And unto dust you shall return...

During this past week a lot has happened - the start of Lent, a trip to Vermont in the midst of a snowstorm, my longest run since November (7.3 miles yessssss!), Valentines Day full of flowers and sushi, a 50 degree Friday, and a plunge run by a friend supporting suicide prevention...all wonderful, wonderful things.  And if you've got a free moment and are looking for an awesome blogger to follow check out http://ontheheights.com/ - Diana is an extremely talented writer and runner (previously ran XC in college) and her blog is always an uplifting read!!!

During Lent, many repent, fast, or attempt to make a change during the 40 days (well 46 I think if you count the Sundays) leading up to Easter Sunday.  This is always a great time to asses your individual journey to become more involved with God and find ways to strengthen that relationship.  It's not simply a "New Year's Resolution" type event, but something much more meaningful than that.  During the past year, I'll have to admit, I've been wishy-washy at best about getting to Mass each weekend - so this is my main goal during this year's Lent and I'm hoping to maintain this long after Easter.  One of my grad school teachers at Gardner-Webb University explained the relationship very well: "How can you be nourished by eating only a few times per year.  You can't - it's impossible and you would die.  The same goes for your faith.  If you are rarely working to strengthen your faith and relationship with our Lord, then how strong with that relationship be.  Nearly non-existant."  By no means do I think that simply attending Church will make me a better person, but at the least it will put me in the right place to begin working on that relationship again.  I also plan to uphold the meatless Fridays tradition and skip the ice cream (with the exception of Sundays) which is NOT going to be fun, but there's nothing wrong with a little sacrifice.

Vermont was awesome. Cold, but awesome.  My boyfriend and I decided that this trip would serve as both our Christmas gift to each other and our Valentines getaway.  It just so happened we booked the trip for what was projected to potentially be a record setting snow weekend.  Thankfully, we rented a 4 wheel drive vehicle and the weather was more than cooperative as compared to what the weatherman was calling for :)  Great food...not to mention that I'm still probably sweating out maple syrup (don't judge)...and great snowboarding weather.  This was Dave's first attempt at snowboarding, without a lesson I may add, so we can all imagine how sore he was at the end of the day. We definitely plan on going again!




Beautiful florals from Dave.



Cycling booties from Ferris!

I find it interesting that there were such extremes this week regarding the weather.  Mild wind Wednesday morning made my 7 mile run most enjoyable.  And I'm incredibly thankful for the 50 degree Friday we had.  Not that I don't enjoy spinning at the Peddler, because I definitely do and am getting noticibly stronger with each week's sessions, but nothing compares to riding outside. I got out for a much needed and appreciated a 30 mile trip through Rumson and the Highlands.  I'm still can't believe how things have changed in some areas following Sandy.  Last but not least, Saturday morning's run along the ocean was in light snow flurries with crisp, fresh air. Such a great week for training outdoors.


Finally, this morning following Mass I joined Bob and many of the folks he got togther for a "Plunge" benefitting a suicide prevention organization.  My toes may still be frozen and I'm not sure if I ever fully recovered from this dip.  Dave decided this wasn't his cup of tea but was amused enough to record the event. (I think someone threw a little profanity in there, so I apologize for that in advance...but in their defense it was really, stinkin' cold.)  Next weekend, I'm 99% sure that there is a Polar Bear Plunge supporting the Special Olympics at Pier Village in Long Branch if anyone is interested.  I've had my fill of the freezing ocean, but may stop down to support everyone and enjoy a warm cup of coffee.



 

 

 

Do not neglect to do good and to share what you have,

for such sacrifices are pleasing to God.

Hebrews 13:16

 

 

IT Band Rehab...UGH

Pic from this site.

As promised, not that there isn't already enough info out there about IT Band issues for runners, I have put together my own little blurb on this painful bugger after going though some downtime and rehab to return back to my regular training schedule. The IT Band, which originates on the ilium (hip) bone from the tensor fascia lata tendon and part of the gluteal tendon and inserts on the lateral aspect of the tibia (just below the knee), is typically irritated from overuse or repeated stress as is recognized in distance running....in my case from too much mileage too quickly before the body (muscle and connective tissue) was ready to handle the load AND poor running form. So I figured I would put my snowball of mistakes and some of the rehab work that I tried out there for anyone nursing this "irritation" just in case you are on the same slippery path and would like to make the decision to change your fate.


