Week 15/16 Recap: Roller sticks rock!

After taking a planned week off (week 15) for the holiday, I’m back at it! A 3.6-mile short run yesterday afternoon with my running buddy. It felt good to be back out there. I had a little IT band pain, but no numbness or cramps thanks to good stretching beforehand. I had to use Strava on my phone to track the run because I left my Garmin home by accident.

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7.11 miles in the bank! My longest run since starting in August. My poor watch froze at the end from the cold weather but we got it done. My running buddy is the real MVP for running those 7 while pushing a stroller up several hills! I stretched a ton and used my rolling pin beforehand (rather than after the run) and again no pain or numbness. That’s the key it seems!

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Week 15: OFF

Week 16: 10.71 miles ran

4 days til next 5K

53 days til FIRST 10K

93 days til Half-Marathon –> I’m running for St. Jude, please support me!

Week 14 recap & tallies

I started off week 14 with a 6-mile run-walk Monday on a city running tour in Honolulu. I forgot to pause it during miles 2 and 5 when we stopped for snacks and photos, so the time is screwy. My shin was sore, so I popped some Motrin and did a lot of pre-run stretching. I got through! I also found a rainbow (above my sweaty head).

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At the end of week 14, I got in another 6 miles: to the park, around the park, and home… but I had to walk most of the last mile… my right calf cramped badly and my right foot was completely numb. It didn’t help that my watch face froze most of the run, then wouldn’t allow me to click done after. So I took a photo of it for the blog. Overall, I felt good during most of the run, keeping about a 12-minute pace until I walked.

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I’m making progress though: 2.5 months ago I couldn’t run a half mile. Aches and pains are all part of the process, right? The black tee is my post-run mood lately… lol.

This week, I also got my new 2018 planner. 2017 has been amazing… now, it’s time to get cracking on next year with my new planner from May Designs.

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Here’s my tally for the last 3 weeks:

***TOTALS***Measure

Week 12: 6 miles ran

Week 13: 2 miles ran (the shin sidelined me)

Week 14: 12.2 miles ran/walked

18 days til next 5K

67 days til FIRST 10K

107 days til Half-Marathon –> I’m running for St. Jude, support me!

And we’re back… Running in a skirt!

Today was my first run after being sidelined all week with shin splints/cramps. I did 2 pain-free miles, and walked a total of 1.58 miles before and after the run, while listening to Power 105’s Sunday night reggae mix (NYC) via iHeart Radio. I also made sure to really stretch today, and it helped.

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This is the park I ran through – Ala Moana. Great views of the ocean!

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I also ran this afternoon in a skirt! No, not like an A-line — a skirt specifically made for running, from Skirt Sports. The pair I bought has biker shorts sewn-in, and it was surprisingly comfortable. I thought the legs of shorts would irritate me, but I immediately forgot I was wearing anything special: super comfy.

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Want to try your own running skirt? Use code RTD15 for 15% off any full price item(s) at Skirt Sports or at their Boulder, CO Flagship store. Note: It expires 12/31/2017 and cannot be used with other coupons, discounts or promotions.

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Pre-run, I had an açaí bowl with bananas, blueberries, strawberries, quinoa puffs and a scoop of peanut butter, with carrot lemonade as my beverage. Yum!

Tomorrow is my last day in Honolulu… I have a super early running tour of Honolulu lined up before I leave. Can’t wait!

Week 12 recap and sidelined in Hawaii…

After my 5K on Sunday the 29th, I didn’t run again until Friday when I squeaked out 5 miles with my running buddy.

I totally forgot to take a selfie at the end of that 5 miles. It was a rough one. I still had sore gluts from my post-race deep tissue massage, and my foot was numb for half of it. Then my IT band acted up for the last 1/2 mile. I was a mess! But guess what? Another 5 miles in the bank, just before I started my travels.

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Later that day, I flew to Phoenix for a certification course, and was itching to get outside for a run that Sunday. 


