This week has started well for me, and there are two things that are keeping me going right now . . .
First is a new plan to get back on schedule with my running despite my shin splints. I found a great website that had suggestions of how to get rid of shin splints while continuing to run. (http://www.watfxc.com/TF/TF%20Education/shin_splints.htm) It makes sense to me to keep running, because not running doesn't fix the problem when it's related to muscles and tendons not being strong and elastic enough for the amount of running being done.
Here's the plan:
1 Ibuprofen 1 hour before the run to reduce inflammation
Heat the problem areas before the run (I soaked my calves in the hot tub at the gym for 5 minutes)
Warm up (brisk walk/easy jog)for 5 minutes
Stretch
Do your run
Do a cool down mile (haha! I translate this to 5 minutes of light jogging/brisk walking)
Stretch
Ice the problem area
I tried this tonight. It was awesome! I ran 4 1/2 miles at higher speeds than I usually do on the treadmill. And I felt a little pain during the first mile only. Even now, I don't feel anything and it's been 6 hours since my Ibuprofen. I usually run longer distances on the treadmill at level 5. Tonight I ran the first mile at level 5.2, the second at 5.3, the third at 5.4, the next 1/2 mile at 5.6, and then eased back down during the last 1/2 mile. (Plus warm up and cool down.) Sweet! And I was able to just enjoy running again, without the frustration at my legs.
The second thing keeping me going is the incredible people around me. I am so motivated by hearing what people around me are doing to become more healthy. My sisters are making goals and exercising more. My mom is exercising and keeping her calories in check. One of my co-workers actually gets up at 4:30am to exercise before her kids wake up and she has to go to work. And my awesome hubby is doing incredible with his exercise and goals. When I hear about other people exercising and working past whatever stands in their way, I feel like I can do it too. So, thanks to all of you who keep me going.
Today's lesson learned: Clip your toe nails before running 4 miles. There was a war going on in my shoes between my toes. Ouch.
Monday, January 25, 2010
Saturday, January 23, 2010
Walk a mile in new shoes . . .
So, I finally went on my big shoe buying adventure. I went to 5-6 different stores and tried on most every running shoe at each with no luck. I was so scared I was going to buy shoes and end up hating them. I started over analyzing every little thing about each shoe, trying to find anything that might possibly be wrong with them. I finally settled on a pair on Sauconys.The were the most comfortable ones I tried. Next job - test run on a treadmill at the gym. I only made it half a mile before my ankles hurts, my shins hurt, and my hip started hurting. The shoes made me pronate so that I was pushing off my big toe, and only my big toe. Let's just say I lost it. This is ridiculous! Other people I know just go to the store, grab a pair of shoes and BAM! They start running. And I've done a running test before. I have a neutral stride. This shouldn't be so stinkin' hard! I mean, humans have been running for thousands of years and they didn't have fancy shoes! (Yes, I've already gone down the whole barefoot running thing, too. That's a story for another time.)
I was going to go to a running store to have shoes fit to me. This is where you run on a treadmill and they videotape your stride and find just the right shoe for you. The only problem is I feel guilty not buying my shoes from them after all that work, and their shoes are just too expensive. So, I gave it a weekend, calmed down and went to the mall. The lady at Ladies Foot Locker helped the most. She helped explain that women naturally pronate a little, compared to men. So, I really was over analyzing. I just needed to pay attention to my feet and I realized that yes, just a tad is natural, so every shoe out there isn't evil. I just need to stop freaking out.
I ended up finding a pair at Sports Authority. They are Saucony Progrid Jazz 12. I had really liked the amount of cushioning and support in the other pair of Sauconys, so I found these. And these feel right throughout the whole stride. I still was extremely anxious buying them. So far, I like them, although while my right leg feels great in them, my left still has splints. Are they the right shoe? I have no idea. And when we have more money (haha) maybe I'll go to a running store. But for now, I feel like they do the job and I'm sticking with them.
