Wednesday, August 24, 2016

Wisdom From The Running Store: Part Six

It's time for the August edition of Wisdom From The Running Store. If you are new to this series, let me fill you in. Each month I take one of your questions that you might not feel comfortable asking someone at your local running store and answer it here. If you have any question you want answered, you can email me or tweet me!


This months question come from Lindsay. 

"I'm coming back from injury and I know I'm suppose to take it slow coming back but it's really hard. Any advice for starting back training after injury?"

Great question! I want to start this with I am not a running coach, but I get the question asked so much at the store. I can only give advice from what worked for me in the past. 

The biggest thing I did was start using intervals. I did a lot of research while I was injured and a lot of people used interval training to build back up mileage slowly and safely. 

I found that a 4:1 interval worked best for me. My body loves the break in that one minute. I feel great overall. I felt so great I have added it into my usual training routine for easy days. Here is where I found which interval would work best for me.

Something else I also did was make sure I took an extra day off. Instead of running four to five days a week I would run two or three. Then on that extra rest day I would focus on recovery. Maybe an ice bath or adding in so extra stretching. Something so little can add so much. 

The final thing I did when coming back was make sure I started in a fresh pair of shoes. After an injury the best thing you can do is start fresh. Having a fresh pair of shoes will help you move forward in recovery. If your injury came from wearing the wrong shoes and you go back in them, you will end up right back to where you were. 

Thank you Lindsay for the great question! If you are coming back from injury please listen to your medical professional first and foremost. Hopefully these tips can help ease back into training! 

Remember, if you have any questions you would like answered, just email me or tweet me! I would love to help out!

Monday, August 22, 2016

Rock 'n' Roll Philadelphia Half Marathon Training: Week 12

So I got back at it this week. I wanted to ease back in so nothing fast and not my whole training plan. We don't need any injuries over here. 


Monday was a long work day so no running I did kinda map out how I wanted this week to go. I knew I was not running my whole scheduled mileage and I thought that three days would work the best. Good, I had a plan. 

Tuesday I headed out after work and knocked out five miles. I did my 4:1 interval and kept myself nice and slow. I felt pretty good despite the weather. When the sun was behind the clouds it's was perfect, but as soon as it came out I felt like my skin was melting off. 


Kelsey had texted me and really wanted to run on Wednesday. I told her I would go with her. Hubs ended up joining us as well. We did five miles in a downpour. I mean drenched. After, we ate pizza. It made things kinda better. 


Thursday, Friday and Saturday I rested. It stormed off and on most of those three days. Saturday was really hot and I was very happy with my decision to not run. My body was also really happy too. Nothing was hurting and I was focused on a long run on Sunday. 

Carrie and I decided we would run between 10-15 miles on Sunday. We did five miles together then picked up some of the Oiselle girls for the second five miles. We got rained on in the first five which requires a full outfit change for the second loop. I was pretty excited with how I felt and very happy to say I was only running 10 miles. 


We had some post run food together and watched some of the men's marathon together. It was a really nice morning. 

Weekly Total: 20 Miles
August Total: 41.3 Miles

Overall, it was a pretty good week. This upcoming week I should be able to hit all four of my runs. I'm feeling much better about running. It doesn't feel much like a struggle. That time off really helped. 

Friday, August 19, 2016

Lack Of Five Things Friday

I've been such a bad blogger the past couple weeks. I'm usually super good with coming up with original topics, but I've been lacking in the Five Things Friday department. I'm getting out of my routine. I don't like it. 

To keep myself accountable, aka the whole reason I started this blog, I needed to publicly post this promise. I will be posting at least three times a week from now until at least the end of 2016. This is a promise I am making to you. Between weekly recaps, original posts, reviews and giveaways and some Five Things Friday posts. 

It's a weird thing. I have people who actually read my blog! Not just my mom and my husband. I love when people reach out and not only comment but ask why I didn't post as much in a week. To be honest, I'm really not that interesting of a person. While in the running funk I didn't have much to share with you guys, unless you wanted to hear me ramble about my dislike of Justin Gatlin and why I don't care about the NFL. 

In short, that's been the reason for the lack of Five Things Friday. I'm working on being more interesting for you all. Thanks for keeping me accountable. I really appreciate it! 

Be honest, how interesting are you outside of running? 

Wednesday, August 17, 2016

My Own Worst Enemy

I started running again! Let me be very clear, the break was wonderful and everything I needed. It is also so good to be back. Nothing fancy, just getting out there.

While in my running funk I had a few realizations. Most of which helped me realize why I was in my funk. It was an eye opener for sure. There was one huge thing I took from all of this:

I am my own worst enemy. 

You know, like that awful song by Lit back in the early 2000s. Don't worry, if it's stuck inside tour head - here you go.


You see, during my last half marathon I reached the 10 mile mark at exactly my half marathon PR that I set last October. At the time, I was just content with finishing and didn't care how slow I was going. Once I had some time to think about it, I was mortified with myself. 

I couldn't stop thinking about how far I have fallen. Plus add on that I thought I could get close to that mark in about a month in Philly. There is no way! I was doing all of my workouts, I just didn't understand. 

I was being so hard on myself for no reason. I'm not going to qualify for Boston with a half marathon time. I had never broken the tape of a race. No one expects me to do this, why am I being so hard on myself? I just couldn't figure it out. 

And then that stupid song came on the radio and everything fit. I am my own worst enemy. 



My mom and husband are proud of me no matter how fast or slow I run. My friends still like me even at my normal middle of the pack pace (even though I'm convince Kelsey liked me a little more as a top 10% RnR Chicago 5k finisher) and I like me better not super focused on a goal. 

After sitting on the couch and hating everything for a week, I snapped out of it and ran. I ran slow. Heck, I ran intervals but I ran. You know what, I was content. I felt like a piece of me was back again. Something that had been missing for awhile. 

When I got hurt in December (yes, it was that long ago) all I wanted to do was just be able to move without pain. I ran the most fun half marathon of my life in March once I was healthy. I just want that feeling again. Putting so much pressure on myself is killing running for me. 

I know I have been saying that I'm not racing this year, and I mean it. No more goal for Philly. None at all. Crossing the start and finish line is enough of an accomplishment for me. I can't take the added stress I'm putting on myself. 

I am learning to be comfortable in my own skin and be my own biggest fan, not my own worst enemy. I am not the same person I was last year, and I am really okay with that.

Have you ever felt like you were being too hard on yourself? How did you fix it?

Monday, August 15, 2016

Let's Just Call It A Rest Week

I talked about being deep in my running funk. If you missed it, you can read it here. Last week, I tried to start getting out of my funk, but I really couldn't. Plus, the Olympics being on really didn't help.


I decided this week I would rest. My body was really hating me. My shins have tons of bruises on them and I was so tired. I think my body was trying to tell me to rest, and I finally listened. My peak week didn't happen and that's fine. I would rather take a week off during my funk and recover than end up hurt in a few weeks. 

did run a 5k around my neighborhood for the second round of my Rock 'n' Roll Marathon Virtual Run. The virtual race series has three parts - in which you Make A Band. A few weeks ago I ran my first one which was the guitar solo. This time was a drum solo. 


The whole reason I started this blog was to be honest about my training. This is as honest as it gets, I didn't want to run. THAT'S OKAY! I have so much left to do this year that one week off isn't going to derail me. To be honest, it will probably help me. I have a fresh mind and my body feels pretty good. There is only a few weeks until Virginia Beach and then Philly. It's almost September! 

How did you deal with this week? Have you ever just taken a week off?