So my little guy is 5 months old, and what an amazing, sweet, cuddly 5 months it has been. He is so big and doing so many things already and I am thinking, "SLOW DOWN!" But of course he won't. He is a smiley, happy, roly poly boy who loves to eat, loves to jabber, loves to be tickled and attempts to crawl any time he is on his belly.
Tuesday I did my second post baby 6 miler and tackled my first post baby big hill. There are a few mean hills around my hood that I like to climb when trying to become stronger, and this was the first day since Matthew was born that I attempted one. It went wonderfully! I felt good and strong enough to handle it. I did a loop at the top of the hill, then ran back down and back home. Around the last half mile my calves started to feel a little tired, but that was it.
I was pretty excited about that run, but in the first few miles, as I decided what route I would take and how many miles I would tackle, I sort of had to give myself permission to push a little. I've been holding back these past 5 months, but with good reasons. I didn't want to become sore or injured as I started my journey back. I didn't want to wear myself out so that I was too tired to be a good mom to my little ones (what a physical job that is too!). I'm also protecting my milk supply, and so armed with these reasons, I've kept my workouts short while trying to keep them a little more intense. No long slogs to try to add mileage, but quick 3-5 milers. And as I mentioned above, I've only bumped it up to 6 miles twice, and both times the run felt great.
As I journey back to running, my strategy and focus are both a little different than after my first child was born. I really want to savor these days with these babies, knowing and seeing already how fast they grow and change.. I don't want to be too tired to play and I don't want to be impatient if nap times or night times don't work out for me to fit in a run. I want to be fit, sure, but I want to be a good mom, enjoy my babies, and take care of my family and home.
A perk of training this way is most of my runs feel pretty good because I am rarely worn down. I usually feel fresh going into a run unless sleep or eating hasn't been optimal. I've been doing some strength training as well, and while only making tiny strides in that department, I think it has aided me in holding on to a better pace. I know I wasn't running my current pace (sub 9:00 - 9:30) any time soon after having Eloise because I kept adding mileage, making most of my runs longer, harder, and very frustrating.
Now, however, I think I'm ready for a bit more in my daily workout. I'm ready to push a little. I'm thinking about adding in a once-a-week speed workout and allowing for more 6 milers. I think my current fitness level can handle an increase. I'm also pulling out my Jillian Michaels videos and letting her kick my butt a little. Man, you really think you are in shape until Jillian gets a hold of you and wow! Today I did a 20 minute kickboxing workout followed by a 30 minute ab workout. I was trying to avoid the outside heat and thought this was a better (easier?) option but I was pouring sweat and breathing hard! It was GREAT!
So that's where I am now. I'm trying to simply enjoy running while I enjoy motherhood. I'm trying to build a strong, fit, and healthy base for when I do start training for something - probably sometime in the fall. For now, I am satisfied with that plan.
Showing posts with label rest. Show all posts
Showing posts with label rest. Show all posts
Friday, June 5, 2015
Tuesday, July 23, 2013
A Deep Breath
I'm floundering a little. It feels so hypocritical to write about how badly I want something and how I'm going after it, only to fizzle out after a month of training/base building. July has kind of been all over the place with my mileage. Last week was a bust. I took 2 days off, and with no long runs, there is no way to make a 42 mile quota on 2 days off. I will say on the days I did run, my legs were a little fresher and stronger, and I had a fantastic hilly 8 miler (with 14 bunny sightings), but I'm still feeling a bit discouraged.
We've entered the teething phase of baby-hood and there is nothing I can do but snuggle my little girl and be patient with her through it. Really, she's doing quite well, she's just a little more fussy and irritable than usual and from time to time we have a bad night. But overall she is still my funny, playful, happy girl only now she's got a snaggly grin with one tooth out and one making its way.
Watching Eloise grow and change brings me joy every day. She's a great baby and I am so blessed to have her. So I feel really bad when I'm down and disappointed in my running when I've got Eloise and Jason and this wonderful life. Talk about being ungrateful. What bothers me is that I'm not seeing any improvement. None! Most runs are difficult and slow. My legs feel heavy and a lot like jello most of the time. Surely it can't be over-training with 42 miles a week - mostly 6 miles a day. Can it? Burnout already? Jason says it is the hot, humid summer and it is always like this for both of us. We slow down, we get through it, we focus on holding on until the temps improve. Part of me knows this and part of me says I should be able to make it otherwise. I should be able to tough it out. I should be improving anyway.
And part of me says, "GET OVER IT!" It's just running after all, and as I always tell Jason, it is supposed to make life better, it is supposed to take stress away, not add to it. I guess it is time to listen to what I know, not what I feel.
In other, happier news, Eloise is approaching her first birthday and I am so excited! I can't believe it is already here, and I'm planning a farm themed birthday party. I have become the mother I've made fun of in my head - planning a big shindig for a baby who won't remember. However, now that I'm a mom I see that it is not only for her, but for her parents and family too. It is a celebration of Eloise, not just for her. I have had so much fun in the planning and getting ready for it. And I have no idea how we planned birthday parties before Pinterest.
I'm also getting ready to teach a class at UAH! I'll be the Walk/Jog/Run instructor this fall and I am so pumped! I've got my syllabus finished and now I must work on the content. It may make our schedule a little crazy but I think it is worth it! I love the Health and Physical Ed department at UAH and I am so thrilled to be a part of it! Things are also going wonderfully with my clients. They are reaching goals, training for new distances, running PR races... it is so exciting to see! Even if it isn't me, it is an honor to help others get there!
So really, I need to step back, take a deep breath and keep putting one foot in front of the other. While my heart and body can't feel it yet, my mind knows what I'm building and what the results will eventually be. I need to let go of the constant striving and embrace the joy around me - both in my life and with my running. One step at a time, mile by mile, I will get there.
We've entered the teething phase of baby-hood and there is nothing I can do but snuggle my little girl and be patient with her through it. Really, she's doing quite well, she's just a little more fussy and irritable than usual and from time to time we have a bad night. But overall she is still my funny, playful, happy girl only now she's got a snaggly grin with one tooth out and one making its way.
Watching Eloise grow and change brings me joy every day. She's a great baby and I am so blessed to have her. So I feel really bad when I'm down and disappointed in my running when I've got Eloise and Jason and this wonderful life. Talk about being ungrateful. What bothers me is that I'm not seeing any improvement. None! Most runs are difficult and slow. My legs feel heavy and a lot like jello most of the time. Surely it can't be over-training with 42 miles a week - mostly 6 miles a day. Can it? Burnout already? Jason says it is the hot, humid summer and it is always like this for both of us. We slow down, we get through it, we focus on holding on until the temps improve. Part of me knows this and part of me says I should be able to make it otherwise. I should be able to tough it out. I should be improving anyway.
And part of me says, "GET OVER IT!" It's just running after all, and as I always tell Jason, it is supposed to make life better, it is supposed to take stress away, not add to it. I guess it is time to listen to what I know, not what I feel.
In other, happier news, Eloise is approaching her first birthday and I am so excited! I can't believe it is already here, and I'm planning a farm themed birthday party. I have become the mother I've made fun of in my head - planning a big shindig for a baby who won't remember. However, now that I'm a mom I see that it is not only for her, but for her parents and family too. It is a celebration of Eloise, not just for her. I have had so much fun in the planning and getting ready for it. And I have no idea how we planned birthday parties before Pinterest.
