back in the game

Sometimes it takes going without something for awhile before you appreciate how much it means to you. Through the slog of winter and my latest injury, I hadn't been able to get up on the trails. My foot is finally feeling a little better and enough snow has melted so I was able to venture out. It was AMAZING! I live in the most awesome place to hit the trails. Literally within 5 feet of my house I am on dirt and within a few more feet there are many trails (dirt roads) to choose from. Less than a mile from my home are hundreds of deer. And in a couple of months because of all the snow we received this year will be myriads of wildflowers. I sometimes forget how blessed I am to have these beauties right outside my door.

The run was great! Gus and stirred up at least 60 deer and I can see the beginnings of flowers just poking some of their starts out of the earth. And just a few patches of mud to make it interesting. I have lost a little fitness, but not as much as I thought I would so I was pleasantly surprised. Now the challenge will be to hold back and not go overboard with trying to do too much. I do have a tendency to push more than I should.

Gus enjoying the trail

The sugar experiment is going well. I have now gone over a week with not going over my sugar recommendation. I haven't noticed any big improvements, but I think it may take a little longer. My blood pressure is slightly lower, I am feeling better, and my foot and shoulders are healing. I did have some challenging times with cravings like Sunday and late at night, but I pushed through and hopefully it will become easier.

sugar, it's a big thing

So, last week I talked about the little things that I could do to improve in the injury reduction department (i.e. boriiiiiing). I know. I have faithfully done my PT exercises and I feel like my foot is improving. I have long known that one of the reasons I run is to have an excuse to eat more (i.e. sugar!) I would like to think that I love running more, but sugar is easier and just as rewarding for me. One of my favorite holidays is Valentine's Day. I wish I could say that it is because of the love, but I would be fooling myself. I mean I just ordered over 10 lbs. of candy to "give to my family" (sorry I poisoned you family). Needless to say, I had a lot left over.  I kept thinking of how I could get rid of it, but I just couldn't bring myself to pawn it off on someone else so I did the brave thing and threw the rest of it in the garbage. Believe me, that first night I was tempted to dumpster dive. None of this is easy for me to admit.

I really haven't given my sugar intake much of a thought, other than when I occasionally track my eating through My Fitness Pal. I notice that I routinely go over my allotted sugar grams. I just figured that if I burn more calories than I eat then I'm okay, right? Well . . . I had a chiropractor appointment this week (my neck and shoulders have been bothering me, but that's another story). My chiropractor expressed concern that I was not making the progress that he thought I should even though I faithfully preform my PT exercises for that condition also. Then he asked an interesting question. "What is your sugar intake like?:" BOOM! That caught me completely off guard. I stammered and stuttered admitting that it could probably use some improvement. Paradigm shift. I began to wonder if maybe these annoying injuries might improve quicker if I make a concerted effort to watch my sugar intake. Okay, you are hearing from a sugarholic. Is this doable for me? Am I going to be a stinker to live with? How long will the suffering last before I break my addiction? I read an article about the benefits of cutting back on sugar. I was surprised or maybe I had been in denial about the reasons sugar reduction is a good thing. https://blog.myfitnesspal.com/the-surprising-benefits-of-cutting-back-on-sugar

So this past Thursday, February 18, 2016, I began my sugar reduction odyssey. My go-to treat after my midnight custodial shift, before bed, crossword nightcap is some sugar filled snack. I really look forward to it. I had a yogurt. It was Greek. It was low sugar. I was unsatisfied. But I made it and went to sleep without going over my sugar intake. Yea! Weekends are another challenge, especially Sundays when I am hanging around the house all day. So far I have made it through Saturday. We'll see how Sunday goes. I can report that it is getting slightly easier and I have to be really creative about what I think of as a snack. I have just always thought of snacks as something sweet. It is rewarding to see my sugar intake stay below the recommendation. Well, I have made this public so there is no turning back. I'll check in next week and let you know if I notice any improvements. Maybe I should have my husband report if I am a pill to live with.

it's the little things

Pre injury run to work.

Sometimes in life you just need to press the reset button. That's what I've learned each time I've had an injury. I look back at those times when my body was healthy and the only thing stopping me from pushing my limits was my pain tolerance. It is frustrating when you have the desire and your body just isn't cooperating. So, as I stated in the last post, there is always something to learn from each injury. Although I have incorporated some injury preventative measures into my daily routine i.e. eccentric calf raises, core work, weight training, there are definitely some weak areas I need to strengthen like my feet. I feel like I have weird feet, but who knows. That seems to be a weak spot. So, I have started doing some good stretching and strengthening moves. Here is a good video if you are interested.https://youtu.be/kStuJAu0a20  I'm not sure I have plantar fasciitis but that is what I am calling it for now.

