Category: physical therapy

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Norton Sports Health Great Pumpkin 10K – Louisville, KY (September 30, 2017)

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Me, Melissa and Paul after a strong finish at the Norton Sports Health Great Pumpkin 10K – Louisville, KY

Race: Norton Sports Health Great Pumpkin 10K

Place: Louisville, Kentucky

Date: September 30, 2017

Time: 1:24:33*

I have actually had no intention to race these days.  Honestly, I’m still dealing with a bit of a hip twinge thing when I run at times and have been keeping each run to a basic run/walk as I continue to heal this body and strengthen my hips and core.  After giving up on my Chicago Marathon this year, I’ve been pretty down in the dumps and depressed.  I put a lot of work into training and it just hasn’t fallen right for me in marathon training in 2 full years now.  Wouldn’t you be depressed?

Honestly, I’ve felt like a bit of a failure.

There…I said it.

Sensing this, I think, my friend Melissa texted me and told me I should consider signing up and run/walking this as part of my recovery run/walks.  I ran it past Cathy, because I do get all gung-ho about running stuff and dive right in.  Cathy told me she would be okay with it as long as I stuck with Melissa and Paul and promised to run/walk.  I was going to run it past my physical therapist…but that’s a whole new blog waiting to be written.

And it will be written.

But not here. That being said, I went ahead and registered for the Great Pumpkin 10K and let Melissa know.  I also said that she now had the responsibility of making sure I didn’t overdo it.  In races, I usually get wrapped up in the hype, and yes, the competition, and overdo things when I’m coming back from injury.

As a big help, Melissa picked up my race packet for me and texted me to let me know that the race shirts were the softest fabric she has ever felt.  This was not an exaggeration.  This meant that I could go home and eat my pre-race pizza sooner, rather than later, and settle in for the night with my PT stretches and all.  YAY for awesome friends.

I was also going into this knowing that Melissa was having the worst week ever, and prior to Saturday morning, broke her toe pretty badly and fell down some stairs and busted up her knee.  We really are the same person, I swear.  We decided just to go out and see what we could do…and have some fun while doing it.

After all, if it isn’t fun, why bother?

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Parking in tall grass/weeds and a ditch

Saturday morning arrived and I ate a light breakfast at home, packing a pouch of applesauce to eat prior to the race itself.  I’m horrible about hydrating pre-race, but poured a bottle of water to take with me…which I pretty much ignored on the drive to Beckley Creek Park.  The race began and ended at the Egg Lawn…and this was the one area of The Parklands I had yet to run in.  So…I knew nothing of what awaited me.  And…Cathy, used to going to Pope Lick for me to do my runs, went the wrong way, but with some Google Maps-fu…I got us there some back roads way and we made it to the parking area, coming in the way that no one else was coming in.  Everyone else got instructions from the Web site, which Cathy had done, and was now waiting in a line at the other end of the parking area (in the grass).  So, we got right in and parked.  In a little ditch.  In the tall grass.  I told Cathy that my little Toyota might have an issue getting out of there.

We made the L-O-N-G walk to the start/finish area of the race where we were immediately spotted by Laura!  It was great to see her and we stood around and talked for a little while…about running, people, Louisville City FC (soccer!).  She needed to do her warm up and stretches and Cathy and I stepped over to a tree to wait on our friends.  They arrived and Melissa handed over my bib and shirt.  I tucked the shirt into Cathy’s backpack and she pinned me up.  It was 5 minutes to the start and the three of us gave Cathy a good-bye and and we went to get into the start corral.

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Me, Melissa & Paul before starting the Norton Sports Health Great Pumpkin 10K – Louisville, KY

The National Anthem was being sung, and soon after…the race was given the go.  And we were off.  We strolled from our start place up toward the actual start line…crossed and we were off.  Waving to Cathy as we passed.

Now…I knew that there were some hills here…but I didn’t know how steep some of these hills were.  Like…whoa.  That being said…I ran to the first hill and up it with no big issue.  It wasn’t too steep, but on the way down, I realized I had lost my friends so I turned and immediately spotted Melissa’s florescent yellow Bondi Band.  I walked until she and Paul caught me and then settled back in with them.  It was fun getting to chat and talk and hear stories of years prior to this.  They have done it the past 2 years…this was my first time doing this particular race.

Just after Mile 2…we turned around a corner and there was this MEGA-hill.  Melissa said that I needed to be very aware of my hip on this one.  I started up it. pushing off and making sure I was lifting my left knee to drive it equally…but about 3/4 of the way up, I had to stop being stubborn and walk it.  The whole purpose was to not take anymore steps back and I was going to make sure I came out of this NOT limping.  I waiting for Melissa and Paul and we continued on our way.

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Paul, Melissa & I heading out at the start of the Norton Sports Health Great Pumpkin 10K – Louisville, KY

At one point heading into the turn-around at Mile 3, I got separated from them again.  I kept going as I knew I could circle back around when I saw them at the turn-around point.  They weren’t far behind me at all…and I just looped back and we were together for the rest of the run at this point.

Melissa’s toe/foot was really starting to hurt…and pain is never good.  That’s when the dangerous game of compensation happens…so instead of pushing through it, we let her set the pace.  If she started to run, we ran.  If she needed to walk…we walked.  It was a gorgeous morning…sunny and brisk…and it made for the best time in the long run because at least we could enjoy the morning.

Just before Mile 4, Howard caught up to us and he took a moment to ask about my hip.  We talked a little bit about running and aches and pains and just how we’re happy to still be able to do it.  And he got to talk to Melissa and Paul as well.  I really need to get them into the NQRFPTR group.  In fact, Howard made me explain how we don’t use the “S” word in our group.  The “S” word, for those of you who are unaware, is SLOW.  We don’t believe in “slow” runners.  We believe in running deliberately!!  Don’t you just love that?  Howard went on to finish his run and as Melissa’s toe told her she was DONE running, we fell into step and had a nice talk and discussion as we walked the final two miles.  We did, however, run the last bit to the finish line…and the three of us crossed this bad boy together!

Honestly, one of the most fun and enjoyable runs in a long time.  Getting to do a recovery run with friends who keep you in check and keep your injury safe is priceless.  I know good people…and good people look out for each other.

After the race, we received our medals and went over to the post-race area.  They were doing the awards, but we stopped by some booths to grab some free Norton’s swag and spin the wheel to attempt to win some free Barre classes.  Melissa did.  I missed.  But they were kind enough to give me a free class pass as well.  As soon as Melissa’s toe is better, we’re going to go to a class together and check it out.  I’m pretty excited.

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Brunch Post-Race at North End Cafe…I got the Basic Breakfast with 2 eggs over easy, home fries, and fruit!

And then…after that, we went to North End Cafe (of course) for brunch before they had to head home to get cleaned up to go to the Louder Than Life music festival (because they are hard core and amazing).  Cathy and I went to hit up some Halloween stores, LUSH, Trader Joe’s and Costco.  We got the first pumpkin of the season (which has been cut open and harvested for its seeds) and I also made a homemade batch of Pumpkin Seed Butter.  YUMMY!

So…the official results of the Norton Sports Health Great Pumpkin 10K are that I finished in 1:24:33…complete with great conversation and laughs and time with friends. The struggle was real today, but we persevered and saw each other to that finish line.  I was 960/1146 finishers overall.  I was the 571/714 female finishers.  And I was 109/126 in my age division.  Melissa likes to say that this may have been my slowest race, but it was my safest.

But…I don’t believe every race needs to be a PR or an all-out sprint.  Sometimes, the best races are the ones that you spend with friends, near the back of the pack, seeing each other through struggles with hip injuries and foot injuries and knee injuries.  Talking and supporting each other through this crazy thing called life…where we have plenty of outside anxieties and stress weighing us down as well.

Finish lines…not finish times!

I wouldn’t have changed a minute of this race…nor do I regret taking the pace I did.  When you get to spend time in the beautiful Parklands with some of your most beautiful friends…that’s a win any day!!

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Paul, Melissa & I heading into the finish line of the Norton Sports Health Great Pumpkin 10K.  I had just finished doing a dance! – Louisville, KY
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The Loneliness of the Long Distance Runner

I love a plan. I love executing a plan to perfection.  I hate to push to much…so I don’t.  Why?  Because I am always afraid of pushing a little too far and ending up sidelined.  That being said, I give 100% to my training leading up to the Chicago Marathon…which runs…exactly in 2 weeks.

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And it will be running…

…without me.

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Because, it seems, when all is said and all is done…I just can’t seem to hit those high miles anymore.  I trained smart.  I ran slower distance runs and only pushed as much as I dared on my one speed work day.  I kept weekly mileage lower than I liked.  I cross-trained.  And I rested.

And my fucking hip flexor…the one that paralyzed itself back in January and kept me from training for the KDF Marathon (in which I dropped to the half when I wasn’t back to actually training until March…meaning…that took 3 months to fix last time).  This hop issue cropped up in August…but I wasn’t able to get fit into my orthopedic doctor until early September.  And he diagnosed it as soft tissue damage and gave me an anti-inflammatory and sent me back to physical therapy.