So, shin splints. The splints might just be me, or adding too many miles too quickly, and/or they're just not healed yet and I keep flaring them back up (most likely). But I actually miss running. A lot. I used to always listen to my body and honestly never pushed myself very hard because of it. Then I learned that it's also healthy to learn when to tell your body to shut up and keep running, which is how I worked past my 3 mile plateau and worked my way up to 7 miles. Now I'm trying to learn to balance the two. My current plan is do some running, but not push it too hard, do spin and elliptical machines to keep up on my cardio, and hit the weights, especially on my legs to help strengthen everything. And ice my shin after workouts. I just miss when running was not a pain. I miss having an hour to myself and John Meyer. (He's my relaxing running music for the first half of my runs. Weird, but it works.) I miss the exhilaration of running farther or faster than before, or even just getting through a run without quitting. I know it'll come back. I just miss it.
I was going to go to a running store to have shoes fit to me. This is where you run on a treadmill and they videotape your stride and find just the right shoe for you. The only problem is I feel guilty not buying my shoes from them after all that work, and their shoes are just too expensive. So, I gave it a weekend, calmed down and went to the mall. The lady at Ladies Foot Locker helped the most. She helped explain that women naturally pronate a little, compared to men. So, I really was over analyzing. I just needed to pay attention to my feet and I realized that yes, just a tad is natural, so every shoe out there isn't evil. I just need to stop freaking out.
I ended up finding a pair at Sports Authority. They are Saucony Progrid Jazz 12. I had really liked the amount of cushioning and support in the other pair of Sauconys, so I found these. And these feel right throughout the whole stride. I still was extremely anxious buying them. So far, I like them, although while my right leg feels great in them, my left still has splints. Are they the right shoe? I have no idea. And when we have more money (haha) maybe I'll go to a running store. But for now, I feel like they do the job and I'm sticking with them.
So, shin splints. The splints might just be me, or adding too many miles too quickly, and/or they're just not healed yet and I keep flaring them back up (most likely). But I actually miss running. A lot. I used to always listen to my body and honestly never pushed myself very hard because of it. Then I learned that it's also healthy to learn when to tell your body to shut up and keep running, which is how I worked past my 3 mile plateau and worked my way up to 7 miles. Now I'm trying to learn to balance the two. My current plan is do some running, but not push it too hard, do spin and elliptical machines to keep up on my cardio, and hit the weights, especially on my legs to help strengthen everything. And ice my shin after workouts. I just miss when running was not a pain. I miss having an hour to myself and John Meyer. (He's my relaxing running music for the first half of my runs. Weird, but it works.) I miss the exhilaration of running farther or faster than before, or even just getting through a run without quitting. I know it'll come back. I just miss it.
Tuesday, January 12, 2010
Road to Re-motivation
So, last week I didn't run. I did go to the gym once to lift weights, but mostly didn't do anything because of my shin splints. I did a little research and this is the best site I found that gave a basic understanding: http://www.thestretchinghandbook.com/archives/shin-splints.php Stretching really well and often as well as warming up properly are the biggest things I should have and need to be doing. And ultimately, as I talked to others I know who have dealt with shin splints - I need new shoes. I really like my shoes, but apparently my body does not. And I do remember when I first put them on feeling as though they made my stride move more into my arch than usual. So, the shoe journey begins . . . later this week when I have time to go to some stores.
Mean while, I have to do something because I don't want to lose what I've accomplished so far. My shins were feeling better, so I tried running on the treadmill yesterday with nothing but shooting pain. I then moved on to my old college favorite - The Elliptical Machine. While I really don't feel like they work me as well as running, I was able to go 3 miles in 30 minutes, burning around 300 calories. So, all was not lost. And my legs didn't hate me afterward. I guess this machine will have to be my friend until I get new shoes. And I'll have to get new shoes soon because I am starting to loose that excitement for running and dreading having to work back up to 7 miles again.
My husband and I have finally found a really good exercise schedule that works for both of us. Mondays and Wednesdays we run. We were doing 5 miles each day and were ready to move up to 6 before my legs revolted. Then every other Saturday we do a long run, adding a mile each time. This is how we worked up to 7 miles. (Let me remind you here that we started out running 1 minute, walking 1 minute. And so on until we find ourselves here.) On the off Saturdays, we do sprints (run as hard as you can for a short distance and then walk back, and repeat and repeat). On the non-running days, we do a short run (1 miles or so) and then hit the weights or do other cross training. Eventually I'd like to run a little more on these days as well but not as much as the Monday and Wednesday runs.
