Running Advice I Gave To A Friend...

Last fall, a group of my friends and I signed up for The Rugged Maniac this upcoming March.  Unfortunately, I just found out that my level 3 advanced krav test is this same day so I had to sell my ticket to another friend.  :(  At least the ticket didn't go to waste.  Based on the race website and word of mouth, I think the obstacles are going to be pretty intense but I'm thinking during the wall climbs, rope swings and army crawls everyone will be able to catch their breath a bit from the actual running.  I am super bummed I'm missing out on this.  I think my friends are going to have such a good time and it will be an event to remember and talk about later.  However, I've been training for this krav test for at least a year and I am ready and excited to test next month.

In preparation for this 5k obstacle course run, my friend has recently started running.  Basically he is trying to transform from a skinny couch potato who huffs and puffs through a mile run (sorry Theo!) to a runner capable of doing a 5k in just a month or two.  He texted me a few nights ago asking how to get rid of shin splints.  I haven't had shin splints since high school but I do remember having them occasionally during soccer season and how brutal they were.  So first, let me explain what these little leg terrors are.  Some doctors and sports trainers say they are caused by an inflammation of the stretched tissue or overworked muscles that surround the tibia.  Other sports scientists believe shin splints are actual tears in the leg muscles as they pull away from the bone.  SICK.  

Anyway, here's what I told my friend...

Cut back a bit... but not too much.  Because shin splints are caused by an overworking and overuse of your leg muscles, specifically your calves.  This overuse does two things: builds and strengthens the calf muscles (good) and put pressure and stress on your tibia and fibula bones (bad).  Reduce incline running and running with lots of twists and turns.  So you don't want to completely stop running because once you start again, you are likely to develop shin splints again pretty quickly.  I would suggest reducing your mileage and the intensity of your runs.  It's also smart to incorporate some sort of cross-training such as biking or swimming.   

Get good running shoes.  I cannot stress how important quality running shoes are.  I log all of my miles in an Excel sheet daily.  In this spreadsheet, I also track when I get new running shoes.  I get new running shoes about 3 times a year (or every 400 miles or so).  And I can actually feel when I am getting close to this mileage based on how my runs are going.  When I start having a few runs in a row where I am feeling stressed and fatigued or notice an increased difficulty with a normally easy run I know it's about that time.  And sure enough, I'll check my spreadsheet and I find that I've run around 400-500 miles in those shoes.  And like magic, once I replace them, I feel like a brand new woman!  There's a great place in Charleston called Try Sports that will fit you for running shoes through a series of assessments.   You walk and run on a treadmill for a few minutes and they record and analyze your stride.  They look at weight distribution, pronation, if you stray to one side more than the other, etc. to determine the best shoe for you.  Then you get to try on several pair and run around the store (or outside if you're an outside runner) until you feel comfortable with a pair.  Another reason I like this place is because all the workers are actual runners (or some form of athlete) and they know what they're talking about.  In addition, they don't pressure you to buy anything right then, even after the assessment.  I highly recommend having a professional fit you for good running shoes if you want to be a runner and enjoy running.   Stretch.  Stretching often gets overlooked because it's not exciting and you may not reap the benefits of it right away.  But ignoring it can cause many problems, including shin splints.   It's important to remember that stretching is part of your workout too.  I promise, if you are consistent with it you will notice a huge difference in your level of energy, recovery time and overall athleticism over time.  It will definitely make those extra 10-15 minutes you spent focusing on your muscles worth it.  For shin splints specifically, stretching your Achilles tendon before and after runs is extremely helpful.  Another neat trick I read about to help work out shin splints is to write the alphabet on the ground with your toes while seated.  Another good stretch is to sit on the floor with your knees bent under you and your toes pointed straight back.  Slowly sit back onto your heels and imagine pushing your ankles into the floor.  You should feel the stretch in your muscles around your shin.  Hold this stretch for 20 seconds and do it a few times.  Stretches like these will help treat and prevent shin splints.  

The most important thing I can say is to listen to your body.  Believe me, I know it's very frustrating to have to stop or cut back your training.  It kind of feels like a cop out.  But in the long run, your body will thank you and you'll be a better, smarter runner for it.  

We Did It!