Bike training made easier when watching the Olympic marathon trials.

Part of my rehab routine. Ignore the ugly foot.

It took me 1 hour and 45 mins to pool run 1.25 miles!

I usually do weights/core work twice a week.

I read a couple of interesting articles this past week. The first by Ed Eyestone in the Winter 2016 edition of BYU Magazine. In the article, "Run Like a Horse", Ed gives the experience of one of his track athletes, Kyle Perry, who had a goal to break the four minute mile. Kyle's personal record stood at 4:05 He felt like he was stuck and was not making any progress. He said, "I don't think there is one single thing I can do to cut off five seconds, but I do think there are 10 things I can do that can each cut off half a second and together will total five seconds and get me under four minutes." Here was his list:

For the next three months I will:

1. Do my morning runs

2. Stretch after every workout

3. Do core five times a week

4. Get to bed before 11 p.m.

5. Lift weights twice a week

6. Do sprint drills twice a week

The last four changes were dietary in nature:

7. Eat breakfast every day

8. No more ice cream

9. Nor more Diet Coke

10. No more candy

Kyle set a date to break the four minute mile at an indoor meet. Over the next 3 months he stuck to his goals and was able to break four minutes by running 3:59.16. "Contrary to popular opinion, he found that sweating the small stuff was necessary to accomplish big things and get him to a whole new level."

Ed goes on to say that his time working with Kyle Perry reinforces a scripture: "Wherefore, be nor weary in well-doing, for ye are laying the foundation of a great work. And out of small things proceedeth that which is great" (D&C 64:33)

( Incidentally, one of Ed's other athletes, Jared Ward, just qualified for the Rio Olympic marathon!)

So, what are the little things you can add to your life that will help you reach your goals whether running or otherwise? 

The second article I read was "The Economics of Injury Recovery" by Joe Uhan. I'm a literal and visual learner so this article made a lot of sense or cents (pun intended) to me. It's a lengthy article, but to sum it up he talks about balance, as in balancing our revenue and expenses in the healing process. He will use an economic analogy by assigning dollar values to various stresses on the body and fitness. It is very interesting. For instance, Here is just one part of his analogy: 

Part 1: Too much, too soon
The most-common reason runners have a pain relapse is a failure to conservatively resume running. They fail to grasp the true cost of running, versus their current tissue tolerance–or present revenue level. Simply, they try to put a normal load on abnormal (still sensitive, still weakened) tissue.

Pre-injury revenue: +$2,500
Current revenue: +$800
‘Normal run’ (one hour, easy) expenses: -$1,000
Net loss: -$200

There is so much more and it is so informative. So, I suggest if you are interested in more, it is such an interesting and helpful article. http://www.irunfar.com/2016/02/the-economics-of-injury-recovery.html

If you have any little things you have incorporated into your life/routine, I would love to hear them. P.S. It doesn't have to be about running.

injuries #!$#&!!

I know, I know, I know I know I KNOW, I shouldn't have run for so long on that rough, uneven, treacherous dirt road on a cold morning, but I just couldn't help myself. I was dying to get a long run in and of course I couldn't wouldn't turn back, because that's just me. So, I kept trudging through. Of course I knew  hoped conditions would improve. And they did, but unfortunately not soon enough because by the time they did, (4 miles from home) my left foot began to complain. I told it, begged it to kept quiet, but it would not obey. I thought maybe if I could just sort of shuffle. My foot wasn't having any of it. So, I walked home, dejected, wondering if I should stop my Endomondo app or just let it keep going and ruin my pace reading. I just let it go. At least I could count these walking miles toward our 2016 goal.

I've been injured before and I still think I am invincible. How can this happen to me when I love to run so much. But every time it happens, I am brought back down to reality. It really makes me appreciate those times when I can run free without pain. I do usually learn a lot from an injury. I add another exercise or adjustment to my training. But it is so awful not to be able to go out for a run. Running truly is my drug of choice.

So, after I arrived home. I dutifully iced it and put on some arch pads to wear to work. The next day I took a rest day. Last night I told myself I probably needed to rest it today also. But, after work I thought, I would just try a little run. I thought to myself, "Channel cloud and be light on your feet". I mean I had been on it all day at work and it had felt fine. I took about 5 steps and it started complaining again. So I was relegated to the dreaded stationary bike.

Awesome indoor views!

Trying to have a good attitude

Fortunately a couple of weeks ago, we planned to try cross country skiing. Bill had been once before and I had not. It wasn't the best conditions with snow on top of a layer of ice, but we managed. Bill spent some time on his back just getting a different perspective on things. It was definitely a workout and I probably could learn a few pointers on technique Those cross country skiers make it look so easy. 