What I love about this schedule is there are a few days with harder and specific goals to be met. On the other days the goal is to go do something. So, if I go into the gym and do something, I'm on track. And if I go into the gym, I'll end up doing more than I planned anyway. It gives flexibility to weeks where a running day is booked, so I can swap days, etc. Plus, I know that I have at least one day before I have to run hard again. And lastly, my heart and body can recoup a little so my next hard run will be successful.
Today we lifted weights and did lunges, etc. while watching The Biggest Loser. We were successful, but the best part was watching Simeon trying to imitate us. When we did lunges, he ran a step or two forward and then back. He laid on the ground next to Daddy and bench pressed his balloons. And my favorite was when he saw Cruz using his hand grips, he ran into the kitchen and came out with the can opener, opening and closing it like Daddy was doing to his hand grips. So cute! And really motivating. I was never interested in exercise as a kid and seeing his excitement to participate with us helps me remember some of the bigger reasons I want to become more healthy. I want healthy kids who respect and take care of their bodies. And I want to be able to keep up with them even into my old age. I'm always motivated when I see fit, hot women at the gym who are in their 50's and 60's and I think, "I want to be that woman." And I know I've got to start now.
Mean while, I have to do something because I don't want to lose what I've accomplished so far. My shins were feeling better, so I tried running on the treadmill yesterday with nothing but shooting pain. I then moved on to my old college favorite - The Elliptical Machine. While I really don't feel like they work me as well as running, I was able to go 3 miles in 30 minutes, burning around 300 calories. So, all was not lost. And my legs didn't hate me afterward. I guess this machine will have to be my friend until I get new shoes. And I'll have to get new shoes soon because I am starting to loose that excitement for running and dreading having to work back up to 7 miles again.
My husband and I have finally found a really good exercise schedule that works for both of us. Mondays and Wednesdays we run. We were doing 5 miles each day and were ready to move up to 6 before my legs revolted. Then every other Saturday we do a long run, adding a mile each time. This is how we worked up to 7 miles. (Let me remind you here that we started out running 1 minute, walking 1 minute. And so on until we find ourselves here.) On the off Saturdays, we do sprints (run as hard as you can for a short distance and then walk back, and repeat and repeat). On the non-running days, we do a short run (1 miles or so) and then hit the weights or do other cross training. Eventually I'd like to run a little more on these days as well but not as much as the Monday and Wednesday runs.
What I love about this schedule is there are a few days with harder and specific goals to be met. On the other days the goal is to go do something. So, if I go into the gym and do something, I'm on track. And if I go into the gym, I'll end up doing more than I planned anyway. It gives flexibility to weeks where a running day is booked, so I can swap days, etc. Plus, I know that I have at least one day before I have to run hard again. And lastly, my heart and body can recoup a little so my next hard run will be successful.
Today we lifted weights and did lunges, etc. while watching The Biggest Loser. We were successful, but the best part was watching Simeon trying to imitate us. When we did lunges, he ran a step or two forward and then back. He laid on the ground next to Daddy and bench pressed his balloons. And my favorite was when he saw Cruz using his hand grips, he ran into the kitchen and came out with the can opener, opening and closing it like Daddy was doing to his hand grips. So cute! And really motivating. I was never interested in exercise as a kid and seeing his excitement to participate with us helps me remember some of the bigger reasons I want to become more healthy. I want healthy kids who respect and take care of their bodies. And I want to be able to keep up with them even into my old age. I'm always motivated when I see fit, hot women at the gym who are in their 50's and 60's and I think, "I want to be that woman." And I know I've got to start now.
Thursday, January 7, 2010
Motivation
The biggest loser was and is so motivating to watch. It helped me get re-motivated. Mostly when they trained and completed a marathon (a full one) in 60 days. I thought, if they can do that, I can train for a half. I can have that kind of determination.
There are two main things I love about that show. First is that they show that weight loss and exercise are an emotional process. Facing the demons in their lives are vital to overcoming their weight problems. I have seen this in my own exercise and lack thereof. I had to get over a huge hurdle of negative self talk while I ran. When I did and started believing in myself, I could suddenly run four miles. Five miles. Six. Seven. And once I get warmed up, I actually enjoy it. My head clears and everything makes sense again. I become more motivated. It is actually calming. And just when I feel like I may not finish, I see my boys at the end cheering for me. Next hurdle . . . emotional eating . . . I'll save that one for a little later . . .
