Category Archives: Training

Finding a Rhythm in the Blues

Posted on by
Reply

I’ve lost my rhythm, (and another toe nail, but that gives me great joy because it reminds me that even though I am not the runner I was last year, my body still thinks I am). It only took 10 weeks, but it is gone. I didn’t even realize how important it was  until now. I’ll get it back, that a guarantee, but in the meantime it does kind of suck. Rhythm is paramount in distance running.

I signed up for the Tacoma City  Marathon on May 5th, before my Physical Therapist gave me the green light to run. Anticipating that the race would fill up, I HAD to secure a spot. This is the 10th anniversary celebration of the Marathon Maniacs, and there’s no way I am going to miss THAT party. Now I have 9 1/2 weeks to be ready to run 26.2 miles, and the most I have run since mid December is 4 miles. Well, the other day I ran 2 in the morning and 4 in the afternoon, so I guess you could call it 6. Have I mentioned I am also a member of the Idiot’s Running Club?

My foot is healing nicely, and most days I don’t even have pain; that is until I run.  I have a few twinges here and there. PT man says that’s ok, as long as it doesn’t hurt terribly the next day. I still wonder if I will ever run pain free again. I watch other runners effortlessly floating like gazelle down the streets and paths of Portland and I long for that blissful experience. Hell, at this point I long for a 6 miler! Now, more than ever I understand why runners panic if they take more than their “scheduled” day off. This whole “starting over” thing is the pits.

Last Fall, before I realized I was systematically ripping tendons and muscles in my left foot, I read an article about Bernard Lagat, an amazing Olympian runner and world record holder. This guy is FAST! He holds records in the 3000, 1500, and the mile. At 37 years old, he is still running and winning races. What I found interesting about him, outside of his achievements, was his training schedule off season.

Apparently, when Bernard is not competing, he takes off 5 weeks and does nothing! I was shocked to read this! I remember thinking, “Wow, this guy is nuts. Who has the discipline and confidence to do that every year and then get back into race form to go on and break records? Well, he IS just a child at 37. (Yeah right) Anyway, I thought there was no way I would take time off between races. When you’ve trained for 5 months for a marathon, why slack off? You’re already THERE for crap’s sake, so just keep running, right? Well, maybe for some people but not for those of us too stupid to see the signs of injury.

So here I am re-reading the article about my couch potato buddy Bernard, and learning that he takes time to be lazy. He rests for 5 weeks and pigs out, gaining up to eight pounds. HA! Of course if I gained eight pounds, there’s be no living with me, so while I may have shifted my flab during this sabbatical, it hasn’t amounted to more than two or three pound weight gain. The Wall Street Journal article goes on to say that when he starts his training again:

“Lagat said it takes some time to work himself back into shape, but that is part of the process. A 30-minute jog on his first day back can leave him doubled over, short of breath. By week three, he can go for a 10-mile jog in 55 minutes. “I never push myself feeling like I should be in shape right away,” he said. “I know I have time.”

Now I know I have a friend in Bernard Lagat. For what it’s worth, I am trying to learn that I am not YET able to run a quick 10 miles before work whenever I want. My weekend “long” run might only be 5-6 miles this week. It might hurt. I might tire. I WILL curse. But I will continue to run, and like a good girl, I will ONLY push past the limits my PT gives me just a smidgen. Patience has never been one of my strong points. (see Patience from January 27,2013) I want it and I want it yesterday. Ho Hum. I will channel Bernard and all the other athletes that take time off due to shifts in training, injury, or personal preference. I will remember that it does take time to build endurance and muscle memory so that I can run injury free, strong, and with rhythm.

Besides the physical rhythm of running, or cadence, there is a rhythm of the mind that is a key component to distance running. If you can’t settle into a comfortable mental state while attempting 2-4 hours of running, then you are pretty much screwed. I had this NAILED last year. Now I am all over the place during my 30-45 minute runs. Getting this back will take some concentrated effort on my part. Maybe I need to switch to decaf.

The other rhythm that is a little off these days is my heart. I still don’t know what the scoop is, and I am waiting for the results of my recent 48 hour heart monitor test. Oh, that was fun. Check out the contraption I had to wear for two days. Can you just picture trying to hide that under clothes? And you can’t shower. I worked out three times while wearing this thing, and let me tell you, sponge baths are for the birds! So these days there are so many things that remind me of my age, and I’m getting really sick of it. Injuries, heart palpitations, grey hair, insomnia, and hot flashes can all kiss my ass.

photo

I have been poked, pricked, and prodded, trying to keep this bod going, and a little bit of “distraction” will not stop me. I’ll plow through this momentary lapse and be back in no time running races in goofy costumes, and collecting finisher’s medals, because that’s what I do to keep my sanity and my dress size.

What have you done to overcome an injury and push through your mental challenges?