Just taking a break

Well after our cross country date I had to go to work for a couple of hours and because my foot felt good all day I thought I would just run home from work. And . . . well. . . . I guess I will be bringing my trainer in from hybernation . . . Ugh!

running the strip

I have been to Las Vegas many many times and every time I go I think, "Okay, this is the time I will find a more scenic, less dangerous route to run." I mean running down Boulder Highway with cars whizzing by you at 60mph, passing unsavory characters, running past a sewage plant, and crossing busy roads does have it's adrenalin rush. But, I prefer a little less stress when I run. Which is why I balked at my husband Bill's suggestion that we run down the strip Saturday morning. I've trusted his judgement before, i.e. the sewage plant. So, I was a little hesitant. Anyway, aside from a scary for me jaywalking incident, I found it to be very enjoyable. It wasn't very crowded and there were other fellow runners enjoying the early dawn before all of the tourists and characters turn out. You get a good workout going up and over the stairs and walkways, so traffic is really not an issue and you can keep a pretty good pace with few interruptions. It also allows for some good photo opportunities. 

Our team, Guster, has now run over 200 miles, well on our way to accomplish our goal of running 2016 miles this year. Good job, guys! Keep up the good work!
As for my goal of running 52 miles on my birthday, Bill has suggested that I do that on Saturday instead of on my actual birthday so that others can join me. I will take that under consideration, Also, I would like to run for more than just myself. If you have any ideas I would appreciate it. It would be great to get more people involved and make it count for something bigger.

It's epic 2016!

Since my last post, I have run 4 more marathons and still have not figured this distance out yet. I am not calling it quits, but I do want to focus on some other goals for awhile. I may or may not return to gain better understanding of the marathon. Out of the seven marathons I have run, I feel pretty good about two of them. The first St. George marathon in 2010  in which I conquered the distance and my third marathon at St. George where I had a 17 minute PR. I have since run 2 more PRs, but they weren't enjoyable experiences, not that I would characterize marathons as enjoyable, but I just didn't get into the "groove" during the race. I still haven't totally figured out fueling and pacing.

2012 St. George Marathon

So, onward and upward. For 2016, Brita, Wendy Bill and I, aka "Guster's Army" are combining our miles this year to total 2016. We've already accomplished our first 100.

Another unofficial goal I have made is to get to and from work without motorized power. I am a night custodian and my job is a mile from home. So far I've accomplished that for more than a year now. My thoughtful husband often texts me to offer me a ride, but I have to turn him down.

My running buddy

Lately it's been cold and snowy so my mode of transportation has been on foot. When the pavement is dry, I ride my bike to work. 

And now . . . (drum roll here) for my final epic running goal of 2016, I would like to run 52, yes 52 miles ON my birthday. Yes, you read that right, 52 miles on my birthday.  Insert your favorite interjection here. Why 52? Believe it or not, I will be turning 52 this year. How am I going to accomplish this you might be wondering? Well, I will have to train for it like any other event.  I will have to stay healthy by focusing on staying injury free and taking recovery more seriously than I have before. I'm not going for speed here. I have 24 hours to accomplish this goal. Usually, I would not tell anyone about this, but by letting this crazy idea escape the deep dark recesses of my brain, I guess I will really be making this a serious goal. I have 16 weeks, I better get started . . . 

Dear Marathon,

Dear Marathon,

Can we be friends? I have dedicated a good part of my time and effort trying to get to know you better. We have met 3 times, but I still don't feel as if I know you very well. You are a tough nut to crack. You've been kind to me initially. But just when I think I have you figured out, you throw up a "wall" and all bets are off. Your relative, Half-Marathon, has been more generous. Even as I have given my all to that relationship, Half-Marathon has rewarded me with a sense of accomplishment. I wish I could have a similar friendship with you. Until then, I will keep experimenting, working hard, and preparing to meet you again.

You even rejected Ryan Hall, Abdihaken Abdirahman, and Desiree Davila at the London Olympics. That's 50% of our athletes, pretty tough odds. Yes, we have run the "course" of our relationship, but somehow, it's always me who loses her dignity after you've chewed me up and spat me out. After we met the last time, it took me weeks to get over you. You even managed to interfere with my 5k. I'm not complaining too much about that (I don't really like him anyway).

When I dedicate myself to you, I sacrifice triathlon, bike rides, half-marathons, and other friends. I have to be single minded as I prepare for our upcoming meeting. No matter, I am willing to do what it takes to be your friend. Hopefully, next time, we can leave this relationship with mutual respect. See you soon!

Sincerely,

A dedicated runner