Running/Waking/Resting . . . Week of September 28, 2008

[colby]

I put on my running shoes this weekend to go walk the Race for the Cure (save the boobs!). I tried to describe the feeling of putting on my toe socks and feeling my feet in my shoes for the first time in a while to my husband (a smile...a nervous twitch...a desire to go run) and he just didn't get it. I tried to think of an analogy that wasn't exercise-related, but didn't make it. My shoes were somewhat disappointed to just go walk for a few miles, but hey, sticking with the program.

I still hurt. I'm not so sure about a half marathon at the end of November anymore. I'm not holding my breath, but I'm not ruling it out either. I want to come back right, so I'm not just falling back into old injured patterns.

My PT is going well. Added some more exercises this week, removed others, and my right side is really improving. Amusingly/frustratingly, so is my left. I will have buns of steel before this is over. I have been swimming and doing yoga along with the bike, but was sick last week so I had to cut down to one swim session and no cycling. I traveled yesterday so I did some yoga today, along with my regular exercises. I guess this week we're going to switch stuff up, we'll see. Next appointment is on Friday.

I had an amusing "what am I capable of" relativity moment during last week's PT. We were doing squats, trying to encourage my glutes to participate more in this process. My squat form is pretty good as it is, so I guess we add some weights. PT walks to the wall where the hand weights are. No, not the 1 lb weights. No, not the 2, 3, or 4. Yeah, the 8 lb weights. In both hands. I guess she wasn't kidding when she said I don't have a strength problem. I hope to kick some major butt when I can run again.

[teigyr]

Colby, I think it's far better not to do the half-marathon if it means you get better more quickly. It's one race and there is always next year.

Jes, I have been kind of busy and out of it but I didn't realize you were injured. Get better soon!!!

Ama, be sure to use Body Glide with the HRM strap. At least with me, I get a lot of rubbing where the electrode thing is

I ran 8 miles today. I had been a bit nervous and discouraged. I have a huge sore on my thigh where my tights lost a seam on my last run. With the hole in my tights (had planned to do the marathon in them), a forecast for cooler weather so my normal sleeveless run shirts wouldn't work, and run bras that were becoming stretched out and uncomfortable, I was thinking that I was in no way ready to do this. DH took me to the run store where I got the comfiest running shirt, we got new tights and a new bra, and I put the whole ensemble together as a test today. It was fantastic. I still have spots that are rubbed raw but with the new tights I couldn't feel the one on my leg. The shirt was so fantastic and the shoes I plan to wear are feeling good. I had my best time yet on 8 miles and I wore what I plan to wear next sunday, including my race belt/gel holder.

Running is NOT a cheap hobby

And now to get that thing on my leg to heal. At work I wear a bandaid because it gets rubbed by my pants and then sticks to them. OUCH!!! Of course I'm allergic to bandaids so it makes the area around it break out...lovely. I bet if people were to see me in shorts (or a swimsuit due to the HRM/workout bra/tights chafing), they'd think I was contagious.

Jen, I've been carrying my water bottle with me wherever I go. It looks geeky but then again after the above description, would one expect anything else?!

[jesvetmed]

I bet if people were to see me in shorts (or a swimsuit due to the HRM/workout bra/tights chafing), they'd think I was contagious.

Now that's a picture ALMOST worth posting!
I've been there -- showers are pure hell! And -- as they stop burning, the itching starts and you find yourself at work scratching.... umm, places that are a bit embarrassing!

Hey: I RAN TONIGHT! YIPPEE!!!
Treadmill, 10 minutes, 1.15 miles. Incline 2%. Because flat hurts. But this was just enough! It didn't hurt. I found I was favoring, but OK. COOL. Hopefully this is a small step in the path of getting back on the trail!

Teigyr: Just a strain/sprain something after (ok, during all 3 days) of the Breast Cancer 3-day. Hurts like mad to flex the foot some days still. A simple walk for 1 mile the other day kicked my butt, so haven't been willing to try again since! Oh... and I learned yesterday that flip-flops are still OUT! Ouch!

[teigyr]

YES, showers can be very interesting. There are times when I don't even notice it anymore until I get in the shower and then the combo of water and soap... My mother commented that she didn't recall running as being all that expensive. I was in elementary school - high school when I ran and I don't recall ever having quite the problems I have now. Of course I rode my bike in jeans also. What IS it about getting older?

Jes, that is great that you were on the treadmill. I think incline is better for you anyway. Did you ever do a write-up on the 3 Day? When was it?

