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Random Acts of Summerness & How to Deal With Injuries!

Mon: Rest

Tuesday: 3m easy 8:45/pace

Wednesday: 25 min legs/hips/triceps, 2m walk with LE

Man, I’m a terrible blogger. Sometimes life becomes more important than sitting at a laptop though.  Hope everyone is okay with the once in a while shesgoingthedistance.com becomes shesnotbloggingforawhile.com. 

Let’s get down to it. Summer is my favorite time of the year.. it comes with my favorite two holidays– Independence Day and my birthday.. so i’ve been extremely busy lately.

Playing board games…

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Eating too much watermelon…

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Enjoying the long nights & sunsets…

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Watching L.E. sleep…

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and growing my hair. haha

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You know, the usual. :)

Recently I began running again! Hooray! The IT band pain has completely cleared up and every time I run I literally tear up I’m so happy. I don’t know what it is about running that makes the day better, but i’m not gonna question it!  Here are a few tips on how to maintain fitness & keep positive during injuries!

Dealing & Working Through An Injury

1) If you’re working out and feel an “OW!” pain as opposed to a “muscle burn” pain, you should stop what you’re doing. If the pain continues, go seek a medical professional’s opinion. I trust my chiropractor, so he’s always my go-to when somethings off.

2) Figure out why you are injured. Was it a freak accident or is there a weakness to address? Whatever it is, make sure you find out how to correct & strengthen your weak areas. Strengthening & rehabbing your injured area should be your top priority while taking a break from running. If you can’t work the injured area, train the healthy areas (ex. if you have a lower body injury, train your upper body. If you have an upper body injury, train your lower half).

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3) Try and maintain fitness by cross training, pool running/rowing/cycling/elliptical/strength training, whatever you can do without causing your injured area to worsen.

4) Nutrition needs to be on point! Those extra hundreds (sometimes thousands) of calories you normally burn while running aren’t there, so step away from the pizza, ice cream & cookies. Try to focus on healing your body from the inside out & eat foods high in anti-inflammatories (berries, fish, etc.). I truly believe solid nutrition can help speed up recovery. And WATER IS KEY! Stay hydrated!

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5) Reach out to others who have been or are injured. I searched the hashtag #itbandsyndrome #ITBS #itbandinjury while on Instagram and man alive, i didn’t feel alone anymore. I felt support from a lot of runners and it made me feel better that I wasn’t the only one dealing with this problem.

6) Re-evaluate your previous training plan and try to pinpoint where it went wrong. Did you increase mileage too quickly? Were you skipping the warm ups/stretching/foam rolling? How many miles are on your shoes? This can go on and on, but usually if you review your training logs you can find a reason. My issue was just not doing enough lateral movements in my workouts, causing weak hips which couldn’t stabilize the IT band.

7) Stay positive! Most runners have small injuries that can heal in 4-12 weeks. Running is not life and death. Being sidelined for a month or two isn’t the worst thing in the world. Sure it sucks, but IT band pain, or a strained muscle is better than being in a cast or needing surgery. Use the time off to appreciate your body, appreciate your love for running and discover new ways to stay in shape!

Week of June 15th-21st Workouts

Monday: Rest

Tuesday: 25 min TRX total body

Wednesday: 3m easy 8:53/pace

Thursday: 20 min stairmill

Friday: 25 min hips/hamstrings, 1500m row

Saturday: 1.8m walk

Sunday: 3.6m easy progressive 8:33/pace, 1m walk 

Total Mileage: 6.6 running, 2.8m walking

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Week of June 22nd-28th Workouts

Mon: 2.3m walk, 30 min hamstrings/shoulders

Tuesday: 3m easy 8:50/pace, 15 min lat pulldown circuit + Pushups

Wednesday: Rest

Thursday: 2800m row + upper body & single leg exercises + core

Friday: 3.3m progressive run 7:45/pace

Saturday: Rest

Sunday: 5.1m walk/run easy

Total Miles: 13.75  <—moving on up!

Comment below with your tips for getting through an injury!


6 Comments

It’s That Time to Learn More About Me

My good friend, Kristina at A Blog About Running tagged me in a super fun survey so you fine people can learn more stuff you probably didn’t want to know about me. Hope everyone has a great weekend!

1. What is something people might be surprised to learn about you? 

I’ve never seen Jurassic Park…until last week. And I loved it! I never watched it as a kid because I wasn’t into dinosaurs… I was way nerdier cooler and liked Star Wars and all things Disney.

