Friday’s run went extremely well. I slipped into my Kinvara’s and entered into a blissful 4 miler. It’s hard to describe how much I’ve been missing this. Each run until today has felt a little off, a little painful, a little slow and not exactly right. But that changed. I had a big realization of why I run. It’s not because i’m trying to escape the day, or to hide feelings or to bury sadness. I run to discover myself. I run to find myself. Deep into a run is where i figure out who I am.
I came to the realization that I’m a little crazy. I’m slightly wild. I’m definitely something better than what I thought. There’s a crazy awesome world out there and i want to run all over it. I’m sharing this today because I’ve had quite the mix of emotions lately and I keep forgetting what drives me. Being happy.
“We’re crying out, honestly, this Wild Blood, will set us all free.” -Lovedrug
Sunday evening, after moving apartments and no sleep I went out for a “long run.” I incorporated some hills this time around and although my endurance isn’t what it used to be, and my speed isn’t there, my heart is biggest now than ever before. I’m going to cross the finish line in Chicago with everything left on the course.
Tuesday:30min upper back, 20 min Kettle Bell workout/leg stretching
Wednesday: 3.2m easy, 20 abs
Thursday:20min chest, 10 abs
Friday:4.1m easy, 1hr 30min Armageddon Arm workout (haha), 10 abs
Tuesday:30min upper back, 20 min Kettle Bell workout/leg stretching
Wednesday: 3.2m easy, 20 abs
Between the new job and running, i’ve had to start getting up early, but it’s tough. I’m not a morning person. I’m a sleep in, make breakfast, sip on 4 cups of coffee til i’m finally awake, person. Getting out of bed isn’t hard for me, it’s actually the fumbling around the apartment and getting my legs warmed up part. The half asleep me that can’t remember why i walked from one room to the next. I feel like I’m wandering around for at least 15 minutes before I’m awake and making decisions to get out the door.
Once i’m out, I kinda like soaking up morning thoughts and just being outside. Even though the humidity is terrible, It’s better than snow and ice and it’s also helps keep the running easy. I know i’ll be doing all of my runs in the easy category, but i’m already itching for a speed sesh on the track. That day cannot come fast enough.
Runner’s World had a few good tips for morning running I thought were helpful so I wanted to share:
I haven’t been eating at all before these runs. I know I don’t need a big breakfast before I head out for a measly 2-3 miles, but a few bites of a banana or something will probably help more than hurt. And if they recommend 1/2 cup of coffee, i’m totally down!
Today was perfectly overcast, great for some picture taking. The creek I run along was super clear today 🙂
and after run stretching, cause that’s my new normal. You can’t see it in the pics, but i’m literally drenched from the humidity. And I don’t mind at all 🙂
Hopefully this will be the last time i talk about this ankle injury because I’m ready to move on and start looking forward! For the first few weeks of wearing a compression sock and limping my way around the gym, I had many peeps ask me what I did wrong—and i had no real answer. That outside-the-ankle-pain and overall tightness just hit me hard one morning during the marathon taper. It never came through during training, it wasn’t something I was hiding from my coach or myself. I’ve spent long nights looking over my training log and trying to figure out what the heck i did… and I think I’m finally realizing it wasn’t one thing, it was several that and I should have known better. But hey, injuries are for learning if anything else right??
Here’s how it went down.
I increased mileage, speed, and didn’t increase recovery time. Specifically (or pacifically if you want to be punched) I should have taken extra time off immediately after the USA 1/2 in March. I didn’t have a giant PR and I wasn’t terribly sore after, but I should have taken off a solid 5-7 days. I think i took 3. A race is a race, and it is still physically and mentally demanding even though i felt fine.
The 18 miler. Remember the one i did on the dirt towpath? It was the exact path the marathon was going to be held on. Here’s where I’m an idiot. I don’t run on dirt.. ever. I run on asphalt bike paths. I don’t know why I thought my first time on dirt trails should be my most important, LONGEST run of my entire training plan. I should have done shorter trials first to get my legs accustomed to the terrain. I blame the crazy spring weather on not letting me get out on the dirt often enough and my own lack of common sense.
The New Balance Minimus shoes. I accidentally did 2 training runs in these, because i forgot my normal running shoes. Again–here i go running without common sense–Everyone knows you can’t drop from a 4mm shoe to frickin’ ZERO without easing into it right? Not this Einstein here. Not only did i run in these, i did track work in them. Speed work, in zero drop shoes the first time I ran in them.
