Interval Training

I would like credit for today's workout.  I thought that getting up at 4am deserved enough applause, but our interval training today proved that it is going to kick our ass (and leg muscles).

Just before we ran our 10k, we met with one of the Wellness Coaches at work who runs 4 marathons a year. 4 people. That means she is literally training all year round, so she knows her stuff.  She gave us a 10 week training plan that included different base runs, long runs, and interval training each week to build up to the goal of a half marathon and marathon. Great!

So, after I injured myself at the 10k by getting horrible shin splints the week of the race, getting a GIANT knot in my calf (not enough potassium?) and then tearing the muscle from my shin, I conferred with Jamie again to make sure that I was not a repeat offender.

I asked her to give me a 30 minute workout that I/we can achieve on a lunch break, since Thursdays have been our interval training. Today was the first day to try it out.  I really feel like it was a very effective workout, however I don't think I was prepared for how difficult it would be! 30 minutes didn't seem like a long time, until we tried to do it without stopping. Needless to say, we didn't do quite that... but probably did the whole 30 minutes in 35. PS, it was 108 today, so it was extra tough.


Here's our 30 minute interval workout:

• 5 minute warmup - steady run
• 5 minute sprint intervals - 30 second sprint / 30 second jog recovery (5 times)
• 5 minutes of drills - lateral runs, running backwards, curb, jumping jacks
• 5 minute sprint intervals - 45 second sprint / 15 second recovery (jog or walk) (5 times)
• 3 minutes of drills
• 4 minute cool down - walk
• 5 minutes of stretching

I feel great though, and my calves are doing well. They were a little tight in the inner part of the calf, so I went ahead and ordered one of these today off Amazon:

I figure this is probably going to be one of the best investments I can get between now and the race. :)

Learning to love my thighs.

I think being female means I am genetically predisposed to hate my things.  I don't think I have ever met a woman who said her thighs were the favorite part of her body, or ever said "I love my thighs!" When we hit puberty, our body prepares us to become a woman by giving us large hips (and coincidentally thighs) so we are ready for child-bearing.  As a person who has never once wanted to bear anything, I found my hips/thighs presumptuous and immediately detested them. 

My family laughs because when I was high school, I got tired of fighting my hips and the size of my ass, and decided if it was big enough, I might as well hang things on them and shake it. So I started bellydancing.  I soon grew to appreciate my rear end and realized it was just apart of who I am, and gave me character.  My family is about as white as you can get, but the Duval girls sure have booty. Not sure where it came from, but my entire family (regardless of shape and size) has it. At least I'm not alone!

But my thighs... I never, ever wore shorts until a few years ago. I didn't like how I felt in them, or how I looked in them, for that matter. I was self conscious when I sat down in them.  Then I moved to Arizona, and quickly realized that pants in the summertime were just not going to fly here.  While running and hiking, the difference between pants and shorts can literally be the difference in life and death, depending on the extremity of the heat, so I just needed to get over it.  So I gave in... bought shorts to not only hike in, but run in.

And then, this happened:

Photo courtesy of AZ Central

http://www.azcentral.com/news/20120521phoenix-weather-cool-down

The first time I wear little bitty shorts to run in, a reporter snags our picture, and BAM! Front page of AZ Central for the entire day.... are you freaking kidding me??? So funny.  And typical. 

But I realized something... I am 28 years old. It is what it is! If someone is out there judging what my thighs look like when I am running in 109 degrees, that is their problem and I feel bad for them.  I am out there doing something for myself and taking my health and athleticism into my own hands.  

When I moved to Arizona, I knew I was going to learn a lot about myself.  At the time, I didn't realize that self acceptance and overcoming body image issues was one of them, but I stand corrected. :)

 

I'm baaaaack....

First run in 2.5 months, and lucky us, it was the hottest day of the year so far.  We sure know how to do it the hard way! :)

It was 109 when we were out there, and you could definitely feel it. But... we did it! It was a pretty hard 1.43mi, but I expected it to be after being sedentary for so long.  16 minutes.. not horrifying, but not great either. And we walked part of it. 

Not going to get frustrated, the next run will be easier and it will continue to get easier from there. I am just super happy to be back on my feet again! Our new running schedule:

• Monday afternoon, Tempe Town Lake, 4pm (ish)
• Wednesday morning, before work. 4:30am....
• Thursday at lunch - sprints / interval training
• Every other weekend, early morning run (longer run)

Anyone else trying to get into shape in the summer? I am realizing it is a whole other realm of "mind over matter" training in the heat. Ordinarily the summer heat gets to me and sucks every ounce of motivation out of me.  If I am going to keep on track for the half marathon, then I can't let that happen.

