It ‘hurts so good’, but dayum…it does the job!  I have some slight piriformis stuff going on too, and the roller has helped that tremendously.

Once I am more flexible, the PT will start me on some strength exercises.  I have been doing seated leg presses and the abbductor/adductor machine – and I can already tell that working those muscles helps support the IT Band.  The PT said I can continue but not to  increase the weight anymore until he gives me the full plan – which will include squats and lunges.  Because I am doing less running, I was concerned about losing leg strength while I recover, so this is good stuff.

So for about the next week or two, I am limited to 10 miles a week, and I am still rowing 2-3 times a week as well.  Rowing has been great for keeping my endurance up.  When I finish my measly 3 miles, I am so ready to go back for more….it’s all I can do to stop!  I feel like I’m just getting started – but I am FOLLOWING THE RULES.  When I do run, I am feeling pretty strong.  So I am looking forward to increasing miles slowly and safely of course – but I can’t wait to see the true pay-off from the cross training!

I have decided not to run the half marathon I had planned on November 1st.  I really don’t want to risk a setback after I’ve been working so hard to get through this injury.  I also want to run a race – I don’t want to run a race worrying about injury and/or a DNF.  I want to keep  my focus on continuing to get stronger, slowly increasing my mileage base as I am ready, and by the spring, I will be able to really run a strong 13.1 miles.  Injury free.  And probably blow my first half marathon time AWAY!

Yesterday was my 42nd birthday…. I went back to my ‘birthday post’ from last year, as I had just finished 9 weeks of Couch to 5K and I was on a big ‘high’ of great things to come.  I am very proud of that girl this time last year, and reading some of my thoughts from one year ago….I feel pretty much like a ‘new and improved’ version of 41 year old Cyndi. 

I have learned a lot obviously about running, but mostly about myself.  My spirit is stronger than ever – regardless of how far or how fast I can run.  It seems that the stronger my physical self  becomes, the stronger my spirit becomes.  Perhaps that’s why, on some days that are just plain tough to get through….I crave ‘motion’.  I gotta move – when I am happy, I gotta move, if I am mad…I gotta go make the heart pound a little.  If I feel like crying, I go break a sweat and the tears blend right in…. when I started running 14 months ago, I had NO IDEA that I was going to uncover really what I know now is my true ’self’, not a ‘new’ self.  I’m still uncovering…

I had to re-post the  quote above from last year’s birthday post – because it really has become my mantra, and I have so much more I hope to accomplish, goals to set, challenges to meet…in all areas of my life.  But I know for SURE that running will get me through it all and to it all!

Run strong, run smart ~

FRIDAY!

Yahoo!  I did a 30 minute easy run on the treadmill last night at the gym and it went very well!  I am not 100% yet, but definitely getting there!  I may not run this weekend…may stick with rowing so I don’t get too carried away and do too much too soon.  Physical therapy starts next Wednesday so in the meantime I continue to hit the weights for the legs, row and stretch.  Things are looking UP! 

I was interviewed for Open Mic Friday over at Runner’s Lounge this week.  This was very fun for me, but also a great exercise to do.  Given my frustration recently with my first “major” injury, it was very therapeutic for me to reflect back to how and why I started this journey, reflect on my successes along the way and how far I’ve really come in just 14 months’ time, and to think about what the future may bring as I continue to grow as a runner.  

Have a great weekend, great races, and great fun ~

Cheers~

Update

Unfortunately, the run this morning did NOT go so well.  Not 30 seconds after starting, the pain struck.  I felt great before the run, no pain or twinge whatsoever…I stretched well…but it looks like I am just not ready to run yet. 

I put on the Flector patch,  and here I sit AGAIN at my desk with an ice pack. 

I’ve been stretching, strengthening, icing….for two full weeks, and yet still , I ran for 30 seconds and had to stop.  That is not a good sign. 

I’m going to take another week off from running, since I can’t see the PT until next Wednesday, I’d rather just continue what I’ve been doing so that the inflammation is down by my first appointment.  Hell, I thought the inflammation WAS down.  30 seconds on my feet and it was over.

 I suspect  that I am going to need a full month off from running, based on the amount of discomfort I felt this morning. It felt worse than the day it started!  What the heck? 

