Recovering…like a boss!

If there is one thing I might have taken for granted or just not done properly in the past…it’s taken recovery time.  No runner likes time off.  I have yet to meet one who actually does proper recovery after hard efforts or distance races.

Guess what?

I actually did this time.

Some of it might have been forced.  After all…thanks to the petri dish of germs that is Disney (especially on Marathon Weekend), I came down with the Disney Flu.  Yay.  And no, this doesn’t come with fun Mickey Ears and character experiences.  It comes with a big dose of Theraflu and sleep.

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I mean…it has been non-stop since I returned from the freezer that was Orlando over Marathon weekend.  Coughing.  The coughing is the killer.  I am finally able to breathe again.  Thank you for calming down sinuses.  Remember…a co-worker gave me a sinus-only cold before I even left for Dopey.  Run all the races.  Go to all the parks.  Is it any wonder I ended up like this?

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Has my recovery been a bit forced?  Perhaps.  But here’s the thing…

I set a goal this year.  A goal of having an injury-free 2018.  So when my running coach tells me to rest…dammit…I’m resting.  When my mileage is lower than I like it to be…well…so be it.  Trust the process, right?  I have a few other big goals I’m hoping to reach in the next year or two…so I have to learn to believe in myself…and the method that will help me get there more efficiently than…past attempts.

I admit to, in the past, rushing back into activities.  I bounce back quickly.  I do.  But I also break down too.  We all do.  We just don’t always like to admit to it.

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Here’s the thing…we might feel good…but we put our bodies through a lot and push it to the limit, not just in races…but in training too.  Maybe moreso in training…and we’re LESS likely to take recovery/rest days during training.  I don’t care what distance you raced…if you raced…RECOVER!!  Like…actually recover!!  Would I have taken time off if I hadn’t caught the Disney Crud?  Yep.  I actually would have.  Like I said, I have big goals this year and to achieve them, I need to respect my body and learn a little patience.

I mean…granted, I hurt for about 3 days following the Dopey Challenge…but I also pushed through most of the 48.6 (and more) miles that I covered over the course of the weekend.  And that’s just running.  I still had parks to visit in between.  Because, as much as I’d love to lay low…I pay for those Disney tickets and they aren’t cheap.  By God, I was going to get my money’s worth.  Park hopping…princess hunting…fast passing rides…all of it.  I was doing it.  And…I did it.  All.

But it doesn’t have to be The Dopey Challenge to make taking down time a priority.  Any race…any distance…anywhere where you push yourself more or further…do yourself a favor.  Take some time off.  Depending on the race distance…it could be a week…it could be two…it could be more.  Don’t think you HAVE to get to the gym the day after a half marathon or hop on a spin bike or even go for a “recovery run.”  Let’s face it…whether you back of the speed or not…a 6 mile run is generally a 6 mile run…”recovery” or not.  I listened to a podcast recently from a running coach who said that there was absolutely no such thing as a recovery run.  You’re still putting in an effort and working the same muscles that your regular runs do.  And most people don’t actually run these that much slower.  Your entire body needs to heal up to get stronger…don’t rush the process.  You might feel good immediately after the event…but you’ve still put that body through a lot.  You might feel good a week after…and you still might need more down time, depending on the distance that you ran.

Remember…there is no such thing as over-training…just under recovery.

RECOVERY…is super important.  I have been fortunate enough that my recovery time has fallen when it’s gotten stupid cold outside, with the addition of some ice and snow on the ground.  Bonus.  I’m always cold…so I hate running in the cold.  And I especially hate winter weather running.

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In addition, let me be the first to remind you that you should NEVER stop eating properly or regularly despite recovery time.  Your body needs all those nutrition benefits, especially as you recover from a hard effort.  With the Disney Flu…I have still maintained my regular food times.  I mean, I do live on a schedule.  What I have done is simply change what I have been eating.  Mostly because I can’t taste flavors right now…and just eating food for texture isn’t working for me.  So, soup and chili have been my go-tos.  But I am making sure I am hitting all my nutrition needs every day.  And yes…I’m eating well and I’m definitely eating enough calories each day.  Eat well, eat enough, eat healthy.  So many people focus on weight and get really crazy with their nutrition.  When you’re training, you need to eat.  And you need to eat well.  When you’re recovering…you also need to eat…and yes…you need to eat well.  Now is not the time to cut down on your nutrition.  I promise…you aren’t going to get fat.

