Spring into Action on the Trails
27 Mar 2014 1 Comment
in Fitness, Running Tags: adventure, cross-country runs, fun runs, hikes, Long runs, long walks, obstacle race, Outdoor activities, rock climbing, Spring Running, Trail Running
Oh yeah..beautiful, luscious, picturesque Spring is here! Goodby to the treadmill, to freezing nose and toes and layers of clothes!
It’s such an exciting time for us runners and outdoorsy people. However, if you live in New York, it may be a few more days before you feel that magical, spring-fever-energy that craves adventure, as we rally to push a winter that will not leave gracefully, out of here. But if you’re anything like me, you’re already hearing the call of the wild; though it’s more likely that after the winter we’ve had, you’ll settle for warm sunshine and cool temperatures to start with. Just the thought of Spring though, I’ve seen those colorful buds pushing their way through the still-cold ground, brings to mind outdoors: fresh air and dirt, and green and birds, and its got me thinking… Trail Running.
Spring presents the perfect opportunity to get so much done beginning with those exercise and running goals we had from the beginning of the year. So what if it means getting those rain boots & ponchos out, you gotta give and take a little. From long walks to long runs to hikes, rock climbing, cross-country runs, obstacle and fun races, and my favorite, trail runs; there are just so many ways to get your run on, and what’s even better is that you can get the entire family involved, from your five-year old to grandpa and yes..even the dog; everyone loves Spring.
So grab your gear, your running bud and your camera, because you just can’t let such gorgeousness go by without trying to steal and savor some, and let’s figure out where our running adventures can take us this Spring.
We rocked n’ rolled n’ qualified!
20 Mar 2014 Leave a comment
in Marathons, Running Tags: Boston Qualifier, DC Rock n' Roll marathon, race experience, Washington DC
As reviews go, I’ll give this race experience a “very good” if not excellent, only because of the flaring up of my IT Band. The course was doable and scenic, the weather was excellent, the runners phenomenal and there were enough liquids & gels to go around. The music rocked..somewhat..and the cheers while no New York, were great. The truth is out of the three marathons I’ve run so far and based on others opinions, there may not be another marathon cheer-must-have experience such as New York. But, I liked DC, of course it could very well be because I PR’d and did my qualifying time for Boston there, but it’s also a lot more than that. You can probably tell that I’m a people-gal; I love meeting new people and experiencing different cultures and appreciate diversity and art and all those good things The Capitol is known for, It has so much to offer. Each time I visit, I promise myself I’ll be back because there’s no way I can ever get to see or do it all. But I digress, back to my race experience.
The day prior to the race, I got in from New York and went directly to the race expo and spent most of that half of the day hopping around from booth to booth with its various information, activities, running wear and other paraphernalia to be had. As if the hours there weren’t enough, I just had to do some additional external shopping mostly in the context of items missing at the expo. I eventually got to the hotel at 8pm; exhausted, starving and cranky as heck, immediately vowing never to do that again? Which I’ll probably promptly forget the next time, though really, applying some time constraints are mandatory to preserve my sanity. I promptly stuffed my face, paying no mind to by golden rule of no stuffing after 6pm after which, I’m forced to stay up an extra two hours so I don’t kill myself with digestion problems and then spent the most irritating night anyway, getting up every two hours. WTH!!!
The next day was just as tiring, add painful and longer, and you get the picture. It started off cold which was expected, at least on my end, as you wouldn’t think so by the way every one was dressed and shivering but I was wrapped in my blanket and was doing pretty good. Since I had signed up with a pace group at the expo, I was pretty much ready to stick with them for the race, as much as I could anyway, given the uncertainties surrounding an event such as this – who knows what could happen. However, I was pleasantly surprised to meet a beautiful and like-minded runner who shared similar goals as myself and we teamed up and decided to run together and soon left the pace group behind. At that point, I wasn’t so sure it was a good idea, as I was a bit wary about taking off too quickly given I had recently decided to employ the negative-split concept (running the latter half of the marathon at a faster pace than the first half). Anyway, to close without writing my biography, we ran all the way to mile 20 together, encouraging and pace-checking and pointing out how pretty this and that was though I’ll admit I was much quieter after 13 miles, by which time, I was beginning to feel some pain and was not one for complaining when nothing could be done. All of that to say, my new friend made my 20 miles happen the way it did and I believe that helped me across the finish line. A runner needs a runner buddy like that. I really enjoyed the time running with her.
