Friday, June 28, 2013

Running and Ice Cream

1. Last night ended up being great. We all went into town. My husband ran with friends and I ran alone {story of my life} and my IT Bands while a bit sore today, felt fine when I was running. And we came home and ate ice cream And no I didn't take a single picture.

2. My new shoes {oops I mean sandals} came! I ordered them off of Zulily so I got them like 1/2 price :)


3. My 4 year old FINALLY feels better from his strep throat. 3 antibiotics and 2 office visits, bloodwork, and a visit to the ENT later. Praise the Lord. It's so hard watching your kids be sick.

4. Well I will never have to worry about catching snakes. I can just let my 2 year old do it. This makes me shudder just to look at it, but Daddy was so proud.


5. It's FRIDAY and tomorrow is Saturday and we are going to visit friends {2 hours away} and get to go to Trader Joe's!!

What is something that makes you happy?
Weekend plans?

Thursday, June 27, 2013

Beat the Heat

Have a water fight!


My 4 year old has been sick since last Saturday (diagnosed as strep on Sunday) and yesterday after another trip to the doctors office, a trip to the hospital for bloodwork and a visit to the ENT, he is on his third antibiotic and it finally seems to be doing something. It's been quite the week. He definitely perked up today and actually felt good enough eat some more and even have a water fight. The boys thought it was great fun to throw water on mommy and pretending to throw water so I could take a picture.

Hoping to get a run in tonight. Probably a lot later, because it's hot. My 5:30 am wake-ups are very few...I guess I did wake up on my own at 5:31, but I went back to sleep until my boys forced me out of bed.

What's the weather like for you?
How do you beat the heat?

Tuesday, June 25, 2013

Navicular Pain

As I mentioned yesterday, I had been having some pain in my foot. I had a chiropractor appointment for my back anyway and I asked him about my foot. I showed him the point of pain and sure enough it was my navicular.

Location of the navicular: 
In technical terms: "This bone is situated on the medial side of the foot and forms a proximal articulation with the talus and distal articulation with all the cuneiform bones. It may occasionally be articulated laterally with the human cuboid bone." (source)

And then my preferred way-pictures:
Function of the navicular:
"It is an important part of the human medial longitudinal arch, which is the highest among the three arches of the foot. This arch plays a significant role in the even distribution of body weight through the bones in the foot. The bone also helps to hold the arteries running through the foot." (source)

So basically what had happened is my navicular had popped out of place and was causing stress on my arch and my ankle and calf felt weak and was causing my right foot to overpronate. My chiropractor said that it can pop out of place quite easily, but is popped back in easily. As soon as he was done he had me walk around to make sure everything felt fine and immediately I noticed a difference. My foot felt more stable and I didn't feel as much stress on my ankle. 

I can't say for sure when this happened, but according to what I read about The Essex Runner's experience it can be caused by shoes that are too narrow or shoes that are tied too tightly. It seems that I have a fairly high arch and sometimes I have problems getting the lacing over my instep comfortable. I ran for the first month after I started running postpartum in too small, worn out shoes or it could have happened during pregnancy when everything is looser than normal due to the relaxin.

Stress fractures of the navicular seem quite common according to my google search, but I had ruled that out in my head already, because my navicular on both feet were sore although the right much more than the left.

I'm running today for the first time since a week ago yesterday. I hope that my rest will have gotten my aches and pains under control enough because I have a race July 13 and I want to be a least somewhat prepared.

What was your last injury? What did the treatment look like?
Do you ever see a chiropractor?


Monday, June 24, 2013

Monday Thoughts

1. Strep throat really stinks. And I don't even have it, but my 4 year old does. We took him to the urgent care yesterday, but he still doesn't seem to be much better even after starting the antibiotic. I'm waiting for the nurse to call me back right now.

2. I had never really aspired to run a marathon--until I had been reading running blogs for a long time and realized that next year is my 26th birthday. 26 (.2) for my 26th birthday of course. I found the race I'd want to do. It's even ON my birthday and I told my husband that he would be off the hook for gifts for every holiday for the next 15 years. I've always wanted to go to New Zealand and bonus points because it is summer in New Zealand in February.

