Pinteresting my Workouts

As you know I've been without any real running for 4+ weeks annnnd I'm pretty much losing it. Luckily I have a perfectly normal obsession with Pinterest that I used to run, well... pretty much every aspect of my life. I use it to organize my several closets and pack (think the computer program Share used in Clueless), pull ideas for redecorating and recipes, etc. How do I pull this into running? I use it to gather, store, and rate workouts. From running to gym workouts, I collect everything that looks fun or challenging. Pinterest is a great source to find workouts to change up the same old, same old!

If you aren't following me on pinterest already and would like to, you can find me here!. Although I'm told I bombard most people's facebook feeds when I got on my little pinterest sprees. Woops! Sorry I'm not sorry. I digress...

So how have I used pinterest to organize my workouts? I have 2 boards:

"Workouts to Try" and "Workouts that Work" boards! As I find good workouts (or hear about them and create a pin) I load them into Workouts to try. If I'm feeling like I need something fresh to get my out of bed and into the gym, I"ll go on my board and pull one. If I find they are challenging and I like them I move them to "Workouts that Work" if they don't work-- they get deleted!

My Fav Workouts on Pinterest
I've found a number of workouts that I really like and some of them have kept me from having a complete meltdown during my non-running time. Here are a few of the highlights....

1) Biggest bang for your mileage! I call this the Run/Walk Cal scorch. You really can burn 300-400 cals in 30 minutes.Run 7 MPH for one minute then drop down the speed (4 MPH) and ramp up the incline (to 15) and walk for 3 minutes.
Pump up the Workout!:
-While walking try not to hold the bar at all, leaning forward and really burning those glutes
-Pump up the speed! I like to kick both speed settings up. Moving up the walking speed will really start
burning the cals

2) Everyday Booty Kick! If you have ever woken up early on a Saturday morning and turned on TV you'll have noticed Brazilian Booty! Don't want to pay the "3 low payments of $19.99"? Get the workout right here! Add this workout 3-4 days a week (just a few minutes) and you'll be booty poppin!
Pump up the Workout!:
-Add in a 1-minute plank between sets

3) Little Black Dress Toner! Want to get all those girly muscles nice and toned? This workout will do it. BONUS: You're also working a lot of those running support muscles- Tightening the upper arms for better pumping, Calve burns are always a bonus for running, and lunges should be included in every runners workout.
Pump up the Workout!:
-For the lunges, do jump lunges alternating legs to make it a more cardio workout.
-For alternating shoulder raises: Use a step to get a better calf burn.
-Throw in a set of burpees. Why? WHY NOT?
Get the full workout here!

4) Speed Workout Variation Sticks! I try several types of speedwork for my running in attempt to change things up and keep the muscles guessing. If you get stuck in the same type of speedwork you'll hit a plateau.

A way to avoid doing that is by jotting down various running workouts (organized by type if you're so inclined-- Speedwork, tempos, etc) and pulling the stick right when you're ready to go. Remember to put in those "deadly" workouts that you hate. This will force you to get through it without having to dread it all day.


Marathons?
I know... I know... HOW am I going to get to 100 when I can't run? My upcoming July marathon looks like a no-go but I'm busting my butt in PT to get back to good health so I can get right back to it come August. What's next? I DON'T KNOW!!! In attempts to put out positive energy I would like to plan for a marathon in late August/September. So, I need your help! What marathon should I run in August or September? Some ideas were submitted....
E.T. Marathon
Leading Ladies
PA Grand Canyon Marathon
Other ideas?????

Weigh in- I'd love to hear more ideas. Also... send my knee any spare good mojo you have! :)

-Stephanie

"Run to Win" -Meb

Running (sort of) in Wales!

Pip pip cheerio and alllllll that hob nobbery... from Cardiff, Wales! I'm spending the week doing what finance people do at this week of the year- quarter close! Good times. This is my first time to Wales and I'm pleasantly surprised at how cool it is! It's a small city full of life and I love when the old meets the knew (people, buildings, streets sites, etc) in these kinds of places. Most of all.. I LOVE the FOOD!!! I've had an affair with an entire loaf of potato and rosemary bread for dinner... twice. And each morning I jump out of bed knowing that (once my workout is complete) I'll be able to go down for fresh croissants, brie and fruits. I'm on a serious carbo-load diet for...