This run (in the New Balance’s) was the first time i noticed ankle pain during push off (April 13th). I assumed it was just an “off” day, but little did i know that zero drop could have been the factor that strained my soleus in the first place.
Don’t get all up in arms–I’m not knocking zero drop shoes, it’s just common knowledge that you just don’t change to barefoot shoes in the middle of training. Again, bad decision making on my end. (for the record though, those are my FAVORITE shoes for lifting and walking in all day. I have never had any foot pain, arch pain or leg pain in those.)
The final thing looking back, and I’ve mentioned this a few times, is the warm up and recovery part of running. If I want to run more and run faster I need to warm up longer and recover better. End of story. I can’t skip this stuff anymore. Easy, long or hill work, i need to warm up my muscles and ankles. Afterward I need to consume a post-workout snack, ice my legs, compress and foam roll. It sounds like a lot of work, but if it means I can get back to racing, i’ll do it!
Tuesday: 3m easy, 20 min chest/biceps
Wednesday:20 min back, pushups +major leg stretching
Thursday:3.5m easy, 10 min abs
Friday:30 min triceps/shoulders, 15 min quads
Sunday: 4.4m easy
Total Miles: 13.1 <—i did not do that on purpose, but i’m taking it as a good sign!
Wednesday:20 min back, pushups +major leg stretching
Thursday:3.5m easy, 10 min abs
Hey guess what? I did 3 miles on the treadmill this week and 3.5m outdoors. Each time it felt like I could go longer. The ankle is surviving! Woo!
I have a new cross training goal and I need you guys to hold me to it. I want to do one yoga class a week. We literally have classes in the gym all week long (morning & evening), so there’s really no excuse for me not to try this out. I’m hoping the stretching and strengthening will help the extreme tightness in my legs in the long run. Because I miss long runs. Three miles, as awesome as they’ve been, i miss hitting 6-7-8-9-10 mile mark.
Would you believe that I forgot to pool run while I was at my brothers house over the weekend? Must have been too preoccupied with my Three Floyds beer and trying to get rid of the horrendous sports bra tan.
Here are my cute nephews just because…
The last part of Indiana/Chicago trip was a stop to visit Kyle and his wife Elise. She’s a blogger too, and we’ve grown closer because of it. And the running. Runners always stick together…
And if we’re not sticking together, we make things that stick together…
She’s had her fair share of ankle problems, so it was nice having a runner to talk to about my issues. We’re both doing Chicago Marathon in the fall (I actually know a TON of people running) so I can’t wait until October!
Alright, the moment you’ve all been waiting for, the Pro Compression Giveaway Winner!
Congrats to Irene! Email me you address at Shesgoingforspeed@gmail.com
What are your weekend running plans?I have another 3 on the schedule
The weekend trip to Chicago flew by! We had pizza and beer at Revolution Brewery. The food was crazy good and the brewery is beautiful.
I met up with my best friend Patrick down at Grant Park to visit the Blues Fest and walked around. Chicago is truly the most beautiful city in the summertime. And probably the most fattening since everyone just wants to give you food and drinks 😉 not complaining!
Patrick at the fountain.
And here’s the Click Protein Winner:
Congrats Brianna! Email me at email@example.com with your mailing address!
I promised you guys a recap of how my running has progressed. What I can say right off the bat, is i’m keeping my runs short, easy and feeling out my ankle. Every run has been a surprise. My first run back…backfired. My ankle seized up and I ended up at the Chiro’s office that same morning.
Of course what I didn’t do, is the exact thing that he’s been telling me—> I need to warm up my right ankle, like my right ankle’s life depends on it. He even suggested a heat pack before my run, just to loosen it up. Crazy i know, but that’s the crazy state of my ankle right now.
Running this week has been a whole different story. Warming up is a must, so I’ve been timing myself, 5-10 minutes of full warm ups. I start with my usual..leg swings, high knees, etc. Then I do 2-3 sets of squats, lunges and ankle circles. Once I feel like the legs have woken up, I do a calf stretch and an achilles stretch. I hold these for about a full minute.
calf stretch, keeping back leg straight
achilles stretch, take a small step in and bend knee
Starting this way has proved to be important because I’ve been running pain free. Running still feels off, and the right ankle still isn’t perfect so i’m concentrating on form. As I run I try to mimic my left, healthy leg. I’ve been paying close attention to it’s footfall, where it lands (ball, mid, heel), how it pushes off, how the it sounds as it lands. I always joke that my left leg is a machine, so why not try and make sure the right side is mirroring the left? Spot checking my form is drastically decreasing any ankle tightness or pain.