Actually what is almost worse than the patchiness of my skin is when I have to put a band-aid on my thigh when it sticks to my pants when I'm at work. It hurts, I tug at the fabric at my inner thigh, and go limping into the restroom with a band-aid and come out looking all refreshed and perky. I thought the tan lines were bad enough but now there is this. At least it's almost winter so it's acceptable to be covered up. There's something about pale and freckled that accentuates the raw and red. Urgh.

[Aggie_Ama]

Chafing, electrode? Not yet but eek!

Running, yep not cheap. I quit bowling a few years back and thought "great cycling and running are free". Nooooooo. Once you get into $100+ shoes, sports bras that elastic wears out, losing weight and needing new shorts, finding the right socks, clothes for the elements, your discover the joys of technical tops and swear to never wear a t-shirt again, then you *need* a HRM watch to replace your broken Timex! I won't even talk about cycling costs, jeez. But at least I am getting back into the best shape of my life and enjoying the outdoors.

[jesvetmed]

Jes, that is great that you were on the treadmill. I think incline is better for you anyway. Did you ever do a write-up on the 3 Day? When was it?

Nope: Didn't post cuz I was out of town a few days after.
I'll edit and post my "thank you letter" to people who donated. It's below.
-------------------------------------------------------------------------------------

THANK YOU!!!

The 2008 Breast Cancer 3-Day came to an end after 60 miles of walking over three beautiful sunny Seattle days! 3200 walkers made the trek, and we raised 8.6 million dollars in those three days! I personally was able to raise almost $3400. There were a lot of aches and pain, there were blisters (luckily not on my feet!), and yes, I have a nagging limp from this year's walk as a souvenir. But it is all worth it.

The route started in Bellevue at 5:30 Thursday morning. We traveled to Redmond. We camped (in a sea of pink tents) at Marymoor Park in Redmond each night. Saturday we walked from Redmond to Kirkland and Bellevue. Sunday morning we started at the arboretum near the UW campus and up to Greenlake (where Renee and Garry came out and waited to bring us cheer and hugs... THANK YOU!), and finally ended with a final ceremony at the Seattle Center Memorial Stadium. There we were greeted by supporters filling the stands. Linda, Brenda and Jimmy came to rescue us, and took us to a hot shower, and then to dinner at the Melting Pot afterwards! It was a perfect end to a very long weekend!

I cannot thank you all enough for your support whether it was this year, or one of the last three, or all of them! This is a cause that affects everyone -- 1 out of 5 women in the US will be stuck with breast cancer in their lifetime. And I am proud to be a part of trying to stamp it out once and for all.

Until there is a cure, as long as I can, I will walk. I will walk in memory and honor of my beautiful friend, Kelli (pictured at right with me at our last girls’ weekend in Cabo). I will walk so that other children will not lose their mother at a young age, or mothers lose their daughters. I will walk so that we will not live in fear of a diagnosis of breast cancer.

EVERYONE DESERVES A LIFETIME.
OCTOBER IS BREAST CANCER AWARENESS MONTH.... GET A MAMMOGRAM, DO A SELF-EXAM, TALK TO OTHERS ABOUT THIS DISEASE!

Next year, the Pink Rack Pack is planning to hit the road! We are hoping to head to sunny San Francisco to the the 3-Day event there. Seattle's event is planned for rainy October, so we are going to head south and hope for some last minute sun along the coast of California! We are open to taking on new team members... we would love it if you'd all join us!

We will be starting up fundraising early in 2009. You know you will hear from me then! In the meantime, thank you again for showing your support to me, and to the team. And as soon as I can walk normally again, I'm up for training partners!

IMAGINE A WORLD WITHOUT BREAST CANCER! http://08.the3day.org/goto/jessicawilliams

Pictures attached:
1) One of the thousands in a sea of HOT PINK Tents at Marymoor Park in Redmond. 2) The finish line photo of THE PINK RACK PACK! 3) Raising our shoes to survivors at the closing ceremonies at Memorial Stadium (Seattle Center) ) Pic of me at one of my happiest moments... I waited 25 minutes for that cup of coffee! 5) The photo of my friend Kelli and I on our last girls' trip to Cabo San Lucas about a year before she passed away.