To conclude, the last 5 miles were the toughest 5 miles ever! Pain, comparable to my two previous marathon experiences; though I could have quickly say more if you’d asked me then, in a few weeks I probably wouldn’t think so but it was excruciating. I didn’t stop only because I knew I wouldn’t be able to even walk to the finish. Thank God for a strong mind. I finished, got my medal and spent the better part of 90 minutes in the medical tent. Ninety worthy minutes I’ll say because, call me crazy, but it was worth it. Sucker for punishment, that I am, I spent the rest of the day hobbling around at the Smithsonian museum. Again it was worth it.
DC Rock n’ Roll you get 4.5 stars!
Let’s Rock n’ Roll DC!
13 Mar 2014 Leave a comment
in Marathons, Running Tags: Boston 2015, Goals, Optimism, Races, Rock n' Roll Marathon, St. Patrick's Day, Washington DC
I tend to approach races with an overly confident demeanor. My philosophy has always been that 90% of any task is attitude, hard work makes up the other 10%. Though that has worked more than less times throughout my life I’m beginning to believe it may not necessarily hold true for running..not marathons anyway. To be fair to one’s body and those who wonder, it takes as much kick-ass attitude as it does hard work; every heart-thumping, feet-pounding and limit-defying moment is bathed in determination and sweat. To me, that counts for nothing less than 50/50 and so I’ve tried to have a more balanced approach to this one.
It’s my first time running in the nation’s Capitol and as with any first time course, I’m excited, my adventurous spirit cannot be tamed, but this time around I’m going for bit more realism. We’ve had some really funky weather this season and the last few weeks have been no exception though the last couple days have been pretty darn good. The advantage here is that DC’s temperatures are quite similar to New York’s so there should be no big surprises. Shouldn’t I say, cause well.. your guess is as good as mine what’s going down weather-wise come Saturday. Tough, mother-of-a-month that it has been to train in, I’ve managed to get some crazy running in amid some aches and pains here and there. I’m definitely over-due a siesta after Saturday -big smile- and I’m so looking forward to it.
During my self pep talks, I mentally run the course and psych myself up so I feel ready for race day. I go through the fuel and gel stations, mileage and my pace and try to incorporate some sight-seeing along the way. There are benefits to this; I’m able to lose myself in my surroundings a bit and enjoy the beauty around me. Also, during this time, less attention is given to the pressures of the race and I’m able to live the moment. Additionally, I’m big on experiences and every race is an experience I love to revel in, at least when I’m not in pain, so while some races are more memorable than others, I like to think I take away something valuable each time.
High expectations is another facet of my type-A person. I run around expecting the best from myself every time. Within recent times I have been not-a-little disappointed with my performance and sometimes lack of proper judgement, and while that would be enough to faze the average Jane, I remain fearless and determined as ever with eyes fixed on Boston 2015 and a goal of 3:35. I can do all things through Christ who gives me strength and hopefully wings for feet.
Happy St. Patrick’s Day! This Irish-named girl feels lucky! 
Damn those running injuries..I’m still in form or am I
06 Mar 2014 Leave a comment
in Health and Wellness, Running Tags: Iliotibial Band Syndrome, knee joint, knee pain, Plica Syndrome, Running Injuries, shin splints, Stress Fractures
Up till last year I had little worries or gave little thought to injuries aside from the usual quick prayer seeking protection and thank-you-God for keeping me whole. In truth, prior to two years ago, I really wasn’t running races, not like I am now anyway, there was the odd race here & there which would include a half marathon or 15 miler but running then was primarily for exercise. Fast forward to present day and.. It hurts. Ever since I injured my ankle last year, it has been one thing or another with either my ankle throbbing at odd intervals, posterior knee pains or leg fatigue or some such thing; I’d even wager a guess that they may all be related in some way. If I recall any other injury before this onslaught it was shin splints and that would have been a record of 1 running injury in my lifetime up till then.