3. I haven't run since last Monday. I had angry IT bands and an angry hip flexor. And a sore foot. I'm just kind of a mess.

I've been doing some research and I wonder if I have an idea of what is going on with my foot. From comparing what bone hurts to a diagram of the foot, I believe I am having trouble with my navicular.

And googling "pain in the navicular", I ran across this blog post. In it, he describes his experience:
This really stood out to me because when I had a gait analysis done in January. It showed that I overpronated on the right foot, but not the left and that my arches were collapsing a bit as I walked. It was a bit odd, because in the years of looking at the wear patterns on my shoes, it never indicated that I overpronated on either foot. Then last Friday, while talking to a runner friend about IT Band issues and shoes, he did the water test on me and said that according to that I had a fairly neutral foot with normal to high arches. I have also noticed a weak feeling in my ankle and calf which the author mentioned! My feet have changed since the birth of my third child in October. I used to wear a 9 and now I need a 9.5 and it also seems that they have gotten a bit wider. I ran in my pre-pregnancy size 9 probably worn out shoes for a month before I got new ones and I'm sure that didn't do my feet any favors. 

I have a chiropractor appointment this afternoon and I'll ask him about it and see what he says. I'll keep you updated on what I find out.

4. And speaking of injuries. This yoga video is amazing!


5. I wholeheartedly agree:

6. First world problems: the top rack of my dishwasher isn't getting my dishes clean so I have to wash them by hand.

Wednesday, June 19, 2013

River Excursion

My in-laws own property right on the Platte River and it's great because then we have private access. The water is really low so my 4 and 2 year old could stand in all the water and it doesn't flow very fast. The boys had a blast. Gracie (our lab) had a blast. And my husband cooked supper. It was perfect.








Saturday, June 15, 2013

Confession of a Runner

I have a confession:

I run in cotton t-shirts. 


Not exactly earth shattering, but in this day and age of all of the tech fabric, this is basically unheard of. I don't wear cotton shorts and I do like non cotton material for cold weather running.  But what else am I going to do my millions of t-shirts from high school? And I'm not against tech fabric and have a couple of shirts--it's just expensive.

I ran an easy 6 miles this morning (in 55:40). I've been trying to run in the mornings to beat the heat, but I feel like I am sleep running and a super slow pace feels super fast. So this morning, because I didn't have to be back until 7:45 (instead of 6:35) I got up early enough to eat some toast with peanut butter and drink some coffee. I felt much more awake than rolling out of bed and heading straight out the door. 

Thursday night I did my first speed workout since before I ran my first 1/2 Marathon in October of 2011! It felt good to try to coax my body into running fast again. My fast isn't very fast yet and I kept it super short to ease into the whole speed thing.

I pulled out my 6 year old racing flats that I haven't worn since college. I could have run this in my training shoes, but I wanted to feel fast and it makes me feel fast to change my shoes. 

My First Speed Workout:
1 mile warm-up 8:55
stretch
2 laps pickups (jog the curves and pickup the straights)
400-1:33 (400 walk/jog recovery)
200-45 seconds (200 jog recovery)
400-1:37 (400 walk/jog recovery)
200-45 seconds (200 jog recovery)
1 mile cool down 8:54
stretch again.

I always forget how long it takes to do a rather small amount of running like that. I am so thankful that my husband is willing to watch the boys so I can run. I came home just in time to finish getting them into bed. I was lazy and left my shoes on the floor so the next morning my son tied my shoelaces up in knots. It was actually quite difficult to untangle it all. He twisted it all up and threaded the laces through a bunch of the eyelets. And this is even after I had untangled some.


And last night I got to run in town again. My husband was meeting a couple of friends to run and he suggested we go in early so I could run before him and then I didn't have to run in 99! degree temperatures. A storm went through and cooled down temps considerable before I started running. It was a bit sticky, but the breeze made it bearable. I ran 3 miles in 25:27 (9:03, 8:27, 8:00). When I started my quads protested from the speed workout, but quickly loosened up.

