To Run or Not to Run

Well, that is the question, isn't it?

Last week was a great week of running.  I ran for 52 miles total and during/after each run I felt strong and confident.  I was hitting the right paces on the faster runs and the easy runs felt east.  My long run on Sunday was a little under pace but I finished the 16 miles feeling like I had really accomplished something.

This week, however, hasn't been as great.  Tuesday, I went out to do some interval work at marathon pace and noticed that my left shin was hurting.  The pain was causing me to limp slightly so I made the decision to skip the run, thinking that maybe I'd try again the next day.  When I got up Wednesday the sharp pain was no longer there but it was feeling a bit tender so I went ahead with the planned rest day.  I ended up doing quite a bit of walking so I didn't feel too bad about skipping the speedwork for the week.

Thursday I did a 7 miler that was OK.  It wasn't a great run but it also wasn't a bad run.  My shin was feeling OK during and after the run; however, when I went down to the gym in the afternoon if started to hurt sharply again.  Uh oh!

So, what do I do?  I decided to get a good night's sleep and see how I felt in the morning.

Today, Friday, I planned to run to work.  Saturday is to be a rest day.  Sunday I have signed up for a 10K in order to judge my current fitness and see if a sub-4 marathon is in sight.  On the one hand, Sunday's race is important from a mental aspect.  It'll be a tremendous boost to run a great time for the 10K and know that my speed is there for the sub-4 attempt in a few months.  However, this isn't a goal race so I am a little nervous about taking another day off during the training cycle.

I woke up convinced I was going to run.  By the time I made it downstairs, I had decided not to run.  I think I'm being smart about a small injury so that it doesn't turn in to a larger injury but that doesn't keep the doubts at bay - What am I doing?  Who do I think I am attempting to run sub-4?  I'm not a fast runner!  Why is a sub-4 time so important?  I'm just not made for running fast.  I should just run Charleston for fun - slow and fun.  I can't do this so why try?

It is hard no to lose sight of the big picture (I was running strong going in to this marathon training cycle, I've been running strong up until now.  One bad week, a few missed runs - not that big a deal) when the immediate view feels so all encompassing (oh my god, I'm injured, when will I ever be able to run again.  Probably never.  Why is this happening to me?).  However, one missed run, one very mild case of shin splints isn't going to make or break me as a runner so I might as well enjoy the extra rest and start focusing on Sunday's PR attempt at the 10K.

Confidence and strength, not fear, that's the lesson I want to learn during this training cycle.

Recovery Plan

My plan for the rest of July is to fully recover from the Skyline Challenge 50K and be ready to jump back in to running in August. It’s not that I’ll be doing zero running for the next two weeks but rather that I plan on taking it slow and easy and not pushing myself to get out on the bike paths.

Recovery is going well so far. I hadn’t run a step since Saturday’s race because my legs were still feeling sore. However, this morning I wok up an hour before my alarm, wide awake which is usually a sign that the first hurdle toward recovery has been reached.

I decided to go out for a run/walk just to see how my legs would respond. My legs are still feeling pretty dead and I ended up walking quite a bit but it was definitely a mental boost to get back out there.

I’ve been giving a lot of thought toward doing more ultra races but I haven’t really decided on what’s next for me. I’ve been doing some reading on ultras and training for these types of races and I came across this video, Grandmothers of Endurance.

Not only are these women awesome, but they are a huge inspiration to me. I want to be them when I grow up. I have every intention of the being that gray-haired, little old lady at races. Being a lifelong runner is my ultimate goal!

Daily Dozen
2 miles in 28 minutes, early morning

Welcome Back

It is good to be back.

I know I shouldn’t rush recovery after a marathon but that doesn’t mean I can’t be excited about getting back out on my bike paths and streets.

This morning I headed out for a short 2-miler and I felt good and smooth.

I’ve really missed getting out in the morning, before even having a chance to think about work and cleaning the house and running errands and folding clothes, getting out before the sun comes up and just simply running. I love how I feel after a long, hard run, knowing that I have my whole day ahead of me and I’ve managed to accomplish so much.

I can honestly say that I’m excited to get back in to the groove of a fifty mile week.

