Run, run Rudolph: A festive 10K and flying deer

Posted: December 9, 2013 in events, running
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Dear runners: watch the skies... for flying deer!

Dear runners: watch the skies… for flying deer!

After my magical experience with acupuncture last week, I got the go-ahead from my physiotherapist to attempt a 10K outdoor run! Thrilled with this news, I obsessively checked the weather forecast praying for a crisp, cold day. I got my wish and set out Sunday morning for a jaunt along the beautiful Toronto beltline.

There were SO many runners out. I swear, I must have passed 100 of them – individual runners, big groups and duos of every age and ability. I love how you can pass a fellow runner and just do a quick head nod, or a little wave and there’s this instant understanding. We’re both outside on a cold Sunday morning when many others in bed, and we both know exactly why. It’s like high-fiving a total stranger but without the weirdness.

The ground was hard and dry. Perfectly frozen but no slippery ice or snow. It was the perfect winter running conditions and with several runners donning Santa hats, I was starting to feel pretty festive.

I concentrated on form during the run and tried really hard to maintain it throughout, even though I was tired. But I am pleased to report that I completed the run without any nagging knee pain for the first time since October 20. Hooray! A huge shoutout to Rebalance Sports Medicine for curing me.  I’m going to work my way back up in distance over the next couple weeks so I can start 2014 with a good base. I’m still toying with the idea of running Around the Bay in March and it would be good to not start from square one.

In other running news…

Did you see this article out of the UK today? Apparently, a runner was hit by a flying deer after it was hit by a car. Yup. Couldn’t make this stuff up. Both the driver and the runner were fine, but what a freaky story. You can read the full article, including an interview with the runner, here. Also, check out this humorous take on the story from Runner’s World here.

Taking recovering to the next level with physio and acupuncture

Posted: December 2, 2013 in running, stretching
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My first experience with acupuncture

My first experience with acupuncture

I finally caved. After suffering from a sore knee for more than a month after the marathon, I decided I should go see a physiotherapist. My body was not healing on its own, or at least it was not healing fast enough for my liking.

Because I had such a good experience with Rebalance Sports Medicine back in September, I decided to go back. There, I met Reanna who did my initial assessment.

The diagnosis: Left IT band friction Syndrome.

Turns out, I have some weakness in my hips which is affecting my form. As a result, I run in a really imbalanced way resulting in IT band issues, which culminates in knee pain.

On the one hand, I’m super pleased to hear I’m not actually injured. I’m just imbalanced! Hooray!

On the other hand, I have to work hard to fix this. It isn’t something that will go away on its own and it has a lot to do with poor form. No one teaches you how to run. You just do it. And if you have bad form like I do, it can be really hard to fix.

In addition to a variety of stretches, intense (read: painful!) massages and strength training exercises, I also had acupuncture done for the first time to help relieve some of the tension in my leg.

I’m not going to lie, I was a pretty big skeptic of acupuncture. The whole idea is weird and needles are gross. Getting a flu shot is about as much interaction with a needle as I want in any given year, so volunteering to have a giant one stuck in my leg seemed pretty questionable.

But it was actually totally fine. It didn’t hurt at all – just felt like a dull ache that went away after a few minutes. And because I had to lay there with it in for 20 minutes, I got to have a little nap which was kind of nice.

I was expecting Reanna to tell me to take it easy and not run at all, but she actually recommended I try a little run, focusing on form.

I went out on Sunday and had a great 5K run with NO pain at all! Maybe it was the exercises and stretches, but I’m now convinced acupuncture is magical.

A few more treatments and I should be back to normal. And after that, I’ll start plotting my race plans for 2014.

How fast can you run?

Posted: November 25, 2013 in events, people, running, shoes
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I’ve always considered myself a pretty average runner. I’m definitely not fast, but I’m not always last either. I tend to fall somewhere in the middle of the pack – a pace I affectionately refer to as the “tortoise approach.” Slow and steady.

That’s why I am always fascinated by elite athletes, especially marathoners. They can maintain a pace that is far beyond my absolute maximum sprint for a full 42.2. It’s remarkable and seems superhuman.

For the ING New York City Marathon, major sponsor ASICS partnered with Ryan Hall, America’s fastest marathoner to launch the Treadmill Challenge: an opportunity for fans to step into the shoes of an elite marathoner.

They built a treadmill that only runs at the speed of Ryan Hall: a wicked fast 2:57/km pace. This guy is the American marathon record holder with a PB of 2:04:58. That’s only 4 minutes more than my HALF marathon PB, by the way!

Check out this video and see how people do. How long could you keep up with Ryan Hall? I don’t stand a chance!

Race recap: 5K Holly Jolly Fun Run

Posted: November 17, 2013 in events, running
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Holly Jolly Fun Run 5KIn less than one month, I ran my longest race and my shortest: the 5K Holly Jolly Fun Run. 

The race was a fundraiser for the Toronto Santa Claus Parade. We started at Bloor and Bathurst and ran the parade route ahead of the parade. I’ve run tons of races, but I have never run a race with so many spectators.

Granted, they were there to see the parade, not us, but it was still incredibly motivating. The streets were lined with thousands of families and cheering kids who had their hands stuck out waiting for high fives from runners from start to finish. People wore all sorts of festive gear and costumes, and I donned my favourite Christmas themed running shirt. This particular shirt has a very niche purpose but its times like this where it really comes in handy. I love this shirt so much, I actually dedicated an entire blog post to it last year.

I had never run a 5K before. I’ve always felt that the distance was a waste of time. You spend more time getting there, checking your bag and warming up then you do actually running the race! But the 5K is really a lot of fun. You can really run fast because there’s no need to conserve energy. We finished the race in 27:30.