As I stated, for the past two weeks…all I’ve really wanted it soup.  That being said…I love that soup has so many different varieties out there because it keeps it interesting.  I’ve been serving mine up with different gluten-free crackers.  And sometimes I add avocado or something to bulk it up.  I mean…who doesn’t love tomato soup with a grilled (vegan) cheese sandwich?  I know my body needs certain things to stay in good shape even when I’m not working out as much.  NEVER skimp on nutrition when you are training or recovering.

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So…I’m on the mend.  I took time off from work to sleep and recovery both before I left for Disney (initial sinus bleh) and then basically all the rest of the week after I got back from Disney.  Sleep and rest and proper nutrition have definitely helped me bounce back from not just the races…but the sickness too.  My muscles don’t ache anymore (also…thank you Roll Recovery!) because I’ve let them heal and get stronger.  I’ve been using my new Roll Recovery R8 and R3…as well as my foam roller.  And stretching.  Never underestimate the power of stretching.  I even went to 2 of my spin classes this past week.  I took it easy.  I didn’t push as hard as I normally would.  And I still felt like it kicked my ass.  I’m not mad.  I’m taking my time.

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That being said…if you thought I was a germophobe before…you should see me now…

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Remember, friends…living your best life is all about balance.  Find time to rest…recovery…find balance…eat well…play…laugh…and yes…return to that activity you love…once your body is stronger from the respect and rest you allowed it.

I took 2 weeks off…and I still feel I fatigue easily.  I’m easing back into with with longer walks and short run segments.  And I still feel like I’m a badass.  I’m a very smart…totally recovered…less injury-prone badass!!

YAY!

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Be Good To You

justfoodI’m not the average girl from your video
And I ain’t built like a supermodel
But I learned to love myself unconditionally
Because I am a queen

~India.Arie

It’s been a hard journey for me the past couple of years, but I think I’m finally headed in the right direction.  But before I go any further, I want to give a HUGE shout-out to my amazing friend, Kari…who watched a few of my stories on Instagram back in the summer and sent me directly to a few podcasts and links…and that has been helped me out immensely…especially during this time of year.

Through Kari, I discovered Rebecca Scritchfield, RDN, a registered dietitian nutritionist, well-being coach, and a certified health and fitness specialist.  And from Scritchfield…I have discovered the practice of Body Kindness.

Over the summer and through the fall, I have done my best to put the practices of spiraling up and self-compassion to work.  And I’ve made leaps and bounds in this regard.  I’m proud of myself.  After two years of consistent injuries that, basically, kept me from really being active, I put on a good 15 to 20 pounds.  And those pounds weren’t from eating a poor diet…not at all.  My food choices go up on Instagram on a daily basis and I keep nothing from it.  But the lack of exercise brought about a good amount of stress…which brought about bouts of binge eating/stress eating.  Every.  Day.  To the point that certain foods in the apartment had to be hidden in my roommate’s room just to ensure that I wouldn’t devour them one morning when I was the only one awake and stressing out over something that I really coudn’t fix at that moment or at all.  I felt uncomfortable in my skin, and while I was still at what would be considered a healthy weight for my size…I was SO mad at myself for letting myself get like this.  I was angry every time I would get on the scale and see the number.  I was so certain that, when I was cleared to run, the weight would slow me down.

Over those months, I did get back to running…and the weight stayed on.  No big deal.  I’m not someone who runs to burn calories.  I’ve never been someone who tries to compensate food intake for exercise and burning off calories.  I don’t do calculations in my head or add on miles or hit the gym a little harder.  That’s not me.  That’s never been me.  So, in that respect, I already was grasping the overarching concept of Body Kindness.

But what really makes it challenging for someone like me…is seeing perfectly healthy people who are in the same boat as me…jump into a program like Weight Watchers to drop weight by a certain date.  Hell, I was told to look into Weight Watchers…and I’m at a healthy weight…just not a happy weight (to me).  And at the same time, I had a friend who went to the extreme side of the spectrum and wasn’t eating and was over-exercising and was down to just skin and bones…and it was scary.  And it was perspective.  And thankfully, she is getting help and will hopefully get stronger physically and mentally through her recovery program.  But it was a lot of stress and anguish because…I love my friends deeply and when they go through shit…I go through shit with them.  And I was thankful that I had been introduced to this concept of Body Kindness and Intuitive Eating…because that could have spiraled out of control quickly.  And that’s not to say that the stress and those triggers didn’t get to me…but the way I dealt with it changed.

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Enter…the holidays.

