Core Focused: my battle with injuries

After the Napa Marathon I was plagued with yet another injury, and a serious one at that.  I was struggling to get through achilles tendonitis.  I actually decided to consult the doctor on this one after reading about the seriousness that is this injury.  Luckily I had just changed insurances and was very pleased with my doctor's diagnosis and recommendation for physical therapy.

Upon attending physical therapy I found out that almost every problem whether it be runner's knee, ITBS, piriformis syndrome, achilles issues, patellar tendonitis, etc. often stem from a weakness in ones core.  I always felt like I had a pretty strong core since I usually get through core workouts and pilates sessions with very little complaints and squirms, but that may stem from a high pain tolerance more so than as a ruler to measure the strength of my core, plus I realized how little I really had been doing pilates lately.  I also was surprised to find that your core is not just your 6-pack abish muscles, but includes your whole abdomen region including glutes, hips, etc.  Which makes sense, but I always just focused on my abs.  This is why the physical therapist said crunches and sit-ups just won't cut it!

I was given homework to perform several ab exercises to help improve my alignment and balance, and I've always been good at doing my homework.  I was so pleasantly surprised to find it actually works!  I haven't had knee pain when running, I've had fewer issues with my piriformis, and my achilles is getting much better, I may even get to start increasing my mileage soon pending how Wildflower goes this weekend.

I thought I should share my homework for those plagued with injuries:  (You will need a stop watch and a set of bands, I got mine at SB, but some gyms already have them for public use)

1) Bridges: tie a stretch band around your legs and then lift your pelvis into a bridge.  You are to try and force the band out a bit as you hold.  Lift up one leg and then hold that leg for 15 seconds, then switch legs.  You are to hold the bridge switching legs for 10 x15 seconds.

2) The squat: My knees turn in when I squat so I have to tie a band around my thighs and do a traditional squat focusing on my knees pushing out toward my middle toes.  You can always add weight to this exercise or do it on a bosu ball
to add difficulty to this.  I really had to focus on form, because I do boot camp classes, weight classes, and even running downhill involves a squat and all this time I hit my knees at the wrong spot which makes for some uncomfortable runs

The clam

The Plank

3)  The clam: So there are 2 kinds of clams, one you do stationary on the floor, but I got the added bonus of the side plank while doing clams.  I couldn't find a picture of both, but I have to put the 2 together for 90 seconds on each side with a band tied around my thighs.  They started out real shaky, but I'm getting real good at them.

4) the plank: I don't get to do traditional planks, I get to do planks with leg lifts.  I plank making sure I have good form, meaning get my butt down.  Then I get to alternate legs for 90 seconds.

These were just to start, yesterday I got a whole new set of fun exercises to torture myself with.  I'll let you know about those after I have tried them.

For my achilles:
1) Heel lifts: lift both heels at the same time 20 times 2 to 3 times a day
2) single leg heel lifts: lift one leg off the ground and then lift the heel still remaining on the ground 20 times then switch
3) Stretch, Stretch, Stretch...


Happy Training everyone...off to Wildflower

Dearest Achilles...

First of all I want to thank you for all of your hard work and support that has gotten me through countless events with finishing times I only dreamed about, but with that being said I have a few issues I'd like to talk to you about.

I know relationships are hard and they all have their ups and downs, but you are keeping me from getting through all my ups and downs (climbing hills that is).  I feel as though I have treated you well both pre-and post-marathon.  I only ran 3 days a week giving you days of swimming, cycling, and stretching to recover.  I iced, rolled, and stretched like crazy so as not to make you mad, and I even took it easy at the Oakland half despite your throwing a tantrum at mile 5/6.  But, I have been devastated devastated since you decided to turn on me and throw tendonitis in my face.  I know it was just a mild fight, but these relationship issues need to be resolved so I may add some run, bike, tae bo, and zumba to my routine.

If you don't set aside our differences for me then do it for my track friends, who have had to pick up the slack for me in my absence rounding the track.  Or do it for my few cycling friends who want to get outdoors and enjoy the sun as we train for 70.3 this summer.

I have already made accommodations towards reconciling, I just need you to meet me half way.  I've spent a full week in the pool and have been working hard to have my arms take on some of the burden you've had to bare.  I even visited the chiropractor and went for a massage to give you some extra recovery help. I've iced, stretched, and even did heel lifts like the doctor asked me to.  I feel I have been more than reasonable, and I have every intention of visiting the physical therapist on Friday.  I'm begging you, please be happy, Wildflower is less than 4 weeks away and I although I'm willing to compromise on a relay I still would feel better if you are in working order so I can slowly progress toward Vineman.