I was under the wire.  WAY under the wire.  At that point…I was down to 30 days until my marathon.  Instead of pushing through my last very long runs…my important 20 milers…I was not running anywhere.  Just taking quick walks and trying my best to keep that fitness level up.  I could feel it…sense it…

My Chicago Marathon…my redemption race…my confidence boost…was slipping away…

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My physical therapy appointment got screwed up on the scheduling and I missed the first one by 20 minutes.  So, I was scheduled the following day with a different therapist.  (The one who got me back out onto the road after January had moved to a different facility).  I met with her and she did an initial assessment and we went from there.

The problem was…I needed to make the call on the Chicago Marathon by my birthday.  And I was running out of time.  With no relief at that point (I mean…I was just getting started) and permission to do my stretches and do some run/walks…I made the difficult decision of deferring the Chicago Marathon.

I tried to put on a happy face and that cheerful front.  But…I did have a few moments that day…that week…that resembled this:

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Honestly, I know it’s the right decision.  I had so many runners tell me to just suck it up and hobble on through.  But that could really do additional damage and make a small problem into a big problem.  I’m not willing to risk the future of my running for a race.  Call me overly cautious, but I’ve seen too many people have to call their marathon running days far too soon.  So, it was a hard decision…but it was the right decision.

But the fact that I keep having this problem is beyond frustrating and annoying.

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I mean…for real!  UGH!  I have had so many plans this year and I’ve pretty much had to give them all up for different reasons.  I just NEED something to go right for me.  And it seems, every time I build up to the race I need, something goes awry.  And I’m just tired of it.

As of now…I only have a few race plans as everything I intended to participate in is pretty much on hold until this hip is better.

I’m really, really trying to be positive…but it’s not easy.  Not at all.

For now, I’ll snuggle with the giant Costco Bear that my friend, Natalie, gifted me after I had to defer, because she knew I wasn’t really letting on with how much it upset me and how disappointed I was.

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The bear really is as big as I am.  It’s amazing.  Perfect for hugging.  And these days, I need a lot of hugs!

So…I’m bummed…but I know better things are coming.  I have to believe that.  But it just sucks that I can’t seem to get back to this distance that I love so much.  I’m determined to get there.  One step at a time.

And…with that said, I really need to get back to the heart of this blog and not keep letting it get be pushed to the back burner.

My goal is to be sure I’m doing something totally amazing on October 8 this year so I don’t get too sad about not running the 40th Anniversary running of the Chicago Marathon.

Time to come back stronger, faster, happier, healthier…and wiser.

That’s what happens when you go through dark times…you emerge into the light a different, smarter, stronger person!

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Life got me down this time…but if you know me…I only stay down for so long.  After that, just try stopping me!

I got this.  Stick with me friends…because not only will my I be sharing more on my recovery…but I have some new culinary toys and recipes and reviews need to take a priority again.

It’s happening.

And it starts…now!

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I Solemnly Swear To Be A Better Blogger

Dear readers…both new and old…

I am sorry.

I am sorry that I have let this blog get away from me.  Life…has been crazy.  Insane.  Busy.  To the point that I literally have no time to do things for myself these days.  To sum it up…I’m running in circles most days.

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I get up early…I do my stretches/exercises that my physical therapist assigned me back in January when I had the paralyzed hip flexor.  Yep.  I’m still doing them.  Do I need to?  Probably not.  But…guess what…

I HAVEN’T BEEN INJURED.

Therefore…I keep doing them.  And that does sometimes mean I go to bed around 8 p.m. to get up at 2 a.m. so I can fit in a 6 mile run before I start the rest of my day.  Because before I run…these stretches/exercises must be done to loosen up my muscles and get this broken body primed and ready to go.  I do my workout…I go to work…I come home…I cook dinner…I do my PT exercises/stretches at night…I foam roll…I go to bed.

No ME time.  No computer time.  No blogging time.

It’s actually kind of draining.

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But this is where it needs to stop.  I have some exciting things coming down the pike and I need to be sure that I am open and share them with you!  I need to find a better way to manage my time so that I can have the time I need to connect with people here…on this blog that I set up for that sole purpose.

I mean, I am an athlete with Celiac.  I am a self-made chef with Celiac.  I want to share my struggles, my recipes, my races, my training, my daily battle with food and this disease that sometimes makes it impossible to have a healthy relationship with food (and sometimes exercise) at all.  (I won’t get into details…but if you know, then you know). And the simple fact that the stressful life I’ve been living these past two years has left me all…

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I wish I could say I was joking. *sigh*

It’s a daily struggle…to have BODY KINDNESS when I feel I have done everything possible to get in a better place with my body.  Two years off with injuries and I’m staring at little bulges where I never had them before.  And it’s hard for me, when my Timehop throws pictures of me back when I had defined abs…or my friends are hitting up the next diet craze, exercising 2-3 times a day, cleansing, or talking about how easy it is for them to lose weight.  And here I am, trying to be all love myself the way I am and feeling every bit of this…

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But I’m working on it.  But this is exactly WHY I need this blog.  I’ve been so out of touch.  And comments from you, my dear friends, help keep me inspired, and pushing to be better and to not give up or give in.  THIS is what I have been lacking.

This marks the first week of my official training for the Chicago Marathon.  Ahead are 16 weeks of some easy, some intense, and some very long runs.  In the summer heat.  I want this body to be ready for it.  I’ve changed up my diet some lately…which I think is a good place to start.  And while there really hasn’t been a drastic change, yet, I think I’m going to be in a good place, nutrition-wise, for this undertaking.  Besides, I’ve given up my daily M&M habit.  Seriously.  One entire month…without handfuls of M&Ms throughout the day.  I actually feel free.  It’s really liberating.  I don’t even feel like I need them anymore.

This is a good start.

So…marathon training is back on.  This is the only marathon I am running this year and, with any luck, I’ll get through this summer of training without any injuries.  Why do Chicago again?  I feel like I’m starting over from scratch…and Chicago was  my first marathon.  It’s the 40th Anniversary.  And I qualified to run, and skip the lottery draw.  So, why not Chicago?  I will aim to do my weekly updates as I did the first time I ran a marathon…read them if you care to.  I’ll slip in little nuggets of goodness…like recipes I’ve tried or created and so on.

While my coach and I have talked goals, in my head, my biggest (and the most important) goal is simply to finish.  And to feel good (as good as someone can) after crossing that finish line 26.2 miles later.  Sometimes set paces freak me out.  I usually get injured when speed is involved.  So, pushing beyond what I think I’m capable of is my biggest challenge, and one I have not figured out how to conquer yet.  Those negative voices in my head, about my running, my weight, whatever it is…they are very hard to quiet sometimes.

Two years of pretty serious injuries will do that to you.

My body has a lot of catching up to do.  My mind has even more.  But…marathon training does instill a lot of discipline.  And I’m hoping it will carry over into other aspects of my life.

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In addition to all of this, I am very happy to report that my social life has all but picked up.  So many new friends!!  Between going to Louisville City FC soccer matches, out for Indian food with friends, having friends over for dinner (yep…I cook) and wine…to hanging out at friend’s homes for the evening and meeting more new people, I’m loving this new active social life.  I’ve sort of lived as a hermit for way too long.  Surrounding myself with people who lift me up and make me laugh is very important to me.  And I’m loving filling up my calendar with more than just my mileage for that day.  And there are quite a few of you who I need to either have over or catch dinner with.  Hit me up…we need to make this happen.

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So, apologies to readers old and new…for the hiatus and filling this blog with simple race reports and ignoring the stuff that got me started on this blog in the first place.  It’s time to refocus and reestablish myself in the blogosphere.  I’m happy to have you with me for the journey.  Hang on tight.  Nothing is ever easy with me…so expect a bumpy, emotional, but encouraging, maybe even inspiring ride.

Love,
The Celiathlete

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Last Chance to Register for KDFMarathon/miniMarathon!!

There are only EIGHT (8) more days until the start gun goes off at the #KDFMarathon & miniMarathon!

This journey, for me, has been quite the ride this year!  For many reasons…

1. Being chosen as a #KDFMarathon Ambassador

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Honestly, this has been such a fun journey where I not only gained new friends, but a whole new family!  I can’t express enough what a difference being a part of this fantastic group of individuals has done for me.  When bad stuff happens, they got your back.  When you need help, they back you up.  When you can’t run, they walk with you.  When you are down, they text or message you with funny and uplifting words and images.  I didn’t know how important these people were going to be when this picture was taken, but, let me tell you this…my life is forever richer because of every single one of them!