So. Train smart.  Been looking up a lot of research on training in the heat.  Here were some of them:
• Respect your limits. Heat and humidity increase the physical challenge of running, and health problems can occur when you push beyond what your body can handle. Do not aim for a personal best on a warm, sticky day, particularly if you are not used to such conditions. • Acclimate. It takes 10 days to two weeks for the body to acclimate to keeping cool at higher temperatures. Give your body time to adjust. [I keep having to remind myself this!!]
• Know the signs of heat problems. If you feel faint, dizzy, disoriented, or your skin is clammy and abnormally hot or cold, slow down or stop running. If symptoms continue, sit or lie down in the shade and seek medical help.
• Drink enough. Drink throughout the day, so that your urine remains plentiful and pale yellow. Even mild dehydration (scant, dark-yellow urine) will make you feel sluggish and tire early during exercise, and can increase the risk of heat-related problems during exercise. In the heat, sports drinks are even better than water because the sugar and salt they contain form an “active pump” that transports fluid to cells more quickly than water alone. Before workouts lasting longer than one hour in the heat, drink 16 ounces of fluid several hours in advance, another 16 ounces in the hour before, and more just before the start if your urine isn’t pale.
• Don’t drink too much. Overhydrating before and during exercise can cause a dangerous condition known as hyponatremia (water intoxication). This drop in the body’s sodium levels can cause nausea, fatigue, vomiting, weakness, and in the most severe cases, seizures, coma, and death. To avoid hyponatremia, do not overdrink, include pretzels or a salted bagel in your pre-run meal, and use a sports drink that contains sodium. During exercise, drink no more than a cup of fluid every 15 to 20 minutes.
• Protect yourself from the sun. Wear a cap or visor to shield your head, face, and eyes from the sun’s burning rays, and wear sunglasses to protect your eyes. Use sunscreen on exposed skin, even on overcast days.
• Check your meds. Do not consume products like cold medicines, ephedrine, pseudoephedrine, or anti-diarrhea medicines with dehydrating agents in them. They may increase your risk for heat illness. Caffeine products are only OK in doses you are used to taking on training day. Do not start taking a caffeine product on race day.
• Wear synthetic fabrics. Unlike cotton, synthetics wick moisture from your skin so cooling evaporation can occur. Synthetics also decrease chafing and don’t cling and cause a chill. Look for loose-fitting garments with mesh inserts under the arms, on the sides of the torso, down the arms, and on the outer thighs. Acrylic socks keep feet dry and cool.

Courtesy of http://fitnessbootcampsarizona.com/tips-for-running-in-the-heat/06/

The juice fast and raw cleanse

 

Last week I did a three day juice fast, followed by 3 days of a raw food cleanse.  I'm not quite sure what made me think of this cleanse, but I was starting to feel really crappy and wanted an instant change.  I was going on two months with hardly any exercise, after my leg injury and my surgery; I had a pain in the left side of my stomach that happened immediately after my surgery, but never seemed to work itself out.  And I had recently been on a ton of pain killers between anesthesia, post-op, and my car accident.  The bloating had finally gone away, but I was still feeling pretty crummy about myself, which wasn't doing any wonders for my motivation or self-esteem.  So, after lots of online research, I decided to do a juice fast and finish up the week with a raw food cleanse.

 Since I don't own a juicer, I decided to purchase my juice.  This turned out to be a little expensive, but I was determined to do this correct, and knew I couldn't trust anything store bought (even Naked juice contains "juice" as some of their ingredients, rather than strictly fruits and vegetables).  Shout-out here to 24 Carrots in Chandler, their juices are fresh, organic, and amazing! www.24carrotsjuice.com

The first day was tough. A strict juice cleanse also means that no coffee, alcohol, or caffeine is allowed.  I'm an admitted coffee addict so this portion made me the most nervous, including the fear of the ever elusive "Caffeine Withdrawl Headache."  Lucky me, Monday afternoon was the only day I had a headache.  Yay! This was also the toughest day as I hadn't slept much the night before, so I was dragging, depleted, and a little weak. I ended up going to bed early that night. Day 2 was easier, and day 3 was almost easy. I wasn't even hungry until dinner! I realized then how some people could do a week, or even a month, but I was super excited to bring real food back into my diet.  Note: Only one of my 9 juices were all fruit. Each day I had a 100% veggie juice and the rest were veggie/fruit combinations. When I got hungry, more water with lemon, and occasionally decaf herbal tea. 