... well nothing! Because I'm not running! But you know what? I really don't care. I justify it by telling myself that the more I eat the things I love, the less stressed I am, and less stress leads to less fat retention. It's a fact- look it up! And if you find evidence refuting it, don't tell me or we won't be friends. 

Running Update!

I snuck in 3 sessions of PT before I left for Cardiff. I've been assigned a number of exercises to do while I'm here and I've stuck to it. For those interested in the types of exercises that help an injury like IT band friction syndrome, they are all about stretching and strengthening the inner (mostly) and outer thighs but NOT the quad! Noted...

• Tensor stretch- a stranding sideway stretch to get the IT band to loostened up
• Hip adduction Squeeze- inner thigh strengthening either done on a the (good girl) machine or (hotel style) squeezing a pillow between your knees.
• Hip adduction with resistance band- working the same as above
• Hip abduction- strengthening exercise to work the outer thigh. These weren't assigned to me but I've done them either with the (bad girl) machine or using the resistance band. 

I'm limited to a "mile- maybe 2" depending on how I feel. I just have to run while I'm here because 1) It's a new country to run in and 2) I can't go much longer on the elliptical! Not to mention, I have some GREAT running views...

I've been running by the "minutes," allowing myself a run as long as I get my exercises all done the day before. I've started with 25 minutes and added a few minutes each day until my kneed hurts then supplement my workout with the elliptical and other gym exercises. I've gotten up to 35 minutes before it starts to hurt. The good news? My hotel has a hot tub! That will certainly help in this rehab process. 

I feel good with the progress made so far. Its a slow process (especially while traveling this week) but my Dr really has me feeling positive about the near future. I'll keep you all posted on the progress but for now I'll leave you with this...

ROOOAAARRRR

Tutaloo!!!!

-Stephanie

"Run to Win" -Meb

If it ain't Broke Don't... Buy Fancy New Shoes?

At this point it's been 17 days and 20 hours since I've last been able to really run... but who's keeping count? I finally got diagnosed at a nearby Orthopedic and Sports Medicine physicians office. If you're friends with me on "The Book" you may have seen this...

I have (in my medical opinion) what looks like a tiny alien in my knee. From the eyes of a license Dr. it's severe Illiotiabol band friction syndrome. Specifically, it's caused a "Baker's cyst" and fluid on the knee with a small edema in the band. Any IT band issues are a very real fear in runners because once you have an issue, it seems to pop up all the time. This is not my knee but it looks very similar to mine. You can see Marvin the Martian just hanging out in there.

How did this happen?
As anybody would, my Dr went to "over use" citing the 81 marathons. However, he also pointed out that I have ZERO cartilage damage in both knees and they actually look great. This is simply a tightness of muscles (from lack of stretching) that was set off by a few bad stars aligning: New shoes that changed my form and a very sloped road in the Hatfield McCoy Marathon.

There is something I have to get off my chest. I am... an over-pronator. Don't judge me! All this time I've thought I had to change, conform, be more like other runners that have ideal sloping arches and ankles that align with the knee and the hips. I've carried this secret shame my whole life and recently tried to change by buying a stability shoe... to my detriment. I told the Doc about my confliction. His advice? Go back to minimalist shoes. Run the way your body wants to. Essentially, if it isn't broke don't fix it! 

He went on to point out that each runner's alignment is different and running with a high arch and lined up ankles may NOT be the best thing for ME. He also told me that the fastest runners are the ones that run like me! Overpronation means we use our big toe to push off and it's the strongest part of the foot to use. Heck yeah! So all you overpronators- say it loud and say it proud: "I HAVE FLAT FEET AND I LIKE IT, LIKE IT, YES I DO!"