2.  A Different Hip Injury on a Different Hip

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It was January 1st when it struck.  My “good” hip…the one without the labrum tear…started to act up.  To the point that I was limping.  Running was out of the question.  My doctor couldn’t see me before my trip to California to run the Disneyland Star Wars Rebel Challenge (10K & Half Marathon), so I hobbled through those races held together by KT Tape, ACE Bandages, and the knowledge that if I stopped running…I probably wouldn’t start again.  Soon after, I was able to see my doctor, where I was told I had a hip flexor strain, and sent to physical therapy.  It was a long road…but I was finally back to running (slowly and with a little pain)…until the pain became less…and the miles were able to increase.  So, my bad hip (the right one with the labrum tear) feels good…and my left hip (paralyzed hip flexor)…now is functioning and moving pain-free.  And I finally was able to start running at the #KDFMarathon training runs, and not just walking in the face-numbing cold.  I, did, however, make a point to show up to every single one of the training runs…even though I couldn’t run.

3. Seeing others do what they thought was impossible…

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I see it every day…via social media…friends, friends of friends, family…whoever it is and whatever journey or goal they have set…watching people I know (and sometimes don’t know) push through what they once thought was impossible has been an uplifting and motivating experience.  My friend, Natalie, is running her first marathon at KDF.  When she did her 20 mile run, her post made me smile…and reminds me that any goal can be achieved if you set your mind to it…and never give up.  Same goes for my fellow Ambassador, and friend, Melissa.  She’s been dealing with knee a knee injury since January as well…but she has shown up and done her damn best to get out there and at least get her miles in…even if she walked them all and froze her face off.  Natalie…if you’re reading this…enjoy your first marathon next weekend!  Melissa…you’re so ready and you are going to kill it out there!

Whatever your story…wherever you started…whatever your goal…chase it down.  It’s yours for the taking.

And with all of that mess out of the way, I am here to remind you that today, APRIL 20, 2017 is the LAST DAY to register for the #KDFMarathon & miniMarathon!  AND…in case you have been procrastinating or on the fence…I have one last DISCOUNT CODE that will save you $15 off your registration!  As a reminder, today is also the last day to make any changes to your current registration, be it moving up to the full or dropping to the half or transferring your bib.

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The discount code is: KDFSUNSHINE.  As always, please select me, Karen Brady, as your race ambassador.  This offer ends TONIGHT at MIDNIGHT!

For any of my friends who are doing this race, I am also working at the Race Expo on Thursday from 3-8 pm.  So come on down and see me!!

And for the rest of you…I hope to see you on race day…before, during, or after.  High fives and hugs all around!

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Comeback Kid…Again! Weeks #7 – #10

Wow, I’m behind on posts in the weeks leading up to the races I have coming up.  Trust me when I say…I’ve been busy!

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When I left you about a month ago…I was getting back to running, easing my mileage back up, adding in some speed work and hills, etc.  Right?  Right.  Not all at once, mind you.  That would be Looney Tunes.

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So…basically my easing back into things started with a race weekend.  As you know from the previous blog, I ran (not raced) the Rodes City Run 10K with my friend Matthew.  It was a good way to train, and I learned that small, climbing hills and even the 10K distance were a challenge for this now endurance-less distance runner.  My endurance was shot.  Gone.  Kaput.

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I knew this needed to change.  I just wasn’t sure exactly how to go about it, especially on my own. That being said…I made a promise to not give up and to keep on going!

The following weekend, after Rodes, I was up to 7 miles for my long run (my PT wanted me to increase my long run each week by 1 mile).  Not only was I the milk maid for the #KDFMarathon training run (this simply means I provide the bottles of TruMoo in coolers for those doing the training run.  As we know, chocolate milk has been proven to be one of the most amazing recovery drinks around due to the protein:carb ratio).  I’m lactose intolerant and don’t handle dairy well at all, so I can’t use this method…but a lot of these runners look forward to that little reward at the end.  The run, however, was starting at SWAGS South.  And this meant…we were running Iroquois.  I guess I was about to test this hip flexor out against the hills of Iroquois Park.  It was an all-female cast of characters for the KDF Race Ambassadors that day too!

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Talk about trial-by-fire.  My running partner, Matthew, joined me and while everyone else was going 10 that day…we were hitting up 7.  It was nice to have company, because…once again…I had to do my own thing.  I just hoped no one followed me as I did it, because that would really screw up the mileage.  There were 2 options that day for those doing the entire 10.  Run to the top of the park (recommended for the marathon runners) or run past that hill and go around the base to some other road.  I didn’t pay that close of attention because Matthew and I were doing neither.  We ended up running to the water stop at the base of the giant hill leading to the top of Iroquois.  We grabbed some water…and then continued on around the base, turning the opposite way of the half marathon runners and going more toward the amphitheater.  We didn’t quite make it there before needing to turn around, so we just sort of turned into a lot, found a path, and ended up way off where we needed to be to get back.  Garmins paused and we crossed through the grass to the main road and got back to the run.  The hills did slow me down, but it was probably the best way to get back to running on hills.  There is no getting around them in Iroquois.  I was tired as we finished up…but as I was the Milk Maid…I needed to wait around for the chocolate milk to be gone.

Which I ended up icing the last 5 bottles because it was after noon…and I had a 2:30 pm Louisville City FC match to get to.  First kick.  And it was a draw.  No purple smoke that day.  But we had gorgeous weather.  And I got a sunburn.  Life was good.  Well, maybe not the sunburn part…

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Well, that following weekend would be my first real test.  And here’s why.  I wasn’t allowed to jump from 7 miles up to 10 because…well…obviously injuries happen to me.  A lot.  And the whole point was to ease the mileage back up there.  The challenge, however, was that there was no training run on tap.  Why not?  Well…two reasons…


Run the Bluegrass Half Marathon in Lexington, Ky, and the Papa John’s 10 Miler in Louisville, Ky.  Most of my fellow local runners and ambassadors were taking part in either RTB (and my coach was providing the pacers), or doing the last leg of the Triple Crown of Running with the Papa John’s 10 Miler (aka: my favorite local race…and I couldn’t do it this year  BOO!).  My running partner, Matthew, was out of town on a family trip.  So…there was me, myself, and I.

And on a morning in the low 40s…it was not easy for me to haul my butt out of my nice warm bed, do all my physical therapy exercises and stretching and get myself out the door to run by myself for 8 miles.  I don’t mind running alone.  I don’t.  I do it all the time.  I just prefer to run with people.  It takes my mind off all the mental stuff.  And it’s that mental stuff that tends to mess with me.  So the sun was long up before I finished up the stretches and stuff and made myself get out on the road.

The first three miles were awful…and that was the flat part of the course I was running.  All that being said, I found my stride when the hills came into play.  And these are some pretty tough hills.  I wasn’t worried about speed or time…just the miles…but I felt so amazing for those last five miles.  And when all was said and done, I finished up in just over an hour.  And I felt good at the end.  I showered.  My roommate made an great recovery breakfast for me.  And the weekend was now officially on.

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Did I happen to mention that a few other things happened that weekend that sort of altered the way my weekends as of late were rolling?  As a side…I started prepping healthy and vegan meals for friends of mine.  I love doing this stuff.  The problem was, my little side business was growing faster than I could keep up with.  I was spending Friday night, Saturday afternoon and evening, and Sunday morning in my tiny little kitchen.  And there was more stress than letting the cooking relax me like it had been.  So, due to upcoming races and out-of-town trips, I cancelled service through May so that I could come up with a better way of doing this for people, that wouldn’t take up all of my spare time and still allow me the opportunity to help others.  I’m still working on that.  But for the first time in 2 months, I didn’t have to jump right into the kitchen to meal prep meals that I wasn’t going to even eat.  That was also part of the issue.  I was cooking for everyone else and letting my own food prep and nutrition slide.  That wasn’t the point of this.  So I needed to take a step back and figure it all out.  It’s a work in progress.

My roommate and I did FINALLY get patio furniture for the balcony.  She hung up some lights and now…I just want to have people over to kick back outside, eat some food, drink some wine, relax, and just talk.

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Doesn’t it look amazing?  I’m so happy with it.  Since putting it all up, we’ve been dining al fresco pretty much every night for dinner.  When it hasn’t been too chilly out.  And I think that only happened once.

Let me fan-girl rave here, as well, about something I found and wanted to share with all you ice cream lovers.

Nada Moo.

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That’s a coconut milk ice cream. It’s completely dairy free.  And it is made from real ingredients.  None of that low calorie, low nutrition, chemical-laden crap (Halo Top and Arctic Zero, I’m looking at you) that people actually buy.  If you’re worried about calories to that extent, maybe you just shouldn’t eat ice cream.  If you’ve found a happy, balanced lifestyle…a serving (1/2 cup) of Nada Moo will astound you.  It’s the creamiest, most amazing non-dairy ice cream I have ever had.  And I’ve pretty much had them all.  Locally, I’ve only been able to find a few of the flavors.  Vanilla…Ahhh is the only one I can find that I have yet to try.  Otherwise I have indulged in, and enjoyed, Gotta Do Chocolate, Lotta Mint Chip, Cookies and Crème, That Snickerdoodle Dough, and Mmm…Maple Pecan.  If you live in the Louisville area and spot any other flavor…please alert me!