In my case, while preparing for the Chicago Marathon, my longest training run turned out to be slightly over 16 miles - due to poor scheduling, late summer travel, an increase in work duties since the student-athletes were returning back to campus, quitting my 20 miler 8 miles into (literally) a monsoon, and overestimating my ability to recover evidenced by my scheduling the Folsom Half Iron a short 6-7 weeks prior to Chicago...among any other excuses I came up with during that time to cut my long run short by a few miles. What turned out to be an amazing running experience, also became pretty dang painful after mile 22. This was the start of more "knee pain" to come during the Philly half marathon which ultimately forced me to take it super easy for almost 2 months and stay religious to my therapy regimen. I hadn't fully and appropriately prepared my body to endure the marathon, my running form had broken down (yeah, I started heel striking at some point as I made my way into the late teens during that 26.2), and thus my connective tissue had deemed it appropriate to let me know loud and clear. The following are some of the options I tried out with our athletic training staff on my road to recovery:


Ice and Rest.DUH. While this may the most highly recommmended, logical duo for an overuse injury that everyone knows, how many people skip right over this "easy fix" for some magic trick that they think will get them back to running faster and farther than ever? Rest is also probably what HELPS THE MOST to recover from this case. Sometimes the addition of an anti-inflammatory medication can assist in reducing the pain if it is bad enough. Stop doing what is causing the irritation, look at your training (and maybe your shoes) for the root of the problem, then change your training to fix it. In my case, after the hip surgery I completed a ton of therapy on a single side of my body...this left my non-surgically repared side weaker (especially the glutes). So what have I done to help this? I've changed my lifting program (just a little bit) by adding additional single leg hip and glute work. Some of the specific strengthening exercises I now perform ~2x/week include: Pistol Squats (known by some as Hip Hikes), weighted hip abduction (through use of a machine or resistance band), weighted hip flexion, single leg glute bridging, and single leg leg press.


Flexibility is also another biggie that is suggested to individuals struggling with IT Band issues. Most adopt this practice thinking that they will actually stretch out this crazily tough band of connective tissue. Not exactly the case. It's very very tough to increase the flexibility of the IT Band, but on the other hand, increasing the flexibility of the surrounding musculature couldn't hurt now could it? Certain tight muscles can actually inhibit others from functioning appropriately, if at all. Over the course of 13.1, 26.2, or 50+ miles that is a lot of pounding on and work being done by a body that is not working properly. When I walked into the training room after feeling the effects of Philly I was asked "well, what's tight?" and all I could do was laugh because I couldn't answer anything other than "well, what isnt?!" Other than the standard hamstring, quad/hip flexor, and glute stretches, I have also adopted some stretching through the movements of internal and external rotation of the hip. If you don't know what I mean, check out the pics below. And if you decide to try either of these out, be sure to communicate with the individual stretching you since only a slight increase of motion into the stretch can be pretty aggressive. Ease in gently.


Myofascial Release. This can be self performed through use of a foam roller or through a potentially more beneficial approach (or expensive....but ah, the perks of having access to trained individuals where I work) called A.R.T. (Active Release Technique) which should be performed by a practicing therapist/chiropracter. It involves some pressure or manipulation of the tissue and light dynamic stretching and while this is lightly painful, I definitely think it helped throughout my recovery process.


Friction Massage and Graston Technique. I lumped both of these together since they consist of actually inflicting friction to an area thats already flared up because of friction. (Funny and backward, right?) Maybe, maybe not. While not totally proven, the belief is that the manual friction used in these types of treatment on the scar tissue or affected area will actually promote tissue repair. Since we don't yet have the "official" Graston tools as shown in the linked video, we used a scissors handle to do the job. I'm not going to lie, during the first treatment I almost jumped off of the table and while we tried it a few times, I'm not sold that any benefits from this technique for IT Bands are actually worth the pain. 



Plunger Technique. I had never heard of this practice until one of our new sports medicine guys brought it to our athletic training room. Through use of the plunger, one can actually seperate the IT Band from some of the surrounding tissue which further allows the therapist/trainer to gently massage under the IT Band and break up some of the adhesions. Will you still be a little sore or irritated after this type of treatment, sure, but it just takes a different approach at easing this issue. You can check out the plunger method video here to get an idea of this technique. I definitely prefered this style treatment as compared to the friction treatments.



