Progress

Since my last post, my training had to stop completely. I'm not sure if my car accident made things worse, but I'm guessing it did. My body finally reached a breaking point. A point where I HAD to listen to it. On Sunday, January 31, the weather was nice, so I decided to go out and do 1 mile. 5 minute warm-up on bike, then 3:30 walk / 1:30 run intervals. I felt good even afterwards...until later that evening, when I developed a deep throbbing pain in my left groin/hip.

By Monday morning, I decided it was finally time to give in and go to the doctor. I was able to get in early, and then go to the hospital for x-rays of my hip and lower back. Results came back the next day on Tuesday. Hip looked normal and only minor degeneration of L1 (but not enough to really cause pain). It was decided I would wait it out and take pain meds as needed, hoping that it would improve.

By Wednesday morning, it was not better, so I went back into the doc. I really went in thinking I'd request an MRI, but money is tight right now, so I requested stronger pain meds and left the office again hopeful that time would help.

Over the next couple days, I took a lot of muscle relaxers and hydrocodone, which helped. Finally, Sunday (Feb 7) I felt good enough to attempt some physical therapy. I stuck to only 1 set (of 10 per exercise) and with no weights (leg raises, side leg raises, reverse leg raises, bridges and clamshells).

Yesterday (Mon, Feb 8), I felt surprisingly not sore. So I upped it to 2 sets (of 10 per) and 25 minutes of flexibility yoga (Rodney Yee). Slightly sore today after that, so will take today off, then try that again tomorrow. Going to keep doing the PT and yoga until I am up to 3 sets, then add in 1 set of those sets with weighted ankle weights after that - working back up to 3 sets with weights (what I was at previously).

I'm going to hold off on the recumbent bike until I can get back to where my PT was before! After that, I will eventually get to walking. Running is a long ways off.

I'm making progress...slowly...

Training Updates

Last week was finally the first week where I was able to get in two (very short) training runs and a couple stints on my new recumbent bike. I'm happy with my progress and finally starting to feel like myself again from my car accident a couple weeks ago. I managed to go the entire weekend without my wrist brace, and even put my bike together all by myself.

Monday:
Day off work (MLK Jr Day) - Dr. appt. at 10:40am to check on wrist. Repeat x-ray - no breaks, just a sprain. Got a spica splint that supported my thumb more.

Tuesday:
Physical therapy started again - no ankle weights. 3 sets. Leg lifts (on back and side). Bridges and clamshells. Resistance band side steps. Stretching. 10 squats.

Wednesday:
1 mile - 4 min walk / 1 min run intervals - 15:27

First day running in 2 weeks.
Still feeling little twinges in left hip, but started to let up when I got warmed up.

Thursday:

Physical therapy - no ankle weights. 3 sets. Leg lifts (on back and side). Bridges and clamshells. Resistance band side steps. Stretching. Foam rolling. 10 squats.

Friday:

Home sick - rest.

Saturday:

1.5 mile - 3 min walk / 2 min run intervals - 21:01
Still twinges in left hip, but stopped about a mile in once warmed up.
Put bike together - 1.5 hours.
1 mile bike - 7:00

Sunday:

3.5 miles bike - 21:00

Physical therapy - 1.5 lb. ankle weights (each ankle). 3 sets - usual. Stretching. Foam rolling. 20 squats.

Run (/walk) total = 2.5 miles

Bike total = 4.5 miles

Next week's goals: Increase run/walk mileage by 0.75 miles. Increase bike mileage by 2-5 miles.
PT 3 days + foam rolling at least 3 days.

Training Derailed

As if dealing with hip flexor tendinitis wasn't enough, it seems my running has to be put off for even longer now. I got in a (somewhat minor) car accident last Friday. A co-worker and I went to lunch with a friend, and on our way back to work, got t-boned. I was at a somewhat blind 2-way stop. I stopped, looked both ways, and saw nothing coming. But the second I started to pull out into the intersection, I look to my passenger side and see his blue car coming right at me...and I knew he was going to hit. I managed to swerve left at the last second, but he still hit me right on the front passenger tire. A cop just happened to be nearby and was at the scene within a minute of the accident. After filing the police report, I managed to baby my car the 2 miles back to work, however, I knew it wasn't really driveable.

I had my husband pick me up from work and take me to the hospital because my wrist and neck were sore. Luckily it wasn't busy and we got in and out within an hour. No broken bones, just a sprained wrist and whiplash in my neck. I got some muscle relaxers and anti-inflammatory pills, then we had to drive back to my work to meet the tow truck driver to give him the key. Very long night...and luckily the muscle relaxers helped me get thru the first 72 hours of post-crash soreness.

