Corporate 4 miler

Last night was the Innsbrook Corporate 4 Miler that I ran with Sands Anderson, my friend Kelly's company.

my pretty friend Kelly <3

About two months ago, my goal for this race was 44 minutes.

I didn't come close.  More like 50.  Ugh.

yeah, I look happy...

I did, however, get the push I needed to make a doctors appointment for my foot.  I've only got about two months left until half marathon training starts and I want to be ready for it and not battling an achy heel.

I've been doing really well on the low carb again though.  I've been very picky with what I eat, and even though I have indulged a bit, it's okay.  I'm determined.  Even if I can't run for a month or so, I'm going to go to the gym and do the elliptical and body pump, and get the bike out more often.  It's got to be done.

See?  It's got to be done.  Those hips have got to go.

A good weekend

It was a good weekend, indeed.  We didn't do too much, but I was very good in terms of exercise.  I ran on Saturday morning (3 miles - it took a lot longer than anticipated) and then yesterday I did BodyPump with Melissa.  I'm also back to low-carbin' it again.  This time it's go to stick.  We've got a trip in November that I want to be skinny for :)

It's a short post because I'm slammed at work, but I'll leave you with this neat article all about runners injuries (psh...too little too late)

I did not write this article - it is from Greatist.com

• Runner’s knee. Experiencing a tender pain around or behind the patella (or kneecap) is a sure sign of patellofemoral pain syndrome, a fancy term for runner’s knee. (And yep, this ailment is socommon among runners it was named after them.)
  Find relief: The repetitive force of pounding on the pavement, downhill running, muscle imbalances, and weak hips can put extra stress on the patella, so stick to flat or uphill terrain,and opt for softer running surfaces when or wherever possible. To treat the pain, some experts suggest knee taping and/or braces, anti-inflammatory medications, and cutting back on the mileage^[1].

• Achilles tendinitis. The swelling of the Achilles, the tissues that connect the heel to lower-leg muscles, can be the result of many finicky factors: rapid mileage increase, improper footwear, tight calf muscles, or even having a naturally flat foot^[2].
  Prevent the pain: To help sidestep this pesky pain, make sure to always stretch the calf muscles post-workout, and wear supportive shoes. Also, chill out on all the hill climbing, which puts extra stress on tendons. Anti-inflammatories, stretching, and the ol’ R.I.C.E strategy (rest, ice, compression, and elevation) are the best ways to get back on the path to recovery.

• Plantar fasciitis. This tricky-to-pronounce pain is due to the inflammation, irritation, or tearing of theplantar fascia — tissue on the bottom of the foot^[3]. Just some of the causes include excess pounding on the roads or strapping on unsupportive footwear (read: flip-flops) to go the distance The result: extreme stiffness, or a stabbing pain in the arch of the foot (sounds like fun right?).
  Soothe the sole: Wearing shoes with extra cushion, stretching and rolling a tennis ball over the heel, and getting ample rest can help dull the pain. If the problem persists, doctors recommend wearing custom-made orthotics, a night splint, or in some cases getting a steroid shot into the heel (ouch!) to speed up recovery and keep on keepin’ on.

• Shin splints. If you’re a runner who’s never experienced that aching, stabbing sensation in the shin, please tell us your secret! Among the most nagging of injuries, shin splints occur when the muscles and tendons covering the shinbone become inflamed.
  Stop the stabbing: Try icing the shins for 15-20 minutes and keeping them elevated at night to reduce swelling. Prevention is a liiiittle trickier, but some researchers find shock-absorbing insoles that support the arch may help^[4]. Also make sure those sneaks are the right fit for the foot, and stick to running on softer grounds whenever possible. Avoid hills, too, which put extra force on the shin’s tibialis muscle.

• Iliotibial band syndrome. Distance runners take note: This injury is not your friend. ITBS triggers pain on the outside of the knee, due to the inflammation of the Iliotibial band, a thick tendon that stretches from the pelvic pone down the tibia (the bone that runs down the thigh). Common culprits include increased mileage (half-marathon training, anyone?), downhill running, or weak hips^[5].
  Ease the ache: Give those muscles some love. Specific stretches, along with foam rolling, may decrease inflammation and help reduce pain.

• Stress fracture. Non-contact sports can have some bone breaks, too. Stress fractures are tiny cracks in the bone caused by repeatedly pounding greater amounts of force than the leg bones can bear.
  Find time to chill: Taking some time off is a must and usually involves some crutches with a side of physical therapy. And in some cases, an x-ray may reveal it’s time to go under the knife (yikes!). To avoid the sidelines, make cross-training your BFF to avoid overuse, wear proper shoes, and get enough calcium to keep bones strong.

• Patellar tendinitis. It’s often referred to as “jumper’s knee,” but this is one injury that’s just as common among distance runners^[6]. Patellar tendinitis strikes when overuse (sensing a pattern here?) leads to tiny tears in the patellar tendon (the tendon that connects the kneecap to the shinbone). Overpronation, over-training, and too many hill repeats are likely causes.
  Tenderize it: To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads (at the gym or at home!), and ice the knee at the onset of pain. Doctors also recommend physical therapy to help soothe and strengthen the tendon.