I'm also getting ready to teach a class at UAH! I'll be the Walk/Jog/Run instructor this fall and I am so pumped! I've got my syllabus finished and now I must work on the content. It may make our schedule a little crazy but I think it is worth it! I love the Health and Physical Ed department at UAH and I am so thrilled to be a part of it! Things are also going wonderfully with my clients. They are reaching goals, training for new distances, running PR races... it is so exciting to see! Even if it isn't me, it is an honor to help others get there!
So really, I need to step back, take a deep breath and keep putting one foot in front of the other. While my heart and body can't feel it yet, my mind knows what I'm building and what the results will eventually be. I need to let go of the constant striving and embrace the joy around me - both in my life and with my running. One step at a time, mile by mile, I will get there.
Sunday, February 3, 2013
A Training Breakthrough
Finally. I finally had a GOOD 10 miler. It was the 4th one I've done since Eloise was born and the other three were just... well, hard. I mean I got them done but they were hard fought and when I finished I wondered how in the world I was going to suffer through a half-marathon that was steadily drawing closer. One thing that encouraged me was that each one was 2 minutes faster than the previous 10 miler. That showed some improvement despite the fact that they didn't actually feel any easier.
The first 10 was run on New Year's day and I finished in 1:37 (9:41 pace). I was excited to have done my first 10 miler since having Eloise and the fact that it was under 10 minute pace made me happy too.
The next 10 miler was nine days later and I ran the first 5 miles with Katie. I debated cutting it short when I was running my second 5 solo, but I'd told Katie I was shooting for 10 and sometimes just telling someone what I'm planning to do holds me accountable. I finished that 10 miler in 1:35 (9:30 pace) and attributed the 2 minute difference to having Katie with me for the first half.
I ran my third 10 miler over 2 weeks later and it too was tough even though it was another 2 minutes faster than the previous one. I finished in 1:33 (9:19 pace) and again, while I was pleased that my time was coming down, I was not pleased with how it felt. Tough. Again.
Throughout my post-pregnancy running, I have hit highs and lows. I had to work hard to get passed the 3 mile mark and then it seemed easy to get up to 6. Then it got hard again when I tried some 8 milers, and then eventually those became easier. It didn't take me long to jump up to 10 miles from there, but when I did they weren't easy. Before becoming pregnant with Eloise, 10 milers were just a regular weekly run, usually on Mondays with my girls. So I knew it was possible to get back to that, I just didn't know how long it was going to take and there were little moments of discouragement and doubt as I trained.
I attributed a lot of the struggle to my sleeping habits. Having a baby girl who starts teething as soon as she seems to get the sleeping at night thing down can be hard on one's training schedule. We had a lot of nasty, wet and cold weather for days on end and that made things a bit more challenging too. I had to often remind myself to be patient and just keep running. I preach consistency to my clients and I had to remind myself that my body would adapt to what I was asking it to do as long as I stuck with it.
Then this week I had a breakthrough. Last week, somehow, I ran every day. It was a terrible week for sleep and I was extremely busy with clients and health fairs, but it happened and despite feeling hard, it was a good training week. It continued on into this week until I decided I needed a rest day. I took one on a stormy Wednesday when I'd spent most of the morning at a health fair. The next day I ran 8 miles and it was... easier. Much easier. In fact, my last 4 miles were under 9 minute pace and while I was focusing on holding the pace there, it didn't feel like I was working terribly hard to do so.
Friday I worked another health fair in Fayetteville and instead of running at my parents' house like I'd planned, I dozed on their couch while Eloise slept. We got home with only an hour of daylight left and Jason encouraged me to get out and run a little. I didn't want to go far so I opted for short and fast. I made myself stay under 9 minute pace for 3 miles, running an 8:42, 8:30, and 8:07.
The next day was Saturday and I needed another 10 miler. It was cold and rainy, but I didn't want to push it to Sunday, so I set out (telling myself I could just run 6 if that was all I felt like doing. That's a little game I often play with myself when I have a longer run before me). I thought I started out slower, but the first mile was an 8:43. My route is fairly hilly so I didn't expect that to remain my pace throughout. But it sort of did anyway.
My splits were:
Mile 1 - 8:43
Mile 2 - 8:53
Mile 3 - 8:47
Mile 4 - 9:05
Mile 5 - 9:22
Mile 6 - 8:41
Mile 7 - 9:14
Mile 8 - 8:29 (it started raining harder at this point)
Mile 9 - 8:18
Mile 10 - 8:33
They are kind of all over the place, but they are also significantly faster than they have ever been, especially for a 10 miler. As I finished my run and saw my 1:28:12 finish time, I smiled. As I walked back to the house with the cold rain still falling on my face, I grinned like a goofball. I felt good and it had been a long time since I'd felt that way after a 10 miler. Part of me couldn't believe I'd done it and the other part reminded me that I'd worked hard to get there. And that felt good too! To push and push and push and have hard run after hard run after hard run... and then finally, a breakthrough!
I don't write this to pat myself on the back and say "look how awesome I am." I say this to show my readers that consistency WORKS despite how it feels and despite the time it sometimes takes to get there. Now, I am by no means "there" and where I want to be, but I am closer. I'll have a few good weeks and then it will get tough again as I drive my pace down further, but that is just part of this lovely journey that is being a runner.
The first 10 was run on New Year's day and I finished in 1:37 (9:41 pace). I was excited to have done my first 10 miler since having Eloise and the fact that it was under 10 minute pace made me happy too.
The next 10 miler was nine days later and I ran the first 5 miles with Katie. I debated cutting it short when I was running my second 5 solo, but I'd told Katie I was shooting for 10 and sometimes just telling someone what I'm planning to do holds me accountable. I finished that 10 miler in 1:35 (9:30 pace) and attributed the 2 minute difference to having Katie with me for the first half.
I ran my third 10 miler over 2 weeks later and it too was tough even though it was another 2 minutes faster than the previous one. I finished in 1:33 (9:19 pace) and again, while I was pleased that my time was coming down, I was not pleased with how it felt. Tough. Again.
Throughout my post-pregnancy running, I have hit highs and lows. I had to work hard to get passed the 3 mile mark and then it seemed easy to get up to 6. Then it got hard again when I tried some 8 milers, and then eventually those became easier. It didn't take me long to jump up to 10 miles from there, but when I did they weren't easy. Before becoming pregnant with Eloise, 10 milers were just a regular weekly run, usually on Mondays with my girls. So I knew it was possible to get back to that, I just didn't know how long it was going to take and there were little moments of discouragement and doubt as I trained.
I attributed a lot of the struggle to my sleeping habits. Having a baby girl who starts teething as soon as she seems to get the sleeping at night thing down can be hard on one's training schedule. We had a lot of nasty, wet and cold weather for days on end and that made things a bit more challenging too. I had to often remind myself to be patient and just keep running. I preach consistency to my clients and I had to remind myself that my body would adapt to what I was asking it to do as long as I stuck with it.
Then this week I had a breakthrough. Last week, somehow, I ran every day. It was a terrible week for sleep and I was extremely busy with clients and health fairs, but it happened and despite feeling hard, it was a good training week. It continued on into this week until I decided I needed a rest day. I took one on a stormy Wednesday when I'd spent most of the morning at a health fair. The next day I ran 8 miles and it was... easier. Much easier. In fact, my last 4 miles were under 9 minute pace and while I was focusing on holding the pace there, it didn't feel like I was working terribly hard to do so.
