This week’s topic is a FREE one so for obvious reasons I’m choosing this one:
The amount of time off and previous training determine how you should return.
They say that you can anticipate spending an equal amount of time rebuilding your mileage as you spent off running.
But also the type of injury also affects your return rate. Bone injuries require gradual reloading as the callus strengthens. Soft tissue injuries heal at varying rates, depending upon the severity of the injury, the cause, and how you are progressing in physical therapy.
Wait until you’re ready, then wait another day or two.
IOW, patience is important.
If you jump in too soon, you increase your risk of injury again.
Start with brisk walks over varied terrain.
Choose softer surfaces such as smooth dirt trails (avoid anything too technical), grass, or indoor or outdoor tracks before you go out on the road.
Run slowly at first, with walk breaks as needed.
In fact, run/walk intervals allow you to achieve a higher volume of work while gradually reloading your musculoskeletal system and joints.
3 mi
4 mi
6 mi
Ease back into higher frequency and intensity.
The key word is “ease.”
It is very important not to compare yourself to your pre-injury paces.
During those lower-frequency and lower-volume weeks of running, add in strength training which also strengthens your bones and muscles and prevents compensation injuries from occurring as you resume running.
Delay signing up for a race.
No event on the calendar will expedite the recovery process.
It is essential to gradually resume running after an injury, even if it means skipping a race.
Stay positive!
The period with no running will seem longer than it is.
You will see runners everywhere.
But as they say “this too shall pass” and you will heal!!
Celebrate every little accomplishment…
no matter how small or insignificant.
Of course, you are wondering if I’ve followed my own advice.
Well, it’s that time of year. Time to pick ONE WORD to focus on for the entire year. (If you’ve never heard about the My One Word approach, here is a summary:
Lose the long the list of changes you want to make this year and instead pick one word. This process forces clarity by taking all of your big plans for life change and narrowing them down into a single thing. Your one word focuses on your character and creates a vision for your future.)
5. Volunteer (at several races).I volunteered at three races.
6. Participate in at least one Blogger Meet-Up. I was lucky to meet up with Erica and Cari. Almost Deborah and Zenaida at the NYC Half and Debbie (when she passed through my area). I was supposed to run a half in Florida with Jenny.
7. Try something new. Does going to the gym count? What about racing on a trail? (non-technical but it was dirt and leaves.)
LOL. I’ve never had a sprained ankle.
8. Listen to more podcasts. I did when I rode my stationary bike and I do during my solo runs (Two of my favorites are below. I’ve also listened to Des & Kara’s among others.)
9. Update my music playlist.Not really. I added few tunes but mostly I run with friends or listen to a podcast.
10. No Injuries. A big NO – Broken left foot on Feb. 14.
Sprained right ankle on Dec. 19.
11. No PWs. Um… NYC Marathon. In all fairness, it was only my second attempt at this distance.
12. No DNS or DNF races. Unfortunately, too much $$ lost.
Ft. Lauderdale Half Marathon – DNS
Electric City 10K – DNS
NYC Half Marathon – DNS
Helderberg 2 Hudson Half Marathon – DNS
Tropicool 5k – DNS
Al Goldstein Speed Series 5k – DNS (transportation issues)
13. Blog 3x each week. Hooray, this still happened. Thanks for reading and commenting!!
Too bad one of my goals was not to run a marathon because I did that!!
Here’s a numerical account of my 2023 running year:
Miles: 955
Races: 16
Marathons – 1
Half Marathons: 3
10 Milers: 1
15Ks: 1
10Ks: 1
5Ks: 4
Other Distances: 5
Out of Town Races: 4
New Races: 3
Age Group Awards: 9
Volunteering: 3
Bloggers Met: 2
DNS: 6
DNF: 0
PRs: 0
PWs: 1
Shoes: 3Topos, 1 AltrasFWD
Apparel: Skirts from Skirt Sports, a few tops from Brooks
Blog Posts: 154
Happy Running! How did your running go in 2023? Did you meet your goals? Do you have new goals for 2024? Please share.
It seems like I’ve been planning this race forever. After our girls weekend in the Finger Lakes last September, we were anxious to plan another.
My running friend, Deirdre (who winters in Florida) suggested this race since we ran it in 2019 and had so much fun.
This racing series is popular around the country but it is no longer was offered near us.
So I signed up for the Tampa Hot Chocolate 15k because:
Duh…Chocolate!!
Florida in December!
A weekend away with my running friends.
A running friend winters about an hour away and she offered us a free place to stay.
It would be close after my previous 10k 2 weeks prior so I would be sorta already trained for it.
Training:
If you follow my posts, you also know that I am not strict about following a training plan. But I did run a 10K on Thanksgiving Day and then 8 and 7 mile runs on the weekends before this race.
But, again my goal for this race was just finishing especially since I would NOT be acclimated to the temps and/or humidity.
Pre-Race Activities and Preparations:
Because I wasn’t sure if we would be driving to Tampa for the expo, I paid the extra $20 bucks and had my bib and swag mailed to me.
We arrived late Thursday evening and first thing Friday morning, we went out for a run at a local preserve to try to get used to the heat/humidity
and then out to lunch
We spent most of the afternoon at the pool/hot tub.
In the evening, we had dinner with some new friends (who were also running the race).
banana trifle for dessert
On Saturday, we went for a walk in the neighborhood
loving this gorgeous weather…
and then again spent most of the day enjoying the sunshine at the pool/hot tub
ahhh
I’m usually pretty good about watching what I eat the night before a race… but this time I was very relaxed about the whole thing.
So yes, I had a huge ice cream cone in the afternoon (and more of that trifle for dessert that night.)
In the evening, we carb loaded on homemade pizza.