• Ankle sprain. A sprain occurs when the ankle rolls in or outward, stretching the ligament (and causing some serious pain). Curbs, potholes, tree branches (or just an unfortunate landing) can be just a few of the unfortunate culprits.
  Straighten Out: Recovery may be a little shaky at first, but many experts suggest doing balance exercises (like single-legged squats) to strengthen the muscles around the ankle^[7]. Stick to some solid rest after the sprain occurs; how long depends on the sprain’s severity, so see a doc for a more specific game plan. They might also recommend an ankle brace or air cast, and taping it up when you’re ready to get back out there to prevent re-twisting.

• Pulled muscles. When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle. (The calf and hamstring are common muscle pulls among runners!^[8]). Overuse, inflexibility, and forgetting to warm-up are a few possible causes.
  Prevent the pull: A proper warm-up, cool-down, and dynamic stretching pre-workout is the best way to avoid a pesky pull. While the pain persists, lay off (up to five days!), and stick to gentle stretching and icing the muscle.

• Blisters. More annoying than a younger brother, blisters can pop up when we least expect it. As the heel rubs against the shoe, the top layer of skin can tear, leaving a bubble between the layers of skin.
  Stop it or pop it: The best way to beat ‘em is prevention: Make sure the shoe (literally) fits, and wear a good pair of synthetic socks^[9]. If a blister still appears, cover it up with special Band-Aids, moleskins, or gels.

• Chafing. For most, there’s no escaping it. When skin rubs against skin (we’re looking at you, thighs), the skin can become angry and irritated.
  Stop the sting: Avoid those short-shorts and throw on a pair of longer running shorts or capris to avoid that skin-on-skin action. When in doubt, there are also products like body-glide to keep thingsmoving.

• Side stitch. Ever get that awful pain on the side of the stomach? Formally called exercise-related transient abdominal pain (ETAP), side stitches can really creep up — affecting nearly 70 percent of runners. Many experts believe the pain is caused by the diaphragm beginning to spasm from being overworked and suggest poor running posture could be to blame.
  Nix the stitch: Remember to stand up straight to help prevent a stitch. If it strikes, try bending forward and tightening the core, or breathing with pursed lips to help ease pain^[10][11].

Just Beat It — Your Action Plan

Still hell-bent on racking up the miles? (Yeah, most runners are.) Remember there’s a fine line between pushing through and pushing your luck — and only you (and your doctor) will know what’s best when the running gets rough. To minimize the aches and pains, though, consider these general tips to help stay on the safe side:

• Stick to the 10 percent rule. Don’t increase mileage by more than 10 percent each week. Upping those miles unexpectedly is a major reason overuse injuries occur!

• Warm up and cool down. Heading for an intense run? Remember to warm up and cool down to ease the body in and out of a workout. This will help keep injuries at bay^[12].

• Fix your form. Smooth and efficient is the key. Not only will poor form hinder performance, it could lead to unnecessary pain. So make sure to use correct running technique to prevent injuries, especially shin splints and back aches. Imbalances in the body can also lead to problems down the road, and it never hurts to visit a skilled physical therapist who can help identify and address any biomechanical issues.

• Replace the sneaks. Keep track of how many miles those shoes have logged, and replace them every 600 miles — if not sooner! It’s also worth swinging by a specialty running shoe store, where they can help you figure out which shoe is the perfect fit.

• Keep it even. Avoid running on uneven surfaces that put unnecessary stress on ligaments. And while off-roading is a fun change of pace, rough terrain may make it easier to twist an ankle — so be extra careful on the trails.

• Strength train. Don’t disregard those dumbbells, even if running’s your main gig. Lifting canincrease structural fitness — which helps bones, ligaments, tendons, and muscles endure all that pounding. Pay special attention to strengthening hips, too, since weak hips are linked to higher rates of injury^[13].

• Know your limit. Shocker: Overtraining can cause overuse injuries. Make sure to take at least one day off per week, and mix up those fartleks and hill-repeats with some easier recovery runs. Don’t forget to pencil in regular rest days, too. You (and your body) deserve it!

Disclaimer: Remember that none of this information should substitute professional medical advice. Definitely check with a doctor or physical therapist first once those aches and pains arise!

This article was read and approved by Greatist Experts Mike Reinold and Terra Castro.

Great article with great information!

Check back soon!

Good intentions and a do-over?

The past week has been spent in the Keys of Florida.  And what a lovely week it was.  Lots of sun, sand, beer/liquor/wine.

Robert enjoying the nature of Islamorada

There was a wedding (my gorgeous friend Heather and her handsome groom, Will) and it was perfect.  I'll post pictures of that later!

Me and the hubs

I also packed 3 days worth of running clothes.  Three tops, three sports bras, three pairs of socks, three pairs of capris, and my Mizunos.  Guess what??

I didn't run.  Not once.  Whop whop.