As I set out this morning, running with a slight skip in my step, as they say, because of Sunday’s marathon PR, the future seemed limitless. Maybe I can one day break four hours, heck, maybe I’ll even qualify for Boston one day. I should shoot for that this fall, or tomorrow…

I got tired about mile 1 and even though I pushed just a bit further down the bike path before I turned around, I knew that this was a gentle reminder to be happy with my accomplishment now and to not be so quick to jump to the next impossible dream.

I made it through my 2 miles this morning and as I walked back to the house I felt very content and happy, which is such a relief from the anxiety and nerves of the past three weeks.

Daily Dozen:
2.3 miles run @ morning
Strength training @ lunch hour

Recovery

Let’s talk recovery.

I haven’t felt as beat up by this marathon as I have in the past. My legs are sore and the rest of me is just simply exhausted but I don’t think I did any damage or caused on injury. I feel steady on my feet (for the most part, there have been a few steps that have felt a little wobbly) and going up stairs isn’t too terrible. Now, going downstairs is still painful but I manage.

The only thing that has me worried is some swelling in one of my toes. After marathons, my toes usually feel a little beat up and I will have a small (not painful) blister or two on the tips of a toe(s). For nine out of ten toes, this marathon was no different – a little pain Sunday and Monday but today they’re fine. One toe, the second toe on my left foot is swollen and very tender to the touch all around the toe, not just under the nail bed. I’m not sure what is going on with it – it is much better today than yesterday but it is still painful. I’ll have to keep an eye on that one.

I’m attributing this better than experienced recovery to two things: one, the higher mileage and two, the course itself.

I went in to this round of marathon training running 50 mile weeks and progressed up to 55-60 mile weeks by the time I peaked for Nashville in early April. Even though I didn’t hit the 50+ miles as consistently as I would have liked, I noticed an increase in the strength of my running. Mid-week runs over 10 miles didn’t require a day off the next day and weekend long runs did seem to take as much out of me as they have in the past. This higher mileage, Just Run, experience succeeded in this aspect.

The other reason I am doing so well with my recovery on this go-round is because the course was 95% gravel and dirt. The same exact course on roads would have taken a larger toll on my legs, for sure. I’m sold! I love running on Rail Trails!

Fingers crossed for the continuation of a good recovery period and yay! for more sleep the past few days.

Daily Dozen:
Absolutely Nothing

Pride versus Frustration

Alternately, I feel both pride and frustration.

I decided to skip my run this morning despite having woken up early, gotten dressed, packed my backpack, eaten breakfast and been ready to walk out the door. Yesterday the outside part of my left foot started to ache – I think it is a sore tendon or something along those lines – and it didn’t feel right when I was getting ready. I did a quick jog around the living room and I could have made it in to work, I know I could have made it, but I decided the right thing to do was skipped today’s run.

Immediately after making the decision, the right decision, I felt good. I knew it was the right call. My ultimate goal is to be a runner for life and in order to earn that title I need to actually be able to run. In the grand scheme of things, the 7-9 miles I would have run this morning don’t even make a dent.

My foot is feel better as the day goes on – still a bit tender but I should be fine by Sunday (the next scheduled run day). It was the right call to make and I take it as one sign I’m becoming a better runner. I know enough to know I can’t run through pain. Just run, even when that means skipping a run, just run.

Still, I know I could have finished the run.

Daily Dozen:
Rest Day

Break from Running

I took a break from running last weekend and it felt good. No, I’m not “not running.” After running for 7 days straight (it was my longest “streak” of running ever, though it can hardly be called that in comparison to these streaks), I felt good and I probably would have kept it up for another day or two but then life happened.

We went camping in Shenandoah National Park for the weekend (more on that later – once I’ve downloaded the pictures off my camera) and instead of running, I did a good bit of hiking and spent even more time sitting around a campfire, relaxing and eating. At first, I was a little concerned about the lack of running I would be doing over the weekend. Running had been going so well and I felt so strong that I didn’t want to break whatever magic I had working for me. I even made sure to pack running clothes and trail shoes, thinking maybe I could sneak off in the morning.