The second thing I love about the Biggest Loser is the part where the contestants go home for a few months and have to keep it up with all of their daily responsibilities, their jobs, their families, and being surrounded by people who may not be on the same boat as them. It's real life. They have to deal with the stress. And they have to work out relationships around them as people react to their weight loss, and not always positively. When one person changes, the people around them have to stop and reevaluate where they stand. I think about a few healthy changes or goals I've made. There's always a handful of people that say they're proud of me, or good job. Then most say, "Oh. I could never do that because . . ." thus excusing themselves from making the change themselves because for them it's not an option. And then there's another handful who flat out say "You can't do that. That's not healthy. You'll never do it." Maybe because they can't or they just don't want to deal with change. I still deal with certain people who are very in denial about the fact that I am a vegetarian. These people are usually the ones who also doubt my abilities to do anything physical as well. Interesting . . .
As for right now? I ran seven miles. I fell great about that. Now I am trying to get motivated to start running again as my shins are starting to feel better. Although, I am at a point where the plateau ends and I have to put forth extra effort to keep climbing. *sigh* Here I go . . .
There are two main things I love about that show. First is that they show that weight loss and exercise are an emotional process. Facing the demons in their lives are vital to overcoming their weight problems. I have seen this in my own exercise and lack thereof. I had to get over a huge hurdle of negative self talk while I ran. When I did and started believing in myself, I could suddenly run four miles. Five miles. Six. Seven. And once I get warmed up, I actually enjoy it. My head clears and everything makes sense again. I become more motivated. It is actually calming. And just when I feel like I may not finish, I see my boys at the end cheering for me. Next hurdle . . . emotional eating . . . I'll save that one for a little later . . .
The second thing I love about the Biggest Loser is the part where the contestants go home for a few months and have to keep it up with all of their daily responsibilities, their jobs, their families, and being surrounded by people who may not be on the same boat as them. It's real life. They have to deal with the stress. And they have to work out relationships around them as people react to their weight loss, and not always positively. When one person changes, the people around them have to stop and reevaluate where they stand. I think about a few healthy changes or goals I've made. There's always a handful of people that say they're proud of me, or good job. Then most say, "Oh. I could never do that because . . ." thus excusing themselves from making the change themselves because for them it's not an option. And then there's another handful who flat out say "You can't do that. That's not healthy. You'll never do it." Maybe because they can't or they just don't want to deal with change. I still deal with certain people who are very in denial about the fact that I am a vegetarian. These people are usually the ones who also doubt my abilities to do anything physical as well. Interesting . . .
As for right now? I ran seven miles. I fell great about that. Now I am trying to get motivated to start running again as my shins are starting to feel better. Although, I am at a point where the plateau ends and I have to put forth extra effort to keep climbing. *sigh* Here I go . . .
Monday, January 4, 2010
Change is Hard
I've decided to do this all Pulp Fiction style . . . no, not spouting out Ezekiel while mowing down everyone. Telling some of my story of how I got here, and what's happening now. Other wise I'll never be able to write in the moment.
. . . So, after having my beautiful boy, I had no desire whatsoever to move quicker than a brisk walk. Ever. It took quite a while (like a year and a half) to work my way up to deciding (again) to do a half marathon. That was this last summer. I had to start from square one.
We started with running one minute, walking one minute (repeated for 30 minutes). I figured that I could do anything for one minute. The next week I ran one and a half minutes and walked one minute and so on until the wonderful day that I ran half a mile, walked 2 minutes and ran another half a mile, etc. I was so excited. I got up to 3 miles. Tough, but do-able. But there was a huge hurdle . . . the voice in my head. It's hard to do something physically hard when you don't believe in yourself and have to fight the thoughts in your own mind while convincing yourself to go another half mile. After all, I'm not a runner. I was born to make music, not run. Remember?
Fighting this battle each time made me dread going out. Plus my wonderfully supportive husband just flat out runs faster than me, so failing to keep up with his "slow" pace just added to the pressure I was feeling.