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the Discovery Channel building during a visit last month. (Silver Spring, MD)

2. Have you ever met anyone famous?

I got to go backstage and meet Alanis Morissette in 2005. It was surreal to say the least, especially since Ive been a fan of hers since 5th grade!

3. What is something you hope will never come back in style?

I’m not a fan of gouchos. I think i owned a pair when they came back in style, my mom made fun of me because she used to wear them back in the day.

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4. What is one place on your travel must-see bucket list? 

Bora Bora. Every time I see a picture of those huts on the water, i cry a little. It looks fake, it’s so darn pretty.

5. Who would you want to play you in a movie of your life? 

Cobie Smulders. I get told I resemble her almost weekly. I take it as a compliment, I think “Robin” is super pretty :)

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6. Who is your favorite Disney princess? 

Ariel. And no, not because she was a mermaid. She had the best songs, the best voice and the best hair. Also, she traded her voice to have legs. Probably to run, not just to find Eric. ;) Also, i do this side, hair twisty thing all day long… oops.

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7. What would you sing at karaoke night? 

Anything from a 90s rock band so I can do the Eddie Vedder/Creed/every 90s singer voice…hence the video below

8. Who would you want to be stranded with on a  deserted island? 

Easy answer- Cameron. How can I not?

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from Cameron’s Instagram

9. What is your biggest pet peeve? 

Seeing people slouch. It makes me sad.

10. What clothing item/accessory/shoes do you have way too many of in your closet? 

Grey tank tops. It’s becoming a big problem. A problem i’m not fixing haha.

Pick a question & answer for me to get to know you! 


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Weekend Pupdate!

Time is flying with the new addition of LE to our household. She’s even made it bearable during all the non-running & recovery I’ve been going through. Trust me, it’s much easier doing hip exercises on the floor when there are puppy kisses as rewards :).

We recently found out in her file that her birthday is Christmas Eve and will be 6 months old soon. She basically came potty trained (she had two accidents the 1st day in her new home) and she sort of knew how to Sit. She only whined in her crate the first 2 nights and hasn’t had any issues in her little home since.

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I taught her how to come and lay down on command, she learned everything in less than a half hour. I’m a dog whisperer. If you need my services email me haha. Over the weekend she finally got the hang of “shake.” It’s incredible how smart she is.

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The best news of all? I’m pretty sure she’s going to make an excellent running buddy. Now, i’ve done research and have several friends who made sure I knew that dogs cannot go for miles of running until they are fully grown and no longer a puppy. I’m excited to know next spring i’ll have a buddy to run with. Here’s a good article if you need some doggie running info. They actually list the best kinds of running dogs and she falls under the category because of the herding mix.

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The only issues we have is a little chewing—but she listens when we say no, and we just give her something she can chew on so hopefully she will learn what she can and can’t chew. And she jumps on the couches when we’re not looking…She’s a smarty though and knows what she can get away with. We’re in trouble.. with a face like that, it’s hard to say no!

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Last but not least, gotta give you a quick update on my running! I ran 3 times last week. The shorter runs I’m doing a 2:1 run:walk ratio. On the long runs it’s switched around and the walking is longer than the running. (about 4 minutes of walking, 2 minutes of running). Using the run/walk method is helping me check in with my body & not push the pace too much. Seems like as soon as I get into a groove, it’s time to walk again. I’m anxious to get moving so this method is literally stopping me from doing too much too fast. June is all about slow easy mileage building so I can finally begin half marathon training this summer. Wish my IT Band luck!

Last Week – I ran!

Monday: 20 min Stairmill (1 min lateral, 1 min forward alternating)

Tuesday: 15 hips, 10 core

Wednesday: 2.5m RUN!!! 10:00/pace (4 min running, 1 min walking), 50 pushups, 75 hanging leg raises, 100 single leg balance lunges (50 each leg)

Thursday: Rest

Friday: 5000m row, 15 min core

Saturday: 6.7m walk/run, 2m walk with LE

Sunday: 2.5m run, 2.2m walk with LE

Total Mileage: 11.7 run/walking, 4.2 doggie walking 

Any puppy tips? Chewing, jumping on people or staying off the furniture?

Any unique tricks your pet knows?


9 Comments

ERMAGERD IT’S NERTIONAL RERRING DER!

Monday: 20 min Stairmill (1 min lateral, 1 min forward alternating)

Tuesday: 15 hips, 10 core

Wednesday: 2.5m RUN!!! 10:00/pace (4 min running, 1 min walking), 50 pushups, 75 hanging leg raises, 100 single leg balance lunges (50 each leg)

Happy National Running Day! This might be the first time I’ve actually blogged & ran on N’tl R-Day! No IT pain might I add :) And in lieu of this spectacular holiday i’ll be having fun with this post, borrowing a few running questions from Lisa @ Running out of Wine in her style.. with a wine glass in hand!