Day 4: Raw food! I continued to have a juice breakfast, but this time I moved up to a smoothie that included raw almond butter. 100% raw for the next 3 days.  Oh sweet heaven, I never missed chewing so much! The best part is, I found some really awesome recipes that I will either continue to eat raw, or modify to become a cooked meal.  

By Saturday, I had lost 5lbs. Hooray! And I felt it.  I found I was actually great without coffee - I had a ton of energy and was feeling amazing.  Suddenly I was feeling motivated to get my exercise started again.  

Saturday night we celebrated by going out to True Food for local, organic cuisine. Delish.

The only adverse side effect I had the entire week was on Saturday morning. I woke up and initially thought I just stood up too fast, but then realized I was just feeling very light-headed and dizzy.  That feeling went on for about 4 hours, but decreased after I had my morning smoothie. I think my body was just ready for real food.

Sunday we went to a BBQ, and I half of my lunch today was cooked (rest was raw). I DEFINITELY feel a difference in my body between Friday and today. And my morning's coffee? I didn't even want it. Huh. Who would have thought that would happen?

So, my game plan:

Breakfast: Continue the smoothie/juice route.  Coffee later should I really need/want it. I will miss eggs for breakfast, but have decided to integrate hard boiled eggs as a snack or occasionally in my lunch.

Lunch: Raw lunch. Mostly salad based. Heavy lunches are hard to work after anyway, and I end up feeling fatigued and need caffeine in the afternoon.

Dinner: Fresh, vegetarian/pescetarian meal.

Side note: Got the go ahead from my doctor that I was ready to run again! Buying new running shoes this week and then it's back to business!

Time off.

13 days after our 10k, I finally was feeling rested and able to run again.  After numerous massages, an acupuncture appointment, lots of ice and hot epson salt baths, my calf was feeling awesome and ready to go.  I was nervous though, afraid that we would get out there on our lunch break and I would either fall or hurt myself, but still I decided the only way to find out was to get out there and try.

The run felt amazing. 1.6miles in the neighborhoods surrounding the office. The knot in my calf was a little tight, but it felt amazing to be back out there. I felt like myself again!  A little pain, but nothing a little ice couldn't handle.  Except, 3 hours later, my entire leg was throbbing.

Got home to soak in the tub, followed by ice, heat, ice.  Left for dinner and by the time we got home, I was in so much pain. My entire lower leg was throbbing and I was frustrated and miserable.  I had a massage appointment scheduled for today, so I asked him to look at my calf while I was there. He commented that my knot was incredibly better, but the muscle next to my calf seemed to be separated from the shin bone.  A bad case of shin splints? He showed me that he could wiggle the muscle on my left leg, but not my right. To top it off, there's bruising (small ones) on my calf as well.

So, I'm giving in. I'll elliptical bound for the next couple of months.  I'll slowly add in light hikes and biking until my muscle is back where it is supposed to be. I'm also going to get over to Roadrunner sports and have them help me pick out shoes.  My shoes have been a problem for the beginning, and I'm certain based on how my left shoe feels, that it is the main culprit for this injury as well. I also think I'm going to get some compression socks to try out: http://www.runnersworld.com/article/0,7120,s6-240-320--13591-0,00.html

I'm incredibly disappointed and beyond frustrated, but have decided that this is a wake up call that I need to listen to. I am going to miss the camaraderie of running the most.

Time to heal!

Frustration.

Up until now, I've only posted positive a happy thoughts during this training process. Things I've learned and overcome, accomplishments I've made.  But I am realizing that if I am truly going to document this process, I also need to publish the negative and my frustrations.

Today I am feeling very frustrated.  I know that this is part of the learning process and one of the main reasons you actually train before a race. If I decided to run a half marathon tomorrow without training I would expect to have a very difficult time, injure myself, and be in pain.  I guess I didn't expect to feel so much of that during the training process itself.  I keep thinking that "it has to get easier, right?"

Of course it's gotten easier. I ran 6 miles last weekend when a couple months ago I could barely conceive the idea of running 1.  But I keep hurting myself and it's pissing me off.

After my heel injury put me out of commission for about a month last year, I thought that I had gotten past the stage where I could do it again. I know that is a ridiculous statement, but this is my mind speaking, not necessarily fueled by logic. I shouldn't have run sprints last week. Not sure what I was thinking? Instant issues (shin splints, muscle knots) and I am paying for it now (been hobbling since the race ended on Saturday, I cannot relax the muscles in my left calf enough to take a good full step). As Jay says, if I have a knot like that before the race next time, I'm not competing.  I don't like that statement, but I know he's right. 