I did not expect to feel that uncomfortable.  To say I am frustrated, after feeling so optimistic yesterday – I can not even put this in words.  After I see the PT next week, I will decide about November 1st.  But my gut is telling me at this moment, that it’s time to settle down until after the first of the year….the realistic side of me knows that I will not be able to tolerate repeated recurrence of this, so it is best to suck it up and rehab this completely.  Band-aiding the injury just so I can run a race on November 1st is just not worth it.

*sigh*

I’m a “Recreational Athlete” – cool!

Today I saw the orthopedic for my knee – officially two weeks out from the onset of IT Band issues.  Nine days since my last run. (that’s IT?  Feels like forever….)    BUT – I have been BUSY at the gym….making the most of this opportunity to keep working on my endurance (rowing) and to really focus on strength training, especially the lower body.  To be honest..I think I have actually worked out harder in the last two weeks, then I was  before my injury.  I CAN’T WAIT to see how the last two weeks of hard work translates to my running. And of course, I plan to keep the XT mojo going.  I am kicking some butt on the erg – I have to say, it’s a close second to the running rush!  I”ve got the blisters on the hands to prove it too.

My doc was AWESOME.  I think I told him I LUV him?  I’m not sure, but in my happy place of realizing he was saying I can RUN if I do things RIGHT (ie….follow the rules loser), I may have said the ‘L’ word.    I probably woud have hugged him too…but , there ARE boundaries after all! 

Anyway, I had little to NO discomfort where he checked the IT Band over the knee.  I still get a little ‘twinge’ or ache here and there, like in going up steps, or as I start to walk right after sitting for awhile.  I am CLEARED to start to ease back to running.  My doctor is really committed to getting me through my November 1st race.  His wife is a runner – and has been plagued with injuries, so he totally GETS IT.  Very cool.  Like I said…I think I LOVE my orthopedic doc!

He wrote me 10 sessions of Physical Therapy.  They will do ultrasound treatments, teach me a thorough stretching protocol and strength exercises. (basically strengthening the hips/glutes/pelvis) I probably don’t ‘need’ PT, but because I have a race in 7 weeks…these sessions will keep me “strong and smart”, said my doc-that-I-love.  AND, I will have all this great stuff in my arsenal to prevent future flare ups – hopefully.  The best part is that the PT is IN my rec center, AND my lovely doctor gave me a specific trainer to ask for – a good friend of his that is apparently a ‘whiz’ at managing ITBS.  I haven’t met him yet….but I’m sure I already love him too! 

He also prescribed me some Flector patches.  This is a patch with a topical anti-inflammatory drug.   He sees me maybe using a patch after a long run…I may not even need it for my regular weekly runs.  But I will have them if I need them.  He said that he has been prescribing this for all of  his  ’recreational athletes’ and the feedback has been positive. 

I think I turned around and looked behind me when he said that?  You talkin’ to ME?  Ha ha…yes, I’m a recreational athlete! 

And FINALLY…my doc-that-I-adore said I could come in about two weeks out from my race and get a cortisone shot – IF I felt I would need it to get through 13.1 miles.  I’m pretty sure I will NOT be needing that, but it’s nice to know I have that as an option.  I think with a PT keeping an eye on me, and me FOLLOWING THE RULES, I will be good.

What’s NEXT?

This week I plan on running pretty gently, and keeping up with the more intense cross training.  This weekend my ‘long’ run will be 6-7 SLOW, EASY miles.  If I get into PT this week, that may change depending on what he says, but for now this is my plan.  I am pretty sure I’m going to loosely follow the last 7 weeks of Higdon’s Novice Half Marathon plan.  NO speedwork. NO craziness…just simple , easy running.  I have already gotten an 11 miler in, so I am going to slowly build up to another 10 miler before race day, and that is it. 

This is all subject to change really depending on how the IT Band situation is.  My goal for this race is to do it *faster* than my May half.  I’m pretty sure I”ve got that in the bag.   I’ve dropped 10 pounds since my May race, and I am stronger.  The only thing keeping me from a PR is really a BAD DAY.  My ‘agressive’ goal was to run a 2:30 half.  Almost 15 minutes off my May time.  That’s not so important to me now….what’s important is that I am able to run it, and run it pain free.

Push the mind…..