*Update: $2,400 to fix car :( New struts, bumper and fender

Now it has been a week since I've ran and I just did my first round of physical therapy for my hip yesterday. I felt fine while doing it, but my left hip is a bit sore today. I have a feeling it's going to be a LONG road to full recovery.

I did tell myself last Wednesday that I was going to take 2 weeks of running no matter what. Going on 8 days now and I feel like I'm about to lose my mind. I'm looking into buying a recumbent bike to start to work back up to running.

This bike from Target

Exerpeutic 900XL High Capacity Stationary Recumbent Bike

Hoping that this bike along with PT and starting with walking will help me work back up.

The marathon is still on my radar but it's looking less and less like that's a good idea, so I may end up spending the year focusing on 2-3 half marathons and some shorter distances. Only time will tell.

Favorite Gear from 2015

As a runner, I feel like half the fun of it is purchasing new gear to use!

Those that know me know that I lean pretty heavily towards lululemon for clothes, but my interests are beginning to expand a bit as I discover other brands that I am starting to love. And I am all over the board for things unrelated to apparel.

So, let's start with apparel...

Crop
Lululemon - Rebel Runner Crop
I purchased them in this fun striped pattern. I like them for moderate compression. No having to fuss with them during a run and they hold everything in.

Tight/Pant
Lululemon - Wind Runner Pant
I've only tested these out once so far, but they are amazing. Weather resistant on the front and super soft on the inside, these are perfect for cold weather running.

Shorts
Oiselle - Roga Shorts
I got my first pair of these in the fall not thinking I'd be able to test them out until spring, but due to Michigan's warm streak during November and December, I actually got to wear them outside 2-3 times. They are amazing - comfortable, wide waistband, 4" insesam, soft, no fuss material. I've since ordered 3 more pair...and have begun to purchase a few other Oiselle items.

Jacket
Lululemon - Go the Distance Jacket
Every runner needs a lightweight, weather resistant shell as an outer layer - and this one is lovely. I was lucky enough to snag it in the beautiful blue color. Perfect if it's drizzly or snowy out.

Vest
Lululemon - Down for a Run Vest
A down vest is a necessity for every runner - and Lululemon hit it out of the park with this one. Very lightweight but warm. The fit is spot on - snug but not tight. And the rulu side panels help make this possible and also provide 2 super deep pockets for storing lots of stuff for your run.

Top
Lululemon - Swiftly Long Sleeve
One of my favorite staple base layers - it fits close to the body and is essential for wicking away sweat on cold days and keeping you dry. The thumbholes to keep the sleeves down are a definite bonus.

Hat
Champion C9 (Target) - Women's Cloche Hat
I looked all over for a beanie hat with a ponytail hole and small brim - this one did the trick - and at a great price. The brim is great any time there is any type of precip - keeps it out of your eyes - and also for a headlamp in which to sit. It is ever so slightly loose, but doesn't bother me when wearing - just gives me a little room to pull it down over the tops of my ears.

Socks
Feetures - Ultra Light No Show Tab Socks
These are my favorites - lightweight, no show with tab, and super breathable. Only time I don't wear them is if it's really cold, in which case I prefer a thicker sock with more wool. These are L-R socks with a snug fit - no adjusting - perfect fit.

Shoes
Hoka One One - Clifton
I have to admit, I hated these shoes upon first glance. It looked as if I would trip over myself in them. But once I tried them, I just didn't care. They are like running on clouds. I have since worn my pair of Clifton's out and branched out to the Challenger model, which is also amazing and versatile as a road shoe as well as a standard trail shoe.

Headlamp
Black Diamond - Cosmo Headlamp
This is my first headlamp, so I really have no basis for comparison. However, it has performed exactly how I need it to - stays on head with minimal bounce, easy to adjust for fit, dimming feature, and easy to work.

Watch
Garmin 235
I upgraded from a 220 (which I loved, btw) to the 235 mostly to utilize the wrist-based heart rate function. So far I am loving this watch. It also tracks steps, sleep, and gives detailed stats for all your runs (including pace, time, distance, custom alerts, V02 max, recovery time). Worth every penny IMO.

Headphones
Klipsch All-Sport In-Ear Headphone
I searched a long time to find earbuds small enough to fit my ears. I tried Yurbuds as well as the very expensive PowerBeats and nothing matches up to these Klipsch ones. They are comfortable and stay put. I also like the in-line buttons to control volume and skip/pause songs.