5 Do’s of Athletic Club Treadmill Etiquette

Posted on by
Reply

Have you ever noticed how the treadmills and other aerobic fitness equipment is positioned so closely together in athletic clubs that at any given time an errant sweaty elbow might invade the space of the next door participant? It has been a few years since I had a membership at an athletic club, because I prefer to run and bike outside where I can breathe fresh air and have Mother Nature’s scenes unfold before me. Now that I am rehabbing my foot, I am supposed to do repetitive short spurts of running, mixed with walking, on a stable flat surface, so I have ventured back into the community gym. It didn’t take long before I remembered why I prefer the outdoors. I have come up with 5 do’s of athletic club treadmill etiquette.

1. Manage your space. Most clubs have a row of several treadmills along a wall, window, or other area where you can watch the goings on of TVs, people, or traffic. Unless you are superstitious or have a favorite one, DON’T mount the treadmill next to the ONLY other runner that happens to be working out. This is creepy. It messes with their rhythm and disrupts their concentration. Runners have all sorts of rituals and for most of us, if we are running on a treadmill, we are miserable. We only want to get it over with and any slight change in our little world will send us into a complete psychic breakdown.

2.Manage your volume. OK, it’s awesome and wonderful that you love Flo Rita, and I’m so happy that you’re a Wild One, but, seriously, keep it to yourself. Turn down your ipod. You are not the DJ of the day, sent here to cure me of my treadmill boredom by spinning your favorite tunes. And while I’m at it, DON”T sing along with your music maker! I might have to punch you.

3. Stop grunting. What’s with the people that think they need to grunt, moan, and otherwise make obscene noises while working out? It’s a treadmill buddy, NOT the International Weight Lifting Championships.I think if you are in that much pain, you shouldn’t be running so hard. See a doctor or something. Better yet, shut up and slow down. You are not impressing anyone.

4. Check your odor. It never ceases to amaze me how I manage to end up next to the person that has eaten nothing but onions and garlic, hasn’t washed their work out clothes in weeks, and didn’t shower after the previous night’s alcohol and sex marathon. Seriously! It’s earth shattering how disgustingly nauseated I get while trying to continue breathing while inhaling your vile, fetid stink. Here’s a suggestion: if you notice the posters on the walls starting to curl, and people around you turning away and dry heaving, take a quick sniff of yourself. Go to the locker room and at least take some soap and wash your arm pits. While your in there, check your “undies” to make sure you are not carrying around some extra surprises, and when all else fails, take your work out OUTSIDE. Next time, consider some good deodorant, and clean clothes. You are rude and inconsiderate!

5.Tread lightly. I often wonder about people that relentlessly stomp on treadmills. Why do they do that? What is the logic? The other day, I was next to this guy who made so much noise hammering away on that poor machine, that I thought he was going to break it. The whole room was shaking. (See #3 above. OF course, this type of runner also seems to be guilty of making every noise possible as if he is running for his life from the mob!) How does that feel? How’s your back? Don’t you hear yourself?

I hope to take my running outdoors permanently very soon. In the meantime, I will endure the claustrophobic challenges of using an indoor treadmill. If you happen to see me on one, my best advice is to steer clear. I am not happy here. I am not well. I may be prone to sudden outbursts of tears. I may start yelling at the machine and accusing the time clock of being broken. But take heart, I will be gone soon and you can have your safe haven back. Then you can stink, sing, sweat, groan, and slam all over the place without me.

What Snot to Love?

Posted on by
Reply

I just love it when I am talking to someone and a bucket full of water and snot suddenly propels itself out of my nose. Now that I am swimming and training for a Sprint Triathlon, I am having flashbacks of my youth swim team and lifeguard training.

I am proud to have control over most of my bodily functions, but my “swimmer’s nose” just laughs at me and runs down my face at will. It’s one of the ways I am forced to be humble, I guess. Trust me, nothing says, “Consummate Professional”, like a spontaneous expulsion! If I were an Olympic swimmer, I’d be much more able to get away with it.

Poor Ian.

Oh well, back to me. So, now that I am training for my first Triathlon, I am spending two to three days working out in a pool. This increases the chance of my snot rocket surprises by up to 30% each week, for those of you that don’t have mad math skills. I am a very efficient swimmer. I know how to breathe in and out through my nose and mouth while swimming. So why does this happen, and what can be done about it? Experts vary on the reasons and remedies, but they all agree that irritants, allergies, and bacteria are among the common causes.

Germaphobe that I am, I shutter to think about what I am exactly ingesting while swimming in that community pool. I know people sweat, spit, and God knows what else in public pools, but I have always considered the chlorine (which of course is a poison) would take care of that. I recently read that Olympic swimmers admit to peeing in pools all the time. Nice. For the record I have never done this! You are safe to share a lane with me.