I finished my first half marathon!  And I'm already trying to plan my next.  Although I was about a minute short from my goal I still really enjoyed it and (based on the conditions) am happy with my performance.  My official posted chip time was 2hr 1min 38 secs, while my Garmin running watch said I finished the half at 1hr 57 minutes and the length of the course was a bit longer.  The fact that the two are conflicting is messing with my mind and competitive spirit.  :)  But like I mentioned, I'm not too bummed about my time considering it was my very first one, I didn't follow a real training plan, it was cold and raining the entire run and the course went up and over a bridge twice.  I know that I could crush a half in the future that was on a flat course.  So now I'm pumped up to prove it.  

Since the most I had ever run at one time was 9 miles, I wanted something to keep my energy stores up during those extra miles on race day.  The night before, at packet pick-up, I bought some Gatorade Endurance Carb Energy Chews to try for the half.  They were recommended to me by two runners because they were easy to digest, had a favorable orange flavor and could be taken in really small bites along the run.  They have 31g of carbs and 120 calories in the whole pack of 4 chews.  It's important to have something like this for endurance training because when your body gets fatigued it will reach out to fat stores for energy which take much longer to break down and convert into usable energy than carbs do.  So these chews provide an instant source or usable carbohydrate based energy to help you push through when you start to feel sluggish.  One of the experienced runners at packet pickup told me to take a small bit at every two miles and to let the chew dissolve on it's own in my mouth instead of chewing and swallowing.  I had my first bite at mile 4 and could not just let it dissolve in my mouth.  It was too chewy to just have sit on my tongue and it was distracting to keep in my mouth while running.  I ended up just chewing and swallowing each bite.  I had a small bite at miles 4, 6, 8 10 and maybe 11.  I do feel like it provided a quick pick me up for about half a mile each time I had a bit.  I ended the race still having about half the packet (2 chews) left.  They were easy to digest and tasted pretty good, like concentrated orange gatorade.  My brother had some of those goopy energy gels, one blackberry and one vanilla.  The packet said to eat one 15 minutes before start time and then one every 45 minutes after.  Watching him try to finish one minutes before the race was pretty painful.  He said they were very sweet and hard to eat all at once.  I'm glad I had something different.  

The most difficult part of the race wasn't the extra miles, it was the bridge.  UGHHHH, the bridge.  The first time over, around mile 5-6, definitely wasn't fun.  I slowed down and could really feel the incline taking it's toll on my calves and quads.  But on the way down I was able to relax a bit, pick up the pace and get back into my normal stride.  But it didn't stay that easy.  Oh no.  Because then around mile 9 or 10, I found myself staring up at the daunting incline again, thinking WHY???  This time up was brutal and I was struggling.  I just kept thinking this is it.  This is where my legs give out or I slow so much I end up moving backwards.  And once over the bridge the second time, coming down was not like coming down the first. After that, I was never able to get back into the zone mentally or physically.

How did I feel after the race and the next day?  I honestly felt pretty good after the race.  I didn't have wobbly legs and I wasn't that stiff.  Around mile 8 or so I did get an odd strain in the left side of my lower back that still hasn't gone away.  Actually, the sorest part of my body today is my back.  I could use a full body massage to work out all the knots and soreness.   Immediately after crossing the finish, I chugged several cups of water and gatorade but still continued to feel pretty dehydrated for the next 24 hours. Speaking of soreness and recovery, I'm going to rest today and make sure to stretch a lot to help my muscles recover from the micro-trauma they experienced yesterday.  But tomorrow, I'll be back at it!

Allison, Preston and me after the race

Take 1

Take 2 (with the medals showing)

Course Map (please note the goal ruining monster bridge)

I'm running my first half marathon in...

2 hours.  I’ve been training for my first half marathon for the past few weeks.  And by training I simply mean doing my normal running (4-5 miles daily, 6 times a week) with a longer run of 6-9 miles on the weekends.  I’ve wanted to do a half for a long time now but just kept putting it off for no good reason.   So when I saw the Hilton Head Half Marathon was coming up I figured why not do it?  I grew up going to HH every summer with my family for vacation since I was about 12 so this seemed like the right place to do it.  I know the area pretty well and I’ll be able to reminisce a bit about our family vacations while I’m on the course which will be good.  It will keep my mind off the miles and on the memories.  