This is a huge learning experience, and I am learning what to do and what not to do, how to overcome the pain, when I can run through it and when I need rest, etc.  But it is so frustrating! It is not a proud moment to complete the race and then go back to work completely crippled by it. I want to be one of those people who make it look easy! Instead it's a struggle. And I know I am stressing about this more than I should, but I hate "taking time off" and "taking it easy" when I am about to be too busy at the end of the month to run, and out of commission for about 6 weeks. I am petrified that "time off" means "starting over."

Lots of massage, ibuprofen, ice/heat, epson salt soaks, and I'm practically bathing in biofreeze.  I know tomorrow will be better, but for today I am just frustrated.

Grumble.

Official race time: 1 hour 6 minutes.

Giving up is your brain's idea. Ask yourself, who's in charge here?

- Phil Whyman 

Saturday was the big 10k race we had been training for all year.  Grand Canyon University in Phoenix was hosting a run to raise funds for Children's Cancer. There was a 10k run, a 5k run/walk, and a 5k Survivor's walk.

As the run was quickly approaching, I started to get increasingly nervous as the week prior spanned out, since so many things were happening to hinder my ability to complete the race:

• Work has been nuts, and overly stressful.  I worked overtime every single day and it drained all of my patience and energy!
• Our run on Monday was frustrating. What started off as a 4mi run ended up being a rough 3.  I wasn't in the mindset to complete the run and my body paid for it.
• We did 2 miles of interval sprints at lunch on Wednesday.  We got shin splints from said sprints.Note to self: No sprints the week of a race!!
• Thursday: Tried to do our 2 mile lunch run and what I thought would run out ended up hurting more! My shins got very tight and I worried that I had ruined my chances of running the race.
• Friday: My shins were feeling better (hooray!) but I had a knot forming in my left calf.  It was really starting to irritate me, so I went to the wellness room to pay for a 15 minute massage being offered that day.  She worked on my calves for a bit and it seemed to help.  I figured a hot epson salt bath and  good night's sleep would be key.

Saturday morning: Awake at 5:15 am.  Got up to make myself a little food and coffee before I headed out to the race that was starting at 7:30. I was feeling rested and great.  Got to the race site to meet Christi and as we were walking over to the Start line, I was noticing that the knot it my calf was starting to tense up again. I tried more stretching and to massage it out.  I wasn't having much luck so I crossed my fingers that it wouldn't complete seize up while we were running.

After the national anthem was sang by a 6 year old who knocked our socks off, and the Start horn was played by another girl about the same age who was beginning the maintenance stage of her leukemia treatment, we felt energized and ready to run.  A quarter mile in, a guy fell to the ground screaming and holding on to his leg in agony.  This freaked me out! I didn't want to be that guy.  We kept a steady pace as we got lapped by the speed runners, but didn't care since the speed was perfect for us and we felt confident we could keep it all day.  The 10k consisted of two 5k loops, so when we completed the first loop we high fived as we began the next round.  That's when my calf started bothering me.  I kept envisioning the guy who fell in my head and was petrified of being that guy. Lots of water and deep breathing, and I focused on my running form so I wouldn't tweak anything.  Half way through the second lap is when I really started to feel the exhaustion.  Then we passed some of the children walking on the Survivor Walk and I remembered what we were doing this for.  As I passed a girl walking on crutches with 1 leg, I got the last bit of stamina I needed. Soon, we were at the 9k sign. I couldn't believe it! We were actually running the entire race!  As we neared the finish, we got the last bit of energy to sprint it in across the finish line.  Official race time: 1 hour, 6 minutes. 

We ran the entire 6.2 miles without stopping! We completed our first 10k!!

While we didn't set any records, this was a huge accomplishment for both of us.  When I crossed the finish line I was a little overwhelmed with emotion as a day prior to this, I really wasn't sure I was going to be able to do it.  My only regret is that we didn't take a picture when we finished, I can only imagine the expressions on our faces.

The half marathon is a little less daunting now, as we are halfway to the goal.  While the training days may be hard, the completion of the race is what keeps me going. It's hard to explain the feeling of the adrenaline, excitement, and pride as I prove to myself that I can complete this crazy journey afterall. 

My calf: Boy does it hurt now.  By the time we got to breakfast afterwards, I was limping pretty badly.  Jay tried to massage it out, but it hurt so bad I couldn't help but cry when he got to the knot.  Today, I am slow moving, but it isn't as painful to put pressure on the leg.  It doesn't hurt to the touch, so I am not worried that I tore anything.  When it's a little less sore, I will go get a massage so I don't hurt anything else limping on it.  Tonight, I have a nice epson salt bath with my name on it. :)