The good news is that, if I get all snotty while swimming or afterwards, at least I know that it is because I am working out. I am off my butt, making an effort to get this body moving, in any way that it can. It takes effort and dedication to convince yourself that it is a good idea to put on a bathing suit in the middle of winter when you are pasty white and it is cold, dark, and raining out, and drive yourself to a pool, so that you can take that first chilly plunge.

My advice? Get out there and do it. Swimming is one of the best ways to start or enhance your fitness routine. The first few days may be tough as you adjust to the water, the newness of your heart pounding, and the shortness of breath. In a few days, you will be amazed at how quickly your endurance improves. Just keep in mind that tissues should always be on hand. Or, buy a nose clip-I hear that can help.

See you in the deep end.

 

 

Road Map to a Triathlon?

Posted on by
2

 

Serious runners are notorious for doing stupid things. Why else would we revel in being part of groups named “Marathon Maniacs”, “Half Fanatics”, or “Idiot’s Running Club”? I guess you just have to BE one, to KNOW one, so to speak. I didn’t realize I was getting sucked into this culture of crazies until it was too late to care. And, for the record, no matter what anyone might tell you about me, it was just an inevitable matter of time. I have been faking “normalcy” for years.

A year ago this week, I had never run more than 10 miles at one time. (2 ½ years earlier, I decided to try jogging, after having had a medical procedure to remove/cauterize nerves in my spine that were responsible for 10+ years of excruciating lower back pain.) After training for my very first ever organized race to commemorate my monumental 50 years on this planet, I ran in the Portland, Oregon Shamrock Run 5k

Yep, that’s me in the middle. Don’t be jealous.

Shamrock

Fast forward to 2011; 2 years later. That year I completed 3 10k’s and a handful of 5k’s, then I happened to have the privilege of running a friend in for the last 5 miles of her first full marathon; the Portland Marathon. With tears in my eyes I watched her run full force toward the finish line. I felt pride beyond words at her accomplishment, yet I knew she was crazy for having committed all that time to the necessary training she endured. I contemplated this for all of about 5 minutes, when I decided that I needed to amp up my running resume.

Soon afterward, I decided that I needed to train for a half marathon. A FULL one was completely out of the question. (Another day I will blog about the journey to that milestone, and the not-so-smart-idea of doing my first and second marathons-within two weeks of each other. Hey,-to-qualify-for-Marathon-Maniacs, but today I will tell you about my accidental journey that lead me to sign up my very first triathlon at age 53.)

In the 12 months following my friend Suzanne’s marathon, I ran a 15K, 2 10K’s, 2 half marathons, a Ragnar 200 mile Relay, and 2 full marathons.

ragnar

 94614-237-031f


The 15K was in March, the first marathon in September. I pulled an Achilles tendon pretty badly in the Shamrock Run (March) and trained in various stages of injury for the 7+ months afterward. Every day I iced, heated, took anti inflammatory meds, or wrapped my foot and kept training.  Then In December, I had an MRI that stopped me dead in my tracks. Two torn tendons and a torn muscle in my left ankle.

I would need 8 + weeks of no running, physical therapy, and then be re evaluated. That was the bad news. The good news was that I could cycle and I could swim. WHAT??? It was December in Oregon. Cold. Wet. Windy. The voices in my head woke up and said, “Get your sorry ass out of there and MOVE!” You are 53 years old! If you don’t keep moving you will get OLD!

So, I found my dusty, flat tired bicycle in the garage and after 3 failed attempts, pumped up the tires and headed out for my first ride in God knows how many years. To say that I was reunited with an old friend is too cliche, but boy did it feel good. I even sung out loud on the bike path that day.

I had an equally positive experience when I donned my bikini and found a nice warm indoor pool. I remembered to breath and kick, and somehow managed not to drown myself while splashing across the lane. After not swimming laps for 24+ years, it felt so natural to be in the water. Granted, my technique left something to be desired, my breathing was messy, and I couldn’t force myself to do more than 8 laps, but I knew I would be back.

The way my mind works, it was natural for me to think there was a competitive opportunity here…, swim and bike…..running again soon. Tri anyone?  So I started looking online for triathlons in Oregon. One’s that had indoor pools. I am not ready to commit to an open water race in the Pacific Northwest, Call me a wimp, I don’t care. Perhaps another time I might consider that, but not yet. There is one in June that I think I am going to sign up for. WE shall see!

That old saying that when one door closes, another one opens is true. So what if I had to stop running for a while? There are other ways to keep fit, healthy, happy, and sane. If you find yourself facing disappointment, let yourself cry for as long as you need, put down the wine glass, and decide to do something. Positive. Healthy. Go outside for 30 minutes and breathe deeply. Fill your lungs, recognize that you are alive and worthy of happiness. Decide to move beyond the negative thoughts. It won’t be easy at first-after all you are a beast; an athlete. You train 5-6 days a week, and eat miles for breakfast. The world won’t end. It will wait for you. Try something new and see where it takes you. I did.

Let me know what you do or did to overcome an injury.

 

Running in Muck