What's Next...
I complained about the "Herpes of running injuries" to my Doc. After he decided NOT to remove me from the facility he told me that TRULY it wasn't. I'll trust him-- for the sheer fact that he's telling me what I want to hear-- but he says with proper therapy and then preventative measures I can keep it gone forever. What must I do? It's bad... like REALLY REALLY bad. Please, if you're a runner with a queezey stomach, please just skip to the next section...

• STOP Running for THREE more WEEKS! Oooooh no he didn't! I have to admit, the past three weeks have been helpful. My knee doesn't feel like it's popping out of place anymore. It's a challenge mentally. I feel like I'm losing my speed and endurance. In this time I can bike, swim, elipticize, etc. 
• Stretching!!! NOOOOOO! I hate stretching more than anything. It takes a lot of time. I'm not good at it and I've never needed it... until now. Let's face it chaps, the old body just isn't springing back the way it used it. 
• Physical Therapy. OH THE HUMANITY! Ok this one may not be so bad. I have my first appt today, so I'll let you know how that goes. 
• Minimalist Shoes! YAY I like this one. Getting back to my old alignment, although it doesn't help that I cannot run yet. 

He said 2-3 weeks, but unfortunately I'll be in Cardiff, Wales next week so no PT for me. I guess it's the elliptical for me for a few more weeks... pray for the soles of the people that have to see me every day. There is no way they're all making it out of this alive. 

-Stephanie

"Run to Win" -Meb

The first 80 marathons were ok, but 81...

At some point in life I had to realize that although my birthday cake may still says "21" my body doesn't... that day was this past weekend. My 81st marathons was looking to be a hopeful one. I won a cool new toy as a door prize at the Hatfield-McCoy skit on marathon eve...

Hanging with my marathon maniac buddies from all over! My favorite Floridians (sans Greg G.), my (now) DC buddies, and my Fellow Flower Chicks that I love to run with... as well as many, many more. Meeting some new friends in person- Danielle is on her way to 50 states and kicking butt while doing it. So happy to have finally met her in person!

Florida Friends ... plus a few others

The Start and the Finish...
I felt fantastic at the start of the race. Getting into a little groove on the rolling hills of the Hatfield McCoy Marathon. I even got that nervous "can I hold this???" panic I haven't gotten in about 4 years. I reminded myself that this is my distance and I KNOW the marathon. I also reminded myself of all the speed work I've been doing and how much it's about to kick some @$$ on this course.

That's when this little guy joined me. We found him on the bridge that sways when a lot of people are on it. He got a little scared of all the movement and we picked him up and carried him to safety. Only to reward us all by running along side... for about 10 miles. Seriously, tiny legs but a big heart (reminds me of somebody else I know...). Anyways I thought this was Buddy's (that's what I named him) way of telling me "you can do it!!!"

I was busting out some 8:00 splits and feeling like myself again. Appreciating all that the course had to offer (this is still one of my absolute favorite marathons!) And then IT happened... It started with a little twinge of pain in my left knee. I thought "ah just a little tightness... it will work itself out." Then it started hurting more so I stopped to stretch it only for it to start hurting again in a half mile. This continued until about mile 20 when I just couldn't take it anymore. I stopped to stretch/rub the knee (PS. Rubbing a knee is not at all helpful). I was definitely frustrated and even Buddy left me in the dust!

Luckily Shannon and AJ weren't too far behind and caught up. They ran/walked the rest of the 5 miles we had left with me. This is why the Maniacs are such a tight group-- we work together to make sure everybody gets to the finish line! 

Post Race
I iced and stretched as much as possible. Even though it hurt, I couldn't miss a chance to dance it out as we cheered in the rest of the maniacs. This is me demonstrating "The Scoot" (my best move) to Lori and Mr. Hatfield.

So what's the status on the knee? I haven't ran ALL week and I'm going just a littttttle stir crazy! It's been the eliptical/pool/bike for me. :( The day after it hurt like hell but it's getting stronger. No idea what's wrong with it exactly- it pops out of place and clicks a lot, but hey, at least it doesn't hurt as much. I've been doing a number of strengthening exercises to do around the IT band and knee. Positive thoughts only so this is GOING to work and I WILL be running next week with NO pain! Or else... 