I have not been using my iPod for reasons mentioned above. I cannot be distracted by music right now. And I’ve been wearing my watch, but i haven’t been concerned about pace. If you’re curious though, my paces have ranged from 7:50-9:30. All the hell over the place, but that’s not a focus right now.
My focus is enjoying the shorts runs I do have, making sure that i’m progressing forward and not furthering injury. Also, I’m back in sweet home Indiana for the weekend. 🙂 These pics are from the neighborhood where i began my running life.
I guess it’s time to reveal some proof that I did in fact play b-ball. See, here i am holding the basketball, looking not impressed way too cool…haha
And here I am shooting..Pretty sure my shot percentage is terrible. I honestly think I only made about 5/70 baskets over the hour.
And my terrible form, at least it makes a for fun action pics.
What you need to take from all these ridiculous pictures of me attempting to shoot around, is that Pro Compression’s socks kept my calves warm and loose, and my ankle felt great the entire time.. see i was even jumping!
Purple is awesome! So bright and pretty 🙂
After basketball, I ran 2 miles home. Two. Full. Miles. No pain, no stopping. I’ve been wearing my awesome Pro Compression purple marathon socks during my few runs back and I like the squeeze around my feet and ankles. I’ve never worn compression socks during runs, only here and there for recovery, but that extra sock support has been helping my comfort and confidence on the road back to racing. I don’t even need to try any other sock because the first time I put these on it just felt right you know?
peace and a sweaty two miles!
I do get a lot of strange looks when I wear my Pro Compression socks to work, but once i explain the benefits the strange looks turn into an “ah ha moment” or “why didn’t I know about this sooner?” For those of you who are new runners, crossfitters, cyclists, or just stand on your feet all day here are the basics to know about compression socks:
Pro Compression socks: “True graduated compression promotes circulation by pushing fluid up from your feet and ankles to toward your knees. This design also helps reduce swelling and inflammation while providing critical support to muscles and tendons.”
Faster recovery is super important to me right now. After taking a month off from running, i need to be sure i’m taking care of my legs, and these socks aren’t leaving my legs anytime soon.
Guess what? I want you to try a pair too! Pro Compression is being awesome and wants to give one of my super cool readers a free pair of their marathon socks! All you have to do is like their Facebook page or follow them on Twitter, then leave a comment telling me which you followed and for giggles, tell me what color you want, cause i want the blue ones next ❤
If you can’t wait to try a pair for yourself you can use this code BLG14 for 40% off a pair of their socks or sleeves at Pro’s website. And for those of you in love with their socks, sign up for their Sock of the Month Club and be the first to get info on their new monthly socks and discounts.
Obviously I’m not doing a ton of cardio while waiting for my ankle to fully heal. But I have been spending loads of time thinking about what I will do different when I return to running full time. And here’s what’s hanging at the top of my list:
Cross training. I kill it with strength training since I live at the gym, but actually doing a cardio activity besides running hasn’t been comfortable for me. I’m hoping to hit up a spin class, a yoga class or a pool 1-2x per week, and i’ll keep up with my walks.
right arm is way bigger than little lefty..oops!
Warming up. Previously my warm ups consisted of a few leg swings and half mile or so running at a slower pace. Unfortunately, a few minutes of running a tad slower wasn’t cutting it. In the future I will have to incorporate a good 10 minute pre-run warm up before I head outdoors to warm up my achilles and entire ankle. Running cold is never a good thing, especially with such tight lower legs. Looking back at my training log I can definitely say i skipped way too many warm ups.
Recovery. Fitting in foam rolling, myofascial compression techniques, and recovery foods/drinks is another facet i’ve been slacking on. I hate admitting this, but what are running blogs for other than being honest and ice cream pics?
I’ve been bad at eating a recovery snack after running. After strength training I eat every single time without hesitation. When I finish a run, i don’t have as big of an appetite, so generally I skip eating or drinking a shake (unless it’s some crazy double digit run) OR i’d just drink coffee to get a caffeine boost and go on with the day (see video above).
CLICK Espresso Protein Drink sent me a sample of their protein powders to test out. I feel like these were made for me and will solve my post-run recovery snack problem, especially when I begin to run in the early mornings.
First, i noticed how quickly the powder mixed and it mixed well. No random chunks of powder hanging out and no chalky strange texture or bad aftertaste. I’m picky with protein powders and this is smooth like coffee and the flavor is awesome. No joke, the mocha was delicious and something I can picture having every day. I also had the decaf mocha and was surprised how much I liked it. I’m sorry but normally decaf is a big fat no-thank-you…what? It’s not coffee!