I set out my race outfit and went to bed early (not that I slept well but the intent was there.)
due to the temps, I decided against wearing those calf sleeves
Forecast:
quite a difference from the weather I trained in…
Race Day:
As I always do, I brought my race day breakfast from home: oatmeal. Up at 5:15 am and ready to leave for Tampa at 6:15 am.
My stomach reminded me why I shouldn’t have had ice cream the day before…
holy humidity
Heidi was running the 10k and me the 15k.
Deirdre unfortunately sprained her ankle in a trail race the weekend before and couldn’t run but she and Kevin came to cheer us on.
Deirdre’s friends were also running the 15k and met us there.
Neil and RuthAnn
Both races started at 7:55 am. We found parking in a nearby parking garage and got there plenty early… No port a potties. Instead real bathrooms in the Convention Center (yay!)
We watched the 5k runners start
Soon we all headed toward our start.
Neil and I were in the same corral (J) but Heidi and RuthAnn were further back.
Description:
You’ll start and end at the Tampa Convention Center, where the post-race party in the Front Drive and Sail Plaza will be waiting for you! And if that isn’t indulgent enough, checkout these additional highlights! The course will take you by awesome views of Columbus Statue Park, the City of Tampa’s Pirate Ship, the Bayshore Fitness Trail, and the Historic Hyde Park North neighborhood. PLUS, you’ll run along the water the entire route.
start changed to 7:55am this year.
FLAT!
Anyway, here’s how the race went:
Miles 1-5:
After the national anthem, the corrals started. I think mine (J) was in the third group start.
It was very crowded and hard to run fast (which was good).
I started with Neil but quickly realized that he was going to be faster so let him go ahead.
The only hill in the race was in the first mile… running over the Platt Street bridge.
It was warm and humid!! It didn’t help that I felt kinda nauseous.
So I was determined to run slow and enjoy the scenery! As you can see from the course map, we ran along the water (Bayshore Blvd) the whole race.
Obviously I got thirsty fast and luckily there was a water stop every 1.5 miles. I stopped at EVERY one!
My one complaint was how tiny the cups were. I drank at least 2 at each stop. I also used the water stops for my walk breaks (until the end when I walked more often).
And so I stopped for water at mile 1.5 3 and 4.5.
Neil was ahead of me so he passed and yelled “You got this!” at least twice.
I wasn’t hungry but forced myself to eat a Gu (at least for the electrolytes.)
It was a beautiful day to spend at the beach… sunny and not a cloud in the sky (perfect running weather? Not so much).
Miles 5-9.3
A little past mile 5, we turned around and headed back…
False alarm! At the 4.5/6 mile water stop, we headed back out again and then turned back to head toward the finish.
Two more water stops around mile 6.5 and 8. I ate one more GU at the last one.
My pace kept slowing down and I started to walk between water stops…
I was dying at this point… hot… blisters but I saw my friends on the sidelines cheering so I started to get a second wind.
photo by Kevin
Finally I crossed the finish line happy as the announcer yelled: “Here comes Darlene Cardillo and she’s 70 years young!!”
did he have to mention my age?
Post Race Activities:
Heidi had already finished and gotten her refreshments… I was too tired to walk to get mine so she graciously shared (I ate the banana dipped in chocolate fondue).
I removed my running shoes and put on my Oofos. Ahhhh!
And we waited to cheer on RuthAnn
and then RuthAnn and I retrieved our refreshments on the way back to our cars. I did drink the HOT chocolate (and it was hot!!) and took the dippables home.
I checked results to see if I won my age group (70+).
Hooray for being “old”
According to the website: 1st Place in each Age Group receives 100% off next year’s registration and $40 merch coupon emailed 1-2 weeks after the race.
As we walked back to car, we looked for a place to eat lunch but instead decided to return home and eat near there.
Of course, a soak (and drink) in the hot tub was a prerequisite before our celebratory dinner.
Happy to report that I felt fine the next day (as a cold front blew in and offered perfect running temps.)
Additional Race Reflections:
The race was fun. It was even better running it with friends and with good weather. This race company has organized races all over the country and it was very well organized.
I know I could have pushed myself and gotten a faster time. But I didn’t feel great and with the humidity and warm temps, I preferred to play it safe.
It was almost a PW… 10 minutes slower than my last Hot Chocolate 15k on a hilly course. My 15K PR was even on a hilly course.
As you know, my pace is not what it used to be… and I’m not sure I care.
Age Graded times rock!!
The Good:
Easy packet pick-up. (They even gave out chocolate samples.)
Pre-race emails with instructions and maps.
Bib and jacket mailed (with extra $)
Real bathrooms at the start/finish area.
Bag Check. Well organized before and easy pick up at the end.
Water and chocolate stops along the course.
Well marked course.
Water views almost the whole race.
Pacers for all paces up to 15 m/m.
Very cool medal.
Gender specific hoodies.
No lines for post race refreshments.
Free photos.
Awards announced for top 3 but age group awards mailed.
Useful awards (not another medal!)
5k and 10k options in addition to the 15k.
Important Charity – St. Jude’s Children’s Hospital.
Great weather (sunny and not too hot).
Beautiful views of Tampa Bay.
Flat course.
Legs and body felt great after the race.
The Bad:
Out and back course was a little boring.
Water cups were too small.
Humidity (but hey, it’s Florida).
No shade!
Upset stomsch (my fault!)
The Ugly:
The blisters on my feet
Would I recommend this race?
Yes. For all the reasons above.
Final Stats:
Next Up:
if my ankle heals soon enough so I can train
OR
Happy Running! Ever run a Hot Chocolate race? If so, did you enjoy it?
My First 5K and More... 