However, I realized that this attitude, worrying about running and a schedule and numbers and streaks, it wasn’t in line with my new attitude toward running. “Just Run” is about setting aside the anxieties that come with the complications of running certain workouts on certain days hitting certain paces without regard for mind and body. It really as simple as it sounds – just run – and can even mean not running, I realized. I shouldn’t stress about getting a run in while we were camping. We were hiking up mountains during the day. That’s what the weekend was about, not running.

After coming home Saturday evening, Sunday morning I work up in my own bed and of course my first thought upon waking was “up and at ‘em, time to run” but then I stopped myself. I slept in that day, allowed my body to recover from the hiking, and we ended up taking a long bike ride to Alexandria for lunch (over 20 miles, round trip).

Monday morning, I woke up refreshed and eager to run and I have felt that way on my runs since Monday.

It’s OK that I didn’t run and it is probably exactly what my body needed, a mini-vacation from running on my mini-vacation. Just what the doctor ordered!

Daily Dozen:
3.58 miles @ recovery pace, early morning
Core workout @ lunch break (planned)

Tennis Ball Miracle

I continue to recover from the marathon. All of the soreness and muscle pain has been gone for a week now but I am still having some stiffness and pain in my hip/butt/lower back (left side). I have self-diagnosed myself with piriformis syndrome, basically I pulled a muscle in my butt and that has aggravated my lower back and hip. This makes it occassionally painful during walking and running when my left leg makes the swing from front to back and also certain twisting/bending positions will tweak the area.

Rest is the only true cure. The muscle just needs the opportunity heal itself. However, I have been doing deep-tissue massage (read: sitting on a tennis ball) and it has allowed me to walk without pain for the past several hours. Ta-da!

I've also tried to stretch thoroughly with special attention on the area and I think that is helping as well.

My goal and hope is to be back to running by Monday.

In the mean time, I've been enjoying the hours and hours of sleep I've been getting in each night. I've been sleeping consistently over 8 hours, sometimes even over 9 hours, since the marathon. It's been wonderful! Sleep is the secret weapon toward recovery.

I don't understand how other runners can jump right in to their running schedule after a marathon. I cherish this downtime. It feels good. It makes me crave running. Also, I know my body needs the break!

And so, until Monday I raise my glass and salute my lazy side (and the stray tennis ball I found in the back of the hall closet - you're a miracle worker).

Recovery

Recovery from last Sunday’s marathon is going very well. Monday and Tuesday were the worst days in terms of stiffness and pain. My quads were sore but my hamstrings felt tender and my calves were very tight. By Wednesday, my hamstrings were feeling much better. When I woke up Thursday, the soreness was greatly reduced and my calves felt much looser. Today, Friday, five days after running 26.2 miles my legs are pain free, I’m feeling good and I can finally walk down stairs.

Thursday was my first day back in the gym. I decided to concentrate on core exercises since I stopped all strength training during the final month of marathon training. It felt good to get the muscles moving and to work specific core muscles. I went back to the gym again today but focused on stretching. It felt good to just sit in some of the positions and breathe deep.

I’m having some pain in my left piriformis muscle (read: a pain in the butt) so I’m a little hesitant to get back to running. I’ll be at the beach on Saturday morning and I’m hoping I’ll feel up for a short 2 or 3 mile run in the sand. Perhaps the softer surface will be exactly what my legs need.

Today’s Daily Dozen:
45 minutes of stretching w/ an easy warm-up and cool down

Recovery Complete

Early on Saturday morning I set out for the final run of my rebuilding phase, recovering from a (assumed) stress fracture in my right foot. It was a perfect winter morning: the air was crisp but pleasant, the sky a bright cloudless blue, and the sun was shining down. It felt great to end my recovery on such a beautiful morning.

The workout was 30 minutes running followed by 1 minute walking repeated twice and as I began the run I told myself to just take it easy and enjoy the run. I had successfully rebuilt my running after not running a step for two months and I wanted to savor run. However, the idea to “just take it easy” was not to be and I ended up pushing the pace during the run. It was beautiful day and I was excited to end it well. I felt good and I wanted to end it on a run I could be proud of.