Speaking of my run last night. I almost got hit by a car. Like if I hadn't swerved out of the way, I would have been hit. It was a car backing out of a parking place by the park where I was running and didn't look at all or else he would have seen me. I was extremely irritated by his carelessness and I'm just so thankful that I was paying attention. So Public Service Announcement: Watch out for cars because they might not be watching out for you! AND when you are driving be cautious of runners/cyclists!

Morning Runners: How do you feel awake when you run?
What's something you do as a runner that is out of the ordinary? (like my wearing cotton t-shirts)
Any encounters with cars while running?

Wednesday, June 12, 2013

Would You Rather

I'm joining in on Cori's survey...Please tell me your answers too!

Questions:
#1. Would you rather bike 100 miles or run 100 miles?

I would rather run. That's a ridiculously long ways, but I don't like biking.

#2. Wear TOO many clothes and then have to carry them because it’s too hot
or wear TOO little clothes and endure a little coldness?
I'd rather wear too little than carry my clothes. I don't really like being cold, but I really don't like having to carry things. Besides, being cold encourages me to run faster. 
As long as I don't have to be THIS cold. I could just
push a stroller for my extra clothes.


#3. Would you rather run without your GPS or without your Music?
This one is easy--I don't use either :) But I am looking into getting a Garmin...so then I would rather run without music.

#4. Would you rather run socially or run competitively?
I usually run alone. I find it fun to run with others sometimes, but I think I'd always ultimately revert back to running alone. And I am competitive. So I'd go with competitively.

#5. Would you rather start a race in the front or in the back?
I would love to be able to start in the front because I'm that fast...but I'm not and I could never be that rude so I'd start at the back. Bonus: You get to pass a lot of people.


#6. Would you rather run a race to raise money for a charity or in remembrance of someone?
I'd rather run in remembrance. I hate fundraising.

#7. Would you rather have an awful race experience and PR or have the time of your life and NOT PR?
That's a tough one. I really really really like PRs, but lousy race experiences are no fun. Ehh, I'll go with the "PR at all cost." 
Maybe a different sort of PR. But I do
love me some PRs.

#8. Would you rather run on the right side of the road during a race or the left?
During a race, oddly the right. It drives me crazy to run on the right during training runs. (It was drilled into me during high school to run on the left.) But every race I think about, I've run on the right.

#9. Would you rather shower and take a nap after a long run/race or shower and be productive?

Take a shower and nap. Running makes me lazy :) I joke that it's amazing that I can run distance at all, because it's too much work to walk a short distance.
via

#10. Run with your significant other or your friends?
Run with my husband. I get too competitive and I think that ultimately running with my friends would cause me stress.
We even made the registration page for this years race!



What do you rather?

Saturday, June 8, 2013

Bible Bowl Son Run: K's first 5K

As I mentioned yesterday, I ran my friend's first 5k with her this morning. She just started running a couple of months ago and for her birthday {in February} I told her that I would sign her up for her first race. She told me to pick one in June and she'd train for it.

I picked this one because it was a small local race and we knew the people that the money would go toward. I always like supporting people I know.

The race started at 9, but we needed to be to the local farmer's market at 8, because Jack had baked cookies with Grammy to sell at market. {She sells all sorts of baked goods--cinnamon rolls, bread, pies, kolaches...} When did my baby get so grown up!? *Sniff*
Jack and Grammy ready for Farmer's Market.
I ran from Farmer's Market to the race (.9 miles) for a warm up and got rained on a little, but it let up pretty quick. It was in the low 60s and humid. We got sprinkled on a little, but not enough to even really get us wet.

This is a really small race. Last year they had 9 people run! There was probably closer to 20 this year and I knew most of them so it was pretty fun.