Running Drills. Outside of the ice/rest and strengthening, I highly suggest cleaning up your running technique as a means to steer clear of future IT Band pain, especially if your running form tends to break down during runs. Some drills recommended to me were: high knees, butt kicks, A skips, lateral A skips...all of which should be performed both forward and backward on the balls of the feet and feet striking directly under the hip. Simply running more can also improve your running economy, but by no means am I suggesting you head outside for a 10 miler right now if you are just starting back into running...ease in. 


One thing I did not try was K Tape (kinesiology tape) - I don't know enough about it, other than after the last beach volleyball Olympics it seems to be booming. What I do know that it must be applied by someone trained using this product in a specific pattern for each certain type of injury. Maybe I just haven't met anyone who uses this practice, or maybe I'm just a skeptic...but like I said this is one I chose to skip. If you have any info or experience with this method, feel free to share.


Notice in my first sentence I said that I would be writing a "little blurb." False. Such was my intention, but you got the long version of my take on this pesky injury. I can now once again sleep on my right side, cross my legs while sitting, AND run without much snapping so I must have done something right! Best of luck training and hopefully someone picked up some useful knowledge!

A cheerful heart is good medicine,

but a broken spirit saps a person's strength.

~Proverbs 17:22

Tess's Top 5 Nutrition & Exercise Tips for 2013

Tess, a friend whom I met this summer through a mutual friend and the sport of triathlon is currently completing her Master's in Nutrition in Colorado (I know, I'm jealous too).  She has taken the time to put together her top 5 nutrition and excercise tips for 2013!  Enjoy!

Tess and fiance, Tucker, at Super Bowl Sunday 10K in CA.

Happy New Year Everyone!  I am a personal trainer and on my way to becoming a Master Nutrition Therapist.  As you may or may not know, exercise and nutrition go hand-in-hand to produce desired results, so I came up with a few tips that relate to both topics.  Please feel free to contact me if you have questions about anything I wrote, or if you have other general nutrition or exercise-related questions! pasternak.tess@gmail.com


1.  Commit to TWO weeks. If you are having a hard time getting started on an exercise routine, just commit to two weeks of consistent exercise.  This can be anything from walking 30 min a day, to taking a Zumba dance class.  In a span of two weeks, the mitochondria in our body has the ability to double, which translates to increasing our endurance noticeably.  At the end of two weeks, your body will be acclimated to the exercise you have been doing and it will feel much easier and more enjoyable than the first few days.  

   

2. Avoid carbs post-exercise.  If you are trying to lose weight, avoid eating carbs for at least 2 hrs after exercise.  Instead, aim for vegetables, proteins and healthy fats to help build muscle and encourage your body to burn up it's glycogen stores.  If you are not trying to lose weight and exercise with the purpose of performace, eating healthy carbs and proteins post-workout are important for recovery.  

3. Listen to your body.  Before you eat or drink, listen to what your body is asking for.  Are you hungry?  Are you thirsty?  Many people have stopped listening to what their body is asking for, and therefore have a hard time identifying these feelings.  Take a moment and ask yourself what your body wants and needs, and then act accordingly.  If you begin doing this and never notice a feeling of thirst, you may have to put yourself on a water schedule to ensure that you are drinking enough throughout the day.  This will help remind your body that it needs water, and eventually your feeling of thirst will return.  

4. Stop drinking plastic.  When liquids sit in plastics long enough, the plastic begins to decompose and leech into the liquid. To avoid drinking plastics, dry out your plastic water bottles after each use, and refill them with fresh liquids.  This is especially important if your bottle is heated by the sun on long bike rides, or sits in your hot car, since this expedites the leeching process.  Another option is to use a stainless steel or glass bottle (that does not have a plastic lining) instead.  



Wouldn't surprise me if Tess made that popsicle!