Friday I worked another health fair in Fayetteville and instead of running at my parents' house like I'd planned, I dozed on their couch while Eloise slept. We got home with only an hour of daylight left and Jason encouraged me to get out and run a little. I didn't want to go far so I opted for short and fast. I made myself stay under 9 minute pace for 3 miles, running an 8:42, 8:30, and 8:07.
The next day was Saturday and I needed another 10 miler. It was cold and rainy, but I didn't want to push it to Sunday, so I set out (telling myself I could just run 6 if that was all I felt like doing. That's a little game I often play with myself when I have a longer run before me). I thought I started out slower, but the first mile was an 8:43. My route is fairly hilly so I didn't expect that to remain my pace throughout. But it sort of did anyway.
My splits were:
Mile 1 - 8:43
Mile 2 - 8:53
Mile 3 - 8:47
Mile 4 - 9:05
Mile 5 - 9:22
Mile 6 - 8:41
Mile 7 - 9:14
Mile 8 - 8:29 (it started raining harder at this point)
Mile 9 - 8:18
Mile 10 - 8:33
They are kind of all over the place, but they are also significantly faster than they have ever been, especially for a 10 miler. As I finished my run and saw my 1:28:12 finish time, I smiled. As I walked back to the house with the cold rain still falling on my face, I grinned like a goofball. I felt good and it had been a long time since I'd felt that way after a 10 miler. Part of me couldn't believe I'd done it and the other part reminded me that I'd worked hard to get there. And that felt good too! To push and push and push and have hard run after hard run after hard run... and then finally, a breakthrough!
I don't write this to pat myself on the back and say "look how awesome I am." I say this to show my readers that consistency WORKS despite how it feels and despite the time it sometimes takes to get there. Now, I am by no means "there" and where I want to be, but I am closer. I'll have a few good weeks and then it will get tough again as I drive my pace down further, but that is just part of this lovely journey that is being a runner.
Sunday, December 30, 2012
Rough Nights and Good Runs
Merry Christmas and Happy New Year! Our little family has been living it up this holiday season with fun time with our families, lots of running and good eating, time spent together just the three of us - it has been wonderful! I've had some fantastic training runs and I am feeling good about the first two weeks of my half-marathon training.
I do not follow the plan I made for myself exactly, but I do have two things I aim to do each week. I aim to meet the weekly mileage goal for that week and get in the longer runs. If I don't make out a plan, I will run each longer run forever until I'm absolutely comfortable with the new mileage, and with the half-marathon being in March, I don't have forever.
Last week was my highest mileage week since Eloise was born and it felt GREAT! The weather has been a tad brutal with cold and wind and rain and sleet, but thanks to Katie, Julia and Silva the pup, I have had some good company to help me get in the miles and take my mind off the elements.
It is a little surprising that the week went so well as far as running is concerned because on the sleeping front, things have not gone so well. I think Eloise has started teething because she recently started sleeping only in tiny snippets. This is hard on a mama who needs much more than tiny snippets. Thursday night Eloise stayed up until 2 a.m. before she finally went to sleep, and last night was worse because she only slept an hour at a time before she awoke. Most of the time I got up and patted her, returned her pacifier to her mouth and crawled back in bed. That didn't always work, though, especially when it had been over 3 hours since she ate last. This lack of sleep has only caught up with me twice that I could feel, but I'm hoping things improve... and fast! It is hard to admit it, but this marathon running mama is being whipped by an infant!
But if I'm not sleeping, I might as well be running, right? I started this week with a rest day following 8 straight days of running last week. Then I ramped it up to 9 for the first time, but in a fun and easy way in order to ease my body into it. Here is what the week looked like.
I do not follow the plan I made for myself exactly, but I do have two things I aim to do each week. I aim to meet the weekly mileage goal for that week and get in the longer runs. If I don't make out a plan, I will run each longer run forever until I'm absolutely comfortable with the new mileage, and with the half-marathon being in March, I don't have forever.
Last week was my highest mileage week since Eloise was born and it felt GREAT! The weather has been a tad brutal with cold and wind and rain and sleet, but thanks to Katie, Julia and Silva the pup, I have had some good company to help me get in the miles and take my mind off the elements.
It is a little surprising that the week went so well as far as running is concerned because on the sleeping front, things have not gone so well. I think Eloise has started teething because she recently started sleeping only in tiny snippets. This is hard on a mama who needs much more than tiny snippets. Thursday night Eloise stayed up until 2 a.m. before she finally went to sleep, and last night was worse because she only slept an hour at a time before she awoke. Most of the time I got up and patted her, returned her pacifier to her mouth and crawled back in bed. That didn't always work, though, especially when it had been over 3 hours since she ate last. This lack of sleep has only caught up with me twice that I could feel, but I'm hoping things improve... and fast! It is hard to admit it, but this marathon running mama is being whipped by an infant!
But if I'm not sleeping, I might as well be running, right? I started this week with a rest day following 8 straight days of running last week. Then I ramped it up to 9 for the first time, but in a fun and easy way in order to ease my body into it. Here is what the week looked like.
- Sunday - much needed rest day
- Monday - 9 miles - Ran 3 miles to my sister's house (8:30, 8:30, 8:12), ran 3 slower miles with her, ran 1 slower mile with Mom on the way home and ran 2 miles solo picking up the pace one final time. I felt really good at the end and not at all like I'd just run my longest run since my daughter was born.
- Tuesday - Christmas Day! I ran a 4 mile faster run on the treadmill. It was a nasty rainy day and I was planning another long run the next day.
- Wednesday - 9 miles with Katie and the double stroller at 9:15 pace. It was a FREEZING day but having Katie's company made it go much faster. I ran 7.5 with her and then decided since I was out in that nastiness already, I needed to go ahead and finish out the 9 miles. It felt really good, despite the cold and the sleet in my eyes.
- Thursday - 5.2 short and easy miles at 9:05 pace. It was another chilly day, but I was glad to be out getting in the mileage.
- Friday - Took a rest day since the weather was nasty again and Eloise had a crazy night Thursday night. I did however clean the entire kitchen and put up all the Christmas decor.
- Saturday - Another longer run with Katie. She was doing 20+ miles so she couched me into the last 8. I ran 7.5 with her and finished up the rest on my own, getting 8.2 by the time I reached home.
- Sunday (today) - I was beyond tired. The weather finally cleared and although it was cold, it was beautiful. I wanted to run on such a day but after another super rough night with Eloise, I had nothing. I quite literally ached for sleep. I ran a measly 2 miles, walked home, changed into my pjs, got my daughter and together we took a much needed 3 hour nap. I didn't want today to be a rest day since Friday was, but my body will only be the better for it. I plan to ramp things back up tomorrow with a longer run again, so it probably will not make a difference in my overall training.
Thursday, September 27, 2012
Two Tickets to Paradise
This past Sunday Jason had to go to Florida for work so I took myself and my baby girl to my parents' house in Tennessee. This was Eloise's very first trip away from home and we had a wonderful time! It was almost like old times for me back when my mom and dad retired and first moved there in 2004. They built a house on 150 acres of wooded land and Dad accurately named their long driveway "Shangri-la." I used to go up there all the time to just hang out with them in this beautiful, peaceful place, hike in the woods, and to do long training runs with Mom.