Which now brings us to this past week.  I got up to meet at Senaca Park for the training run for the half marathon.  I was supposed to do 9.  The group for th half was doing 10.  I figured, if I felt good, and the hills didn’t kill me, I could do my first double-digit run since the Disneyland Light Side Half Marathon (which I did injured, as you recall).  The running gods were with me.  Matthew and I took on the hills of Cherokee Park and did, for me, the entire route as it was mapped out ahead of time for the training run.  And these runs have been going on since Rebel Challenge weekend when I was in California.  I walked around for most of these runs, showing up in the cold just to suffer longer than most as I was not allowed to run.  This run felt so good and gave me the mental boost I needed.  Double digits.  And now…taper.

It was an all-female cast of KDF Ambassador characters that morning too.  And I also ended up being overdressed, despite the 39° start.  When I finished about an hour and a half later…I was dying in the sunlight.  It heated up quickly.  I was wishing I had gone with shorts at that point.

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And this past month, I’ve gotten back into a training plan using my coach, incorporated strides after my easy paces, stuck to my assigned paces, and yes…have done 1 round of fartleks, and 2 rounds of 4x400s as far as my speed work goes.  So, yes…I am incorporating it.  Speed work and I are still…not friends.  In fact, I normally wake up those days not feeling well because it does just wind me up.  And I have yet to have speed work day go smoothly.  But, at least I’m out there getting it done, right?

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Oh…and with the free time I have at the moment…I also snuck in a bit more “ME TIME” by going to the movie theater to see Beauty & The Beast.  And it was a beautiful, amazing movie.  And I’m glad, after putting it on the back burner and never having a moment to just go see it…that I finally made time.

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Tapering because I have 2 weekends in a row of half marathons coming up.  I think I’m running 8 with the group this weekend.  And that’s it.  That’s what I’ve been up to.  Pretty boring, right?

Stay tuned…I’m sure there is more to come.  But I need to foam roll and get some sleep…because it’s another wake up at the ass crack of dawn morning with body pump and some cardio after.  But, hey, I’m getting stronger and faster and better…and that’s only for the better.

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Rodes City Run 10K – Louisville, KY (March 18, 2017)

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The KDF Ambassadors that found me – Chris, Melissa, Me, Leah!

Race: Rodes City Run 10K

Place: Louisville, Kentucky

Date: March 18, 2017

Time: 48:40

Welcome to the second (and, sadly, my last) race of the Louisville Triple Crown of Running.  The Rodes City Run 10K!  I had managed to get the okay from my physical therapist to boost myself up to 6 miles 2 weeks following the Anthem 4.7K (HAHA.  I’m still bitter).  So, the weekend in between I made sure to get in 5 easy miles at the Falls of the Ohio with the Norton Sports Health Training Group. All the high-fives I got from my friends and strangers that day pretty much made it one of my most epic runs ever.

I don’t think I stopped smiling.  And…as we all know from photos…I have a big smile!

So, with permission to tackle Rodes as long as I took it easy and didn’t “pull an Anthem” and run it really fast, I immediately contacted my training partner, Matthew, and talked him into joining me with the intention that he would help keep my pace in check.  He agreed, and we signed up (I got in before the discount deadline).  Locked in.  Ready to run.

My plan for this run was to keep it between an 8:20-8:40 pace.  Matthew figured we’d average more on the 8:40 scheme of things…and I was okay with that.  Keep in mind…it is very hard for me to participate in a race and NOT actually race it.  But…remember…the goal is thinking long-term and I have some stuff coming up in the future that I’d like to be in peak condition for.

We made plans to meet up at the McDonalds on W Broadway (where the #KDFMarathon Ambassadors were meeting for the group photo(s)).  And, just like that…Rodes was a go to RUN…NOT RACE.

So, on Friday, I ate an early dinner at work (the closest thing I had to pizza was my Mama Mia Quinoa) before heading over the river to do a couple of things…but first and foremost…I was picking up my race packet.  I was actually honored (and freaked out) to be the recipient of one of the seeded bibs in the top 200…which gives you the option of starting near the front of the race itself.  Like…elite-type-shit.  I was BIB 43.  Really, they do base this seeding off of not just race times, but also the times you have completed the Rodes City Run in the past.  I’ve done this race 3 times prior to this one, I believe.  So, don’t go thinking I’ve actually achieved some overnight elite status.  It’s a nice compliment and benefit that the race offers, and if I were in better shape and condition this year going into it, I might have even risked the closer-to-the-start-line start.

I did a little cooking that night before running through my PT exercises and stretches, foam rolling, and calling it a night.  I had to get up fairly early to fit in all the necessary PT stuff the day of the race (it honestly takes close to 2 hours sometimes, but it’s necessary to keep me out there and I try not to whine or complain about it…too much).  The weather was crazy that day.  It was really warm out when I went to do my dynamic warmup and stretches.  I had been expecting cooler temps and overdressed.  I was dying.  But I didn’t have much time to mess around with, so I just sweat it out and went inside to change into clothes for the race.  I opted for a short sleeve shirt with shorts instead of capris.  And since my running shorts are a bit unflattering at the moment…I tossed on one of my fun Sparkle Skirts as well.  Hey…since my KDF Race Ambassador shirt is part of the uniform right now, I work around that.  And it’s not my normal bright, vibrant colors.  Sparkle Skirts help with this.  HA!

I ate a light breakfast, grabbed a banana to eat 30 minutes before the race, packed up clothes to change into, and tossed on a pair of arm-warmers into Cathy’s race backpack…just in case.  It was so warm out when I was warming up, I figured I wouldn’t need them.  I threw on a hoodie and we headed down to the car.

SO glad that I opted for the hoodie.  My mild morning and turned a bit chilly and with the wind that kicked up…it was near the point of me being cold.  Already.  I even commented that I should go back up and put the capris back on, but there simply wasn’t enough time for that.  I was locked into the shorts.

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My Power Nap game is STRONG!

We made the ride over to Louisville and managed to easily get parked near The Brown Hotel.  Easy in and easy parking on a ramp.  We backed in to make our exit plan a bit easier to manage too.  But…we were about 20 minutes early and I wasn’t about to get out in the cold now and wait around.  So, I did what I love to do on race mornings…

I took a nap.

This is not an exaggeration or a joke.  I find these little power naps, pre-race, to be just what this body needs at times.  So, I had the time and took full advantage.  Until the 7:40 am meetup time was approaching and I knew I needed to eat my banana and get to the meeting spot.  As I had a big mug of tea before breakfast that morning, I made a quick (and unusual because…princess) stop at the port-o-potties just outside the parking garage before continuing on to the McDonald’s meeting spot.

Just as the sign was in view, I received a text from Leah, one of my fellow ambassadors.  She said she couldn’t find anyone else and I told her I was like…1 minute away.  I found her…then Matthew found me…and then Melissa (let’s face it…we all know Melissa now!) texted to say that she and Paul were parking and on the way and they’d walk as fast as they could.  This was probably the least-organized meet-up we’d had this entire time…and it shows by the smattering of photos of random KDF Marathon Ambassadors pre-race.  I managed to get into the grouping of Chris, Melissa, and Leah.  So…we have that.

Race start was inching closer and Matthew and I wanted to go find a spot to line up.  BTW…funniest bit of this entire thing was that Matthew registered late (it’s a tradition of sorts, I guess, HA!) and was issued a WALKER big.  So…he went to packet pickup and they sent him over to services to get it fixed and their “fix” was simply ripping the green sticker that said WALKER off of it.  I joked that with me having to dial it back and wearing a seeded bib…and him in a WALKER big…we’re a complete mess and will confuse the hell out of them.  Seriously…I this amused me WAY too much.  We maneuvered through the sea of people to a spot near the middle of the front of the middle-of-the-pack group (with a smattering of walkers).  No sooner had we done that…the whistle sounded (we barely heard it) and the wheelchair racers were off.  The caution tape was rolled up and the runners moved ahead.

And soon…we were joining them.

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Chris & Cathy with the sign!  This photo was in the Louisville Voice Tribune!

We started off at a really easy pace.  I pointed out Cathy ahead waiving the sign and gave a wave as we passed.  The photographers captured me pointing.  No joke.  And then we just sort of settled in.  I think at one point, Matthew asked, “Am I holding your pace back too much?”  And I replied with…”Let’s pick it up a little.”

This is how the rest of it played out…

Just as we’re starting through our first mile, Matthew (aka: Eagle Eyes), spotted our friend Michael, and gave a shout-out.  Michael pointed out that his wife, Laura, was just ahead in the pink and white and we should say HI.  So, we picked it up and scooted up there.  Laura was focused and we kept our greetings short before continuing on.  The pace felt good to me…and as we were moving through the pack of runners, Matthew said, “I think that’s Tammy’s ponytail.”  Sure enough…Tammy was just ahead…so we pushed up to say hey to her.  She pointed out that we were definitely above the pace I had said I told my physical therapist I would run Rodes in…

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The Chik-Fil-A cows got in on the sign action too!