I work in an office packed with women.  And the holidays are made for feasting and treats and parties and drinks and…the inevitable conversations happen at the water cooler…

“I ate one of those donuts today…I am so bad.”

“I’m being SO bad!” *said while balancing a plate with a cinnamon roll on it*

*At holiday pitch-in* “I had lost weight, but I’ve been so bad today and I know I put it all back on!”

“Look at all this bad food.  Brownies, cookies, cakes…”

“Well, this has fruit in it, so that’s good, right?”

“All that food in there…I really need to go back to dieting tomorrow.”

“I feel so guilty…I had dessert after eating my holiday meal.”

I wish I could say I was joking.  But, sadly, I’m not.  With the advent of the holidays comes the inevitable around the New Year…the resolutions.

But it’s not just the, “I’m going to eat better and workout more,” mentality anymore.  Nope.  Now we have detoxes and juice cleanses and diet pills and fasting and keto and paleo and Whole 30…or meals that are just snacks and not providing you with the nutrition your body really needs to function.  But let’s face it…diets don’t work.  They don’t.  If they did…there wouldn’t be multi-million dollar corporations built up around them.  I mean, think about it…the reason they exist is because people have to keep going back to them.  Mind…blown!

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Diets and “quick fixes” are everywhere.  But are they really that “good” for you?  Diets, cleanses, detoxes…what they advocate is a huge calorie deficit.  Most people don’t even hit the “standard” (and still low, especially if you’re active) 1200 a day.  If you’re active…you HAVE to eat more.  And I’ve had it out with people before regarding calories in vs. calories out…and I was told that I wasn’t losing weight because I was eating more than 1200 calories a day.  Yeah…I also ran 10 miles and need to put nutrition back into my body!  But the way it was done made it seem like I was in the wrong because I refused to be super restrictive.  When I am training for an endurance race, I make sure my body is fed properly after any hard effort.  It’s how it recovers faster and gets stronger.  Diets, detoxes, and juice cleanses…yeah…you lose weight.  You lose water weight.  You lose fat.  But you also start losing muscle mass.  And I’m a runner.  I don’t want to lose muscle.  Muscle is what helps this body move faster, get stronger, and hopefully…not get injured as often.  No matter what the person who created this meal plan and ran this group said to me…I wasn’t going to waiver on the type of nutrition that I needed to do the activities that I am doing.  BUT…she did this in a public forum and made me feel like a failure or that I was doing everything wrong.

I’ve witnessed first hand the effects of starving the body of nutrition and recovery…watching someone I really care for waste away from over exercising and under fueling.  If she did eat, she’d figure up how many hot yoga classes she’d need to do or how many extra miles she would need to run simply to negate the meager amount of food she did give her body.  Not fueling enough does horrible things to your body.  Especially when you’re active.  But even those of us who aren’t runners or cyclists or gym rats…your body needs fuel regardless and when you’re operating on an empty tank…it turns to other means to get the energy it means to function.  Fat…and then muscle.  And, guess what…the heart is a muscle and eventually, that’s going to stop working properly too.

I am the first to admit that I do get triggered by certain aspects of the diet culture.  Even today, as I’m comfortably settling into the idea of Body Kindness.  I literally want to throw things when someone makes a reference to their paleo/keto dessert.  Or the person who went vegan to lose weight and was disappointed when they didn’t.  Or the diet pills someone is taking because it helps make them less hungry during the day.  Or those “progress” pics that people put up that pretty much shame everyone who has put on even a pound because we’re not standing there in a sports bra with a smaller tummy or abs of steel.  Or when people eat a handful of almonds and call it lunch.  Or when someone says that they need to go to the gym because of what they ate the day before.  The words “juice cleanse,” “cleanse,” “detox,” and “diet”…they all set off alarm bells in my head.  Because, this “healthy” person is doing all this on Instagram…shouldn’t I too.  And maybe if I did…I could be that skinny and strong and…whatever.

But…I’m not that person.  And it took me the better part of the year to get to this point.  And to say that none of this triggers me at any point would be a lie.  I’m a perfectionist in my own right, and not feeling perfectly healthy or perfectly athletic has been challenging.  But…here’s my takeaway…

Four years ago…and 20 pounds lighter, I ran a race on Thanksgiving that I run every year.  I was at the peak of my running and the fittest I had ever felt.  And I ran 5 miles in 36:52.  I never cracked it since 2013…sometimes that race having me around 38 minutes.  This year…with 2 years of hip injuries and 15-20 pounds more on me…I ran comfortably for the entire race, never feeling like I was pushing myself to go faster and I finished…in 36:36.  I wasn’t dieting or fighting the scale.  I was giving myself permission to eat better, more, and what my body needed as I was also in the midst of a marathon build-up too.  So…lighter doesn’t necessarily mean faster.  And faster doesn’t necessarily come because you follow a strict diet.  Hard work is what gets you there.