The race had less than 300 runners. While the race organizers were hoping for 2,000, the $100 price tag was a pretty big deterrent. I have to admit that it’s certainly a bit steep for a 5K, but you do get a tax receipt and a really cute hat and mitten set. And from an organizational perspective, the race was pretty flawless. The race also started at noon, so no need to wake up early and the weather was great –  warm, mild and dry!

After the run, we grabbed a tea and settled in to watch the parade. I was feeling so festive that I thought about putting up the Christmas decorations when we got home… but then I realized it’s the middle of November and changed my mind.

Holly Jolly Fun Run 5K

Reuniting with my running shoes

Posted: November 11, 2013 in running, shoes
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They were begging to go for a run!

They were begging to go for a run!

I’m back baby! Well, sort of. Determined to get in a good run this week, I took the whole week off. I rolled on my foam roller, did some low-impact strength training and had a two-hour intensive massage.

After last week’s failure, I decided to take the run indoors to the treadmill. Not my preference, but the weather was gross, and if I failed again, I could just stop and do something else.

I planned to run a glorious 5K. Don’t push it, I thought.

But I couldn’t help myself. I ended up running just over 10K. I just got into the zone and it felt so good to be back. My knee hurt a little, but it was nothing I couldn’t push through. I told myself I should stop at 5K, even though I felt fine. “You’re barely recovered, you dummy,” I thought to myself. “Don’t  re-injure yourself.” I had a serious mental argument with myself. If anyone could have heard my internal dialogue, you would have for sure thought I was insane.

Practical me kept telling me to stop. Take it easy. Don’t push it. Don’t be a hero.

But competitive me kept saying, you can do this! You feel great! You’re hardly even sweating. Your knee is fine! Don’t be such a wimp. Keep going!

I’m paying for it a bit today. My knee is tender, but it’s not a total disaster. I can definitely tell I’m on the mend and I’m still feeling great from the rush of endorphins from last night’s 10K.

This is a perfect illustration of why non-runners think runners are insane. Even when we’re injured we can’t take a break. We’re addicted to endorphins. Without running, I feel horrible. Weak, lazy, anxious. After a few weeks off, I feel certain that I’ve lost all the muscle mass and endurance I accumulated while training for the marathon and I swear my calves are not as defined. “I’m not a runner anymore,” I think with dismay.

It’s crazy, I know. But I suppose if I’m going to be addicted to anything, this is certainly among the healthier vices.

The benefits of Epsom salt baths for runners

Posted: November 7, 2013 in running, tips
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Bath time!

Bath time!

After my running failure on Sunday, I decided to take my marathon recovery more seriously. To start, I booked a long, intensive massage on Monday night. This massage was two hours long and it focused mainly on running muscles. Have you ever had a two hour massage? It’s pretty luxurious! You go into some sort of relaxation coma. It’s pretty spectacular. I highly recommend it – but free up your entire evening. This massage started at 7:30 and I didn’t get home till almost 10!

I decided not to run all week. It’s been hard, but I know it’s for the best.

In addition to the intense massage and no running, I have also been trying to soak in regular Epsom salt baths. Epsom salt has all kinds of benefits, especially for runners.

Epsom salt is full of magnesium, an important element in the human body. In fact, it is the second most abundant element in the human body, and apparently most people are deficient. Soaking in a bath with Epsom salt is one of the easiest ways to get a boost as the magnesium is easily absorbed through the skin.

The magnesium in Epsom salt has a variety of benefits, but one important one for runners is relieving joint pain. It helps reduce inflammation and relieves muscle pain and cramps. Just add two cups of the salt to a warm bath, soak for 15 minutes and voila!

In addition to relieving muscle pain, Epsom salt also helps with:

  • Heart and circulatory health
  • Flushing toxins from the body
  • Improving nerve function
  • Relieving stress
  • Improving the absorption of nutrients
  • Improving the formation of joint proteins, and
  • Relieving headaches and migraines.

Yup. All this from a bath. Who knew?!

You can buy giant bags of Epsom salt in most pharmacies and its super cheap.  About $9 for a 2KG bag. You can also get a variety of scents. I chose lavender – it smells nice and helps you sleep. Not that I need help sleeping. I’m a pro at napping, and bed time is my favourite time of day.

After all this relaxation, I’m looking forward to a much more successful run this weekend.

Marathon recovery continues

Posted: November 3, 2013 in running
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My new best friend: my foam roller.

My new best friend: my foam roller.

I woke up on Sunday morning to a beautiful Fall day. Sunny, crisp and vibrant. I couldn’t wait to get out there. I was like a puppy that couldn’t wait to get out for a walk. I had a great route planned: at least 10K, and 16K if my knee felt OK.

My knee did not feel OK. I only made it 2K before I had to stop. I really wanted to keep going, but my body had other plans. The pain in my knee was too significant to continue.

I walked the 2K back home. 2K feels REALLY long when you’re walking. And I was cold. Every runner that passed by me seemed to be mocking me. They seemed to be smiling and bouncing along on their healthy uninjured limbs. Argh! It was so frustrating.

Looks like I still have some recovering to do after the marathon. I was hopeful that my knee would heal itself, but I may have to seek some physiotherapy. I’ve tried everything – stretching, foam roller, yoga, a total break from running. I suppose it was inevitable. Every runner I know has battled some sort of running injury in the past. But the good news is that they all recovered and can run again.

I’m confident I’ll heal quickly, and in the meantime, I’m getting really well acquainted with my foam roller and my new couch.

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