5. Avoid the sugar crash. If you are an endurance athlete, try fueling with whole foods rather than sugar during long training sessions and races.  Yes, processed sugar provides an instant pick-me-up when you are starting to feel sluggish, but your body burns through it very quickly and then asks for more.  Instead, try eating a little bite of food that contains some natural sugars, proteins, carbs, and fats.  Your body will be able to use the natural sugars first, and then move onto the other nutrients for longer-lasting energy.  If you are already in the habit of consuming sugars such as GU, sports drinks, etc, experiment with whole foods slowly.  Your body needs a little time to adjust to different fuels so take your time introducing new foods.  Examples of good sources of fuel include: 

• Peanut butter and sliced banana or honey on whole wheat or gluten-free bread.  (Cut this sandwich into bite-sized pieces so that you can easily grab a piece)
• Lara Bars or other natural fruit/nut bars that only contain ingredients that you recognize as real foods
• Dried Figs.  These contain ample amounts of natural sugars, but also enough fiber to slow down the digestion process.

Tess was also kind enough to put together one of her favorite healthy recipes.  This is a good hearty meal to have as a lunch or dinner. It provides the body with healthy carbs, proteins, fats and lots of vegetables. It has a lot of option for variety, and is really tasty - plus it is super easy to put together!

Pre-race pic before Folsom Half Iron - Terra, Tess, & myself.

Tess' Favorite Gluten-Free Power Bowl

3/4 gluten-free grain of choice (quinoa, brown rice, farro, etc)

1 c beans (black, pinto, kidney)

1 c dark greens (kale, spinach, chard)

1 c chopped veggies (bell peppers, carrots, celery, tomatoes, cucumber, anything you like)

1/2 avocado

Salsa and/or hot sauce

Salt and Pepper to taste

  

 

I'd like to say thank you to Tess for her words of wisdom.  These really are some great tips that anyone can put into practice whether one is looking to enhance their state of wellness or increase athletic performance!  Once again for any questions on this post or other general nutrition questions feel free to e-mail Tess at the address listed above - also, from time to time she shoots out e-mails with nutrition tips  If you would be interested in being added to that list, let her know!! 

 

 

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own, for you were bought at a price. Therefore honor God with your bodies.

1 Corinthians 6:19-20

Light Reading for a Snowy Christmas Holiday

I hope all had a safe and Merry Christmas!  I was lucky enough to have been able to spend a few days of the holiday back in PA with my family, during which I got in a little visiting folks and working out and a lot of reading.


 
Seriously, if you've got a little extra time over the holiday and want a great running read, pick up Once A Runner by John L. Parker JR. (Props to MU Head Track and Field/Cross Country Coach - Coach Joe for the recommendation) I read this cover to cover on Dec. 26...after my younger sister, who had promised to run with me, ditched me when we walked out and saw the streets covered with about 2-3 inches of snow (but no worries, I snuck in my own quick mile and half that morning since I knew what was coming!).

The snow scene Angie & I walked out to on Dec 26.

Once A Runner is a fictional novel about competitive collegiate runner, Quenton Cassidy who has dreams of (and the opportunity and talent to) running a sub 4:00 mile. You experience the life of a man consumed/obsessed with training:"The Trial of Miles and the Miles of Trials" as it is repeatedly referred to.  Just as he is in peak shape for his last outdoor season and having just recently run a 4.00.01 mile during indoors, he is suspended from the track program and will not be allowed to run the university's home meet against John Walton (who is modeled after John Walker, the first man to run under 3:50 in the mile). His mentor through the process, character Denton (fictional Olympic champion runner that takes him through a 60 x 440 workout...yeah, tell me about it) helps train him away from the campus and disguises him as to sneak him in for the race.  The novel is amazing because it takes you second by second through the competitive runner's head during training and races, including the last race where he runs a 3:52.5 to hold off Walton during the final stretch.  The novel is emotional and almost heartbreaking at times as you witness the sacrifice and dedication from within the runner's own mind.  Like I have said, a must read for runners and probably the best running novel I have encountered thus far. 

Two quotes from the book that really stuck out to me were ...parentheses inserted by me for clarification: "But the runners (recreational) resembled them (competitive runners) only in the sense that a puma resembles a pussycat.  It is the difference between stretching lazily on the carpet and prowling the jungle for fresh red meat." ...hah I'm definitely the lazy stretcher on the carpet.  And I'm not sure why I love these aggressive animalistic quotes but I do.  And "Running to him was real; the way he did it the realest thing he knew.  It was all joy and woe. hard as a diamond; it made him weary beyond comprehension.  But it also made him free."  I realised after the fact that this quote was also printed on the back of the book...funny how that works out.