I’ll be running with my brother, my cousin Allison and our friend Tim.  I thought about following a training plan but decided against it because they were all pretty long (the shortest one was about 10 weeks) and my brother and I only officially signed up about a month ago.  Plus, all the training plans incorporated at least 3 days off from running weekly, which stresses me out to even think about.  I cannot NOT run daily.  One thing that all of the training plans included was a weekly long run, so that’s all I changed about my personal running regime.  I did take it easy this final week, only running Sunday, Tuesday and Thursday and decreasing the miles for my last two runs.  And it was miserable.  I felt slightly like a couch potato.  But I knew that the last few days leading up to the half would be crucial as far as getting enough rest and storing energy so I tried to take it easy.  

People are asking me if I have a goal finishing time and the answer is yes and no.  I have a basic one in my mind but I am a bit hesitant to talk about it in case I jinx it.  Stupid, right? Anyway, my cool Garmin watch has a virtual pacer I can set that will notify me throughout the race how well I am sticking to my goal pace.  It's pretty awesome.  

Now let's talk about the weather conditions.  As of now, here is what today's sky is planning on dishing out during our run...

8 am

45^°

Rain

FEELS LIKE: 39°

 HUMIDITY:

  89%

 PRECIP:

  80%

 WIND:

  N at 12 mph

UGH.  I am definitely not a cold weather lover and I'd never trained in the rain before.  I think the water could certainly make the miles tougher and slower.  Luckily, I have a tight rain windbreaker with a hood that's pretty easy to run in.  I also bought an awesome orange (my favorite color) Brooks running hat (an impulse buy) at the packet pick-up a few hours ago.  So needless to say, the weather forecast is more than a little disappointing and possibly a bit daunting, but what can you do?  I'm signed up and I'm here.. so let's do it. 

I'll post the course map on here tomorrow (or as soon as this shoddy hotel wi-fi decides to function).  But it's up and over a bridge...twice, once around mile 5 and then again at mile 9.  YIKES.  

Ok, stay posted for the half marathon aftermath.  

Ice Ice Baby

Last week a winter ice storm came through the Low Country so I had the opportunity to work from home for two days which meant I could blog a little on the side.  It was pretty unbelievable that just a few days before the ice storm, the temps were in the high 60s and then it dropped to freezing with sleet and ice within 24 hours.  All of the weather changes meant I had to take an unplanned day off from running, which obviously bummed me out.  Ugh, make up your mind Weather Gods!  :(  But anyway, as I sat at my kitchen table snuggled up under a big blanket, with all of my work things in front of me I was able to write a little...

My new favorite thing from Target...
I love Target.. but it's definitely a dangerous place for me to go unsupervised.  I always go there intending to spend around $20 for some groceries or essential toiletries, etc.  But once I get up to the register, I am amazed when it all rings up for $120 or something like that.  Does anyone else have this same problem or is it just me?  I recently stumbled on this cool product from e.l.f.  This is brand that is sold at Target that is extremely inexpensive but I've found to have great little products.  I use e.l.f eye brow powder ($3), blush ($3) and some other products too and I love them.  Now these little lotion wipes are super cool!  I got them in the vanilla coconut scent and they smell amazing.  There are 15 wipes in the container and it was $3.  Any other good finds out there like this one?

That weekend...
Friday night, my best friend Emily came into town from Charlotte and we went to dinner at Al Di La in Avondale.  The place was packed and they were having restaurant week, a set menu with 3-4 different course options.  We had a few cocktails and talked for a long time. It's always good when an old friend comes into town.  I feel like nothing ever changes between us no matter how long we go without seeing each other.

Al Di La's White Chocolate Mousse, Almond Cookie, Berries

Me, Ally and Emily out on Saturday night

My parent's new Golden Retriever...
Meet Emma.  My parents recently got her from Grateful Goldens which is is where we got 2 of our other goldens in the past.  She is about 3 years old and so far is adjusting really well to her new home and fits in well with Ruby, our other one.  If you've never heard of Grateful Golden Rescue and are interested in getting a good family dog, they are an awesome group of people to work with.  They come out to your house and help you and your family find the perfect dog for your lifestyle.  And they are constantly getting new dogs in so you can always check out their website to see the latest news.

Ruby holding a mouse in her mouth that she caught from our backyard.  Good dog.

Emma 

Emma snoozin' on the couch.  Looks like she feels at home already.