Sunday night Mom kindly offered to give Eloise a bottle and take the night shift so I went up to the loft (what I call the princess room) to sleep alone... just like I used to do. I spent many nights up there in the princess room day dreaming, looking out my 2nd story window at the woods below, sleeping in the peaceful silence that surrounds the house, and I even waited up there in my wedding dress before walking downstairs with my dad to marry Jason in 2007.
Before crawling into bed Sunday night with a book my sister had given me (reading...something I haven't done since Eloise was born), I walked around the room looking at the pictures on the wall and remembering. It was a strange sensation to realize I was back in this place, but with a baby girl downstairs sleeping in her bassinet. I was no longer the single girl wondering what the future would hold...I was living that future.
I slept 6 straight hours that night and it was heaven. Mom brought my wiggly baby girl up to me at 5:00 a.m. so she could run a 20 miler with some friends and Eloise and I enjoyed a quiet, peaceful morning together. When I went downstairs I made coffee and spent the morning talking with Dad until Mom got home and kept Eloise while I went for my run.
I walked the 0.4 down Shangri-la before starting to run once I got to the main road. I ran on this beautiful, quiet country road not seeing a single car or human the entire way. I did see some turkeys, butterflies, birds and one tiny green snake that I almost stepped on, giving a delayed-reaction "whoop!" and hopping in the air once I realized what it was. I ran 4 miles and felt great in the cool morning air. It was heavenly. Following my run I did one of my Jillian Michael's videos and Mom made me a delicious breakfast sandwich, which is basically a grilled cheese with an egg in it.
The few days I was there eased gently by and we hung out together, enjoying my baby girl and each others company. On Tuesday we put Eloise down for a nap and Mom and I went for a short run together. When we returned we found Dad walking around the house holding her. She had awoken from her nap only to fall asleep again with Dad.
Each day we put Eloise in the "front pack" as we call it to get her used to it. This baby girl likes to be held and around dinner time it would help if I could do that hands free. She puts up with it for a while before she whines, but each time she stays there a little bit longer.
We spent a good bit of time drinking coffee, sitting on the front porch enjoying the cool fall breezes and the wonderful smell of the woods. I held my baby girl and soaked up every moment of these slow, easy days. Have I mentioned it was absolutely heavenly? I haven't been keeping up with my gift list on this blog, but as I sat on my parents' huge front porch and rocked my sleeping baby girl, I know I counted to a thousand right then and there.
Our last day at my parents' I was nursing Eloise upstairs in the early morning and I heard noises coming from the woods. I went to the window and directly below us were two deer. My window was open and Eloise was making all sorts of baby noises. The two deer looked around for the source of the sound before taking off into the woods. Every night I left my window open, sleeping and waking to the sound of the birds and the wind in the trees.
I went for one last run down my beautiful country road route and ran 4 miles again in 42:30. That's really good for me these days, especially on this hilly route. I was sad to see my few days in paradise end, although I was glad to get home to see Jason too. We finished up our week with my niece and nephew's karate belt promotion. I can't help but hope Eloise might follow in her cousin's footsteps one day.
Now Jason is home and it is back to life as usual. And life as usual is pretty great, but I had a truly wonderful and restful time with my parents and my baby girl in paradise.
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| The view of Shangri-la from the house |
Sunday night Mom kindly offered to give Eloise a bottle and take the night shift so I went up to the loft (what I call the princess room) to sleep alone... just like I used to do. I spent many nights up there in the princess room day dreaming, looking out my 2nd story window at the woods below, sleeping in the peaceful silence that surrounds the house, and I even waited up there in my wedding dress before walking downstairs with my dad to marry Jason in 2007.
Before crawling into bed Sunday night with a book my sister had given me (reading...something I haven't done since Eloise was born), I walked around the room looking at the pictures on the wall and remembering. It was a strange sensation to realize I was back in this place, but with a baby girl downstairs sleeping in her bassinet. I was no longer the single girl wondering what the future would hold...I was living that future.
I slept 6 straight hours that night and it was heaven. Mom brought my wiggly baby girl up to me at 5:00 a.m. so she could run a 20 miler with some friends and Eloise and I enjoyed a quiet, peaceful morning together. When I went downstairs I made coffee and spent the morning talking with Dad until Mom got home and kept Eloise while I went for my run.
I walked the 0.4 down Shangri-la before starting to run once I got to the main road. I ran on this beautiful, quiet country road not seeing a single car or human the entire way. I did see some turkeys, butterflies, birds and one tiny green snake that I almost stepped on, giving a delayed-reaction "whoop!" and hopping in the air once I realized what it was. I ran 4 miles and felt great in the cool morning air. It was heavenly. Following my run I did one of my Jillian Michael's videos and Mom made me a delicious breakfast sandwich, which is basically a grilled cheese with an egg in it.
The few days I was there eased gently by and we hung out together, enjoying my baby girl and each others company. On Tuesday we put Eloise down for a nap and Mom and I went for a short run together. When we returned we found Dad walking around the house holding her. She had awoken from her nap only to fall asleep again with Dad.
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| I love this! |
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| A short walk down Shangri-la |
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| Rocking on the front porch |
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| Part of my view |
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| Two of the four kitties that live outside |
I went for one last run down my beautiful country road route and ran 4 miles again in 42:30. That's really good for me these days, especially on this hilly route. I was sad to see my few days in paradise end, although I was glad to get home to see Jason too. We finished up our week with my niece and nephew's karate belt promotion. I can't help but hope Eloise might follow in her cousin's footsteps one day.
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| Caroline is the orange/green belt in front |
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| Caleb (right) facing an opponent |
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| The kids and their fans |
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| What Eloise did during the belt test |
Tuesday, April 24, 2012
Finding Balance Between Running and Pregnancy
This morning I decided today would not be a run day. After racing Saturday, running Sunday and Monday, I started feeling a little tight and creaky. I think I'm having some running/pregnancy balance issues. I'm not one of those women who believe now that I'm pregnant I shouldn't do anything I did before, but I also don't believe I should do everything I did before (even if I physically can). And there's the rub. What is too much? What is enough? Where is the balance between what I used to do and what I should do now?
What I used to do:
I said before that the goal was 30 minutes a day, but I really prefer an hour. An hour of planned exercise a day (that doesn't include walking to the campus cafe or two/from my car, working in my flower beds, cleaning house, etc.) would be perfect. I think that would put me in the exercise range to receive all those lovely benefits to pregnancy, labor and delivery while also not overdoing it or harming myself or my growing baby girl.
Still, I read blogs of all these pregnant women doing things like running 8 miles at sub 8 minute pace at 18 weeks pregnant or running 10 miles at 33 weeks pregnant (without a pit stop to boot!) and I wonder if I've been too cautious. Still, if what I'm doing feels good and seems to be enough, why would I need or want to run 8-10 miles while I'm pregnant? Six miles is usually pretty exciting to me these days and constitutes a really good workout that I can recover from fairly quickly. My goal for now is to get in 1 six miler a week just to stay trained for any 10ks I want to do, and to keep up my cardiovascular fitness levels for labor and after.