[michelem]

Syndirelah, I’m looking forward to hearing all about your October 12 marathon! Hopefully you will have better weather than last year (what is with all this 90+ degree weather? It’s October, gosh darn it!).

emily_in_nc, I’ve looked at some of the Chi Running info and I really don’t know that I get it. I have been incorporating the recommended 90 footfalls per minute (per foot) thing and I do think that is helping. Reading your reports, I’ll have to look into it a bit more . . .

Aggie_Ama, you are smart scheduling your marathon far in advance. I encourage you to try a new route. I had been running the same-old same-old for months and then I decided to try something new and was able to go further than ever before. It especially helps if you are on a route that gets all your mileage in in one go, rather than having to loop around and around or go out and back multiple times – knowing that you have to keep going to get back home or to your car really makes a difference (at least for me)!

colby, continue to take gentle care. The more you take care of yourself now the more likely you’ll be able to do all the things you love again soon. 

teigyr, another person allergic to band-aids! I thought I was the only one! For my recent skinned knee I bought some first-aid tape and pads, smeared the pad with Vaseline, and voila! The tape did not stick as well as a band-aid, but it did the job and I didn’t break out with an ugly rash. Maybe you can try this as well.

Jes, Thanks so much for posting your 3-Day report. Very inspiring, and I love the photos – especially the one of you and Kelli. Very special.

So, Monday night I went for my massage. Wow. She was REALLY good and really got deep into the muscles. She said my piriformis (sp?) muscles are really tight – especially on the right (the right is where I get pain). Also, the ITB and quads. She also noted that my right hip was higher than the left. After she worked on me she said that they were more aligned, but I need to be diligent about stretching.

Interestingly enough, the next day I had my first physical therapy appointment for a non-running-related problem. It is embarrassing – urinary incontinence and urge frequency. Anyway, she tested muscle strength and flexibility in my legs and also diagnosed piriformis, ITB, and quad tightness. (She said this is a multi-faceted problem and so along with “other” stuff I have to do, I’ll need to do stretching at least two times a day every day).

So, last night, I started by “getting on the ball” (www.yamunabodyrolling.com) and doing the leg routine (basically, about 20 minutes for each leg – starting with quads, then hamstrings, then inner, and then outer thigh). Then I did stretching as well. Then off to the gym for “speedwork.” I put that in quotes, ‘cause I am not at all speedy. I was supposed to do three one-mile intervals at or under 7.5 minute miles. Hah! That did not happen. I took much more than the 1 minute rest intervals as well. Oh well, I tried. And, I hope to adapt and be able to go farther at faster paces one of these days . . .

Well, I’m planning to roll and stretch again tonight before ballet. I don’t know how I’m going to be able to do it twice a day during the day when I work. I have another PT appt. tomorrow. This is going to be expensive (insurance doesn’t cover PT), but I HAVE to get this taken care of!

[kacie tri-ing]

Good luck with the PT!

How often do you need to go? Your training schedule is really tough, so you are right, you do really need to take care of yourself!

I saw a sports massage therapist on Monday too, and she found a group of nasty little knots in my left ankle that she worked out. I think knots are really kind of gross. I hate the feeling of them, and way they are "crunchy" when she is working them out. They hurt, but I really want them out of my muscles and joints!!!

My little 3 mile run yesterday was tough after that massage. The places she worked on me were really sore! Has anyone else experienced that!?

I had to rush home today after work, because I realized that all of my sports bras were in the laundry! I feel like I am always washing them!!!

Off to meet a friend for a 6 miler! After yesterday's run, I really want to feel good and strong!

[emily_in_nc]

emily_in_nc, I’ve looked at some of the Chi Running info and I really don’t know that I get it. I have been incorporating the recommended 90 footfalls per minute (per foot) thing and I do think that is helping. Reading your reports, I’ll have to look into it a bit more . . .

I highly recommend you get the book if you don't have it. Dreyer has a DVD too, but I was too cheap to get that. The book really explains it well, but it takes PRACTICE. It's about a lot more than cadence -- it's about forward lean (not at the waist but the entire body column, from the ankles), keeping your lower legs really relaxed, stepping up with your feet in back rather than pulling our knees up in front, and mid-foot strike (rather than heel or toe strike, though a heel strike is important for descents, to protect your knees). And there's an entire mental dimension too -- that part I haven't really gotten myself yet as I'm too busy mentally running thorough all the stuff I need to be doing with my body at any given time!

One thing I've noticed is that I have NO soreness anymore after runs, even hilly ones. I used to get sore quads after a hilly run, which he says is indicative of "power running" -- leading too much with the knee. Now that I pull my feet up in back of my body instead of my knees in front, I don't get sore quads at all. It's really cool.