I have caramel & vanilla latte left to try and I can’t wait! At 120 calories, 1.5g fat, 15g protein, this makes me happy. Check out all the vitamins and minerals…
Here’s the fun part, CLICK is going to give one of my readers the 4-pack sampler pack of CLICK Espresso Protein with the CLICK shaker bottle! All you have to do is like CLICK on Facebook or Twitter and then leave a comment telling me which page you followed and which flavor you’d like to try most! The giveaway will end Friday, June 13th at 12 midnight!
Also-If you want to buy the sample pack Click here <—see what I did there? eh?
Monday:2.4m walk/run, 30 min chest/biceps, 10 abs
Tuesday:25 min legs/hamstrings, lower back
Thursday: 20 min triceps, 10 lower back
Friday: 2m elliptical, 2mile run
Sunday: 50 minutes of basketball (don’t worry there are pictures), 2.4m run–don’t worry i will recap this 🙂
Nope, i didn’t post yesterday because I went to run on NRD and as soon as i got to the trail and began running, that little bitch of a pain came back in ankle. Super. Lame. I was really disappointed and almost cried in the shower because i was depressed with the setback.
I made my way into the chiropractor’s office and he looked at me and asked why the ef i was back so soon. After 45 minutes of painful accupressure and single leg squats on a balance board, we came to the same conclusion. I’m good to ease into running, but there’s something about my anterior tibia that tightens up and pulls my ankle the wrong way. You may remember this issue I talked about back in January. We’re working on trying to figure out what’s going on and how I can keep it loose. This might be a month or two of trial and error.
Later in the evening, I started reading everyone’s blogs on National Running Day and it made me happy and excited to get back to running when i’m 100% healthy. Runners are truly amazing. Seriously–everyone has personal reasons for why they run and I can relate to all of them. That’s why I feel such a sense of community with this blog. We’re all here for a common reason..to run happy :). (Brooks totally nailed that slogan)
I run because I need an outlet for my thoughts. Work gets crazy, life gets stressful and life events happen. Running is something that is constantly pumping me full of endorphins and clears my head when i need it (always). Running gives me a sense of being a powerful, strong person that can do hard things. Running allows me that extra piece of chocolate or slice of pizza. Running lets me dress like a 5 year old wearing every ridiculous neon color under the sun. Running lets me explore different cities and experience nature in a whole new way. Running makes me feel. Running creates an indescribable internal burst of love and energy that only runners understand. It’s why we wake up at 5am. It’s why we fit in a run any which way when we can. It’s why 10% of our paychecks go to gear, shoes and races. It’s why no matter what we try and convert people to the BEST SPORT ON THIS PLANET.
I’m going to be very honest with you guys. I haven’t blogged a lot this week because i was freaking nervous about what the chiropractor was going to tell me about my ankle… Every time I went to start a new post, I just got a little down and anxious and then scrapped the ideas. But Friday morning he said the magic words, “ease your way back into running.”
here i am, easing my way out the door…(don’t mind the hair, it was early)
He wants me cross training on the elliptical and obviously I have to take my time to do any real mileage or speed, but we both want to be sure I’m not going to re-injure anything. Any amount of running is better than fine with me! I’m 4 1/2 months out from the Chicago Marathon which is a ton of time to make up distance and speed.
In the meantime, i will be practicing the fine art of carbo-loading, for when i’m 100% back.
Not really…since i’ve been injured I did a major nutritional overhaul and started eating much better and a little less. I cut my daily calories from 2200-2400 range to 1800-2000 and my weight and body composition has not changed despite what I thought might happen while not running.
how I do heavy carb nights, with a giant veggie salad!
Summer is totally fruit season and i’ve been packing my days full of blueberries, strawberries, grapes and watermelon. They are such a refreshing pick-me-up in the middle of the work day and hello–antioxidants and natural anti-inflammatories for the injury.
When i do get back to normal weekly mileage and my hunger strikes, I’m going to make a much bigger effort on eating cleaner and pack in as many nutrients as possible for recovery and injury prevention. <—always sounds good in theory, we will see how many giant cookies i can say no to. 🙂
Last Week’s Recap
Monday:2 mile walk, 25 min shoulders/biceps
Tuesday:20 back and hamstrings, 10 abs
Wednesday: 2.2m walk
Thursday:25min biceps, 15 abs
Friday: 15 min lateral elliptical, 1 mile walk, 15 shoulders/triceps
Saturday:2.4m walk/run no garmin–cause you know…
Total Miles:2.4m running + 4.2m walking
Do you watch your nutrition more closely when you’re not running?