While I do enjoy my 4 and 5 milers during the week and even feel like I've had a good workout after 3, part of me remembers when 6 miles was an easy day and 10 miles did not constitute a long run. And then I wonder if at the end of 9 months I will remember those things. Will I remember what it is like to run 10 miles and not need a pit stop (or 3)? Will 6 miles go back to being an easy day? Will 40-50 mile weeks happen naturally and will I be able to get out of bed and rejoin my running crew after being away for so long?
Jason says yes, I will remember and go back to doing all of that. Mom seems to think I'll be half-marathon ready by October (due in Aug, possibly July). They say it so matter-of-factually like I just asked if it will continue to rain once we have a baby. But add my questions onto what I read other pregnant women are doing onto remembering what I used to do and then when I feel tired after 5 miles it can get to a girl! Then I try to go back to doing what I was doing before and things get creaky, achy and begin to complain...
And I must once again remember that I am doing okay. I'm still running (HUGE blessing). I feel great (GIANT blessing). I am healthy and happy with seemingly endless gorgeous spring days to enjoy. My weight gain is right in the middle of the parameters for my BMI and previous weight. This baby girl is kicking and wiggling like crazy in my tummy which is fun to feel and watch, and my main goal is to take care of her. That includes eating right, resting enough, exercising an appropriate amount, remembering that this body is doing more these days than serving me and my interests, and being kind to it.
Remembering these things and finding balance these days sometimes seems just as tricky as standing on one foot with your eyes closed!
What I used to do:
- Get up most weekday mornings between 4:30-4:45 and run 6-10 miles with my girls.
- Saturdays were usually races or long runs.
- Sundays were whatever I wanted them to be.
- Total weekly mileage was usually 40-50 miles per week unless training for a marathon or ultra.
- I also went through weight training phases and gym class phases and during the summers I did triathlons of sprint and olympic distances.
- Get up some weekday mornings around 5:40-6:00 and run 3-5 miles solo.
- If I don't run in the morning, I run 3-5 miles in the afternoon.
- I do weights and pilates 3 times a week for 35 minutes.
- Saturdays could possibly be a race, but are usually 5-6 miles.
- Sundays I pick weights and pilates or running.
- Total weekly mileage is usually 20-25 miles.
- I take my dog for more walks and usually count that mileage in my weekly total.
I said before that the goal was 30 minutes a day, but I really prefer an hour. An hour of planned exercise a day (that doesn't include walking to the campus cafe or two/from my car, working in my flower beds, cleaning house, etc.) would be perfect. I think that would put me in the exercise range to receive all those lovely benefits to pregnancy, labor and delivery while also not overdoing it or harming myself or my growing baby girl.
Still, I read blogs of all these pregnant women doing things like running 8 miles at sub 8 minute pace at 18 weeks pregnant or running 10 miles at 33 weeks pregnant (without a pit stop to boot!) and I wonder if I've been too cautious. Still, if what I'm doing feels good and seems to be enough, why would I need or want to run 8-10 miles while I'm pregnant? Six miles is usually pretty exciting to me these days and constitutes a really good workout that I can recover from fairly quickly. My goal for now is to get in 1 six miler a week just to stay trained for any 10ks I want to do, and to keep up my cardiovascular fitness levels for labor and after.
While I do enjoy my 4 and 5 milers during the week and even feel like I've had a good workout after 3, part of me remembers when 6 miles was an easy day and 10 miles did not constitute a long run. And then I wonder if at the end of 9 months I will remember those things. Will I remember what it is like to run 10 miles and not need a pit stop (or 3)? Will 6 miles go back to being an easy day? Will 40-50 mile weeks happen naturally and will I be able to get out of bed and rejoin my running crew after being away for so long?
Jason says yes, I will remember and go back to doing all of that. Mom seems to think I'll be half-marathon ready by October (due in Aug, possibly July). They say it so matter-of-factually like I just asked if it will continue to rain once we have a baby. But add my questions onto what I read other pregnant women are doing onto remembering what I used to do and then when I feel tired after 5 miles it can get to a girl! Then I try to go back to doing what I was doing before and things get creaky, achy and begin to complain...
And I must once again remember that I am doing okay. I'm still running (HUGE blessing). I feel great (GIANT blessing). I am healthy and happy with seemingly endless gorgeous spring days to enjoy. My weight gain is right in the middle of the parameters for my BMI and previous weight. This baby girl is kicking and wiggling like crazy in my tummy which is fun to feel and watch, and my main goal is to take care of her. That includes eating right, resting enough, exercising an appropriate amount, remembering that this body is doing more these days than serving me and my interests, and being kind to it.
Remembering these things and finding balance these days sometimes seems just as tricky as standing on one foot with your eyes closed!
Wednesday, April 4, 2012
A Cure for the Sleepless Night
Last night I think I experienced some of the first signs of trouble sleeping while pregnant. I got home from class around 7:40 and Jason made eggs and turkey sausage for dinner. THEN he made homemade chocolate chip cookies. So I ate some. Okay, I ate 5, but in my defense the last two were really small. And if you've ever had Jason's homemade cookies, you know how amazing they are. I was exhausted so as soon as 9:00 hit, I crawled in bed. I think in that moment my dinner and my 5 cookies decided to remind me that I no longer had the room I used to have... and I was SO FULL!
I was so full I couldn't breathe. I was so full I wanted to cuss. I was so full I couldn't lay on my side because my belly felt like it was the size of the house. I was also hot. We haven't turned on our air conditioner yet because despite the warmer temps it just seems too early! The fan was on and the window was open, but it wasn't helping. I was full and hot. I tried to read to forget my woes and I dozed off until Jason came to bed around 10:30. He felt bad for me as I whined about how hard it was to be pregnant and how I didn't think I could do it and our little girl couldn't have a sibling because this was just too hard (everything is worse at night, especially for a hormonal pregnant lady). He patted me on the back and promptly went to sleep. Stinker.
Around 11:30 I got up and went to the other bedroom to read so I wouldn't wake him up. I dozed on and off until 3:30 when I went back to my room because I thought it might be cooler since the window was open. I had some crazy dreams too and I really hope they have nothing to do with my subconscious because...whoa.
My alarm went off at 5:20 am and the rough night was over. Now it was time to decide what to do with it. I was planning to meet my sister and my friend, Tracy for a run at 5:45 so I got up and drove to my sister's house. Everything was dark. Was it Wednesday? I was pretty sure it was. Did we say 5:45? I was pretty sure we did. And even if we didn't, Tracy's car would have been there if they'd gone without me. A few minutes later, the garage door opened and Julie came out in her pj's. She'd texted about being up with her daughter in the night, but I never looked so I missed it. We laughed and I told her to go back to bed and I drove home.
I grabbed my ipod for company and set out. At 1.2 miles I took a pit stop at the house. At 3.3 I took another pit stop and grabbed the pup so he could enjoy a morning romp as well. The sunrise was amazing and I was grateful to be out. I allowed my mind to dwell on the worries and frustrations of the night before until I picked up Chance and then I let them all go and enjoyed watching him enjoy his morning walk. He ran the last 0.7 with me and then I let him slow down and enjoy all the neighborhood sniffs that were calling him.