…And she was right.  As we moved ahead we hit Mile 1 and the digital clock said 7:54 at the mile.  We decided to ease back.  We thought.  Well, I mean we did ease back in theory.  We slacked up a bit, but when people are running with you in a giant mass, you sort of just…go with the flow.  When talking became hard, Matthew would remind me that we needed to ease off the gas…and we did…until we didn’t any longer.  Mile 2 was even faster than Mile 1…averaging around a 7:49 pace.  I didn’t realize this at the time though.  Matthew and I were just focusing on the long road ahead of us at this point.  Four more to go…and thankfully most of this mile leading to 3…was a nice downhill.

I love downhill.  It is my favorite speed.  HA!  I felt like I had backed off again, and that was what I was supposed to be doing, so…that’s good, right?  I cruised down the hills and tried not to push myself too much on the inclines.  After all, I had just been cleared to start in on hills again.  So…there was that.  But, it’s like I said…it’s hard for me not to race when I’m in a race.  I go into these things with the mindset of having fun.  I don’t ever set time goals; nor do I look at my pace or my watch.

Usually.

But when we hit the marker for Mile 3, I glanced down and said, “Um…we just did a 7:28 mile.”

And so…we truly made an effort to back it down once more.  And by that I mean we slowed it down.  We had some nice climbs, which I said were downhill at one point and that had Matthew teasing me about my directional skills for the rest of that mile.  But, it did feel like a downhill to me.  We might have been going up, but my effort wasn’t.  I felt relaxed, and it felt EASY!

The remainder of the race we actually averaged a 7:52 for miles 4-6.  As we came back onto Broadway to run back to the finish line,   And it was just shortly after this turn, where I can see, all the way in the distance, the inflatable that arched over the finish line…that I hear from behind me…

“Well, you don’t look like you’re limping.”

Totally busted on my speedy 10K that was not supposed to be this speedy.  It was my physical therapist.  He came up beside me.  I introduced him to Matthew.  He asked me if the hip was feeling good.  I told him I had no problems.  He fist-bumped me…and ran on ahead.

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Matthew & I bringing it home at the finish line!

I just about died.  What is the likelihood of that happening…for real?  We hit Mile 6 and were in are less-than-quarter-mile finish.  So, we picked it up a little and crossed the finish line in under 50 minutes.  Slower than last year.  Slower than the year I had bronchitis.  But…I would like to think, if I hadn’t kept backing off the pace, I could have had a great run there.  Not a PR…it’s going to take a miracle to break that…but I’d like to better my Rodes time in the near future.

Overall…I felt good before the race…I felt fantastic during the race…and I felt amazing after the race.  There are so many times where I feel like I’ve lost speed or fitness…and then something like this happens, where I don’t come near a PR…but I feel good the entire time, and I feel like I could give more…but under orders to dial it back…and I just surprise myself and realize maybe I haven’t lost that much after all.

So…the official results of the Rodes City Run 10K are that I finished in 48:40.  Not even attempting to set a PR…so not even comparing.  Just loving how easy this speed felt for me and how I finished with fuel in the tank.  I’m getting it back  This race helped prove that.  I was 421/4246 finishers overall.  I was the 75/2391 for women finishers.  And I was 17/358 in my age division.  I’m really happy with this.  Even more so because I know what I am capable of and that I am actually capable of more.  I am so glad that I decided to run this race.  Even if my initial intention was to keep it between a 8:20-8:40 pace, and in the end…I averaged around a 7:50.  I know that part of what helped me out was having a friend running with me, to keep me focused on anything other than the race itself.  This race made me feel confident again.  It was just what I needed.

My friend and fellow ambassador, Amy, after the race. We were totally twinning!
Matthew and I after we finished Rodes City Run 10K

Maybe next year I can aim for a goal to beat my best Rodes City Run 10K time.  Or, if I’m feeling really good about things…try to set that new 10K PR.  But for now, I’ll relish the fact that I’m back…and I’m getting stronger.

Following the race, Cathy and I had every intention of getting coffee and eating protein bars for breakfast…but we detoured and hit up North End Cafe where I enjoyed coffee, a gluten-free pancake and a side of fruit.  Then…we got macarons from Annie May’s Sweet Cafe.

And life was good.

Just as it should be.

Like it never changed.

I’m still smiling.

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North End Cafe’s Gluten-Free Pancake, side of fruit, and coffee!  Perfect reward for a good race day!
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Sometimes…Moving Forward Means Looking Back

hamiltonOkay…you’ll have to forgive me.  I’m a bit of a Hamilfan (for those of you not “in the know”…that means I’m a fan of the musical Hamilton.  So…the start of this blog is going to be a bit of an homage to the musical.  If you know the music…you’ll get it.  If you don’t…keep reading and then go check it out.  It will change your life.

[ME]

You’re a runner.  Of course!  I’m a runner
God, I wish there was a race!
Then we could prove to everyone
That we’ve got a fast race pace…

[RUNNER]

Can I buy you a drink?

[ME]

That would be nice.

[RUNNER]

While we’re talking, let me offer you some free advice.
Train slow.

[ME]

What?

[RUNNER]

Run more.

[ME]

Ha.

[RUNNER]

Don’t let an injury set you back or make you sore.

[ME]

You can’t be serious.

[RUNNER]

Then let me reassert…

[ME]

Yes.

[RUNNER]

Always run hard and you’ll end up hurt.

*END SCENE*

~*~*~

Did I lose you?  I hope not, because what I am about to say is actually rather important.  I just sometimes have a hard time getting to the heart of the matter.

For the better part of the beginning of 2017, I was injured…again…

And…for once it had nothing to do with the amount or intensity of my runs.  Well…not exactly.  When I went home for Christmas, I continued with my training schedule…except the neighborhood where my parents live is hella hilly.  I mean, you literally can’t NOT run hills when you are there.  So, for pretty much the entire few days I was there, my runs were full of hills.  And my left hip flexor started to complain at me on the last morning I ran there.  I shrugged it of and boarded my plane back to the Louisville area.  I took my usual rest days, and went out for my morning runs, which during my warmups, I would note a slight twinging in my left leg, but nothing that was crippling.  My cadence and my pace seemed off for me though.  Some stretches and rolling and I was on the road to Columbus, Ohio for my New Years celebration at my friend, Jenn’s.

I know, I’ve pretty much gone over this before, but I am making a point…so, please…don’t tune out yet…

It was after a 14 mile run that I started to feel some pain in my left hip (the one opposite the one that suffered a labrum tear last year.  I hobbled through the rest of the day, took some Aleve with dinner that night, and felt a little better in the morning.  I managed to get through my 6 miles of speed work (I thought to do it at Jenn’s because her neighborhood is SO flat it is great for speed work), but didn’t quite hit the pace.  I missed it…just barely.  Upon returning home, I managed one more 6 mile run before it all went to hell.  My hip was not happy on that run and the following morning, a cross-training day, I found that I couldn’t even do my physical therapy exercises.  Sadly, my orthopedic doctor couldn’t see me before I jetted off to Disneyland for a 10K and half marathon race.  I survived those, although I still don’t know how I managed those times, but I think it was sheer stubbornness and the unwillingness to stop because I knew if I did, I’d never start running again.  That and my orthopedic doctor’s magic cocktail of 2 Tylenol & 2 Ibuprofen…3 times a day.  And KT Tape and ACE Bandages.

We all know what happened from there, but as the wait to see the orthopedic doctor took forever, and then the actual getting back to some semblance of running (first by not limping, then on the Alter-G, and then on roads…with very low mileage and with a super easy pace for me)…I decided I needed to go back and reflect on the one and only year where I wasn’t injured.  At all.

2013.

When I was training for my first full marathon.

I went back to my training journals.  This is why I keep a paper training log.  Because it gives me immediate access to the things I was doing that kept me uninjured and running strong, if nothing else.

I had become a member of a Distance Runner group, which, after the Boston Marathon bombings, branched off into a great group of runners who were seeking to qualify to Boston.  I hoped to do it sometime, so I joined.  These Boston Qualify Seeking Distance Runners, as I said, were fantastic people and runners, most of which I still speak to and am in touch with today.  But as we all geared up to train for our BQ attempts, it became a matter of how fast can you run your runs.  And while the pace of my weekday runs started to speed up, even on easy days, my long runs were much slower.  Like WAY slower.  I put a lot of quality speed into my speed work days (fartleks, tempo, intervals), posting pics of my Garmin with the best of them on the group.  But while they were all rocking out long runs at or near their race pace, I was running with a group that trained a little more deliberately.  I never really posted the Garmin shot on my long runs, and would often find myself wishing I could post training runs as fast as they were.  They were going to be so ready for Boston.  But, this was also my first marathon…so I didn’t expect the magic to happen that quickly.  I stuck to my plan, kept training with the more deliberate group, and got through June through October without hitches.  AND…get this…there were times I was doing a long run on Saturday and then another one on Sunday.  My legs never felt tired or like I was doing too much, because the paces I did these runs was so much slower than I would have run if I had been on my own.