Anyhow, following is the short list of running reads that Coach Joe had sent me in his preferred order with his own commentary:    (I have currently crossed #1 & #6 off of the list)

Our back porch.

1. Once A Runner – John Parker (a cult classic)
2. Best Efforts: Stories of Great Runners and Great Races – Kenny Moore(best running writer ever)
3. Bowerman and the Men of Oregon – Kenny Moore (1^st 200 pages  are painful but then it gets good)
4. Pre – Tom Jordan
5. The Four Minute Mile – Roger Bannister
6. Born to Run – Chris McDougall
7. Again to Carthage – John Parker
8. Runners & Other Dreamers – Parker I think
9. Running With the Buffaloes (about Colorado U. team) – Chris Lear
10. Ultra Marathon Man – Dean Karnazes

If you have read any of these and want to offer an opinion - of have your own favorite running reads, please post!
 

Ang's instagram during movie #1 - She's on the right ;)

Needless to say, Ang did still want to hang out and we picked out a few movies from the local library.  Since we weren't running, I had to do something though - hence the stationary in front of the TV.  And if you can't guess that movie its Twilight, which was followed by the Hunger Games and Crazy,Stupid Love.  I mean really, who doesn't love a sappy movie marathon! 

Best way to watch movies!

Also, some really cool Christmas gifts from my family:  26.2 bead from my parents and a Tortoise & Hare bead from my sister Ang to represent us running the Philly Half together.  Both meaningful and clever! Love them!

Last, my brother made a bet with me over Thanksgiving that I could not single arm snatch 65lbs using a barbell (as compared to the smaller dumbbell) since it is "so heavy." Sarcasm.  A barbell weighs 45lbs and each green is a 10lb plate.  I called BS and wanted to put up the video for all to witness it. Oh, for those that underestimate!!  His only response to the video: "Ew."

 

Since I am finally back on my feet and running after a few weeks of rest and therapy, in my next post I will discuss a little bit about my IT Band treatment and exercises since it is a common running injury/annoyance that many struggle with at some point.  Hopefully it will be a little help to a few of you runners out there!  Have a Happy New Year and I'll see you in 2013!

   

 

And this commandment we have from him: whoever loves God must also love his brother.

1 John 4:21

Setting Goals - Why wait for New Years?

Big news! Ran 2 pain free miles this week :) Yesss! Slowly making my way back to running!

But while I've pretty much taken time off these past 4 weeks from training, I've had a lot of time to check out races in 2013 and to evaluate my training and goals.

Goals for 2013...or more like a checklist for whenever the time comes:


What my lunch should look like more often

• Run a <6min mile (hopefully at the MU Outdoor Opener)
• Half Marathon <1:40 (~7:38 pace)
• Marathon <3:43 (~8:30 pace)
• Average over 20mph on the bike during any tri distance....literally any on any course. Each year I get closer, but it hasn't happened yet.
• Complete an olympic distance tri swim in <30:00
• Run an ultra without dying - yes, a 50k counts!
• Bike a century...maybe with a beer or lunch during...not necessarily a race.
• Half iron distance tri <6:00:00 (This will be a huge challenge to complete at Woodstock or Timberman, but I'll see what I can do about it.)
• Maintain a body weight of 135-140lbs.  At the LB Half last year I was 143, at Chicago I was 148 - the difference mostly due to enjoying my summer ice cream and adult beverages to the fullest.  As of today I am 149 so I've got a ways to go, but this one can certainly be acheived if I make better lifesyle & health conscious choices.
• Drink more water (...which means less coffee - I currently drink a pot or more/day)
• Volunteer for at least 5 races.
• Convince my boyfriend to run a 5...or maybe even a 10K.