I worked up a good sweat despite the lovely 63 degree morning, so I enjoyed a cool and refreshing shower once I got home. I made my lunch and Jason's and drank a cup of grapefruit juice with a bowl of honey nut cheerios. I called Mom on the way to work and we chatted about our nice mornings and I told her about my crazy night. She told me I didn't know misery yet and I told her not to tell me that. She then reminded me that when she was 5 months pregnant with me, she broke some of her ribs in a car accident. I had forgotten that and all of a sudden I knew my pregnancy was a breeze (and that I should always drive the speed limit, wear my seat belt and read the other driver's mind).
Upon getting to work, I tried to hold off but by 8:40 I was ready for my iced cafe mocha. Ah. That first sip. There is nothing like that first sip. I think I'm going to make it through this day. Of course, it is only 9:22 at this point, but I'm hopeful.
So here are my cures for the sleepless night:
1. Get up and run or do your planned workout anyway. You will not feel more rested if you skip it.
2. Sweat.
3. Enjoy a sunrise.
4. Watch your pet enjoy a sunrise.
5. Take a cool shower.
6. Hug your spouse.
7. Talk to someone you love.
8. Remember a reason you have it so good.
9. Indulge in your favorite coffee, just how you like it.
10. Don't eat 5 cookies before bed no matter how delicious they are.
You may now consider yourself totally prepared for your next sleepless night. Have a GREAT DAY and happy running!
I was so full I couldn't breathe. I was so full I wanted to cuss. I was so full I couldn't lay on my side because my belly felt like it was the size of the house. I was also hot. We haven't turned on our air conditioner yet because despite the warmer temps it just seems too early! The fan was on and the window was open, but it wasn't helping. I was full and hot. I tried to read to forget my woes and I dozed off until Jason came to bed around 10:30. He felt bad for me as I whined about how hard it was to be pregnant and how I didn't think I could do it and our little girl couldn't have a sibling because this was just too hard (everything is worse at night, especially for a hormonal pregnant lady). He patted me on the back and promptly went to sleep. Stinker.
Around 11:30 I got up and went to the other bedroom to read so I wouldn't wake him up. I dozed on and off until 3:30 when I went back to my room because I thought it might be cooler since the window was open. I had some crazy dreams too and I really hope they have nothing to do with my subconscious because...whoa.
My alarm went off at 5:20 am and the rough night was over. Now it was time to decide what to do with it. I was planning to meet my sister and my friend, Tracy for a run at 5:45 so I got up and drove to my sister's house. Everything was dark. Was it Wednesday? I was pretty sure it was. Did we say 5:45? I was pretty sure we did. And even if we didn't, Tracy's car would have been there if they'd gone without me. A few minutes later, the garage door opened and Julie came out in her pj's. She'd texted about being up with her daughter in the night, but I never looked so I missed it. We laughed and I told her to go back to bed and I drove home.
I grabbed my ipod for company and set out. At 1.2 miles I took a pit stop at the house. At 3.3 I took another pit stop and grabbed the pup so he could enjoy a morning romp as well. The sunrise was amazing and I was grateful to be out. I allowed my mind to dwell on the worries and frustrations of the night before until I picked up Chance and then I let them all go and enjoyed watching him enjoy his morning walk. He ran the last 0.7 with me and then I let him slow down and enjoy all the neighborhood sniffs that were calling him.
I worked up a good sweat despite the lovely 63 degree morning, so I enjoyed a cool and refreshing shower once I got home. I made my lunch and Jason's and drank a cup of grapefruit juice with a bowl of honey nut cheerios. I called Mom on the way to work and we chatted about our nice mornings and I told her about my crazy night. She told me I didn't know misery yet and I told her not to tell me that. She then reminded me that when she was 5 months pregnant with me, she broke some of her ribs in a car accident. I had forgotten that and all of a sudden I knew my pregnancy was a breeze (and that I should always drive the speed limit, wear my seat belt and read the other driver's mind).
Upon getting to work, I tried to hold off but by 8:40 I was ready for my iced cafe mocha. Ah. That first sip. There is nothing like that first sip. I think I'm going to make it through this day. Of course, it is only 9:22 at this point, but I'm hopeful.
So here are my cures for the sleepless night:
1. Get up and run or do your planned workout anyway. You will not feel more rested if you skip it.
2. Sweat.
3. Enjoy a sunrise.
4. Watch your pet enjoy a sunrise.
5. Take a cool shower.
6. Hug your spouse.
7. Talk to someone you love.
8. Remember a reason you have it so good.
9. Indulge in your favorite coffee, just how you like it.
10. Don't eat 5 cookies before bed no matter how delicious they are.
You may now consider yourself totally prepared for your next sleepless night. Have a GREAT DAY and happy running!
Tuesday, March 13, 2012
Rest, Rambling, and Newton's Law
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| Picture found on www.activeWoMOM.com. |
By Monday, however, I was ready to go. I woke up Monday morning and decided it was time to incorporate pilates and weights into my routine again. I've fallen off the wagon where those two workouts are concerned, but I think they will help with flexibility, strength, managing weight gain, and possibly labor and recovery afterward. My prenatal workout DVD set contains yoga, pilates and a weights DVD with several different things on it. Monday morning I chose the weights DVD and did the 20 minute pilates workout and the 15 minute full body weights routine. It was just perfect. I get bored with non-running activities quickly, so the shorter the better.
Monday night my client needed to reschedule her run so I went out on my own. After hitting the grocery store for healthy eats for the week, I quickly changed clothes and headed out the door for 3 miles. Mile one was a 10:00 mile, mile 2 was 8:49, and mile 3 was 9:29. I was all over the place! I was very winded during that second mile, but I enjoyed it. I didn't really know how fast I was going because when pregnant a little effort feels like a lot more. Many times when I am running I feel like I am flying only to look at my watch and see that I am not (so I've stopped looking at it while running). The actual 8:49 split was surprising, but as you can see I couldn't hold it.
I stopped after mile 2 and stretched for a few seconds before finishing the run at a slower pace. My lower abdomen and back had begun to ache a little. When I finished I was sweaty and out of breath and it felt great. The day had left me feeling really good. I've come to see that exercise breeds more exercise, just like being sedentary breeds more sedentary-ness (which is basically Newton's law of motion). I've also noticed that everything is just a little bit harder while pregnant. Not impossible, just a bit more challenging (and being in my 2nd trimester this will probably become more so as things progress). Waking up is harder, even though I've had a full night's rest. Running is harder, even though I want as many miles as my body will allow and most of the time it feels really good. Recovery from workouts takes longer, even when I feel there shouldn't be recovery necessary at all.
This morning I forced myself up and out of bed to get in a 3 mile jaunt through the neighborhood. I have class tonight, so I knew if I wanted exercise, it had to be this morning. It was difficult to get going and once I got out there running did not feel as comfortable as it had yesterday. I did a run/walk combination, completing my 3 miles in 38:09. Walking felt really good and I tried to keep a quick clip so that my heart rate still increased even though I wasn't running.
Another thing I've noticed to go along with my version of Newton's law is that when I'm exercising on a regular basis, my eating tends to match. I make sure to fuel with fruits and veggies, I stay away from too many sweets and try to pack a healthy, well-balanced, energy providing lunch to take to work. I think exercise gives me that extra motivation to treat my body (and baby) right with nutrition, since I've already been treating it well with exercise. Today I have strawberries and grapes, celery and peanut butter with some back-up apple if I run out of celery before I run out of peanut butter. I have a turkey and cheese sandwich as my main course and Yoplait vanilla yogurt for dessert. That is sort of my guilty pleasure because I think Greek is better for me, but I really love Yoplait.