Education is half the battle
It’s no secret that runners hate injuries and that we really covet our ability to stay injury-free. Try as we might though, the numbers show an average 60 to 66% injury rate per year (Runners World). In other words, your chances of sustaining some type of running-related injury or even injuries in the span of your running life is very high. Seems I’m not so special after all. The best chances one has of combatting anything is to educate oneself about it. With that in mind, take a look at some of the more common running injuries and how best you can avoid and or treat with them.
Hip and Thigh Injuries
-Iliotibial Band Syndrome commonly referred to as IT Band
The IT Band is a thick, fibrous band that spans from the hip to the shin; it lends stability to the knee joint, and is attached to muscles of the thigh. ITBS is caused when the band becomes inflamed and tender.
-Pulled Hamstring
This is a common sports injury, seen most commonly in sprinters. A pulled hamstring is a injury to the muscle called a hamstring strain. Treatment of a pulled hamstring is important for a speedy recovery.
-Hip Stress Fractures
Stress fractures of the hip are most common in athletes who participate in high-impact sports, such as long distance runners. Treatment usually is successful by avoiding the impact activities.
Knee Injuries
-Patellofemoral Syndrome aka Runner’s Knee
Runner’s Knee problems are associated with the patella, or kneecap and is common in runners. The term runner’s knee may refer to several common injuries such as chondromalacia, patellar tendonitis, or generalized knee pain.
-Plica Syndrome
Plica syndrome occurs when there is irritation of the lining of the knee joint. Part of the lining of the knee joint is more prominent in some individuals, and can form a so-called plica shelf. If this tissue becomes inflamed, it can cause knee pain.
Leg Injuries
-Shin Splints
Like runner’s knee, this is a term that describes a set of symptoms, not an actual diagnosis. Shin splint pain can be due to problems with the muscles, bone, or the attachment of the muscle to the bone.
-Stress Fractures
Stress fractures of the hip are usually seen in long distance runners, and much more commonly in women than in men. These injuries are usually seen in endurance athletes with deficient nutrition or eating disorders.
Ankle Injuries
-Ankle Sprain
Ankle sprains are common injuries that runners experience. Early recognition and treatment of this problem will help speed your recovery from ankle ligament injuries.
-Achilles Tendonitis
This is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.
Foot Injuries
-Plantar Fasciitis
Plantar fasciitis is a syndrome of heel pain due to inflammation of the thick ligament of the base of the foot. A tight, inflamed plantar fascia can cause pain when walking or running, and lead to the formation of a heel spur.
-Overpronation
Pronation is a normal movement of the foot through the gait cycle. When this motion becomes excessive, overpronation can cause a variety by altering the normal mechanics of the gait cycle. Shoes to control excess foot motion can be helpful for overpronators.
-Arch Pain
Arch pain is a common foot complaint. Arch pain, also sometimes called a strain, often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain often consists of adaptive footwear and inserts.
Of course there are a lot more running-associated injuries. You would do well to read up some more and take proper steps to avoid them. Many of us fail to adhere to proper running and pre running principles and even for those that do there is still the risk -such is the nature of the sport. But we can all try to minimize our risks by wearing proper footwear, stretching out properly and incorporating cross-training into our running schedule. Then there’s the issue do what to do when it is what it is. Your best chances are early detection, diagnosis and treatment to ensure you return to full form in the shortest possible time. For the minor injuries, and these usually last a few days with rest, the ICE method (Ice, Compress, Elevate) usually works with some type of anti-inflammatory medication. For anything lasting more than a few days, get it checked out. It’s always better to be safe than sorry. Always.
At the Heart of Running
27 Feb 2014 Leave a comment
in Health and Wellness, Running Tags: Cardio exercise, cardiovascular exercise, Exercise, Health, Healthy Heart, Heart Disease, heart health, Running
At the heart of running is a fragile yet strong, complex, judicious, and vital organ upon which our entire being depends. The human heart is as critical to life as air and it goes with little saying how dependent we all are on its proper functioning to live enjoyable lives. Yet it could be, that it is the least appreciated and understood of all our body organs in-so-far as how it works, how we should care for it, and even maximize its efficiency.