Part of doing the back-to-back long runs was that I had signed up for the inaugural Dopey Challenge at Disney World…and I figured that was good practice.  Part of it was just loving to be able to run with people.  My friends were slaughtering their long runs…and I was just sort of cruising through them.  Weekend after weekend.

And I was never injured.

What has occurred to me as I reflected on my best year of running and racing was…

Most runners, including myself, train too hard, too often.

We all get wrapped up in those numbers, how they might look on social media, to our peers, to people who *gasp* run faster than us already.  No quality runner that I know judges their fellow runners by their training and race paces.  But, to runners, those numbers are our Bible.  And, we’re all guilty of the comparison game.  I know I am.  We love showing off our good runs, but what about the average…or not so good ones?  Why was I so frustrated and embarrassed with my slow runs on those long run days?

Little did I know, I was training smart and training properly.  Low-intensity training allows an athlete to gain fitness without overstressing the body.  Doing too much high-intensity training can cause your body to not be able to absorb all the stress being applied to it and turn it into fitness.  If you fatigue your body too much, too often, you run the risk of compromising your performance, your workouts, and possibly leading to injury.  The entire point of the long run is not to bust it out at race pace, but to get your endurance up, get you used to being on your feet for a long amount of time.

In fact, most of my long runs going into the Chicago Marathon were done at a slow pace.  There were a few weeks where certain miles were to be done at marathon pace…and I managed to rock those out.  And come the beginning of October…I lined up at the start line of the Chicago Marathon…ran strong…ran far…

…AND QUALIFIED FOR BOSTON.

My first marathon.  My first BQ.  And I did it because I didn’t race all of my runs.  Speed work and quality runs are important, yes…but make them something you do once a week…and run those other runs at a much more deliberate and easy pace.  You shouldn’t be embarrassed to train slow.  In fact, I do believe it was training like this that got me to that start line safely, uninjured, and feeling strong and prepared.

Yes, high-intensity training is very important to training as well, but a relatively little amount goes a long way.  Here is one case where more is definitely not better.  There is no need to unnecessarily tax your body when you should be taking it easy.  I know…it sounds counterintuitive, especially in running when the entire goal is to reach the finish line in the fastest time you can, but…honestly…proper training means getting through the slow, the fast, the easy and the hard.  But you have to hit on every spectrum to become a better, more efficient, and…uninjured runner.

I have been sidelined every year since 2013’s Chicago Marathon.  I also attempted to run way more marathons in a year than was good for my body…but that’s another story.  That being said, after this last round with my hip flexor in January…I’m making a more conscious effort to train smarter.  Some of it is fear.  Not fear that someone will judge my training pace as being too little.  But fear of ending up with a worse injury…something that isn’t as easy to work around or get through.

I was lucky.  This time around, my hip labrum wasn’t the issue, although I fretted for a month that it was.  You have to keep your body moving forward, but turn down that intensity.  Seriously, you’ll reap serious benefits and rewards simply by slowing down.

Trust me…I’m the poster child for this, apparently!

And those training paces that you used to brag about on Facebook, Instagram, Twitter, or other social media…forget about it.  Those numbers shouldn’t be bragging rights or your sense of worth in the running community.  The running community is awesome because it embraces everyone, all shapes, sizes and paces.  These times, distances, paces…these are your records of your progress.  You shouldn’t feel like you need to post only your best, fastest times for those who follow you on social media, or make excuses for runs that you deem as too slow.  Nope…these numbers are much more valuable and important than that.  It’s fine if you want to share your stats…I’m not condoning that.  Lord knows, I’ve done my share in the past.  But…do NOT base your self-worth as a runner on these numbers.  Don’t run hard every time you run.  Don’t try to overdo what you are capable of doing.  And NEVER PR a training run.  Save that for race day.  If you PR a training run, you’re not training right!

In the end…running to much, running too hard…is running your body into the ground.  And, I, for one, am tired of injury after injury.

So, to my speedy friends who I could keep up with or even outrun at times, my apologies…because I am stepping my long runs down this training season.  My long runs will be quality, long slow distances.  As they should be.  Some might have miles at race pace…but for the most part, I’m returning to how I trained for Chicago the first time around…as I gear up to run Chicago again this October.

This is NOT easy for me to do.  My legs know one speed…fast…especially when I’m on my own.  So, I do hope to find some people to hold me back and keep me accountable this summer as I work through my training and get to that start line, once again feeling confident and prepared.

Like I said…sometimes moving forward means looking back.

Maybe there really is magic in those easy, deliberate paced runs.

I ask you to consider this the next time you put that Garmin on and head out the door for an “easy” run.

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“Always enjoy yourself.  Don’t be upset if you don’t win, you’ve won by simply not giving up.” – Unknown

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Comeback Kid…Again! Week #5 & Week #6

Life has been crazy, crazy, crazy busy this past week, which is why this post is almost a week late.  Because most of the exciting stuff was covered in the previous blog, I will sum up this past week and what all went on in my transformation from injured runner to…the Comeback Kid…

On Monday, my physical therapy session was cancelled with Daniel.  Which kind of sucked as I had wanted to talk about the ankle pain I was having.  But he was running a fever, and I really am a huge germophobe.

So, he wasn’t coming in and I didn’t have to show up, since my therapist was out of the office. Instead, I went to work and sent him an e-mail regarding the situation.  He messaged me back on Wednesday and said that he would look at my ankle on Thursday when I came in for my physical therapy session.

That meant a lot of waiting…and a lot of NOT running.  Again.  Because…honestly…the last thing I wanted to do was aggravate something else and be sidelined more.  It seems like a never-ending battle.  Anyway…I’m not very good at being patient or waiting.

That being said, when I finally did go in on Thursday, the first thing he did was ask about my ankle and have me take off my shoe so he could look at it, manipulate it, and basically bang the crap out of it to see if it was anything to be concerned about.  When that meant I sat there going…no…nope…that doesn’t hurt…that’s weird…hahaha….nope…it’s fine…

Yeah…I think he was wondering if it was all in my head.  It’s not.  It wasn’t then, and it still isn’t now.  But, as he told me, it’s not a stress fracture, because I wouldn’t be able to walk…so it was just some natural aches that come with starting to run again after NOT running for so long.  He then had me warm up on a bike and do some dynamic lunges and moves before taking me outside into the cold air in my shorts and all and having me run around the building.

Why was I running around the building?  So he could watch my form and see if I was babying my hip by putting more pressure on the other leg (that is the sort of shit that brought me my first (and only) stress fracture in my leg…and the last thing I want is to end up in Bootsie again!)…but he said that my form looked great from every angle he viewed me from.  Only thing was my high cadence, but that’s normal for me.

So…he cleared me to do the Anthem 5K that Saturday (as I was up to 3.5 to 4 miles of running every other day), as long as the hip continued to feel good.  So, we made one more appointment for a week and a half out…and I was done.

I wrote up a blog on the Anthem “5K”…that you can read if you missed out on that exciting adventure.  The best part of that day was that I got to hang out with Melissa and Paul before the race…saw Tammy at the start of the race…and ran comfortably at a 7:29 average for the race.  Without pain.  At all.  And without feeling like I was pushing myself harder than I should.  Which says a lot about me maintaining my fitness level even without running in the equation. So YAY!  But, I wasn’t supposed to race that one.  I was supposed to run it…so…that wasn’t exactly fun to tell my PT over e-mail.  He helped a little by putting things into perspective…about thinking long term.  So…my mindset is starting to fall that way.  I have goals I want to achieve…and being Gimpy McGimpster is not part of those plans.

Ever meet someone by chance and wonder how it was that you’d never met before and why you haven’t been friends for life? That’s Melissa and me!

Into the next week I went.  The cold weather gave way to some mild mornings in the 50s.  They were rainy…and windy…but I was in my shorts and loving it.  I was doing short 4 mile outings and reminding myself to ease it back.  This worked better on the windier of mornings (like 40 mph gusts will mess with you regardless!)…hey…I’m a work in progress.  I’ll get the hang of it.  By the weekend, the bitter cold weather returned.  I was NOT happy.  It seems like we get gorgeous weather during the week…but on the weekends, it is determined to freeze us out.  I wasn’t running as far as…anyone at the training run.  I was doing 5 miles as a natural progression to the Rodes 10K this coming Saturday.  So…I was definitely the ambassador, and training run attendee doing their own thing.