I am thankful to be back to running and grateful that my body is healthy again. I was in such a good mood as I ran along the bike trails, waving and saying “Good Morning” to all the runners and walkers I passed. I wanted to stop each one of them and shout, “I’m back…I’m back!” I was tempted to skip and jump up and down and laugh with joy. But I didn’t do any of those things. However, all those people I passed may have been wondering what that short little runner who passed by them was smirking about and I’m sure everyone could see the twinkle in my eye.

I polished off the 5-week long rebuilding phase with a 6.13 mile run in a time of 1:02. As my Garmin beeped off the final seconds, my legs felt tired but strong. They felt like runner’s legs once again.

This morning, Monday morning, I begin the next phase of building up to a marathon with my goal being the Vermont City Marathon in Burlington, VT at the end of May. I’ll be following Hal Higdon’s Novice 1 training program, which is the program I used, quite successfully, for my first marathon nearly two years ago. However, I’ll have to wait to actually start running because the very first day of the training program…is a cross-training day. Tomorrow, tomorrow!

Today’s Daily Dozen:
2.3 mile walk w/ inclines (treadmill), stopped every ten minutes for a set of 15 push-ups
Core workout on stability ball @ lunch hour

Yoga

It's no secret - I'm not a fan of rest days and Friday is my "complete" rest day. However, I despise the feeling of guilt I get for being a slug the entire day. I understand that my body needs a break but I don't believe that has been total inactivity.

With that in mind, I had the idea to designate Fridays as Yoga days. There are two specific benefits to doing a Yoga DVD before work on Friday. First, I am able to quell that (irrational, I know!) sense of guilt, as previously suggested Additionally, yoga is all about stretching the muscles, which is something I don't always do as well as I should after a run, workout or activity.

I decided on a new Yoga DVD - Crunch, Joy of Yoga - and I wasn't very satisfied with it. The instruction wasn't as clear and I was usually in a position that I couldn't see the TV so I was constantly breaking the poses to look up/over/around. However, I do like two of their other Yoga workouts - Fat Burning Yoga and Candlelight Yoga.

Regardless, the stretching and focus on breathing was a very satisfying way to still get active while still being mindfull of rest and recovery. The lunges, especiallly, feel good after days of hill intervals on the treadmill and strength training.

I can't say I'll ever be a yoga-devotee but once a week it'll be good to focus on something other than mileage, calories burned and/or counting reps and sets.

Rest - the Necessary Evil

I despise rest days! That's all I can think as I sit here, with my achy body and lack of energy. I don't feel like this on the days I get in a workout in the morning. I just feel blah! I know, I know. A rest day is supposed to be a good thing but that doesn't mean it feels good to me. I sit here and I ache and I imagine my muscles deteriorating, slowing melting away.

Rationally, I know this isn't happening and I've read plenty of articles about the microscoptic muscle tears that need to be rested in order to rebuild stronger than before, but that doesn't mean my imagination doesn't run wild when I'm not physically running wild.

Recovery days are meant to rejuvinating. This is the time when my body takes a need break to allow me to continue pushing it for another level but then, how come I feel like such a sloth? I slept in this morning, I ate a healthy breakfast chock full of protein, I'm drinking water, I'm grazing to maintain a steady stream of healthy nutrition - how come I feel like crap?

Is it psychosomatic? All I can think about is the walk I am going to take over my lunch break and how much better I'll feel afterwards. Is this what muscles feel like while they're healing and repairing? Saturday morning runs, lately early morning gym workouts, are often the best run/workout of the week.

I prefer to think of it as withdraw. Running, exercise, activity, my body in motion is a drug and I always want more, more, more. This one day a week I force myself to "Just Say No" to that high and my body reacts and craves it.

With this injury I haven't felt right for a while and maybe this explains why. I'm suffering from a sort of withdraw from running habit, I've found different activities that promise the same results but they've just been disappointing and I still crave running. Even when I am running, once a week I go through a self-imposed ban. Maybe that's actually what keeps me coming back for me. Maybe that's why I wake up early on Saturday to get my fix when the rest of the people my age are sleeping off their Friday night. Maybe that's why I all I think about is that first run post-injury.

But for now and once a week, I'll heed the advice of the experts and cut myself off -- rest is good, repeat, rest is good...and Saturday morning is even better.