Gloves
Outdoor Research Women's PL 400 Sensor Mitts
I've always hated mittens in the past...until I tried wearing glove liners on a run below freezing. Keeping my fingers together for warmth in a mitten did the trick. Dare I say these are too warm at times - but really, is that something to complain about?

Hydration
Nathan Trail Mix Belt
Perfect for me for runs of 3-6 miles. Any longer and I need a belt with more bottles or a hydration pack. This one is lightweight and easy to get a perfect fit. The storage pouch is also quite roomy...I can even fit my Samsung Galaxy S5 phone on it (sans case) plus a couple gels.

Miscellaneous
Saucony Drylete Neckwarmer
I love this because it keeps the cold out but is breathable enough so that you don't overheat. Also, it's easy to adjust up and down with the cinch cord on the back.

Saje Muscle Melt Body Butter
There's a reason this stuff is frequently out of stock. The smell is refreshing and it feels so amazing to rub this stuff on after long runs.

HONORABLE MENTIONS

Socks: Smartwool PhD Socks
Shoes: Salomon Speedcross 3 CS
Gloves: Outdoor Research Kids' PL Sensor Liners

Mischellaneous: Marmot Windstopper Neck Gaiter

Why Taking A Few Days Off Running is OK

I haven't run in 7 days!

I ran my long run of 6 miles last Saturday, followed by a 2 mile recovery run (ok, mostly walk) on Sunday. Near the end of that 2 miles, I started to get a throbbing feeling in my lower back on the left side. I figured it was from the long run the day before, and I'm not used to doing anything the day after a long run, so my body was likely just adjusting and would be back to normal on Monday.

I woke up Monday morning with that same achy, throbbing in my back. Uh oh! I did lots of stretching the whole day and foam rolled a couple times thinking that should do the trick. But then Tuesday arrived and I didn't feel any better. My body was sending me a message, so I scheduled a massage for Wednesday afternoon with my favorite massage therapist figuring she would be able to work out some kinks that I couldn't! Thursday and Friday, I was still sore, but not in the same way that I was...mostly just from the massage. Finally, I woke up Saturday feeling great! Sunday I thought maybe I would run if I was still feeling good, but my husband talked me out of it, which was probably a good idea. No need to push it when I was just starting to get better.

So in light of my impromptu week off running, I learned a few things...

1. Listen to your body. If you don't, and you just keep pushing through aches and pains, eventually it may lead to an injury that can sideline you for much longer than if you had just listened to your body to begin with.

2. Enjoy the time off. I know that when you are in the midst of a training schedule, the last thing you want to do is a take a break. However, just taking a day or two off to do other things that you enjoy can be so refreshing. Catch up on TV shows, go shopping, hang out with friends. It's a great reminder that there are other things that you enjoy outside of running.

3. Read about running. Sometimes when I take a break from running, I like to immerse myself in all things related to running (I am so OCD) - this includes catching up with my favorite running blogs as well as purchasing running magazines or googling things related to running.

4. Plan ahead. Still trying to figure out your race schedule for the upcoming year? Take some time to sit down and research any future races in which you'd like to participate. If you already have races chosen, start planning out the weeks leading up to these races and how much mileage you need to do in order to accomplish your goals.

5. Research gear. One of the reasons I love running is being able to shop for awesome new gear! I love contemplating my next new item - whether it be a pair of new crops, a hydration pack, headlamp or anything else, shopping still allows me to think about running but get the rest I need.

6. Dabble in cross-training. If you are intent on at least some sort of active recovery, try some other non-impact exercises like swimming, yoga, biking. And lest we not forget, foam rolling.


My 7 days off was much needed - I haven't taken this many days off in a row in over a year. I should've done this in October after the Detroit half...especially since I had to walk downstairs backwards for 2 weeks straight! Now I am ready to get back on track now and begin my next training schedule for the Mini Marathon in Indy next May.

Sub 2:30:00, here I come!