In conclusion, I think a little rest helps me get going again. I think this holds true for both pregnant runners trying to stay fit and healthy while cramming a lot into their days, as well as non-pregnant runners training for a specific event. Rest is a powerful training tool, and one often overlooked or viewed as slacking off. I'm guilty of this same viewpoint, but as a coach I'm trying to grasp it more firmly and not only require it of my runners, but set an example by resting myself when needed. And just like I've seen this week, I think my body will thank me for such thinking.
For more info on exercise and pregnancy, check out this article on activeWoMOM.com.
Tuesday, January 10, 2012
Waves and Relaxation
I relaxed. A LOT! I slept in and even when I did finally wake up, I didn't want to ruin the tranquility of the morning light and crash of waves. Jason read quietly next to me as I gazed out at the dunes, and it was just so... peaceful.
The first day it was completely foggy and I thought, Really? I am on the beach and I can't SEE the beach?! I ran that morning and when I got done everything was dripping. Not from sweat, but from the heavy fog! I had forgotten just how humid and wet it can be down there. I was reminded and it made me smile at the memories.
The next two days were amazing and that made up for the day when I couldn't see passed my nose. Warm sunshine, cool breezes and a quiet beach that we seemed to have mostly to ourselves since it is the off season. We ate seafood, read books in the sunshine, I visited a few friends when Jason was working and enjoyed seeing some of my old stomping grounds. I did not have time to drive all the way into Panama City...and I had sort of planned to do a run through my old neighborhoods and snap pictures of where I used to live, but I never made it happen. That was okay, though. We will go back before long and I can do it then. I was too busy enjoying my time with Jason on the beach and no responsibility to bother us.
I ran a little here and there but mostly it was about relaxing and listening to the waves. Soaking it all up. I thought this mini vacation at the end of Christmas break would make it harder to get back to work and I considered lengthening my stay, but in the end what it made me was ready. Ready to head back to work, back to my routine, back to my own bed and my own cooties (I have issues with hotels and condos sometimes). I think it renewed and refreshed me.
So this morning when the alarm went off at 5:30 signaling it was time to run, I was ready. I have not dreaded this work day like I thought I would, I've just been ready. All I needed was a little relaxation and some waves.
Friday, October 7, 2011
The Rest Challenge
As a Distance Education Coordinator for Professional and Continuing Studies here at UAH, part of my job is to record classes being taught, edit the lecture videos, make html pages and build the classes online using our learning tool called Angel. Most of the classes I build and facilitate are engineering courses, but the Health and Physical Ed (HPE) department is also part of ours, so I have the pleasure of recording these classes as well. And let me just say I have learned a TON!
I get to know the instructors as we work together to get everything just so for their online course, and after each class, I wander out of my little recording studio and ask questions pertaining to the lesson they just taught. The class I am currently recording is called Nutrition for Fitness and Sport and it is being taught by a guy named Jeff Kinard. This HPE class is a little different from the others I have recorded because there are no students in the classroom. Its just me in the studio, and Jeff teaching. Each chapter takes about 30 minutes for him to teach, and the entire time I sit there like his only student and take notes. Not only do I want to know this information for myself, I also want to know it for No Boundaries and my future running clients. I will officially "take" this course when it is up and running, but for now I am just soaking up all the information.
He started with an overview and energy metabolism and then moved on to carbohydrates, protein, vitamins and minerals. Each set of charts shows exactly how the body is using each nutrient, what it does with it, and how all of these processes work together to create energy, allowing athletes to train, improve, and compete. Now, a lot of this I knew - but only on a surface level. I knew I needed carbohydrates as fuel, but I did not know all the particulars of what went on in my body when I gave it these carbs. As a runner, I have read and heard so much about eating, nutrition, energy and so forth that sometimes I'm not quite sure what I believe. Eventually I discover what works for me (or what I decide works for me) and I go with that. But really knowing what is going on in my body and understanding how it produces and uses energy... well, that could be huge! It could have a major impact on my training and performance.
I see this already with rest and recovery. I made some decisions this week after my marathon that I don't think I would have made if I had not been recording Sports Nutrition. I made the decision to allow my muscles to heal before pushing them forward with my ultra training. And here's why.
I'm going to admit something here and I'm a little embarrassed. Having been a runner for over 16 years, I feel like I should have known this. I always thought that sore muscles meant I had lactic acid buildup in them. As long as they were sore, it was still there. When they felt better, that meant it was gone. As a result, whenever I was sore, I thought I should force myself to jog or run because that would get my blood flowing and would flush out that lactic acid.
The truth is, having extra lactic means the athlete exceeded their lactic threshold, which is how fast the body can break it down and use it as it is being produced. It is almost as if I said, drink this water as fast as you can and put a water hose into your cup. There would be no way you could drink it as fast as I was pouring it in (Jeff's analogy). However, with the body, it keeps breaking down the lactic acid until it is all gone. It doesn't stop just because I produced it at a faster rate than I could break it down. So when I stop running, my body continues breaking it down until it has used all I have produced. Then it is gone. Probably within the hour.
Sore muscles, then, are a result of all the contracting and use I just put them through (and if you are saying, "Well, duh, Jane" I don't blame you). They are sore because fibers are damaged and inflamed. That means they need to heal. Jeff said in some cases, muscles can use the healthy fibers while the damaged ones heal, but when you feel pain, that means the damaged fibers are being used. So if I go for a run and my quads are so sore they hurt the entire way, that means I am using the damaged muscle fibers to do the work. And when I am using them, they are not healing - they are surviving.
I asked Jeff how to get them to heal and he had one word. Rest. Not only does rest help them heal and quit hurting, it allows them to grow stronger from the exertion that damaged them. He used another analogy. Say I take a hammer and hit a wall so that it begins to break. An engineer comes along and says, "Oh, you want to hit that wall with a hammer? We need to make it stronger then." So they find stronger material that can withstand my hammer blows, and begin to rebuild the wall. If I continue hitting the wall while they are trying to rebuild it, I'm going to hold up progress. My muscles are that wall. They say, "Oh, you want to run 26 miles? We are going to need to be stronger (which was also explained to me, and I will attempt to explain that later), and so they begin to recruit all the help they need to allow me to run 26 miles. But if I take these legs out for a jog two days after my marathon, while they are trying to heal... I am slowing progress.
That does not necessarily mean that no pain signals full recovery, but it does mean I can begin using those muscles again. Also, just because I'm not going to run while they recover does not mean I have to sit around all day. Using the muscles produces heat and blood flow which takes oxygen to those muscles, which is what they need to heal. But I can do that with a gentle walk through the neighborhood. It also does not necessarily mean going for a jog so close to completing a marathon is a bad idea. I think each individual's body will tell them if they listen.
And that right there is the key. If they listen. One thing Jeff said about runners is that we will run through all sorts of injury and pain because we want to run, we love to run, we are addicted. He said it would be easier to ask his cross country runners to run through a stress fracture than it would be to ask them to rest and take some time off. He described the looks of horror on their faces when those words are mentioned and as he spoke I sort of grinned. Sheepishly. I didn't like that he was right, but I could see exactly what he was saying. How many times have I complained about resting? Tapering? Time off? What are my greatest fears? Injury. Stress fracture. Time off. Those words, "You can't run." I can almost hear the scary music playing in the background. And it isn't just me. I see facebook posts, twitter posts, I read blog posts and I've heard my running friends say the same things. They will drag their tired muscles, sore knees and blistered feet to the gym, to the trail, down the road...