However, it was a tough, disappointing run. I felt winded at first, then once I got into a groove at the 1 mile mark, my left shin/ankle cramped and I could barely dorsiflex my foot. At the same time, my right foot went numb. I just walked the 0.8 mile back (which was a struggle) and called it a day. I think it was a combination of wearing heels for 3 long days straight (which I rarely do), and then running on uneven sidewalk.  

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I continued with pain, so I didn’t try to run before I left for Hawaii on Tuesday.


Wednesday morning, I got up bright and early for morning yoga. I walked 3 miles round trip to the meeting site, and my leg started to feel better.

But, despite soaking and massaging all week, I kept being awakened by excruciating pains at night for the remainder of the week. Last night, I got the great idea to use my TENS electric stim machine along my tibialis anterior muscle. It was my FIRST night with no pain!

I have, however, been enjoying my time here in Honolulu.

I’m taking it easy with this left leg now, with the hope that I can get a run in tomorrow.

Week 11 Tally (& Magic Mile Predictions)

With work and travel, the only running I did in Week 11 was my 5k:

***TOTALS***Measure

3.1 miles ran

10.5 total pounds lost (no weight loss this week)

38 days til next 5K

87 days til FIRST 10K

127 days til Half-Marathon –> I’m running for St. Jude, support me!

 

I also went back and checked my Jeff Galloway predicted race times based on that 1-miler I did on Labor Day weekend — it predicted my 5K time almost to the second!

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Massages for runners

lower-back-massage_4460x4460Knowing that I was planning on pushing it at the race on Sunday, I had already scheduled a 2-hour massage at Massage Envy later in the week. I’m glad I did, because immediately after the 5k, my left hip started aching — even when I walked (the leg is my good leg, so it was probably compensating for my right).

Two days later, I walked in for my massage, still with an achy hip. I had a masseuse I’ve never tried before, but by the time he pushed, pulled, stretched and kneaded, my hip was pain-free. My gluts, sacrum and IT Band were apparently the problem spots.

I was supposed to have a run that day, but I skipped as not to jack myself up again so soon after being realigned. I’m glad I did… because by that night, I was super sore from all the kneading (especially when sitting down on my gluts!).

Today, that soreness is gone, and I feel really good. But, all of this led me to look up what other runners think about massage and how they use it in their training programs.

This article from Competitor outlines the four best massages for runners: Active Release Technique, Swedish massage, Trigger Point, and Deep Tissue massage (I am pretty sure he used at least 3 of these 4 techniques with me on Tuesday). In the article, Coach Jeff gives great advice on when to schedule massages and how often:

If you’re able to afford it, getting a monthly or weekly massage can help prevent injuries by catching tight areas before they become problematic. If it isn’t possible to fit a recurring massage into your schedule (or budget), consider getting one or two during your hardest training block or if you’re doing a lot of speed work, which tends to elicit injuries that can be treated by massage, like tight hamstrings or hips.

QUESTION — Do YOU incorporate massage into your training regimen? And if so, when do you schedule them, and how often?

Hot Chocolate 5K Chicago: Race Recap

I did it! My first 5k in years and my fastest 5k since the fracture/injury.

I couldn’t make to the Expo, so I had my packet mailed to me ahead of time (I actually heard the Expo was smaller this year compared to years prior). So, I still got to lay out my #FlatJane the night before, complete with my bib:

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On race day, finding the corrals was a bit confusing. But, the race itself ran smoothly. The announcer said there were 45,000 runners between the 15k and the 5K!  (I did the 5K). LOTS of runners, a bit crowded… Definitely chilly!

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It was below 40 degrees this morning in Chicago, and my poor Garmin watch literally froze. So I just ran not knowing time, pace or distance. I felt good though. No pain.

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I started out feeling great until at least the half-way point. When I started feeling a bit winded, I slowed down a little. There were some walkers in wave 1 that you had to weave around, but it was manageable. That small incline just before the last 1/4 mile of the race was a struggle, but not too bad.

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Post-race, the band was fun. I thought the lines to get our hot chocolate would be mayhem with so many runners, but it was organized by line number and I had no wait! And even though I’m not a big chocolate fan, the finisher’s mugs were yummy!

I would definitely recommend this race.