I have to speak to the ‘mental’ part of the last couple of weeks.  I was surprised at how ‘off’ I felt without running.  If it weren’t for the rowing workouts, which I did with great intensity…I probably would have just run through the pain!  Seriously, I would have done something THAT STUPID because my mind and body  *needs* the effort of  running.  Running is such a huge part of *me* now. I need that time on my feet, one foot in front of the other, forward moving, breathing, thinking, listening, praying…those miles  are my lifeline.  Those miles make me *better* physically, spiritually, emotionally.  I am dealing with some pretty significant challenges in my life these days…this was the worst possible time to be without my lifeline.  But I managed to self-talk my way through it.  This is only temporary.  Be smart about this or you won’t be running at all.  You are stronger than you know. This too shall pass.  Do what you CAN for now.

Two weeks is not such a long time, I know…..I know there are much worse injuries to contend with.  But the point is…I needed to learn this lesson.  Of course I already knew that running was important to me….but now I appreciate it even more.  I am continually in awe of what our bodies will let us do when we really work hard.  But getting stronger, faster, farther….it all means nothing if you don’t follow the rules.  Because as easily as our bodies adapt to the stressors we put to it, the body will also just as easily ‘break down’ in one quick moment – and usually over a stupid mistake.

I am coaching my sister and brother -in-law through C25K right now.  They are in Week 3.  I preach constantly about stretching, and warming up and cooling down.  They are sick of me ha ha….but I tell them they need to develop smart habits from the beginning.  They can thank me later! 

My ‘Recreational Athlete’ self is gearing up for a sunrise run tomorrow morning – nice and easy.  I’m hoping it’s a good one!

Run on ~

Do What I SAY, not what I DO!

Ok, so I was all so ‘proud’ and ‘happy’ about my pain free run over the weekend….claiming that I played by the rules,  with the stretching before and after, running easy, running on a treadmill, blah blah blah blah. 

Well, that was a MISTAKE.  The rules I should have followed were:  DON”T RUN. 

My knee flared up again around Saturday evening, and while it is ‘better’ at most times,  by today, it is still not good, and certainly not ready to run on yet.

Thanks to my good friend Eric and his firm but oh-so-understanding advice, my only participation in the half marathon next weekend will be volunteering at an aid station.  There will be NO run-walking or walk-running.  I will NOT be running this week at all.  In fact, the only working out I do will be strength training and stretching.  I don’t think I’m going to even try the rower – at least until after I get a doc’s input.

I am working on getting in to the Cleveland Clinic sports injury clinic this week, instead of waiting for my othopedic appt next Monday.  My brother in law does public relations for that department at the Clinic, so I’m hoping he can get me a name or at the very least, find a way to get me squeezed in.  I am ready to get this thing rehabbed and move on.

I am also wrapping my brain around the idea that my PR may have to wait until the spring.  I’m not sure what the next 6 weeks will bring in terms of maintaining my fitness while re-habbing this ITB issue….I’ll know more after I see a doc I guess.  But I’m starting to prepare myself for the possibility of NOT racing at all this fall, and making a Plan B for fall/winter, in preparation for next spring.

*sigh*

It was very important for me to come back here today to TAKE BACK all my excitement from running on Saturday – I do not encourage anyone to take the kind of chance I did by running too soon while injured.  While I don’t think I made it worse, I do think I delayed my recovery by as much as another week.  And, I haven’t even gotten confirmation that this even IS my IT Band yet.  (although I will be shocked if it is something else ….)

So my friends, part of what this blog is about is to share my experiences – good and bad, inspire and motivate, share information….HOWEVER, I should NOT have run on Saturday, and I should NOT have implied that what I did was ‘ok’.

If you are injured, do not run until you see a doctor and confirm the injury and have a plan for recovery. 

We all love running – I miss it like crazy already.  I have seen many of you go through long periods of recovery from injury.  And many have actually come out even better on the other side – to include becoming more well-rounded athletes!  THAT’S what I intend to do – running or not, I will not be sitting still while waiting to recover, but I WILL be safe and smart about my choices.

And so…I will update when I know more.

In the meantime,

Run smart~

Hi, my name is Cyndi and I’m a junkie….

I remember when I first started running, and I didn’t tell anyone really because I wasn’t sure if I would like it, or be able to DO it – so wasn’t thinking I would stick with it over the long term. I CERTAINLY did not picture myself acting like a freakin’ CRACK ADDICT at the gym on a Saturday morning, gazing longingly at the treadmill and wishing I could pound out 5 miles RIGHT NOW. How did this happen?