And trust me…there is nothing easy about learning to love yourself the way you are.  And there is nothing wrong with wanting to improve yourself.  But, just for a moment, take a breath and forget about your clothing size and that number on a scale.  Forget about seeing yourself fitting in with the social norm.  That’s the great thing about being a human being.  We’re all different.  Perfectly imperfect.  And we don’t have to miss out on experiences and treats and foods because we’re told by society what is “good” and what is “bad.”

This journey hasn’t been easy and, yes…I still struggle.  Even today I struggle, especially with the “perfect squares” of those “perfect people” in social media.  I struggle when I hear someone say they are being bad when they are just taking part in a holiday part or pitch-in.  I hate hearing people tell me how much cardio they’re going to have to do the following day because they enjoyed a bit of dessert after their holiday meal.  Guess what…it’s okay to indulge…in life, in food, in activities.  It’s not okay to paralyze yourself and to stop living a full and happy life because of what the scale might tell you in the morning.  Your self worth is not built upon what you are eating and how much of it you are consuming.

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And I promise…it’s impossible to gain 3 pounds in one day…and it’s water weight…and it too shall pass.

So…how about this holiday season we share a bit of kindness with others, but also take a moment to spare some of that kindness for ourselves.  Don’t stress the small things.  Don’t miss out on something due to social stigmas and labels.  Enjoy every moment and every bite and every bit of movement you manage that day, that week, that month.

Magic happens when we are not just compassionate, but also self-compassionate.  So take a deep breath, and enjoy the foods and activities and moments that come with the season.  It will lower your stress…it will brighten your mood…and in the end…you’ll feel better.

Here’s what I have gained since turning my back on the diet culture…late night sushi runs with friends…wine tastings with friends…dinner parties with friends…game nights, brunches, dinners, new ethnic food outings, movie nights, fun runs, vacation planning with friends, so many more invites…so much more quality time with people…bonding…laughing…joy.  My life gained so much joy and shed so much unhappiness and stress and feeling self-conscious and unworthy.  What I was gaining was way more important than what I had been trying to lose.

I really started living and being and enjoying the little things as well as the big things.  There are always bumps and setbacks.  I’m not 100% yet.  But I’m clearing a path and have gained so much mental health in the process that it’s really become physical heath as well.  I’m not saying I don’t stress and cry and feel upset and out of control and lost…I do.  But I have outlets and I have people who carry me through it and lift me up and don’t make me feel like I’m failing at everything.  I’m a beautiful work in progress.

And that’s truly what makes the journey epic in the end.

Be happy.  Life life.  Do epic shit.  Be full.  And be well.

thereitis

CTRL + ALT + DEL: Start Fresh

UGH!  I have started three blogs in the past couple of weeks, which I have since gone and deleted because they were no longer relevant.  MEH!!  Kinda sucks when you put some hard work into starting something and just don’t have the time or energy to get back to it.

Welcome to my life as of late…

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I’m trying desperately to reach a bigger audience both here on my blog and on my most frequented form of social media…Instagram.  Really, I am an athlete that deals, daily, with Celiac Disease…and I’m working really hard on branching out on the blog…maybe in podcast form…and on Instagram to cover some of the trials and tribulations of this.

But I need more help.  So, if you could help me out a little…directing people to my blog and my Instagram (and if you aren’t following me…please…give me a little click and follow along)…I will love you forever!

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Okay…so let’s do some quick catching up, shall we?  What in the world have I been up to since…October 20th, when I blogged about setting and reaching goals?  Well…a LOT!

First of all, the great apartment repaint, reorganize, and redecorate has commenced.  The two bathrooms, the kitchen, and HALF of the living room are DONE!  As far as painting goes.  The decorating is taking a bit more time, because I’m totally OCD and need to measure everything I hang up to make sure it’s centered and perfect on the wall.  But…progress!

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I am not a fan of painting.  It is tedious and tiring work…but I love the way the apartment is starting to look.  After eight years of living there, the apartment definitely needed a touch-up.  And being able to finally redo some of the wall hangings has been a nice change too.