2016 Race Calendar

Still tweaking my race calendar for next year, but here is what I have so far:

Me (on the far right) taken at the Clarkston Backroads 10k, 2015)

January


February
7 - Super 5K Roadrace (Novi, MI)


March
6 - Kona Shamrock 10K (Plymouth, MI)


April
9 - Martian 5K (Dearborn, MI)


May
7 - Mini Marathon Half Marathon (Indianapolis, IN)


June


July
TBD - Huckleberry Hustle 5K
16 - Rock 'n' Roll Chicago 5K (Chicago, IL)
17 - Rock 'n' Roll Chicago Half Marathon (Chicago, IL)


August
26 - Crim - Michigan Mile (Flint, MI)
27 - Crim - 10 Mile (Flint, MI)


September


October
9 - Bank of American Chicago Marathon*
*if I can't get into this one via lottery - Anthem Richmond Marathon (Nov 12) or Indianapolis Monumental Marathon (Nov 5)


November
7 - Run Like a Deer 5K (Linden, MI)
8 - Clarkston Backroads 5K (Clarkston, MI)


December
I will likely do some sort of local 5k but undecided on which one

New Garmin 235 & Heart Rate Training

I recently upgraded from a Garmin 220 to the new Garmin 235 in frost blue. I've had it for about a week now and so far, I am really liking it. Still getting used to all the features, especially the heart rate function and trying to tailor my runs based on HR training zones, which is really hard if you haven't tracked your heart rate before.

Trying to do a recovery run at 70-75% of max heart rate and I feel like I'm barely moving. And at times, I can't even run slow enough to get my heart rate in the right zone. I have to add in more walk intervals in order to get it low enough.

In an effort to better understand what exactly I should be doing in order to train in certain zones, I googled to get some basic information.

This post from Shut Up + Run has been the best explanation I've found so far.

To sum it up, you need to calculate your max HR and your resting HR.

Best way to calculate your max HR is to do a mile warmup, followed by running as fast as you can for 1-2 minutes, then 1 minute jog/recovery. Repeat this 3 times and take the highest HR.

Then calculate your resting HR before you get out of bed in the morning. The 235 calculates it for you...just make note of it after you wake up.

I've calculated my max HR at 195 and resting HR at 55.

Use these simple formulas to figure out percentages of your max HR for training runs:

Recovery & long runs should be done at 70-75% of your HR Reserve

• (Max HR minus Resting HR) x 0.70 + Resting HR
• (Max HR minus Resting HR) x 0.75 + Resting HR

So for me: (195 - 55) x 0.70 + 55 = 153   and   (195 - 55) x 0.75 + 55 = 160

I should do my recovery and long runs with an avg HR range of 153-160

Tempo runs should be done at 85% of your HR Reserve

• (Max HR minus Resting HR) x 0.85 + Resting HR

So for me: (195 - 55) x 0.85 + 55 = 174

I should do my tempo runs with an avg HR of 174

Interval/speed workouts should be done at 90-95% of your HR Reserve

• (Max HR minus Resting HR) x 0.90 + Resting HR
• (Max HR minus Resting HR) x 0.95 + Resting HR

So for me: (195 - 55) x 0.90 + 55 = 181 and   (195 - 55) x 0.95 + 55 = 188

I should do my interval/speed workouts with an avg HR range of 181-188

Here's more info on the method used to calculate these: Karvonen Method

For best results and to allow for recovery, alternate hard and easy days. For example, do a recovery run on Monday, followed by a speed workout on Tuesday, Wednesday may be another recovery run or cross training, etc. 

It may feel slow at first. Painfully slow. I even had to walk at times to keep it in the correct zone. BUT I noticed that I was not sore afterwards or even the next day. I enjoyed the workouts a lot more because I wasn't going all out all of the time.

The Garmin 235 even shows you how much time you spend in each zone, and on Garmin connect, will give you your average HR for each run

It's still a work in progress for me and I think it will really be useful in my marathon training this coming year!

On that note, so far this week's workouts have followed the plan:

• Monday: Recovery run - 2.38m - 36:05 - 74% of max HR
• Tuesday: Tempo run - 3.18m - 40:02 - 3/1 run/walk intervals - 83% of max HR
• Wednesday: OFF
• Thursday: Speed run - 2.13m - 24:01 - 6 min warmup, 1/1 intervals, 6 min cooldown - 90% of max HR
• Friday (today): I will be doing elliptical at recovery speed (20 mins)
• Saturday (tomorrow) I will be doing 6 miles at long run pace

For those that are interested in comparing the looks and size of the Garmin 220 vs Garmin 235, here are a few pics:

Also, 55 degrees yesterday in Michigan means shorts weather - woohoo!

Training Gear
Lululemon Swiftly LS   Oiselle Roga Shorts    Lululemon Cool Racerback  
Lululemon Energy Bra    Feetures Socks    Hoka Challenger ATR