Then add teaching on top of that. I had to find time to go out and face those demons again and again. Running became an internal battle. I had to have energy to fight those thoughts and tell myself I could do it and to keep going, when I didn't necessarily believe it. All this while I was already physically and emotionally drained from teaching high schoolers and taking care of a toddler all day. So, I fell off the wagon. I went out once in a while but mostly just became a burden on my hubby who was trying to get us out and exercising.
As time went by, I started running by myself on the treadmill - no pressure, and with the distraction of TV. Running wasn't as much of a battle when the Simpsons were on. And then we became addicted to the Biggest Loser . . .
. . . So, things have been going really well the last few weeks. I mean, I used to run a total of 6-9 miles each week and now I run 16-17 miles each week. I ran seven miles on Saturday! SEVEN MILES! I can still hardly believe it. I'm halfway to a half marathon. We've been working our way up to it, with long runs every other weekend, and I've felt a lingering soreness in the side of my calves, but normal, right? I was pumped after my run! I AM pumped. SEVEN MILES! Monday I was all kinds of ready to do my bi-weekly 5 mile run, and then there it was . . . is it just me, or does it feel like someone is trying to tear my muscle from my bone? Yep. I'm officially a runner now. I have shin splints. Not too big of a deal, but scary for me. Why?
I am a big talker. I talk about doing all kinds of things. And I don't do them. I've resolved to do a half marathon twice before now and haven't done it. Things have been good, but what will a week without running do? I'm scared I'll fall into my usual pattern of getting out of habit and falling into my lazy, no exercise life style that I so easily become accustomed to.
And I think I have to find new shoes, even though I love the ones I have. And last time I looked for shoes, I looked for weeks and hated all of the ones I tried on. And what if I spend all this money just to get more shin splints or just hate the shoes? And will this add to my natural digression to having no desire to run again?
All silly, I know. But how many times to I get all excited about things just to quit? Too many times. It's time to change. And change is hard.
. . . So, after having my beautiful boy, I had no desire whatsoever to move quicker than a brisk walk. Ever. It took quite a while (like a year and a half) to work my way up to deciding (again) to do a half marathon. That was this last summer. I had to start from square one.
We started with running one minute, walking one minute (repeated for 30 minutes). I figured that I could do anything for one minute. The next week I ran one and a half minutes and walked one minute and so on until the wonderful day that I ran half a mile, walked 2 minutes and ran another half a mile, etc. I was so excited. I got up to 3 miles. Tough, but do-able. But there was a huge hurdle . . . the voice in my head. It's hard to do something physically hard when you don't believe in yourself and have to fight the thoughts in your own mind while convincing yourself to go another half mile. After all, I'm not a runner. I was born to make music, not run. Remember?
Fighting this battle each time made me dread going out. Plus my wonderfully supportive husband just flat out runs faster than me, so failing to keep up with his "slow" pace just added to the pressure I was feeling.
Then add teaching on top of that. I had to find time to go out and face those demons again and again. Running became an internal battle. I had to have energy to fight those thoughts and tell myself I could do it and to keep going, when I didn't necessarily believe it. All this while I was already physically and emotionally drained from teaching high schoolers and taking care of a toddler all day. So, I fell off the wagon. I went out once in a while but mostly just became a burden on my hubby who was trying to get us out and exercising.
As time went by, I started running by myself on the treadmill - no pressure, and with the distraction of TV. Running wasn't as much of a battle when the Simpsons were on. And then we became addicted to the Biggest Loser . . .
. . . So, things have been going really well the last few weeks. I mean, I used to run a total of 6-9 miles each week and now I run 16-17 miles each week. I ran seven miles on Saturday! SEVEN MILES! I can still hardly believe it. I'm halfway to a half marathon. We've been working our way up to it, with long runs every other weekend, and I've felt a lingering soreness in the side of my calves, but normal, right? I was pumped after my run! I AM pumped. SEVEN MILES! Monday I was all kinds of ready to do my bi-weekly 5 mile run, and then there it was . . . is it just me, or does it feel like someone is trying to tear my muscle from my bone? Yep. I'm officially a runner now. I have shin splints. Not too big of a deal, but scary for me. Why?
I am a big talker. I talk about doing all kinds of things. And I don't do them. I've resolved to do a half marathon twice before now and haven't done it. Things have been good, but what will a week without running do? I'm scared I'll fall into my usual pattern of getting out of habit and falling into my lazy, no exercise life style that I so easily become accustomed to.