Running through downtown Oakland...half marathon #10 #

2 years ago I decide to take my chances at the first annual Oakland half marathon and today I challenged the city once again.  Back in August, my friends and I passed around an uber deal of a discount code for the Oakland half marathon.  At the time I thought I'd try to PR not realizing that I'd take my chances with the Napa Marathon just 3 weeks prior to this race.

I decided going into this marathon I would take it as steady as I could and try not to injure myself.  I thought a 1:45 was realistic since I ran most of my marathon at 8 minute pace, but I wasn't really thinking too hard about it.  Success!  I ran a 1:45 chip time, which is not a PR, but around what I thought I'd do, and I managed to end up with NO STOMACH PROBLEMS, which is the biggest success I've had with ANY race.

Now when people think of Oakland they don't usually have too many positive thoughts, but I actually think Oakland is a pretty awesome city!  Unfortunately, I was not able to enjoy the course too much because I was having some major achilles issues/pain, but I still made it to the finish line.

This is how it all broke down:

Mile 1: I started off slow, but a little speedy since we headed downhill for the first mile.  I planned to run with my friends Kristin and Amy, but this proved to be an epic FAIL by mile 2 or 3 when we all got separated in the crowd with the twists and turns.
I managed an 8:14 for the first mile as we winded past the Paramount Theater

Mile 2: We made some more twists and turns through Oakland heading into what seems like a Chinatown district.  The course was pretty flat here, but I tried to stay as close to the corners as possible.
8:02

Mile 3: This is where I tried to slow down and find my friends, but sadly I'd lost them so I headed on trying maintain a steady pace 7:55

Mile 4: So many spectators out to cheer us on!!! We reached the first water station and since I was feeling pretty good I ventured on with no H20 break.  However, this is where my time got a bit off, we headed through a tunnel where my garmin lost signal which explains the 7:28 mile.

Mile 5: This is where the trouble with my achilles began, and I contemplated a DNF, but managed to push to the end.  This is also where we encountered the Raider fans decked out in their black and silver, greeting us with high-5s. 8:01

Mile 6: With the pain in my leg and the scenery becoming very industrial I started to stop paying attention to the sights and start focusing on finishing.  I kept looking around for friends, or maybe even a way to cut back to the start, but no luck.  7:55

Mile 7: Half way through this mile we met up with the Marathoners, this was uplifting, because whatever pain I was facing they were hitting their rough and tough 18 mile mark.  8:09

Mile 8: This is where I ran into a few familiar faces.  Apparently I wasn't the only one struggling to the finish.  I had a few friends having some aches and pains of their own, but we cheered each other on and kept pushing toward the finish.  I finally took in some water and I'm pretty sure this is the mile with the fire cave, by the fire arts building which is always a cool sight to see.  8:11

Mile 9: From this mile I could see the sights of Lake Merritt.  We winded back through down town passing the HUGE Amtrak station and headed toward our last miles around the lake.  We headed over a little bump of a hill passing the beautiful civic auditorium. 8:11

Mile 10: Yay! only 3 more to go.  I was really struggling with my achilles by now, but I knew I only had to make it around the lake and I would be home free.  I was feeling pretty good in terms of nutrition so I kept pushing on toward the lake with the final few twists and turns of the course.  7:52

Mile 11: We had to climb a tiny hill here, but I was pushing a bit harder since the park was just across the water.  Although I don't want to swim in Lake Merritt anytime soon, being by the water has some kind of serenity to it, but maybe that is because my favorite races are close to the ocean.  8:05

Mile 12: The countdown continues as I push toward the finish.  I started to pick up the pace a bit more passing the rowing club and other scenery surrounding the lake. 7:47

Mile 13: We wound past Lake Chalet, and since we had done a shake out run the day before around the lake I knew we were almost to the finish line, plus the mile 13 sign helped.  I used my garmin to coach me to the finish running a 7:26 mile

Mile .17: The last bit was up a small roller so I pushed up the little incline relieved I was so close to the finish...I stopped my garmin reading 1:44:35.  Crossing the finish line marked the end of running season for me and the start of tri season heading toward Wildflower and eventually VINEMAN 70.3.

Today was a beautiful day in Oakland for a race, and then we headed off to eat and celebrate a friend's birthday!