So to make up for it, I did 2.9 today.  I ran at lunch on Monument. It took a bit longer than I would have liked, but who am I kidding, I didn't run for over a week, it's what I had coming!

So I've got a week of runs before the Corporate 4-miler next week, and then before I know it, the half-marathon training team will be starting.

I just read a new blog today and it annoyed me that they didn't have any pictures, then I realized that I don't use a lot of pictures either, so I am going to start making more of an effort to post pictures with my blogs.  I think this means I need a phone with a better camera. Like, maybe, an iPhone. (I don't get an upgrade until this time next year, so I'm not holding my breath)

Anyway, we came home to a crap-ton of veggies in the garden, so I foresee some new recipes coming your way.

Bacon wrapped chicken. Yes.

Bacon-wrapped-anything, really.  There are very few things (I think) that could be wrapped in bacon that I would not eat.  I'll just let your fun little imagination run wild with that for a minute.

Good?

Okay, so now, the good stuff.  Robert had to work late last night and I had a late lunch, so I didn't think much about dinner until I got hungry, then I wanted something delicious and fast!  I popped on over to pinterest (duh) and found this gem of a recipe:

Bacon Wrapped Chicken with Brown Sugar (the creator of this recipe calls it "sweet and spicy bacon chicken" but I didn't get the spicy...it was mainly sweet and tangy...glorious...)

And yes, it tastes just a delicious as it sounds.  The brown sugar caramelizes and gives the bacon a flavorful crunch, and the chicken has wonderful flavor from the spices it's rolled in before covered in bacon.  I will note that I added cumin to my chicken spices (in addition to garlic powder, chili powder, salt and pepper).  Not to mention there wasn't any measuring involved, just put on what you think sounds good.

Check out the recipe - I don't want to take credit for it, so roll on over to Full Bellies, Happy Kids for the recipe.  It's fantastic.

Today's lunch called for a downtown Christopher's visit, so I skipped the lunch-time Monument Avenue run, but I plan on running after work!  Aiming for 3 miles, possibly a bit more, if I'm feeling adventurous :)

Jog Log & the weekend

I was a bum this weekend.

My sister and her hubs came down from DC to pick up their pup, Bacchus, who we watched for 2 weeks while they gallivanted around Europe.  Here's Robert entertaining all 3 of them - doesn't he look miserable? ;)

They were so kind as to provide us with dinner, including steaks, twice baked potatoes, corn on the cob and salad.  All of which was eaten outside on the deck. It was a glorious 'picnic'.

Saturday was Brandon's birthday, so we had biscuits and sausage gravy and bacon for breakfast.  I think I went into food overload/food coma after that because everything else is a blur :)

Saturday afternoon we went out to New Kent for a wine festival with some wonderful friends, then cooked out at their place (they let us bring the pups too, so we could hang out longer!) and we ate, drank and walked (yes, I felt so guilty about my crap food consumption that somehow an agreed-upon 20 minute walk turned into an amazing 1.5  hour walk - it was great!!)

Sunday, we had a football game (we won!) and I did what I could to spend the rest of the day yesterday not eating.

Today at lunch, instead of the usual run around Scott's Addition (where I work), I hopped in the car and drove a few minutes down to Monument Avenue and did 2.75 there - SO much nicer than running around an industrial park :)  I'll be doing that much more often.  It took longer than I wanted (32 minutes), but I had to stop at several stop lights (and apparently there are a lot of Richmonders who don't pay attention to walk signs - I nearly got hit twice), so I guess it might have been a bit less than 31 minutes.

The goals this week are to run 3 more times and go to body bump at least once. If not twice. And maybe yoga.

Jog Log & Panera

Yesterday was a good day, and I made up for missing my run on Wednesday!  I left work and went straight to the gym, where I ran 2 miles (in 24 minutes, not my best, but regardless, it was done) and then spent the next hour doing Body Pump.  I felt much better after class, much more accomplished!

I thought I would share a few things today too:

1.  My 'Life Log':  I created this off of some other 'journals' I have seen around.  On the left, I have a spot for "Body" which includes bits like what my mood is, if I have any aches or pains, what are my measurements (I dont do tha't daily) and what my energy level is. Below that is "Exercise" where I enter in what I did for the day to burn some calories.



On the next page is my food log with plenty of room!

I made it small enough to throw in my purse and big enough to record everything.  I especially like the body part, because I can have and see a direct correlation between my food and exercise and how I am feeling that day and the next day. Pretty cool!





2.  I love Panera - and their Strawberry Poppyseed with Chicken salad is back and I'm SO happy - I love the Fuji Apple Chicken Salad but this one is perfect for summer - check out the fruit! Strawberries, tangerines blueberries, and pineapple. Mmm!

For the large portion:
Calories - 340
Fat - 13g
Carbs - 34g
Protein - 29g

SO GOOD!

Yesterday & Today

Yesterday I had every intention to run after work.  I even put on my running clothes and shoes when I got home from work.  And then it was pouring.  I know I should have gone anyway, but I didn't. I can't kick myself for not going (although I want to), so all I can do now is go today.

And this one, because it is a good reminder and it is so true.

So today it is.