The Heart: How it Works
Your heart is an amazing organ. It continuously pumps oxygen and nutrient-rich blood throughout your body to sustain life. This fist-sized powerhouse beats (expands and contracts) 100,000 times per day, pumping five or six quarts of blood each minute, or about 2,000 gallons per day.
According to an article written on – How Does Exercise Affect Your Heart – on Active.com, Over time, with chronic cardio training, our resting heart rate drops because each beat delivers a bigger burst of blood, and fewer beats are needed. This takes work off your heart and is why cardio exercise is recommended for heart health. However, cardiovascular exercise can also produce stress. If we get into over-training, we may hit a point where we are drowning in cortisol. This eventually leads to immune-suppression and fat gain around the abdomen and face. People who spend a significant part of their day in stress, who have poor digestion or other sources of physiological stress, should not further their stress levels by over-training. It’s recommended that one should always think of their goals, moderate exercise if necessary, and work to reduce stress level.
As a runner, I have a deep appreciation for the role my heart plays in assisting my natural ability. But even so, there are times I can take its steady beat for granted and cause it unease and unrest. In this I know I am not alone. There have been much debate and discussion about the dangers and or benefits of running, more so long distance running, on the heart. Dr. Paul Thompson, a cardiologist who specializes in heart disease in athletes, says most élite athletes have hearts that are enlarged by exercise. Scary right. I’ll step out on a limb here and say that our lack of education on the issue is even scarier. Doctors, researchers and various writers on the issue seem to believe that there is no one-size-fits-all. There are runners who’ve run 50+ years without any incidents and then there have been the 1/ 50,000 who have met with disastrous results. For example, a recent study showed that while regular exercise does indeed benefit the heart, some experienced marathoners past the age of 50 had significant calcium deposits in their arteries, thus increasing their likelihood of suffering a heart attack.
Caring for The Heart
Our hearts are so complex, there remain many unknowns but what is known is that family history and dietary habits play as critical a role–if not a greater role–in heart health than exercise. This puts your own risk factors high up there on the things to look after when deciding to pursue an active lifestyle. Consider the gene factor, do you have a predisposition? Is there anything in your medical history that could contribute to an onset of any heart issue? These are just two of the many questions that you should consider.
It’s worth the time, effort and money to invest in seeing a doctor about your exercise and or running plans and have a complete check up done, which should include an electrocardiogram (ECG or EKG)) which is able to measure the electrical activity of the heart and in most cases would show up any abnormal activity. As with most things, this is not fool-proof and a lot is left up to you the runner to ascertain your body limits. Learn to read and listen to your body; know when it’s calling out for rest and when it needs a work out and provide it with a proper diet and nutrition thereby maximizing your chances of being an effective runner while minimizing your risks of injury or even death. The thing is, even with all the advances in technology, knowledge and medicine, no test is infallible, it’s a matter of assessing your odds and going with your gut to pursue something you love. Your chance of dying in a marathon is far slimmer than that of a car accident. That is to say, risks are inherent in everyday life, at every turn and in all impracticality, it is the risky stuff that challenges us, causes us to dare to dream and extend ourselves beyond our human limitations. The joy comes when we discover the hidden potential within and a strong and healthy heart to boot.
Cross Training for Runners
20 Feb 2014 Leave a comment
Recently there has been a surge in the idea that Cross Training can benefit runners, increasing strength, endurance and building muscle. It is suggested that Cross Training can be supplemental to running, providing variety while strengthening and building muscles that normally atrophy with overuse and helping with speed and endurance to make you run longer, faster and better.
According to Dr. Vonda Wright, in her power play video above, what one needs to be a great racer goes beyond good sneakers and great nutrition. She claims, that what makes one a great racer is metabolic efficiency, balanced muscles and total body fitness. I believe she’s right on target with her attempt to get us to question and stretch ourselves.