Now, that does not mean I'm going to change. I'm still going to run most days. I do love it. I love everything about it and if you have read this blog, you know why. But I also want to be smart. I want to be able to step away when I need to step away. I don't want to fear the future, life changes, old age, etc. because it might have an impact on my running. I don't want to drag my aching legs for 4 painful miles because I think I should. Sure I want to train hard. I want to improve. I want to run faster and farther. But I want to be healthy too. I want to be reasonable - as much a runner can be. I want a balance. That is why I think it is important to know what is going on in my body as I train and compete and run and refuel. Resting now could not only mean I allow damaged muscles to heal and avoid injury, it may also mean better training runs which translate into better performance come race day.
So here's my challenge. I challenge you to rest. Not slack. Rest. That can mean going for a stroll on a gorgeous fall day, or putting your feet up and watching your favorite TV show on Netflix. Reading a book with a cup of coffee. Holding that sleeping child just a little longer. Choosing dinner with a friend instead of another 5 miles. This is my challenge as well. And who knows. This could be one of the most powerful workouts we use in our training.
I get to know the instructors as we work together to get everything just so for their online course, and after each class, I wander out of my little recording studio and ask questions pertaining to the lesson they just taught. The class I am currently recording is called Nutrition for Fitness and Sport and it is being taught by a guy named Jeff Kinard. This HPE class is a little different from the others I have recorded because there are no students in the classroom. Its just me in the studio, and Jeff teaching. Each chapter takes about 30 minutes for him to teach, and the entire time I sit there like his only student and take notes. Not only do I want to know this information for myself, I also want to know it for No Boundaries and my future running clients. I will officially "take" this course when it is up and running, but for now I am just soaking up all the information.
He started with an overview and energy metabolism and then moved on to carbohydrates, protein, vitamins and minerals. Each set of charts shows exactly how the body is using each nutrient, what it does with it, and how all of these processes work together to create energy, allowing athletes to train, improve, and compete. Now, a lot of this I knew - but only on a surface level. I knew I needed carbohydrates as fuel, but I did not know all the particulars of what went on in my body when I gave it these carbs. As a runner, I have read and heard so much about eating, nutrition, energy and so forth that sometimes I'm not quite sure what I believe. Eventually I discover what works for me (or what I decide works for me) and I go with that. But really knowing what is going on in my body and understanding how it produces and uses energy... well, that could be huge! It could have a major impact on my training and performance.
I see this already with rest and recovery. I made some decisions this week after my marathon that I don't think I would have made if I had not been recording Sports Nutrition. I made the decision to allow my muscles to heal before pushing them forward with my ultra training. And here's why.
I'm going to admit something here and I'm a little embarrassed. Having been a runner for over 16 years, I feel like I should have known this. I always thought that sore muscles meant I had lactic acid buildup in them. As long as they were sore, it was still there. When they felt better, that meant it was gone. As a result, whenever I was sore, I thought I should force myself to jog or run because that would get my blood flowing and would flush out that lactic acid.
The truth is, having extra lactic means the athlete exceeded their lactic threshold, which is how fast the body can break it down and use it as it is being produced. It is almost as if I said, drink this water as fast as you can and put a water hose into your cup. There would be no way you could drink it as fast as I was pouring it in (Jeff's analogy). However, with the body, it keeps breaking down the lactic acid until it is all gone. It doesn't stop just because I produced it at a faster rate than I could break it down. So when I stop running, my body continues breaking it down until it has used all I have produced. Then it is gone. Probably within the hour.
Sore muscles, then, are a result of all the contracting and use I just put them through (and if you are saying, "Well, duh, Jane" I don't blame you). They are sore because fibers are damaged and inflamed. That means they need to heal. Jeff said in some cases, muscles can use the healthy fibers while the damaged ones heal, but when you feel pain, that means the damaged fibers are being used. So if I go for a run and my quads are so sore they hurt the entire way, that means I am using the damaged muscle fibers to do the work. And when I am using them, they are not healing - they are surviving.
I asked Jeff how to get them to heal and he had one word. Rest. Not only does rest help them heal and quit hurting, it allows them to grow stronger from the exertion that damaged them. He used another analogy. Say I take a hammer and hit a wall so that it begins to break. An engineer comes along and says, "Oh, you want to hit that wall with a hammer? We need to make it stronger then." So they find stronger material that can withstand my hammer blows, and begin to rebuild the wall. If I continue hitting the wall while they are trying to rebuild it, I'm going to hold up progress. My muscles are that wall. They say, "Oh, you want to run 26 miles? We are going to need to be stronger (which was also explained to me, and I will attempt to explain that later), and so they begin to recruit all the help they need to allow me to run 26 miles. But if I take these legs out for a jog two days after my marathon, while they are trying to heal... I am slowing progress.
That does not necessarily mean that no pain signals full recovery, but it does mean I can begin using those muscles again. Also, just because I'm not going to run while they recover does not mean I have to sit around all day. Using the muscles produces heat and blood flow which takes oxygen to those muscles, which is what they need to heal. But I can do that with a gentle walk through the neighborhood. It also does not necessarily mean going for a jog so close to completing a marathon is a bad idea. I think each individual's body will tell them if they listen.
And that right there is the key. If they listen. One thing Jeff said about runners is that we will run through all sorts of injury and pain because we want to run, we love to run, we are addicted. He said it would be easier to ask his cross country runners to run through a stress fracture than it would be to ask them to rest and take some time off. He described the looks of horror on their faces when those words are mentioned and as he spoke I sort of grinned. Sheepishly. I didn't like that he was right, but I could see exactly what he was saying. How many times have I complained about resting? Tapering? Time off? What are my greatest fears? Injury. Stress fracture. Time off. Those words, "You can't run." I can almost hear the scary music playing in the background. And it isn't just me. I see facebook posts, twitter posts, I read blog posts and I've heard my running friends say the same things. They will drag their tired muscles, sore knees and blistered feet to the gym, to the trail, down the road...
Now, that does not mean I'm going to change. I'm still going to run most days. I do love it. I love everything about it and if you have read this blog, you know why. But I also want to be smart. I want to be able to step away when I need to step away. I don't want to fear the future, life changes, old age, etc. because it might have an impact on my running. I don't want to drag my aching legs for 4 painful miles because I think I should. Sure I want to train hard. I want to improve. I want to run faster and farther. But I want to be healthy too. I want to be reasonable - as much a runner can be. I want a balance. That is why I think it is important to know what is going on in my body as I train and compete and run and refuel. Resting now could not only mean I allow damaged muscles to heal and avoid injury, it may also mean better training runs which translate into better performance come race day.
So here's my challenge. I challenge you to rest. Not slack. Rest. That can mean going for a stroll on a gorgeous fall day, or putting your feet up and watching your favorite TV show on Netflix. Reading a book with a cup of coffee. Holding that sleeping child just a little longer. Choosing dinner with a friend instead of another 5 miles. This is my challenge as well. And who knows. This could be one of the most powerful workouts we use in our training.
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