Dave & I at the tree in NYC

While I may not complete all during 2013, I can dang well try. Obviously some of these guys have asterisks assuming I stay healthy/etc., but I feel if I train smarter and more consistantly, I can eventually check off a couple of these! :)

Right now my 2013 line-up is taking shape.  The following includes races that I'm already registered* for or am highly considering to participate in:

March 23 - *Allstate Life Insurance Half Marathon in FlushingMeadows Park, NY
March - Monmouth University Open Mile in West Long Branch, NJ
May 4 - *Woodstock Triathlon Festival (Half Iron Distance) in Town of Bethel, NY
June 2 - Navesink or Swim (1.2 or 2.4mi swim) in Rumson, NJ
June 16 - Long Branch Tri #1 in Long Branch NJ
July 21 - New Jersey State Triathlon (Olympic Distance) in West Windsor, NJ
August 18 - *Timberman 70.3 in Gilford, NH
September 28 - Mountain Madness Ultra (50K) in Ringwood, NJ
October - Runner's World Half & Festival in Bethlehem, PA

Not a bad list at a glance, but you never know - much of this could change over the next few months.  If there's a race that I should check out, please let me know!

And to round this post out, I got to see a bunch of teammates from college tonight - first time in years for a few of them.  Great to see them all and too bad Cait couldn't join!!

He gives power to the faint,
and to him who has no might he increases strength.
Even youths shall faint and be weary,
and young men shall fall exhausted;
but they who wait for the Lord shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

Isaiah 40:29-31

Stroke, Stroke, Flip Turn, Choke.

And so this is what recovery feels like...



My locker at work is finally
getting some use!

In my last post I spoke too soon. Since Philly my IT band at the side of my knee (on my non surgical leg) has been lighting up like a Christmas tree every time I run over 1.5mi or so. I'll take this little flair up as a message to get off my feet and back into the pool and weight room - a little (or a lot) of recovery could definitely do the body good anyhow.

Over the past couple weeks without a triathlon to train for in the near future I've really been putting off swimming - always coming up with an excuse: well Chicago or Philly is coming up so I should be running...or just complaining that it's cold out...either way, getting back in the pool was not as much fun as I would have hoped. I had decided to take atleast a solid 2 weeks off from running - after all, it has been a long season - but after a bit of tenderness during an easy 2 miler this weekend I think I may extend it another week or so to be safe. I am currently focusing on getting back into a bit of strength training and some swimming for recovery. Through the end of September I was averaging 4-5K in the pool per week (not that that's a lot, because it not - swim team members easy finish that in a single practice) but since then I can probably count the number of times I've put on the ole one peice on a single hand. Eeek!



Bob hard at work at the pool.

Which brings us to last Tuesday's pool "workout" (I shouldn't even call this a workout...and no warm-up needed since it was all basically at a warm-up pace): 5x200 with focus on technique, a little stroke counting, and a lot of choking/drinking the pool water. I can blame it all on Bob (he runs the pool at MU and has helped me a ton with my stoke over the past year - thanks Bob!) for making me flip turn during workouts...but on the other hand once we transitioned to open water this summer it was amazing how much easier open swiming felt! I didn't think my lungs were about to burst every 17 strokes. For anyone interested in triathlon training, I highly suggest learning to flip turn! I've heard folks argue that you will never once flip turn during a triathlon so "why learn?" But after a little practice with flip turns this past year I totally disagree (and so does any legit swimmer that I've asked) for these few reasons:


Where the sinking...I mean swimming...occurs.

1. Flip turning allows you to keep swimming without stopping/"breaking" which also cuts down those extra breaths usually taken at the turn around.
2. I also believe it teaches your body to become more efficient at using O2 while swimming (similar to training at altitude aka "hypoxic training" - see the exercise physiology side of me does come out sometimes) which is definitely important since we aren't exactly free to breathe as we would running or biking....thus making open water swimming feel that much easier when it comes time to race.
3. If I'm going to do timed sets or sprints I really do tend to finish a few seconds faster and am able to maintain a better rhythm.

I'm sure any more experienced swimmer could pack in a few more reasons, but those are my main few to justify flip turning on the regular. With a little practice and patience, I suggest every triathlete should develop flip turns as part of their swimming skill set.

On the recovery/theraputic side of things, when I swim my body feels great. Simply floating for 10min used to be part of my therapy post-hip surgery in NC. I'm guessing decompression due to the joints being supported by the water (rather than bearing the weight of the body) helps to decrease amount of pain and stiffness in my hips and SI joint area.