There exist a ton of information on the best exercises to optimize your running potential, so much so, that it can be difficult to decide where your best results lie. Most trainers and runners agree that exercises, which target core areas and strengthen those that you use for running, which would pretty much mean your total body, are the ones you need to focus on. Some are: Swimming, Biking, Gym Workouts to include core work such as planks and squats; Yoga and Pilates are great for this, and Light Weights. Biking is great for strength training and targets your quads, gluts and legs without the impact of pavement pounding. Swimming is no impact and great for upper body and shoulder strengthening. It helps with stability and control and helps you stay in line when running because it builds core strength. Also, as with biking, runner’s knee and other susceptible injuries are a misnomer. Finally, there is so much to do at the gym..where to begin? Kettle bells! I love the feel and result. They have the advantage of giving your muscles and gluts a good workout-great butt booster girls-but lower the risk of injuries associated with heavier weights. Kettle bells can be included in a circuit workout that may include butt kicks, burpees, jumping jacks, planks and high knees. Remember the idea here is to be lean and fit so the focus should be on less weights and more reps. This will keep you in good stead, strengthening those muscles that will help you to be a more efficient and effective runner.
Happy Cross Training guys.
Running In Sochi
12 Feb 2014 1 Comment
in Running Tags: Athletes, Australia, Canada, Cold Weather, determination, Endurance, Figure Skating, Freestyle Skiing, Ice Skating, Italy, Japan, Moguls, New Zealand, Running, Russia, Snow, Sochi, South America, South Korea, Speed, Speed Skating, Sports, Track Speed Skating, USA, Winter Games, Winter Olympics
The Winter Olympics is on! And it’s buzzing. From Track Speed Skating to Moguls and Freestyle Skiing and any and everywhere in between, the games provide something for everyone. Spanning some 90 years with its first official game in 1924, its been hosted more or less every four years like its summer counterpart, and have graduated from its early history of Scandinavian domination, its predecessor The Nordic Games, to include countries as far north as Canada and as far south as New Zealand and Australia. It also includes countries from South America and the Caribbean.
This year the games of The XXII Olympiad boast a field of events that tests athletes endurance, skill, precision and speed on the ice. To my way of thinking, many of these “snow/ice sports” share something in common with running, the big difference being that they’re performed on ice. Take the Biathlon, Speed Skating, Short Track and Cross-Country, these are all sports with a running component with the adage of skates and skis as it would be impossible to run on ice without them. I recently watched a video of learning to cross-country ski and it was telling to see how one literally has to learn to run (diagonal stride) with skis on, only adding poles as you become more proficient. Since running is all about speed and endurance, I relate on a less icy level.
However, my favorite to watch at the Winter Games has always been Figure Skating. This year Russia’s own 15-year-old Yulia Lipnitskaya, the youngest recipient of a gold medal for Team Russia, is a treat to watch. 
In the women short program on Monday, she put on one of the most amazing performances I have ever seen in figure skating and could well be the star of the show. I suspect an upset is imminent as former predictions for the popular Women’s Figure Skating event did not include her among USA, Japan, South Korea and Italy favorites. It’s the event to watch Feb 19 & 20.
What is super cool is that these games show us that while winter could be cold, harsh and unsettling to a lot of us, we’d do better to accept it for what it is, and what it brings and too, for all the sporty running things we can get up to. If over 2000 athletes can do it then so can we. Winter Olympics 2014, we ❤️ you!
The Miami (Famous) Marathon
06 Feb 2014 2 Comments
in Competitive Running, Marathons, Running Tags: Disappointment, Excitement, Great views, Hot, Medal, Miami Marathon, Running, Scenic, Support
I review this race with mixed feelings; excitement, disappointment, heart and some regret, but with a pretty cool medal!
I think I have a lot to learn about races, expectations, course differences, weather inhibitions and a host of other tiny seemingly unimportant details that are in reality super important, so don’t judge me too harshly as I already did. Plus, this was just my second marathon.