Cheers to you Lisa!

Cheers to you Lisa!

Here are Lisa’s NRD prompts and my answers..if you want to answer one or all in the comments below, feel free! Share your Run Love :)

  • Right now, I run because… I’m testing my IT band out, so I can get back to a training schedule!
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not running, but enjoying time off with this girl!

  • I started running because… I wanted to lose weight. 9 years ago I used to weight over 160 lbs and wasn’t active. Running was a simple and interesting new way to get in shape.

Smiling pre-race cause my knee doesn't hurt...yet.

  • When I don’t run… I cross-train. When i run...I cross train. Only running does not work for my body, plus I like the way muscles look…Right now I’m digging Kettlebells, Rowing, Crossfit Endurance and bodyweight workouts with tons of burpees, pushups & pullups. Anything that’s a challenge!

timed flex arm hang (not pull ups, but still tough!)

  • One thing that running has taught me is… It brings out the amazing in people. If you ever question humanity go watch a marathon. If you ever want to see how strong you are, go run a marathon. If you ever want to see selfless people, volunteer for a marathon. If you ever want to see people realizing their potential, stand at the finish line of a marathon. No, running isn’t everything, and running a marathon isn’t the only way to see these things, but from what I’ve experienced, it brings out really good qualities in people–> and not just the runners, i’m talking about the family & friends & spouses who support a lifetime sport and the volunteers & race directors for allowing the races to happen.
meeting new runners is one of my favorite things

meeting new runners is one of my favorite things

  • My favorite kind of run is… A race. Nothing beats the day your hard work is put to the test. Plus running a race is basically a tempo run, which are my favorite kind of runs :)
Crossing the finish line

Crossing the finish line

  • Right now my biggest running-related goal is… A sub 1:30 half. This is something that might take another year or two. But I won’t rest until I get it.
This face.. cause i think i can do it.

…cause i believe i can do it.

Have a great rest of the day guys! Even if you don’t run–> be active today!


11 Comments

As Seen On My Walk

As you know and are probably tired of hearing. I haven’t been running. Trust me, it’s strange having a running blog where I don’t talk about running fitness. But my next race isn’t scheduled until November, so if i’m taking time off to fully heal, this is it.

Beach Drive

Beach Drive

Yesterday was the first day i had no pain near the knee, and only experienced hip tightness toward the end of the walk/run. I was doing about 4 minutes walking then 1.5 minutes running (at a very easy & slow pace). Running without pain might be one of the best feelings in the world. I’m feeling optimistic that time off is definitely helping, alongside the skill work & glute/hip strengthening exercises. These will finally be up on the blog this week!

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favorite tree on Rock Creek Trail. Best roots ever.

favorite tree on Rock Creek Trail. Best roots ever.

I have been walking on the weekend with a good friend who also is coming back from an injury. And as much as it pains us to see runners along the path, we both are happy to get out and get some miles in! Time soars with lots of girl talk, venting, bonding, animal spotting, nature..all that good for you crap!

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huge bullfrogs…still can’t believe the size of them!

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baby chicks in a backyard near the trail. :) they were SOOO CUTE

It’s great to have a friend in the area who can go for miles and miles & enjoy it. Plus we do breakfast afterward and we hit up one of my favorite places.

Capital City Cheesecake, Takoma Park, MD.

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We got lattes & bacon, egg, cheese sandwiches on multi-grain ciabatta. The small cup was a sample of their plain fro-yo with espresso, carmel & chocolate. It doesn’t look like it, but it was HEAVEN.

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And then I took a few mini cheesecakes home for Cameron (his favorite dessert).

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Lemon Raspberry & White Chocolate Raspberry

Weekly Workout Recap!

Monday: Rest

Tuesday: 20 min StairMill (1 min lateral, 1 min forward for duration), 15 min hips, 10 core

Wednesday: 4000m row, 50 bosu single leg burpee w/pushup, 50 bosu situps

Thursday: 20 min lateral elliptical, 35 min running skill work & sprints! (no pain!)

Friday: Rest

Saturday: Rest

Sunday: 6m walk/running (4-5 walk, 1.5m run), 1.7m walk with LE 

Total Miles: 7.7 walking

Does anyone use walking as a form of cross-training?

Favorite dessert?