We started a little quick I think based on it later in the race. It was hard for me to judge the speed we should go since it was an easy pace for me. Fortunately K was good about saying if she needed to slow down or not.
Hard to see but the little girl with us was running the kid's mile and she
was super sweet. She asked our names before she turned off so she could
cheer us on at the end.
There were no mile markers either and I don't have a Garmin so I had no idea what our pace was. {Sidenote: I really should get a Garmin} K was doing pretty well. We walked a few times, but she always started running again. We finished in 33:10 which was about the same time it took us to run 3 miles the other night and this was with the extra .1!
That's our cheerleader off to the side :) She came and ran in with us.
I was super proud of K for making it through her first race. And she has another race planned in July. A lot of people I know are taking up running and it's fun to see them at these races.
Good job, my friend!

edited to add: You can now see full results here

Friday, June 7, 2013

Running With Friends

I always forget how much fun it is to run with someone else. I tend to be a loner when it comes to running. I don't really know anyone who runs a similar pace and honestly it's just more convenient to run on my own. But I am running with my friend in her first 5k tomorrow and she asked if I would run with her outside before the race because she has done all of her running on the treadmill. So I met her and one of her other friends who is a month out from having a baby and we ran 3 miles. For me it was a really easy run, but I didn't mind a bit, it was so much fun having someone to talk to. My plan is to get her hooked on running and someday we can do faster/longer runs together. If you don't have a training partner, make one right? {Of course I didn't take any pictures}

We met at the local high school track and after the 3 miles and stretching, I ran a hard 800. I haven't done any sort of speed work since before I got pregnant with Nolan so I am way out of practice. I want to time different distances--100m, 200m, 400m, 800m, 1600m so I can track my progress. Sometimes you don't feel like any progress is being made, but by having a standard to compare to, you can actually see progress.



I ended up running a 3:14. My first lap was 1:41 and the second was 1:33 {right? I did that in my head}. I'm pretty happy with it....I wasn't sure of what I was capable of and I think I could run faster another day. When I finished I was glad to be done, but could have gone farther.

I have a 4 mile race coming up in July and I was looking at McMillian's Pace Calculator to get an idea of what a reasonable goal would be. And based on that 800:

based on a faster mile I ran on the road awhile back

so really about what I hoped for.


And because food is always fun to talk about:

An Amazing French Dip Recipe
Better when they are homegrown.

s'more made with nutella instead of chocolate


Have you ever used McMillian's Pace Calculator...was it accurate for you?
Do you have a running buddy?
What's you favorite race distance? Why?

Thursday, June 6, 2013

Running Pop Quiz!

Janae has posted 2 of these quizzes now--{you find my other one here} and I love answering these...and love reading other peoples. So please answer some questions or answer it on your blog and let me know!
1.  On average how many races do you run a year?
Average is probably 3. I would love to do more, but the logistics with little kids and the expense make it difficult. Races are great motivators though.
1/2 Marathon 6 months postpartum. I wouldn't have
trained so hard if I hadn't had a specific goal race.
2.  Head accessories, things you have to run with:  a hat, a visor, sunglasses, chapstick, sunscreen, head band, ponytail, braids, sweat band?
I always have my hair in a ponytail and a headband. Now I SHOULD be wearing sunscreen and sunglasses--any suggestions on good sunglasses to run in?
3.  Where do your workouts come from?  A training plan, a coach, whatever you feel like doing that day or what your training partner is doing that day?
I'm on whatever sounds good which isn't really the best way of training. I'm struggling on knowing what to do and would LOVE to have a coach. I think that is something that I need to look into to.
4.  How many miles on average do you put on a pair of shoes? 
I haven't been very good at tracking the miles on my shoes, but it's probably about 400. Although I have about 250 on the ones I have now and really want new ones.
My Mizuno Wave Alchemy 12's