And I think I have to find new shoes, even though I love the ones I have. And last time I looked for shoes, I looked for weeks and hated all of the ones I tried on. And what if I spend all this money just to get more shin splints or just hate the shoes? And will this add to my natural digression to having no desire to run again?
All silly, I know. But how many times to I get all excited about things just to quit? Too many times. It's time to change. And change is hard.
Sunday, January 3, 2010
The beginning . . .
I've been thinking about writing all of my experiences working towards a half marathon for a while and then Jen put up such an awesome blog and, well, I want to be just like her.
So, I have to back up a bit. Okay, quite a bit.
I was born to make music, not run. That was my response throughout most of my school years to the fact that I avoided running at all costs. Even if I was going to miss a bus, I would contemplated whether or not I really needed to be on that bus or if I would rather walk to school. Weird, I know. I always loved walking. Running? No thanks.
I took PE because I had to. Summer school because it was over with faster. I understood the importance of exercise and would find a few little things that were fun but usually ignored it as much as possible. I was born to make music, not run.
In college (where I studied music) I suddenly found that my average not so thin, not so fat body was growing, and not in a good way. I had an on again off again relationship with the NAU gym for the following four years. Never consistent for more than a month or two. Although I did love riding my bike. These few bike riding years included the most exercise I had done in my life.
Then I got married to Cruz, an awesome man who valued exercise. Who even valued running. And this is where my story really begin.
He convinced me to start running with him. I would literally run about a hundred feet and then have to stop because I was so winded. I felt like ripping out my heart and lungs to give them more room. This went on for quite a while. I did work up to be able to run a little more, I never ran more than maybe half a mile. We moved to Tucson and continued our on and off running seasons and gym visits. Finally, a year after I first started running I ran my first mile. It was awesome. I realized that the trick was to control your breath, not hyperventilate.
We continued to run then quit then run then quit. One summer I finally worked up to 3 miles straight. I was motivated and excited to start running more. I had goals. A half marathon in Nashville. A hike in the Grand Canyon. A baby. What? Yep. I got pregnant. A wonderful life changing blessing that killed an desire to exercise whatsoever.
Cruz really worked hard at motivating me to exercise my huge pregnant body with long walks. It was good. I kept thinking, I'm going to start again as soon as this baby is born. I'll love running again. Okay, I'll at least like it again. I don't know if I ever actually loved it.
To Be Continued . . .
So, I have to back up a bit. Okay, quite a bit.
I was born to make music, not run. That was my response throughout most of my school years to the fact that I avoided running at all costs. Even if I was going to miss a bus, I would contemplated whether or not I really needed to be on that bus or if I would rather walk to school. Weird, I know. I always loved walking. Running? No thanks.
I took PE because I had to. Summer school because it was over with faster. I understood the importance of exercise and would find a few little things that were fun but usually ignored it as much as possible. I was born to make music, not run.
In college (where I studied music) I suddenly found that my average not so thin, not so fat body was growing, and not in a good way. I had an on again off again relationship with the NAU gym for the following four years. Never consistent for more than a month or two. Although I did love riding my bike. These few bike riding years included the most exercise I had done in my life.
Then I got married to Cruz, an awesome man who valued exercise. Who even valued running. And this is where my story really begin.
He convinced me to start running with him. I would literally run about a hundred feet and then have to stop because I was so winded. I felt like ripping out my heart and lungs to give them more room. This went on for quite a while. I did work up to be able to run a little more, I never ran more than maybe half a mile. We moved to Tucson and continued our on and off running seasons and gym visits. Finally, a year after I first started running I ran my first mile. It was awesome. I realized that the trick was to control your breath, not hyperventilate.
We continued to run then quit then run then quit. One summer I finally worked up to 3 miles straight. I was motivated and excited to start running more. I had goals. A half marathon in Nashville. A hike in the Grand Canyon. A baby. What? Yep. I got pregnant. A wonderful life changing blessing that killed an desire to exercise whatsoever.
Cruz really worked hard at motivating me to exercise my huge pregnant body with long walks. It was good. I kept thinking, I'm going to start again as soon as this baby is born. I'll love running again. Okay, I'll at least like it again. I don't know if I ever actually loved it.
To Be Continued . . .
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