My fellow, freezing #KDFMarathon Ambassadors: Melissa, Me, Dawn, and Jack

I’ve been doing a lot of cross-training on gym machines and at spin class.  I know…I need to swim more…but swimming is just not fun for me.  Or relaxing.  So…I am working on that.  But, despite the cold temps this week, I’ve gone out on a 5 mile run yesterday morning and felt good.  I dialed back the speed and focused a lot more on form.  My roommate pointed out that my feet were really pounding the pavement when I’m running these days.  Soft feet.  That’s what I’m working on now.  Another good reason to NOT wear headphones while running.  You can tune into your body and that is so important.  The run felt good and I finished it feeling tired (hey, I started at 3:30 am), but proud of myself.

Today was my final PT session with Daniel.  Yep…officially released!  OFF THE CHAIN!  I couldn’t be happier.  My session today started with a warm-up on the bike before he had me doing my lunge matrix and then running through all the dynamic warm-up stuff he’s assigned to me in the past.  And then….he had me doing these giant plyometric jumps before taking off at a run.  All that went well…so he had me fill out final paperwork and I was discharged with the understanding that should anything flare back up…I am to call and they’ll fit me in.

And that, my friends, is a good, happy thing!

So…this weekend I am treating the Rodes 10K as a training run…and NOT…I repeat NOT running it hard.  I have enlisted my running partner, Matthew, to help keep my pace back.  We’ll just have a nice 6 mile conversation.  The goal is to finish without any pain.  I am really looking forward to this.

Going forward, I get to add some speed and hill work back into my training each week, but nothing monumental.  Just some basic strides and a few small climbs.  So, that’s progress.  I also get to increase my long run by one mile each week leading into my races in April…so that’s also a good thing.  I’m feeling good.  I’m happy.  I’m making my (hopefully final) comeback!

And there it is, friends.  Stick with me.  I’m sure there is more to this adventure!

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Anthem 5K Fitness Classic – Louisville, KY (March 4, 2017)

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Me after finishing the Anthem 5K (*COUGH*) Fitness Classic – Louisville, Kentucky

Race: Anthem 5K Fitness Classic

Place: Louisville, Kentucky

Date: March 4, 2017

Time: 21:55*

Ugh!  Asterisk time.  I hate having to put that little thing near a time on a race…but it’s only fair because I can’t call this a PR.  Not even close to one.  Seems that the Anthem 5K was actually the Anthem 4.7K.

I. AM. NOT. JOKING.

Granted, I wasn’t on tap for a PR time…but I wasn’t pushing myself through this race either.  Still, I know a lot of people who were thrilled with their HUGE PR times, and I wonder if they just didn’t bother, or didn’t care, to check their watches.  I never even got to 3 miles…and others didn’t either.  Those who were, like me, cognizant of this fact, were rather angry, rather than celebrating PRs that were not PRs.  I mean, most (not all, I admit to that) runners do wear some sort of GPS watch and that, right there, is an instant snapshot of your race.  It might not be 100% accurate on the time…but the distance…that’s usually pretty spot on.  My Garmin never even beeped a third time before I crossed the finish line.  So, I wasn’t putting it out there that I had a HUGE PR (not that this would have been HUGE even if it was a PR pace)…but still…

OH…did I forget to mention that in all of this…I was told to run a race?

Yep.  This soon.  Already.  As in…yesterday.

Because my physical therapist thought that it would be a good mental boost for me.  I was really leery…because of every race that runs in Louisville…the Anthem 5K is my least favorite.  It’s crowded.  It’s hard to find parking.  And this year…the LMPD, apparently, used last year’s course map and cut 944 feet off the race course.  So, it wasn’t even a 5K.  And, I’m sorry, I paid almost $50 for registration for this race…I want to get my money’s worth.  This race should have been 3.1 miles.  NOT 2.93…NOT 3.2…but an accurate and exact 3.1.  And it wasn’t.

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Anyway…enough of my grousing.  Let’s move on, shall we?  Where was I?

Ah yes…I was racing.  Kinda.  The deal with my physical therapist was that I should and could do the Anthem 5K because, he felt, it could be the mental boost I needed because, let’s face it, I have played it overly cautious with my comebacks because…just as I start falling into a rhythm…something else on me breaks or falls apart or however you look at it.  It’s the proverbial shit hitting the fan at times, and I’m sort of done with that.  So…my PT felt that it would be good for me, as long as I didn’t all-out run it, to actually sign up and participate in my least favorite local race.

And that, my dear friends, is how I ended up with a race bib for the Anthem 5 (4.7)K Fitness Classic.

I registered for the race on Thursday afternoon, after I had seen Daniel that morning for my physical therapy session.  After he checked out my ankle (the opposite ankle was giving me some issues) he had me do a dynamic warmup and then took me outside to run so he could take a look at my form and make sure I wasn’t compensating.  He said everything looked great and that the only thing he noticed was my high cadence, which is normal for me.  And then he said…to give the 5K a go on Saturday.  So, I registered…coughing up $50 I didn’t really have to run a race I really didn’t like.  Easy come, easy go.

Friday, my bib number was listed on the site and after work (we were trying to make up time due to the Sting concert that happened Tuesday night and the big storms that went through the midwest delayed the return drive long enough that it would eat into personal time if I took a lunch).  SO…right after work, it was over the river to Slugger Field.  Packet pick-up was a breeze.  It was easy to remember my bib number…6061…and I was at the very end of the table due to my late registration.  But we were in and out of there in no time.  No problems.  No issues.  Back over the river…a quick stop at the grocery store for some supplies (I am batch cooking good, healthy, real food for people) and then…home.

Dinner…a gluten-free and vegan BBQ Ranch Pizza.

Night before a race = pizza.

Always.

Forever.

I keep trying to find something else that works, but pizza seems to be the key.  So much for my plan to cut back on pizza.

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I never really sat down that night.  I went from cooking up lentils and making sauce and baking potatoes to…my PT exercises and stretches.  AND…foam rolling for a brief moment.  I had every intention of going to bed early too.  That didn’t happen.  I had to have my foot taped (the right foot that had the whole plantar flare-up back in the early fall).  So, I got to bed just before 10:00 pm.

AND…I set my alarm for 3:30 am.  Why?  Because I needed to run through all my PT stuff prior to heading out for the race.  My roommate was getting up at 6:15, and these take me close to 2 hours if I do everything I am supposed to do.  So, I got up and bundled up, headed outside to do my dynamic warm-ups, my marches, my lunges, my steps, my lunge matrix, my hops and jumps…before heading inside for the resistance band stuff, the hip stretches and exercises, and even some work on the BOSU.  I finished up at 5:30 am.  I was tired.  I made tea.

I packed my breakfast to go.  I did that because I didn’t have a banana (I usually always eat a banana 30 minutes before a race) and with all my PT stuff, I never really had time to dart out to the grocery store and get one.  My local Kroger usually has bananas that aren’t ripe enough anyway.  So, I packed my Freedom Foods Rainbow Rocks cereal (think Fruity Pebbles made from real ingredients and not LOADED down with sugar) in a baggy, packed coffee cups for after the race, got protein bars ready for AFTER the race, and the roomie was up and eating some cereal soon after that.  We were out the door just slightly ahead of schedule.  It was freezing cold outside.  Thankfully, the windows hadn’t frosted over.  So, we made our trek over the river to downtown Louisville, where we ended up parking randomly in a street lot as the rest of the road was blocked off for the race.  Thankfully, there were a few spots left.  We paid the substantial $15 fee for the “convenience” to park there, then began walking down toward Market Street.  I had an Ambassador meet-up at 7:40 am at the Jimmy John’s.  Except…it was still REALLY early.  So…yeah…

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Melissa and me freezing before the Anthem 5K!

I was miserable and cold.  The sunrise was gorgeous.  But I was more focused on finding a spot where something (like a building) could act as a windbreak.  This race is ALWAYS cold.  I swear.As meet-up time came…I was still all by myself in front of the Jimmy John’s.  But not more than a moment later, I see my amazing friend (and fellow #KDFMarathon Ambassador), Melissa and her husband, Paul, coming our way.  They had already had a hell of a morning…had just picked up their race bibs…and Cathy was already pinning Melissa’s bib on her.  This has become a trend.  HA!  I actually had a gift for Melissa…which I handed over while she was being pinned.  Here’s the thing…Melissa and I are basically the Injury Crew (she’s been dealing with knee issues since The Light Side…and I’ve been dealing with the hip issue since…the beginning of the year).  Anyway…when I purchased mine, I knew, as a fellow injured runner, how sometimes you just need a little motivation.  She’s amazing…and she’s going to do amazing things.  We waited for a few minutes, but none of the other ambassadors showed up.  So…with needing to the start line and into the corrals (that no one really enforced)…we took the picture.  And for being as cold and miserable as we were, the picture was super cute!

And being super cute is what is important, friends!!

We trekked to the start line…and as I was standing in Corral B…I get spotted by my good friend, Tammy.  We sort of hung together while her boyfriend, Dean, moved up with all the fast elite types.  Because…he’s fast and elite.  Tammy knows what it’s like to have goods and bads and ups and downs, as she has been dealing with it for awhile.  It was so good to see her and run with her through the start gate.  I lost her after that.