In all fairness the race wasn’t bad, but it was long, hard on my foot and quite warm. I’m careful not to say hot, as I had feared it would be much hotter than it actually was. Somehow it was 78 degrees and not breathing fire and gosh, was I ever so thankful. Heat aside, I had major shoe issues with my right foot. You would think the injury right? Wrong. I made sure to wrap my ankle, wore my ankle sleeve and heel inserts to take care of my still-recovering injury but went and added insult to injury by running in a pair of sneakers I had never run a full marathon in. After mile 13, every right step felt like I was stepping on a sharp object, by mile 18 I was super ready to remove said sneaker and run bare-footed. I held off only because I didn’t want to spend time, better spent running, taking my shoe off. I shouldn’t have minded that, as I pretty much ended up walking when it became near impossible to run the last few miles and I had to run-walk to the finish line. My bad, my fault. As with New York, I had such high hopes for this marathon as it was so scenic and a new course too; I should have been in my element and ace it. On the other hand, I have a pet peeve with running prolonged stretches without variation. This race had quite a few of those, which of course was made worse by my shoe aggravation and the heat. Nevertheless, help came in the outpouring of love and support from those cheering on along the route and those who handed out fruit, power bars, wet rags, ices and had their personal spray stations going on, these are the people who make my run possible and worthwhile. It’s the essence of running that I’ll always appreciate and love; people coming together in recognition and support of and to encourage those who step out and take a chance at something great. Then there was the brief but timely, just-like-God, shower, which couldn’t hurt and cooled things down some. We, on mile 21, were thankful. But if I was feeling sorry for myself, it all ran away, when I got within the last 100 meters and had the opportunity to help a fellow runner complete his last steps to the finish to claim his medal and me mine.
I promise you, not a day goes by that I don’t learn something and as it turns out there were a lot of lessons learnt that day. Lessons that I’ll take with me on my next race, The Rock and Roll DC Marathon, next month. You see my eye is still on the prize: Boston 2015.
Skinny vs Healthy
30 Jan 2014 Leave a comment
in Fitness, Health and Wellness Tags: Beautiful You, Eat Right, emotional health, Exercise, exercise plans, Health, Healthy Weight, Ignorance is bliss, Love Yourself, Perfection, Size 2, Skinny, Unique, Weight
At no time in our history has it been more pertinent, so debatable or misunderstood. Studies rage as do diet fads and exercise plans, all in the name and search of Skinny, Perfect, You. Maybe it’s the media hype, the crazy celebrities we are wont to emulate, or could be it’s the mixed messages we get from society at large, who knows or even cares, fact is we are so messed up with the idea that we all have to be a ‘perfect’ size 2 or is it 1, that people have been literally running in circles trying to fit in. Now I’m all for running, but you may have noticed that in this race there’s no finish line – no one wins. That’s because when it comes to human beings, there is no one-size-fits-all. So then, why are we of the mistaken belief that size 2 is the standard for beauty, happiness, well-being and perfection, when in fact, beauty comes from within, happiness is a state of mind, your well-being embodies physical, spiritual, mental as well as emotional health and as for perfection, well..a pipe dream really.
One can assign blame to various sources, but the truth is there is enough blame to go around. However, I am convinced we are our worst enemies. Use to be, we could have gotten away with the saying ‘Ignorance is bliss,’ but in this fast advancing world, that is just plain lame. It couldn’t be further from the truth anyway, ignorance is just that, ignorance, and bliss is bliss; In the end, we remain responsible for who and what we are. We’ve been told often enough that what we put in, is what we get out. That should apply across the board; food, exercise, study, family et al. The time, effort and resources we assign to those areas determine the results we get.
Really, there are no reasons we can claim ignorance as information abounds on healthy eating practices, exercise, health & wellness and just about any area of interest we can imagine. It behooves us to acquaint ourselves with this superb human machine God has gifted us with, to learn and appreciate it inside out, to love the skin we’re in, only when we do, will we find balance and enjoy what is the healthy and right size for each of us. People often say – you’re so lucky, you’re so skinny – as if luck has anything to do with it or as if skinny is my desire. Not so at all. So what if I’m small-boned. Does that make me healthy? Should it mean that I get to eat crap and not exercise; that I get a pass on practicing healthy living? Definitely not. We need to get that we’re all unique. Therefore, we will not, nor should we aspire to be, the same. A size 2 on me maybe healthy, if I live it out correctly, but maybe totally wrong for your built and stature, which may be a size 4 or 6 or even 8. If you can’t fit my shoes, you shouldn’t try to wear them. Find your own and wear it beautifully and well. Now does this mean that it’s ok to be overweight? Heck no! Obesity is a big problem, and it shouldn’t be because of image but because of the potential hazards inherent in living with it. It is therefore very important that we pay attention to our health, this is the reason we eat right and exercise; to be healthy and fit. The rest is just a sexy bonus.
runningwithfaith 