This week in Laziness...

Last Sunday I walked across the finish line at the Napa Marathon and then I did a lot of walking, but after that I did a whole lot of nothing this week.  I hate taking time off, but I'm so incredibly injury prone that I knew it was best if I really take it easy.  I'm a little nervous going into Wildflower training that I haven't done enough up to this point which really makes me want to make up for lost time, but I didn't and I actually kind of enjoyed myself, but I am still overwhelmed with exhaustion.

Monday: TO practice
My students have this class competition called Trojan Olympics every year and monday marked the first week of practice until 9:30pm.  Although I was sore, I felt pretty good considering some of my friends were having trouble walking

Tuesday: Lululemon
I left my running shoes at home, but I did lace up my new balance minimus shoes and went for a walk to the weekly lululemon run.  I brought Nick clothes to change into so he could participate and I enjoyed the latest edition of runners world and a cup of tea while others got their miles in.  This was followed by post-run dollar tacos with friends.

Wednesday: To work-out or not to work-out
I thought I might go to the pool and make use of the swim bouy, but Nick came down with a bad cold so I opted for an episode of Fringe, dinner, and sitting on my butt.

Thursday: Back at it
I hit the track, but not for a track workout.  My training plan called for a 30 minute run so I cheered on my track friends, did some drills and got 3 miles in at an easy pace and it actually felt pretty easy.  Being on the track made me really think about how close I was to Boston and so... I registered for Marathon #3: California International Marathon.  There is no guarantee I will get there, but I can't quit knowing I was so close.

Friday: Lack of rest caught up with me
I planned all day to swim after work, but as I headed to the pool I just had nothing in me so the car made it's way home and I made my way to the couch.  It was probably for the best or I would have been cranky and anti-social for a friend's birthday party.

Saturday: Cautious saturday ride
I made plans to go for a short ride with Laney and other friends.  The route was close to 30 miles, but I ended up only riding 11 miles before I was having a few twinges of pain in my knee and unfortunately Gabby's bicycle chain broke.  I ended up heading home and being an absolute bum for the rest of the day until I met up with my friend Mel and her husband Nick to try out some new places in San Francisco and catch-up.

Sunday: run...well then again
I woke-up just drained and I know I have a long week ahead and plans to start my tri training back up so I have been keeping the couch company.  I rarely act this lazy, but somehow I feel I really needed it. Now onward to make some progress one Marathon down now to make it through a half marathon, olympic triathlon and 70.3.

Napa Marathon the Recap

This past Sunday I ran the second marathon of my running career, the Napa Valley Marathon.
Nick and I headed to Napa at about 1p.m. on Saturday to get checked in and stop by the expo to pick up my schwag, bib, and t-shirt.  I didn't know this when registering, but the Napa Marathon gives GREAT schwag!  I not only received a duffel bag in my favorite color (green), but I was presented with a plethora of samples and coupons.

After the excitement that was the expo, Nick and i headed to the hotel to nap, eat, and rest for the rest of the evening.  I placed all my clothes, trigger point roller, food, water bottle, and breakfast out on the table in the hotel ready for the 4a.m. wake-up call.  I was so excited, nervous, and worried that I woke up at 3a.m., but managed to force myself back to sleep until 4.

After getting myself together, eating a small breakfast, and heading to the finish line buses I was off.  The bus started at Vintage high school and drove us to the start line in Calistoga.  It is here where I would take care of bathroom business, meet my fellow fomo friends, and try to get some of my anxiety out of my system.

Then it was TIME...dun, dun, dun.  I just kept saying,"start slow, start slow."  We headed off and I trotted my way through the start line and tapped my garmin to start.  Illiana joined me for the first two miles chit chatting as I tried to get warmed up so I wouldn't blow up.  At mile 1.5/2ish I started to push and with each mile I started counting down in my head.  Now the Napa marathon is a NO HEADPHONES course, which was a huge challenge for me, and I thank all the spectators that brought music to the road it really kept me moving.


It was a gorgeous morning winding through the wineries, but at first the shade made it a bit hard to get warm.       We went up the first hill around mile 2 which I took pretty well.  I finished my first mile at 8:42, my second at 8:12 and then my third at 8:06.  I picked up the pace even more going downhill, but the one problem with the Napa Marathon is that the road is banked almost the whole way.  It either leans heavily to the right or heavily to the left so it is very difficult to cut the corners real tight and avoid my knees aching.  My legs felt good, but not great so I was a bit concerned, but I kept going mile 3 at 8:06, mile 4 at 8:02, mile 5 at 8:14, mile 6 at 8:16.