5.  Cell phone=  do you bring it with you on your run or leave it at home?
I sometimes bring it, but usually leave it home. My husband prefers I take it, but I don't like carrying it.
6.  What was your last running related injury or have you been an injury free runner?
I have dealt with issues for years with my ankle which I have been told is Achilles Tendonitis and then that it wasn't AT, but Bursitis. I don't know. All I know is if I keep my calves stretched and worked out, I essentially don't have any problems. I've also had soreness issues with my IT Bands, but nothing major.
7.  Is your current running goal about running a farther distance (adding more mileage) or getting faster or BOTH?!?
My current goal is primarily getting faster, but also adding more weekly mileage as I get in better shape. My other goal is to get a plan about what I'm doing and not just flying by the seat of my pants--because that doesn't really work.
8.  Speedwork—->  at the track, on the treadmill, on the roads or never do it?
Depending on the type of speedwork, I'll either go to the track or on the roads. Intervals (like 400s etc) I like the track. But tempos, fartleks etc I enjoy doing on the roads. I have never done speedwork on the treadmill, but I've never had one when I was doing speedwork. 
9.  Stretching after a run:  hit the ground after a run and get stretching, stretch in the shower, stretch once you get to work/school, skip the stretching?
I am much more hit and miss than I should be with stretching. Especially since stretching keeps my injuries at bay. If I don't do it right away, I don't tend to do it.

10.  What was your reason(S) for starting to run? 
My only reason for starting cross-country in high school was to get in shape for soccer. But then I fell in love and can't stop!
So tell me your answers!! Answer all of them or some of them. I can’t wait to read your answers and feel free to do the quiz on your own blog too and link back! 
1.  On average how many races do you run a year?
2.  Head accessories, things you have to run with:  a hat, a visor, sunglasses, chapstick, sunscreen, head band, ponytail, braids, sweat band?
3.  Where do your workouts come from?  A training plan, a coach, whatever you feel like doing that day or what your training partner is doing that day?
4.  How many miles on average do you put on a pair of shoes?  
5.  Cell phone=  do you bring it with you on your run or leave it at home?
6.  What was your last running related injury or have you been an injury free runner?
7.  Is your current running goal about running a farther distance (adding more mileage) or getting faster or BOTH?!?
8.  Speedwork—->  at the track, on the treadmill, on the roads or never do it?
9.  Stretching after a run:  hit the ground after a run and get stretching, stretch in the shower, stretch once you get to work/school, skip the stretching?
10.  What was your reason(S) for starting to run?  

Wednesday, June 5, 2013

5 Reasons I Run (and 5 Reasons You Should too!)--Happy National Running Day!

First of all...HAPPY NATIONAL RUNNING DAY! I am going to celebrate with a 5 mile run after my husband gets home.

I have been running for 11 years--since I was 14 and in that time, I've taken maybe 3 months off at a time where I just didn't run {and have a couple times} but every time I have gone back because I missed it too much. I've realized that I can't not run. It is ingrained in me and I hope to run for the rest of my life!

5 Reasons I Run

1. It makes me happy. I get grumpy when I don't run {ask my husband!}. I am happier about my body and just in general happier. For me this is reason enough to run.

2. It is the only exercise that I will consistently do. I joke about it, but sadly it's true, if I don't run, I don't exercise. I'm working on finding cross-training that I enjoy consistently, but so far I'm still failing.

3. I like the competition. I am an extremely competitive person and running is a good outlet for that. The great thing about running is that it is individual so no matter what level you are at, you can compete against yourself. And I love races too. It gives me a chance to push myself harder and compete against other people--and my previous PRs.

4. It gives me a new perspective on life and it gives me a healthy outlet from my kids. There are days that my husband comes home and I'm feeling overwhelmed with being a mother and I'll tell him, "I'm running away...but don't worry, I'll be back." Even a short run can clear my head and I can come back and be ready to deal with life again.

5. I like workout clothes better than real clothes. These are my new favorite shorts. I think I need about 5 more pairs of them.
Brooks Epiphany Stretch II



And if you need 5 reasons to run...
1. The health benefits!
2. Better sleep!
3. Makes you happy. It's scientifically proven!
4. The workout clothes!
5. Everybody is doing it!

Why do you run?
How long have you been running?
What's one of your favorite pieces of workout gear?