He also says to focus on form, then distance, and last speed. The speed will come in time as your form improves. So, I've been concentrating most on my form lately. It's a whole new way of running, but it seems to be working for me. The goal is to decrease injuries and perceived exertion.

Good luck!

[limewave]

I keep seeing Chi Running and hearing great things about it, maybe I will check it out as well . . .

I went for a long trail run yesterday. I met a friend at the State Park. We didn't have a set meeting place, so we both ended up jogging around a mile before we finally found each other.

Then we did a 70 minute trail run through the woods and on the beach. I felt great. We had perfect weather, 55 degrees, nice breeze and sunny.

[colby]

I know it's not running, but it's the gateway to running

I had my PT appointment today. Getting over the hump. I went cycling this week and felt much more symmetrical, and swimming felt pretty good, too. During all of my exercises I look a lot more even, and over the last 3 weeks have gained 50-75% of the rotation to make my right more even with my left. Not 100% yet, but so much closer.

The verdict: back to running in 2-3 weeks. What I'm thinking is if it goes well, I'll plan to walk/run the half marathon as a goal, as long as the distance is okay. Otherwise, I'll skip it and look for something in January, which is still far enough out from my hardcore IM training (I can't believe I'm already saying that) that I'll be okay. I know I can run a marathon. I just like the challenge and would be REALLY curious about how I improve after all of this. Maybe even if I run/walk the half, if things are going well, I'll find something longer in January anyway. The Disneyworld Marathon is January 11 and isn't full yet... if I started running in 2 weeks, I'd have 16 weeks.

Can't count those chickens yet... but I'm hopeful.

[michelem]

Interesting last part of the week . . . Wednesday night ballet class really aggravated the outside of my right leg again -- hip all the way down to the foot. So, at my second p/t appt. on Thursday, she started me out lying on my left side and draping the right with a HUGE heating pad, during which time she had me listen to a tape about the therapeutic effects of deep breathing. Then, she came back in and really got to work on my piriformis muscle. I could feel the knots as she worked and worked on the area. She is now suspecting that some of my incontinence issues may be due to the extreme tightness in my outer hip/glute/leg muscles. She is also suspecting the same with my diaphragmatic and ab muscles, so I am to lay off all outer leg strengthening exercises as well as ab strengthening exercises for now. Next appt. she is going to really work on loosening the diaphragm and ab muscles and we are going to work on deep belly breathing. This is getting interesting . . .

That night, I was supposed to do a tempo run but I was still feeling achey, so decided to take a rest instead. I'm glad 'cause Friday I felt so much better.

This morning I went back to the massage therapist. She used a therapeutic ultrasound thing on my sacrum and piriformis muscles (both sides). She then did regular massage techniques on my back and neck. My leg is really aching again now. It's not sharp pain or anything, but a deep dull ache in the entire right leg. GRRRRR . . .

I am supposed to do a hilly 16 miler tomorrow with a group and meet with their training coach afterward. I took two Advil a bit earlier and I think I'm going to bite the bullet and ice tonight as well (I HATE ICE!!!). I was really hoping that by going to the massage therapist and having her work on the piriformis stuff, this would make it so my p/t time is more effective rather than having that time taken up with this. I'm really dumbfounded as to why everything is on my right side with my leg/hip/glute stuff, but I get stiffness in the right side of my neck/upper back from work-related stuff.

The body is an interesting thing, that's for sure. Part of me would like to go back to school and study muscular anatomy. I'm finding this stuff fascinating.

limewave, your trail run sounds really nice! Woods AND beach! AND cool weather! Wow.

emily_in_nc, I'm going to look at the Chi Running book again, but I'm thinking the dvd might help me more. Last time I looked at the book I recall having a hard time conceptualizing the forward lean and pulling the feet up in back. Thanks for letting me know there is a dvd out there!

kacie tri-ing, I finally broke down and bought some more sports bras so I'm not washing them as often. They are so expensive, but I could NOT run without them!

colby, Sounds like your p/t is going well. Keep taking care of yourself!

Well, we've got some weird weather going on here -- October 1 was 95 degrees, October 2 it was 80, yesterday it was 71 and rainy, and today 74 and rainy. Tomorrow it's supposed to be close to 80 again and clear. I am looking forward to the cooler weather for running tomorrow (last Sunday it was in the upper 90's) and hope not to have a repeat of last weekend's disaster!