I popped a gu at mile 7 and even though my stomach had some problems with gu through my training I decided to stick with gu, but stick with flavors I've had good luck with in the past.  I brought 3 faithful vanilla flavors and one 2x caffeine orange vanilla roctane.  I pushed on 8:17, and mile 8 at 8:14.  My legs started to feel real heavy and I was overjoyed when I was greeted and passed by Ms. Amy Streeter.  I chased her orange shorts trying not to push too hard in fear of blowing up.  Mile 9 at 8:03, mile 10 at 8:08, mile 11 at 7:59, mile 12 at 7:59.

By this time I'd been greeted and cheered on by Ms. Kim Cooke twice and her enthusiasm really pushed me on.  I felt like I had an runner and a quitter on each shoulder telling me to keep going and the other to give up.  At this point Ms. MaryAnn Holland was pushing herself through a boston training run in the opposite direction cheering Amy and myself on.

Mile 13 went 7:56, mile 14 at 8:10, mile 15 at 7:54, mile 16 at 8:15, mile 17 at 8:04

At mile 18 my water bottle was empty so I was ready to be done carrying it.  I hoped I would see someone I could drop it off with and I did.  Mr. Ryan Fitzpatrick rode up on his bicycle and then Mr. Eric Miller, Mr. Jason Cooke, Mr. Malcom Deseyes, and Mr. Chris Eichorn.  I gave Ryan my water bottle which he kindly filled up and continued on my way to miles 19 and beyond. As I came closer to the finish I found more and  more friends out running or cheering in support.  Diane captured this shot of me around mile 23.  Nick found me on his bicycle around mile 22 when I really needed support.

Mile 18 at 7:54, mile 19 at 7:47, mile 20 at 8:06, mile 21 at 8:03, mile 22 at 8:38, mile 23 at 8:31, mile 24 at 8:32

This is where I started doing the math on my finishing time and I realized I was on the verge of Boston.  I didn't even think I could come close to this so I started to push, but I needed help and this is when Nick came around again coaching me through it mile 25 at 8:31, mile 26 at 8:09, and .38 miles at the  end at 7:27 pace.  I finished at 3:35:32 a 39 minute PR from San Diego in 2010, but just 32 seconds shy of Boston.  There are many factors I could say caused my 32 second lag, I held back a little too much, the course was long, I didn't cut corners tight enough, but it doesn't matter I felt great, I did great, and I almost cried at the end that I exceeded what I thought I could do.  I've never been an athlete and THIS was an athlete's marathon time (or at least in my mind).  I also was so excited I didn't feel like crap.  I am actually exited to work my butt off and do it all over again, well after tri season of course.

Could not be more excited...and a tiny bit sad

2011 finished off as a bit of a disappointment for me as I walked away from a marathon I really wanted and had trained hard to run.  My last long run left me with an awful bout of patellar tendonitis which did not go away prior to the scheduled marathon date.  I was crushed, I cried, but then I got over the marathon that never was and set my sights on a new goal.  I really was not sure what to do...focus on triathon? Plan another marathon?  Take some time off?  So I sought the advice of some wise and experienced endurance athletes.
      All signs pointed to a marathon, but with reduced mileage and increased cross training.  Everything was riding on one successful track workout 5x1000.  I made it through all 5 with no pain so…I grabbed my credit card and signed up for the Napa Valley Marathon, I searched for a lower mileage plan, and I got my calculator and created “THE PLAN," 12 weeks to NVM.

I worked hard to get all my miles in while rolling, stretching, and icing.  I incorporated weights, tae bo, yoga, pilates, swimming, and cycling.  I was a little concerned not putting too many miles on my feet might make it hard to reach the finish, but I followed through with my plan as best I could.

I even created my own track workout on Thursday evenings because I couldn’t make it to anyone else’s track session and I don’t like being lonely on the track (even though I still did my workout even if no one showed)

On Sunday I ran the Napa Valley Marathon.  Knowing my last marathon was 4:14:41 with piriformis syndrome (I still have this plus patellar tendonitis), I had 3 goals

1) finish, work hard, don’t walk, and don’t feel like crap (realistic)

2) Run a 3:40 (8:23 avg.) (somewhat realistic)

3) Boston 3:35:00 (8:13 avg.) (Not likely, but why not?)