That's all for now. Race ratings coming up soon!!!!

-Stephanie

"Run to Win" -Meb

Speedwork Works and Memorial Weekend Running!

Say what????

You get faster... (wait for it) by training faster. Gather the pieces of your mind up off the ground. You would be surprised by the number of people that complain "I'm just not getting any faster" or "I hit a wall in my marathon time" then when I ask what speedwork they do, they side-head-tilt Scooby me. Hhhhh? Speedwork? Why would somebody need this? Well I figure the name in itself is enough to explain, but hey-- let's be blunt here...

Why Speedwork Helps: (Yeah there are articles that tell you day-by-day what to do and why it works. But, take it from a runner that has tried just about every "school" of running there is)...
1) Muscle Memory- You get your legs turning over at (around) the same speeds every time you run. To build gears, you need to get them used to moving faster and holding through the pain (more information on that in this article). Speaking of pain...

2) Blocking the Pain- I honestly believe that every runner goes out and experiences the same (relative) amount of pain. The difference is, runners are used to blocking it out. Half of training is (unknowingly) learning to block out what hurts. Don't believe me? The next time you're in a race and hurting-- just general soreness, not injuries-- kick it up. Seriously, speed up 10-15 seconds per mile and hold. It won't hurt ANY more than it already did. And I guarantee slowing down 10-15 seconds per mile won't hurt any less. So next time, kick it up and your body may respond in a surprising way!

3) Confidence- Holding faster paces for substantial training runs-- be it track sessions or tempo runs-- will leave you feeling much more confident when you slow down a bit at race time.

Speeding it Up...
Now the article referenced above tells you how to "ease" into speedwork. That's all well and good, but we all know I don't ease into anything. The best feeling in the world is walking (because you no longer CAN run) away from a speedwork session feeling incredibly sore and worn out. You've gone as hard as you could for as long as you could that day and you have pushed your threshold just a little bit more!

Yesterday I did my 3:20 yassos x 5!!! That's my speedwork of choice! Why? It's scheduled (1 time a week, starting at 3-4 yassos and moving up one every week), it's easy to follow and understand, you can do them anywhere (with a distance calc watch, a track, or a death-mill), it's goal oriented (3m 20s intervals for a 3h 20m marathon), and it works. Preach!!! Below is Bart Yasso. Remember his face-- he'll be the one you're cursing at around the 8-interval week.

Meet Bart...you'll curse him later

For the past few weeks I've struggled mentally though these. I'm not too surprised since I'm NOWHERE near running a 3h 20m marathon right now. But hey! B***s to the walls, right? To supplement my speedy, speedwork I've done at least one tempo run and another (semi) tempo run as part of my weekly routine. Every time I go out, I can run faster for a longer period of time and I'm getting back to my comfort zone doing it. Word.

Completely "borrowed" for the betterrment of runners :)

It also helps to shed some of the extra winter time lbs. So far I've lost 6 lbs-- over about 6-7 weeks. Healthy but very much needed. I'm running lighter and faster and feeling much better! And I'm 4 lbs off my best racing weight. #sexy-fide.

Memorial Weekend Plan!
What do people do on memorial day weekend? Drinking? Pool time? Baseball games? Tim McGraw concert? Well yeah all of those will happen. But my goal is to do 3 days of 10+ mile runs. Why? 1) I have a marathon in 2 weeks and need to get some high mileage in. 2) I like to give myself random goals just to do it and 3) All of those other things are going to cost me calories and I need to work them off! Woohoo- wish me luck! Today it's an easy workout with some cross training to get ready for my long weekend.

One more note- The "Race Ratings" page (at the top) is up and running! Check it out for the race ratings (2) since this blog started (a month ago). More to be added in no time!

Happy Memorial Day Weekend! What races are you using to celebrate?

-Stephanie
"Run to Win" -Meb