So…one thing I dislike about Anthem is how crowded this race is.  Honestly, you never get out of the pack.  And I think that’s one reason that when I went out…I went out way faster than I intended to run.  The good thing was, the hip didn’t flare up on me or twinge or anything.  So…as I don’t check my watch for pace while running, I thought it felt comfortable and just went with it.  I maintained.  Honestly.  My splits are pretty much the same.  The first mile was amazing…it made me feel good, even if I was dodging a few people and maneuvering over some rather rough pavement at times.

Mile 2, however, was where the issues began.  Leading into it I was feeling good.  And, honestly, when I run, I get tunnel-vision.  I rarely notice anything around me.  Well, I’m just doing my thing and as we come around a corner, there is Mile 2.  Okay.  Wow.  I noted the time on the clock on the mile marker had just hit 14 minutes.  In order for that to happen, I would have had to blast off a 6-something minute mile and, honestly, this body is not up to that right now.  And as I ran beyond it, I noted that my Garmin hadn’t beeped at me yet either to indicate the 2nd mile.  So…I glanced at my watch.  The top.  For the mileage.  And I was only at 1.88 miles.  So, the marker had to be at least 0.15 miles off.  I had hoped that it was an oversite and it would correct itself as the race goes on.  Sometimes this happens.  BUT…not this time.  I rounded the corner and made the long slog down Main Street, taking it upon myself to glance at my watch after the 2 mile beep happened.  I still hoped for a course correction in miles,but as I kept going, and when I could finally see that Finish Line…I hadn’t even gotten my third beep to mark a third mile.  I hustled into the finish line…stopped my Garmin, and checked.

2.96 miles after crossing the finish line.  Not even 3 miles.  And there were a lot of angry people at that finish line.  Every fast, elite, and finisher who gave a damn was pretty much discontent and having a little bitch session.  I waited for Cathy, who was walking down to meet me and called her over to say, “The course was short!  It wasn’t even 3 miles.”  I double-checked with some runners who looked unhappy and they were, “It was WAY short and I’m pissed.”  My friend Amber and her husband felt the same way.

Seemed like everyone PR’d that day…because they PR’d on a short course.  I knew it before I crossed the finish line.  I think everyone else did too.

Was I on pace for a new PR?  Nope.  But…I might have beaten my 2013 time…which would have been cool.  But we’ll never know now.  The race people went back to measure the course and did find that they were 944 feet off.  They said that the Louisville Metro Police Department had barricades up in the wrong place as they used last year’s course map.  Regardless…this is a HUGE race here…it always kicks off the Triple Crown of Running.  You’d think they could get it right.

Like I said, when you pay as much money as this 5K race asks, you expect a little more in the end.  Needless to say, this might have been my last Anthem 5K.  Unless I get the Triple Crown bug again…but I’m happy just churning out the 10K and 10 miler, to be honest.

So…the official results of the Anthem 5K (4.7K) Fitness Classic are that I finished in 21:55.  No new PR…not even on pace to set one.  Even with the course mishap.  I was 515/5315 finishers overall.  I was the 91/3037 for women finishers.  And I was 19/412 in my age division.  I’m pretty proud, considering I’m still nursing an injury.

I will say this…I was able to run a pace that I haven’t seen since December, and have it feel comfortable.  This hip never once twinged at me while I was running.  I felt good and like I could hold that pace forever.  To me…I count all of that as a win.  PRs aren’t what I run for anymore.  I run because I can…because it makes me feel alive…because it makes me feel good.  Finishing this race was a mental boost that I needed.  Daniel was right.  So, in the end…I take with me the fact that I ran my heart out and I overcame another setback on my running journey.  And that means more to me than the length of a course or the time on the clock.

Me heading into the finish line of the Anthem 5K Fitness Classic - Louisville, Kentucky
Me heading into the finish line of the Anthem 5K Fitness Classic – Louisville, Kentucky

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Comeback Kid…Again! Week #4

It has been one month since I started seeing my physical therapist, Daniel, twice a week.  And…yes…there has been major progress since that initial meeting.

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I mean…I started off not being able to walk without a limp…run more than 1 step…and pretty much being unable to do a one-legged squat or pretty much anything involving any sort of stress on my left leg.  Gimpy yet again.

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But over the weeks, Daniel has entrusted me to more and more dynamic movements to get this hip flexor back into working order.  And…for the most part it has been paying off.  For one thing, I can jump and hop without anything more than a twinge…and even then, that’s a rare thing.

I have been churning it out on the Alter-G treadmill.  The first time he had me on there, he had me at 80% of my body weight.  When I went back to see him on Tuesday morning this past week, he put me back on the Alter-G for another 25 minute session.  He said to start at 90% of my body weight and if that feels okay…boost it to 95% of my body weight.  I started off slow, getting my stride, focusing on form…and after the first 15 minutes, I took it from 90% up to 95% as he said.  The pain didn’t climb…it only twinged a few times at me.  And I was bored at the slower pace, so I boosted that…so that could have had something to do with it.

Sorry…treadmills bore me!  Even really cool anti-gravity treadmills.  So, I tend to go faster just to get it done.

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After I polished off that run, Daniel said that he felt comfortable giving me the go-ahead to run outside.  OUTSIDE!!!  OUT-FREAKIN-SIDE!

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The angels sang and the birds chirped and life was good.  I was pretty excited.  Daniel cleared me to run OUTSIDE every-other-day for no more than 3 miles.  Thursday would be my first attempt.  The thing was…after my run on Tuesday, I was pretty sore on Wednesday.  I wasn’t exactly sure if I could get the run done on Thursday.  I also started to feel crappy.  Thank you seasonal allergies…in February.  We had a stretch of weather in the 70s and all the trees started to bud…pollen…pollen everywhere.  UGH.  I was miserable.  So, I got some Benadryl…and curled up in my bed at 8 pm…not looking forward to Thursday morning at all.

But when it came around, I actually only hurt a little bit.  Nothing big.  And I was able to get through all my dynamic warmups without a problem.  So…I went for it.  I did my 25-ish minutes of running…stopping when I got to 3 miles.  It wasn’t pretty and it wasn’t fast.  There was a lot of me thinking about my stride.  I could tell I wanted to baby the left hip and would do an occasional limp-run.  And at the end of the run, while I felt good, my right ankle was a little sore, which did mean I was compensating.  That was frustrating.  But…the run went…better than I expected!

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I rested the rest of the day and prepared to see my PT on Friday morning.  The first thing he did was ask how I was.  I told him I was sore and what I gathered from my run.  He had me walk the length of the room and said that my limp was gone when I walked…which is BIG!!  I’ve been limping around since January 1st.  WOOHOO!  So, he had me run through some of my lunges and stair work.  And then he hand me on the BOSU for some dynamic stuff.  And I got a light massage on the hip flexor to see if that helped any with the soreness.  And it did.  I went into the weekend feeling better.

And then the weather changed again.  From 70s down to the 30s.  No joke.  I was freezing at the Norton Sports Health Training Program run.  Most people were running 7 or 14 miles.  I was doing 3.  Thankfully, I wasn’t the only one in shorts.  In fact, my fellow ambassador, Reggie, won for the most under-dressed that day.  Poor guy!!  Special shout-out to my warm friend, Jack, who helped keep me warm as my body pretty much locked up and didn’t want to move during the warm-ups.  I was TOTALLY okay with that!  I HATE being cold.  HATE.  The cold does bad things to my body.

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So, after the really weird warm-up session, I shed my long pants to reveal my compression shorts (the ones I bought at Disneyland) and went out with the group, managing 1.5 miles one way (with hills, which I was supposed to be avoiding, but I swear, we ran downtown last time we started at the U of L Row House.  UGH.  So, while everyone else went on…I had to turn around.  Which sucked…but I was definitely following instructions.  The last mile was pretty much straight into the howling wind the entire time.  When I hit 3 miles, I was right where I started. and I got into the car to warm-up.

And once again, my right ankle was being cranky with me.  And it stayed that way the rest of the weekend.   I vowed that I was NOT going to run again until I saw Daniel…which should have been today, but my appointment was canceled as he was running a fever and staying home.  I see him Thursday morning and will discuss it with him then.

My allergies are clearing up, finally…so that’s good.  And I’m feeling better.  But…mentally this continues to be a tough pill to swallow.  I still have a few meltdowns throughout the week…even when I do get to run.

I start to fret over all the small things, every pain, every twinge…and I focus on what COULD happen.  So…to help me stay focused, I made a purchase over at Momentum Jewelry…this wrap:

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EVERYTHING you want is on the other side of fear.

THAT…pretty much sums up what I need to focus on these days.  It’s like my physical therapist said…there is this area where I won’t be doing enough for my recovery…and then there is doing too much…and there is all this middle-ground.  And I’m right on this line…and I just need to push a little more.  And that’s what we’re doing.

Eventually.

Once I get this stride, limp-run, Bambi-leg thing fixed.

And that’s is my first month working toward a comeback.  MAJOR progress…I’ll take it!