I didn’t really plan on Boston I just knew my half marathon and interval times were there, and maybe just maybe I could use every ounce of energy I had to push to get there if I could. 

AND…

I ran faster than I thought possible, I pushed myself as hard as I could, I took it easy the first two miles like I told myself I should, I carbo-loaded for days and didn’t try anything new.   I put salt in my water and drank my pedialyte days before.

In the end I PR’ed!  I ran 39 minutes faster than my previous marathon finishing at a 3:35:32 (8:14avg.)  At the end of it all I felt GREAT!  The course was gorgeous, the hills were hard, but I pushed through the whole course, chasing after my friend Amy (you definitely kept me going).  Plus, I did all 26.2 WITHOUT MUSIC!  This was the biggest mental battle I had, I was in my head the whole way, well except the last 1.5 miles where Nick rode along side me coaching me toward the finish.

I signed up like Simon told me I should

I believed in myself and thought I could do it like Scott kept saying I would

I rolled in the morning like Carrie said I should

I went to track week after week knowing Jason, Diane and Joe would whip my butt into shape

I kept my miles low, but my cardio high like Laney says she does

I busted my butt through the pain like Nicki told me to

I had the support of great friends and family to get me to the finish, especially Nick (who went to 2 different places for pasta to make sure my stomach didn’t get upset)

Although I was a bit sad to walk away 32 seconds shy of a Boston qualifying time, even if I didn’t realistically have my sights set on it at this marathon.  I know I’ll never have a PR like this again and that is something to be proud of.

Next Event: Oakland Half

(Napa race report soon to come)

Cleansing my system...a little too much

I have a lot of stomach problems when I run so I thought I'd give the/a cleanse a try.  I feel like a huge hypocrite because I really do feel carbs give me the energy I need to get through all my endurance training and I don't really believe in cleansing the system since the body is pretty advanced and efficient, but something about how I was currently eating just wasn't sitting well with my stomach so at this point I figured I would try anything.  So what happened?

The program I cleansed with was a no dairy, no gluten, no refined sugars, low glycemic index foods, no caffeine, and no booze.  I really didn't think I would struggle too much with most of these, except the whole sugar dilemma, see I love sweets, and sweets are often rewards for big accomplishments for me.  Marathon training offers a lot of big accomplishments, like surviving 20 mile runs or making it through all 10 intervals of yasso 800s.  I'm not a big ice cream person, but I LOVE cupcakes.  Luckily I have to go out of my way to buy cupcakes so it was something I could somewhat avoid.

Well I started off strong, feeling pretty good with protein shakes regularly adding fiber and fat to all meal shakes and being sure to have an extra shake for recovery after exercise.  I do think the protein shakes made me recover faster and I found I felt better after long workouts.  I was surprised with how I felt, but I did encounter problems.  Often this energy was short lived, I would feel great at the start of my run or ride, but often my legs would turn sour after about 10 miles or so.  I also continued to have stomach problems and one week I even managed to top off my stomach problems by vomiting at starbucks at the end of my 18 miles.  I tried to improve this by having wild rice, lentils, or other low glycemic and complex carbohydrates.  I feel this helped, but the high fiber mixed with the added fiber to the shakes I think caused some mid run pit stops which I don't usually have.  I think fiber is good for my diet, but I'm rethinking adding fiber pre-long run or speed session.

I did increase my fruit and veggie intake which was never really low, but I did focus on this more, but unfortunately I didn't feel a whole lot of difference with this.  My weight did decrease, but I was also running 30 to 40 miles a week and doing other workouts.

Although I did not see much of a difference in cleansing and eating more protein and less carbs. I have found I don't really have any cravings for dairy or caffeine (but I've never been a coffee drinker).  I have returned to sweets, but I've experimented with low glycemic sweets which actually aren't too bad in terms of flavor, Nick even liked the low-glycemic dark chocolate frosting I made better than other frostings. I really enjoyed how much almond butter I could consume and I've found almond butter to become a staple in my diet.  I've kept up with the protein shakes post hour workout or longer.  I still have some days where I feel like crap though, but I guess that is just overtraining or wearing my body down.  I'm not so sure how I feel about the low-carb. diet for endurance athletes, but I'm still experimenting with some of the cleanseworthy recipes which are tastier than I thought they'd be.  If you  are wondering if a diet or cleanse really works then go ahead and try it out, you may find different results.  It was worth the experimentation, but I'm not sure that it is for me.