While I continue to recover and rebuild, let's all keep our fingers crossed that I'll be up and running (just a little bit) in no time! And sidenote, I'll be helping out at the Big Chill 5K at Rutgers this coming weekend - if you'd like to race registration is an unwrapped toy for a child ages 3-14 worth $10 or more. Cya there!!!

Heal me, LORD, and I will be healed; save me and I will be saved,

for you are the one I praise. 

Jeremiah 17:14

Thankful for 2012. The Recap.



May 2011 - 1 week post surg
Sorry, could't get the pic to rotate!

What a year 2012 has been and for this I am incredibly thankful!!  After taking all of 2011 off from racing...and basically running...for my hip surgery,  I couldn't have asked for a better 2012 season.  I had the opportunity to train hard, race hard, and meet some really awesome people along the way.  It's still hard to imagine that at this time last year, I was struggling to finish a 2 mile jog and couldn't get away from the hip and SI joint pain that would creep up with every step.  After plenty of strength training, stretching and foam rolling, and many chest deep ice baths, I was finally ready to push it starting in about April.  Even though I was still only running about 10-12ish  miles per week, I was also getting in the pool 2-3x per week and hitting up a challenging spin class at The Peddler bike shop in Long Branch 2 nights/week.  (Btw if you have your own bike and trainer, I highly recommend stopping in on Tues & Thurs nights starting early into the new year - only 10$/session.  The guys there are some pretty cool dudes as well-they taught me a lot about taking care of and assembling my bike and were never sales-pushy.)  The class helped me to become a more efficient cyclist by teaching me to pull through the full circle of the cycling motion (yes, I was a pedal masher), increasing my cadence, helping to develop power, and increasing my VO2Max.  Since sprinting or hard run intervals were still pretty painful and out of the question in Jan-March, I attribute my ability to run fast(er) and recover during the early part of the year to those classes.  You can bet I'll be back and ready to do some work this coming January.

So after hearing a light background, this was my 2012 race line-up: (**indicates 1st attempt at race distance)

 

Long Branch Half Marathon** (5/6)  Since this was my 1st race post surgery, you could imagine how excited I was going into it - and it was my 1st shot at13.1 so my goals were pretty simple a) finish without walking and b) try to finish in under 2 hours.  I had debated using the 1:50 pace group, but after the 2nd mile one of the other females in the group and I started talking and we broke away from the pack.  Katherine and I ended up "hanging out" during the race and she coached me through some little things that a 1st timer might not think of.  We ended up blasting through the last 3 miles at a 7:30min/mi pace.  Everything about the race was awesome.  We finished in 1:43:21and it was faster than I ever would have considered I'd be running.    (Side note: She ran this just a few short months after having a child. Absolutely amazing woman.)  Shortly after finishing we both said "I think I can definitely run faster."  Ah, how quickly an accomplishment turns into a platform from which we want to progress. 

Post race lunch at Pleasant City!!

Kings Mountain "Over the Mountain" Olympic Triathlon (5/19)  Two weeks later I was in NC to visit my old roommate and training/racing partner from grad school, Terra.  2 years prior she convinced me to tackle this race and it surely lived up to it's name.  AND they changed the run course this year to make it HILLIER. Crazy folks, what were they thinking?!  But we had great race weather and were surrounded by many friends & Terra's family :)  To give a little info on Terra: she is a phenominal swimmer (swam Olympic trials back in 2008), recently finished her masters in psychology, moved back to northern Cali with her family, and finished her 1st ever marathon a few weeks ago!

Folsom Long Course (Half Iron) Triathlon** (8/18)  After NC, I had plenty of time to prep for this inaugural race which was held in Cali about an hour or 2 from Terra's home.  I had convinced her to sign up with me, and she also got a friend and fellow swimmer Tess to join.  Race day we were incredibly lucky with the weather - overcast for the majority of he race...and I'll take that on any day that would be projected to hit 96.  Technically, there are a few things I would suggest changing from a safety standpoint, but overall an okay race. A beautiful & cool lake swim, country (decievingly hilly) 2 loop bike course, and a rolling 2 loop run on bike trails (that they left open to random cyclists/runners - no bueno).  Of course Terra & Tess were #1&2 out of the water and Tess wound up running the table to win our age group. She is an animal (and currently studying for her masters in nutrition in Colorado - I hope to have her write a nutrition piece for my blog one of these weeks since we could all use the info).  While I pulled out decent times in the swim and bike, I crashed hard during the run.  2 miles in, full leg cramps in both legs brought me to a seated position for about 5 minutes - Tess was right begind me and got to watch me go down like I got shot.  While it may not have been pretty, I did a walk/jog "tin man" to make it to the finish in 6:16:47.  I'm not sure if I had ever been happier to cross a finish line than that afternoon.
  