For the 4th (I think this was the 4th year) year in a row,  my roommate (Cathy), her sister (Amanda) and I went to the Jack-O-Lantern Spectacular at Iroquois Park in Louisville, KY!  We always make a night of out this, starting with dinner (we got sushi – mine was vegan), a hot beverage (usually apple cider or tea) from Highland Coffee, and then, Mr. G’s Kettle Corn while we stand in line to walk the half mile path and gaze in awe at all the amazing pumpkins. Seriously…this was AMAZING.  It always is, but the theme this year was A to Z and they did a fantastic job with all the pumpkins.

On October 26, I went to the University of Louisville Comstock Hall and got to listen to the iconic Kathrine Switzer speak.  She was so empowering and totally made me want to do ALL THE THINGS.  I was just so wrapped up in her talk about her life and how she got into running and how the Boston Marathon incident came around and WHY this was so life changing.  I was hoping there would be a photo-op afterwards, and there was.  I had brought my Disney Wine & Dine bib, Bib #261, which I received in 2014, just after I met her at the NYC Marathon Expo the year I ran it.  I told her the story and she was just so freakin excited.  She even got a picture of the two of us with our 261 bibs on her iPhone.

She signed my bib “Karen – You are awesome and fearless.”  I thought I was lucky to have met in her NYC 3 years ago…but I just got to meet her again…AND had a fun story to tell her.  She might be my new running BFF.  If nothing else, she is someone who has always and will always inspire me.  After going to her talk, I just wanted to make SO many changes in my life…seek out things that really make me happy…

HENCE…wanting to do more with my blog and social media.  So…again…if you could give a like and follow here and on Instagram…and tell your friends…let’s do this thing.

Dreams need to come true!

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And I’ve been dreaming about this for a long time.  And so often stuff just gets crazy and things I enjoy…like blogging, writing, cooking, eating, running, etc…sort of get pushed to the background.  NOT THIS TIME!

In addition to this…I’ve been enjoying watching Louisville City FC climb the ladder to reach the Eastern Conference Finals for the THIRD TIME in as many seasons as they have been around.  YAY!

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Granted…last week I was pretty much frozen and the boys didn’t score until after Half Time.  I had been hoping to keep warm by constantly jumping out of my seat.  That being said…this is always as far as we get in the finals.  And I want us to go on to the championship…and WIN IT!  And the weather this Saturday looks to be warmer and much more enjoyable than LAST Saturday.  I even stayed up late to drink hot tea to thaw out afterwards it was that cold.  But the win was worth it.

Here’s to another one…if the soccer gods shine upon us!

Halloween came and went…in the blink of an eye.  I wasn’t scheduled to do a run on Tuesday, but I was heading to the gym for some strength training.  I dressed as Wonder Woman.  I think it inspired me to lift heavier and more.  But, damn…look at my arms these days!

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So, yeah…training is still happening.  I’ve cut back on cardio by a lot when it comes to time at the gym, usually hopping on a machine for 10 minutes to warm up and 10 minutes to cool down…and then I do one day of arms/abs and one day of legs/core.  My running has been progressing.  My hips hardly twinge at me unless the weather is cold or I sit too long.  So, the strength training is paying off (not just in giving me amazing muscles to flex).  I am currently using a run/walk method and hope to get back to a solid run in the very near future, but this is working and, honestly, hasn’t really slowed me down all that much with the short walk breaks in between efforts.  So…YAY!  And, thankfully, I have found one friend who is willing to train with me this way and doesn’t complain or mind.  WINNING!  Long runs are much more enjoyable with someone.  And someone who doesn’t mind the starts and stops in my current training method is even better.  There aren’t a lot of people who are willing to train that way or want to train that way.  So, I count myself lucky.

I have a few recipes that I will add to the blog this week…if not tonight/today.  I’ve been having a great time experimenting in my kitchen with all the winter squash and seasonal foods that are showing up in grocery stores.  I buy that stuff up like it’s going out of season.  And it’s not.  The season is just starting!  Grocery shopping is always an adventure when I decide to get all chefy and creative in the kitchen.

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That’s pretty much it for right now though.  Trying to really do better for myself and I am really trying to make some waves in the Celiac and running communities. So…watch this space.  Get others to watch this space.  And I post DAILY on Instagram, so, for one last plug…make sure you follow me over there.

Follow along with my progress…because there will be as many ups as downs, I’m sure.  But if there is one thing I have learned from all of this over the past couple of years…is that I am stronger than my situation.  And I learn and grow from every obstacle.  Grow with me!

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