I could not resist…I was heading for the rower, really I was….but then I started thinking. The knee felt good, treadmill would be a good surface, had my LunarGlides on…let’s give this a go. I made a deal with myself…I would play by ALL the rules, back to basics! So….I walked for 10 minutes to warm up. So far so good. Got off the ‘mill and proceeded to stretch VERY WELL, 10 minutes. Went all the way down the list. Gentle, thorough….it felt good. Then I started to run at a very easy, warmup pace. I paid close attention to the knee – one twinge and I would be off the treadmill. Took it real easy for about 15 minutes, still no pain, so I settled in to  a ’sweet spot’ – easy 12:00 pace. I held it there for 30 minutes. That’s a plus with the treadmill, it keeps me in ‘check’ when I start to get a little too gung ho with the pace. I KNOW now that I have been trying to run too fast on every run lately. So this was good – I was forced to hold back and actually would have to think before manually adjusting speed. When I stopped, I hit the weights for 45 minutes – my log states that the last time I was at the gym was JULY 28TH. Slacker much? UGH.

So how telling that, while at a point in my training that the miles were increasing, my strength and flexibility work was NIL….and that is a perfect example of why those activities are beneficial for runners! Especially Rookie Runners – within at LEAST the first 2 years of running, I now firmly believe that strength training and a stretching regimine are CRUCIAL to supporting the body as it adapts to the stressors of running.  Many veteran runners ‘just run’.  But us newbies NEED to do the squats, work the opposing muscles, build the upper body, the core etc. I am convinced that it helps protect against injury.  It has worked for me for a year…when I stopped for a month, I got hurt. Of course there were other factors – shoes, surface, too much speed….but lack of strength training played it’s part, I am convinced!

Anyway, I have to say, this was probably the most pleasant 45 minute run I have had in a long time. I have been reading a lot of blogs lately where people are emphasizing Slooooowwwww runnning in their training these days. I’m ALREADY slow, so this concept should be very easy for me to adopt….but for some reason, I continue to push the envelope and run too hard, too often.

So I had 45 minutes of pain free running! I was on cloud 9….I felt SO relieved and immediately relaxed, encouraged and re-assured that my running days are NOT in fact over. LOL. Like a junkie that got the fix….all my woes dissappeared as soon as I got on the ‘mill.

The NOT so good news is that, yes, the knee was a little sore later in the day, and this morning too. So it’s Advil and ice, and massage with my little icy tennis ball that I keep in the freezer. And stretching. I have to say it is not PAIN really, more like a ‘bruise’ type feeling? It’s hard to explain. No visible swelling at all. It’s worse on stairs.

I may not run for the rest of the week, and plan to cross train all week instead. I may try a little 30 minute run Thursday, just to test things out and then decide what to do about the half next weekend. I will drive down at least, to pick up my ’stuff’ (because I think we get a cool sweatshirt), and I may do a run/walk, or a walk/run….it all depends. I definitely will not be ‘running’ it, and am fully prepared for a DNF if I get in to it and have an issue.  This was a training run for me, so just as I would run out my door and come home if I was hurting, I will do the same at the race.

I have an appointment with my orthopedic on the 14th (the day after the half) I’m sure (hope) the knee will be better by then, but I am going to keep the appointment anyway.  OR, at the very least, if I do part or all of the half on Sunday, I will NEED to see him anyway.   I want to confirm that this is indeed an ITBand issue, and get a referral to a sports PT to consult for some effective stretching and recovery suggestions.  I have a feeling this will be something that pops in on me frequently, so I want to know how to nip it in the bud when it does!

It feels strange not to be going out for my long Sunday morning run today.  But I’m good with my 45 minutes yesterday.  It’s time to let the numbers go for a little bit, and just run based on what feels ‘good’.  That’s what I did yesterday and it was SO refreshing!  I wasn’t stressing over miles or pace.  I was relaxed, listening to my tunes, and paying attention to my form.  And REALLY enjoying my LUnarGlides! 

Next post will be a review of my new shoes…I need to run in them a few times before I could give a good assessment!  But, so far, I LOVE them.

Enjoy the rest of this long weekend!