Myself, Terra, & Tess getting ready for the long course.

 

One good reason NOT to wear heels!

"One More Tri" Sprint Triathlon to benefit Special Olympics of NJ (9/23)  This was another inaugural race, and while I was hoping to sign up for a Long Branch Tri Series race through Split Second Racing, that happened to be the only one nearby that I could make work time-wise. 400m swim, 12mi bike, & 3mi run.  This was a really fun race (plus it was flat and fast, but the run course may have been a bit short) and I highly recommend it to anyone looking to dabble in triathlons. It also supports a great cause, The Special Olympics of NJ, so you can't go wrong with that.

Bank Of America Chicago Marathon** (10/7)  While a few years ago I thought folks who ran marathons were all nuts, last Christmas over lunch, I found myself being enticed into running Chicago with a long time friend from high school, Nicole.  She is currently living in the city while working on her masters.  For a 1st time marathoner, this is a great race choice.  The course is pretty flat and well organized.  The best part of the race though was the many supporters and volunteers along the course - they were super encouraging and made the athmosphere was electric.  We even had a great time checking out all that there was to offer at the expo.  I will definitely be marathoning (or maybe an ultra) in the future. 

 



Niki found the best shirt on the rack!

Runner's World Bethlehem 10K (10/21)  2 Weeks following Chicago, Cait, a best friend that I played basketball with in college, and I ran the Runner's World 10K in our old stomping grounds in Bethlehem, PA.  This was her 1st ever race and, like I've said before, I think she's hooked. :)  Next year we are shooting for the half (and we will be ready to take on the hills)!!
 

Kels rocking an official time of 1:42:10.

Philadelphia Half Marathon (11/18) Last but not least, my younger sister Angie and I raced Philly this past weekend - also her 1st road race.  To be blunt, since Chicago I had really poo'd the bed with regard to training/nutrition/weight management/etc.  At about 6-7lbs heavy and sick with sinus and chest congestion I was debating how hard I would run Philly and was leaning toward taking it easy.  My sweatheart of a boyfriend proceeded to give me the kick in the pants that I needed when he said "I didn't come all the way to Philly to watch you jog around on the road and not try."  That settled that.  Also, luckily I had brought along my Instead Softcup since I was passing along a few to my Mom to try, because it sure came in handy Sunday morning.  As for the race, Ang finished at 1:59 a minute under her goal...and didn't walk!...and her knees are still in tact!  Booyah! She is down for another run next year and maybe a tough mudder :)  I was lined up in a different corral for the start and by chance met up with Katherine, whom I had randomly ran with during the Long Branch Half.  She was shooting for a 1:40 PR, so I thought "what the heck, why not try."  We went out hard - or as hard as we could with how tight the first 3 miles were - this is where a few agility drills could come in handy.  It came back to bite during those dang hills (yes, mile 7 was one long hill and I cursed my way up it with each step).  I remember hitting the last turn around, my legs were slowly rejecting the thought that I wanted to move them faster, and I finally took my head out of my butt to look around and enjoy the scenery - I was running along the river by the boathouses where my family had watched my brother row (crew) a few years back.  If you've never been there for a regatta, boat house row is a pretty cool place to check out.  While I'm glad I ran hard, I also wish I had opened my eyes to take in more of the city.  Katherine crossed the line in 1:39 and I take my hat off to her, she was really moving.  I followed with 1:42:20 - a PR by just over a minute. Not too shabby.



Obviously I have many things to be thankful for: great family and friends, health, the ability to travel, train, and race..and everything else in between.  But enough about the past, over the course of the next week I will be evaluating my training and preparing to push harder and smarter for 2013.  It's been real 2012, but on to the next season.

 

And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.

Colossians 3:17