12 Comments

The Most Epic High Five

Monday: Rest

Tuesday: 20 min StairMill (1 min lateral, 1 min forward for duration), 15 min hips, 10 core

Hope everyone had a great 3 day weekend and Memorial Day! It beautiful this weekend and we spent some time with old & new friends at a BBQ. Plus It’s been fun taking L.E. around with us!

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It’s been a pretty uneventful week in terms of running, as in, i’m still not. The IT Band is stubborn as ever, and I have had plenty of moments where I want to throw a tantrum. But the thing is, i’m not injured, my left hip is weak and unstable and definitely noticeable when I’m working it. So i’ve been keeping up with the exercises & cross training so when I’m back to running I don’t look back over this “time off” and think that I should have been training regardless!

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The best thing to do while being injured or taking time off is to work around the injury, strengthen the weak area, and plan what to do differently the next time around. I’m getting better and better at rowing (which i actually enjoy!), my butt is looking better than ever (coming from a girl who’s had a midwestern flat butt her whole life) and I’m learning a TON of new exercises for the hips & glutes for myself and clients. With each setback, you can always find a way to look at the positive. As runners, we get injured, or have bad weeks, bad runs, bad races. If we try and take something positive out from it, we’ll feel better and won’t ever see it as time wasted.

Just like taking pictures. It’s never a waste trying to capture moments. I caught the perfect bromantic moment between Cameron and our friend Domenic. They had NO idea i took this until after the fact. I’m getting better & better as a blogger haha!

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Another couple at the BBQ had a really cool Fuji camera that took small polariod-type pictures. I love having physical pictures. There’s something different about holding a photograph instead of flipping through facebook or instagram.

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Weekly Recap

Monday: 30 min legs/shoulders

Tuesday: 30 min legs/mobility/skill work, 10 min rope pull

Wednesday: 6000m row

Thursday: Rest

Friday: 3.5m run 8:20/pace (did not go well)

Saturday: 1.5m walk 

Sunday: 5.6m walk

Total Miles: 10.6m walking

How do you deal with time off from running?

Do you ever take time off during the year from running or another type of workout?


12 Comments

New Things!

Monday: 30 min legs/shoulders

Tuesday: 30 min legs/mobility/skill work, 10 min rope pull

Wednesday: 6000m row

I went to PR Running Store in Falls Church, Va in the middle of my work day to get fitted for a pair of running shoes. Good news is i’m still a neutral fit & the shoes I wanted to buy a few weeks ago, were confirmed a good fit for me :) Guess i’m a New Balance/Saucony girl now. I used to love Brooks (and still have a pair) but i’m not a fan of this years line.

Just goes to show you shouldn’t buy running shoes based on looks! I always recommend new runners check out a local store that can size your feet & analyze your form so you can feel good for miles and miles in your shoes. I think i’m going to buy every color of these…

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I also brought in my Cherry Blossom 10 Miler Bib because they had a coupon on the back for free socks with a shoe purchase. Boom! Can’t wait to try these out when I’m back to running.

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So the big new news! Cameron and I adopted a puppy! Say hi to L.E.! (pronounced ‘Ellie’)

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Her full name is L.E. Phant. Or you can just make up whatever could stand for L.E.—we’ve had waaaay too much fun with her name. “Loves Everyone” “La Enchilada” “Little Elephant” She’s a big sweetheart and is incredibly smart & has been easy to train so far. She’s a midwestern girl from Missouri, a 6 months old wheaton terrier, mixed with some sort of herding dog. She’s already 40lbs so i’m hopeful I have a new running buddy ;) We really lucked out and i’m so glad we waited for the right dog to come around to adopt.

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Adopting a puppy was a little work for sure, i felt like i was trying to adopt a kid. You fill out an application with the agency, you do a phone conversation with whomever is in charge, they contact your landlord to confirm you can have pets, then they contact a vet of your choosing in the area, they send a local volunteer out for a home inspection (to make sure you are who you say you are, and live at the address on your application and the house is a safe environment and you can talk more with the volunteer about pet adoption), and finally once everything is cleared and you are approved you can see the dog you were interested in and decide to adopt or not. Phew!!— It felt like a lot of work, but L.E. is such a good fit for us, i would do it 1000x over again.

If anyone is interested we started our search with Petfinder.com and Adoptapet.com and we eventually found L.E through Dogs XL Rescue on one of those pet sites. Every person we spoke to and worked with through Dogs XL Rescue were so kind and helpful and made it very clear they are here to help if we have any questions or concerns with the puppy.

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Anyone ever adopt a pup?

How about training a dog to run with you?

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