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Running Injury-Free for Life

Of course, this would be a topic that would interest me.

This workshop was offered last night at the Crossings and sponsored by FleetFeet.

I signed up a while ago and had planned to run beforehand because I love to run at the Crossings.

However, since I had run 2 days in a row, I opted for checking out the new Trader Joe’s nearby instead. (I think that I was not that impressed because I don’t cook healthy –however, I did find a few interesting foods to buy.)

The workshop was given by a Sports Physician who is also an accomplished (Marathon) Runner and Triathlete.  The room was pretty full…with what seemed to be older new runners and older experienced runners.

That would make sense, we older runners probably experience or worry about injuries more.

The presentation consisted of a bunch of boring powerpoint slides (once a teacher, always a teacher…others may not share my opinion of his talk) but I did manage to glean a few things (however, most things I already knew or were common sense):

Running injuries are more common:

  • to women
  • when you have already had an injury
  • when you run too many miles

What is important when running races:

  1. have fun
  2. finish
  3. meet a goal

How to avoid  running injuries:

  • quality miles (possible in 3 days a week – tempo, hill repeats, long run) not garbage miles – make your runs count
  • realistic goals
  • balanced diet (yes, you can cheat, if you need to and coffee is good for energy)
  • do hip stretches if you are prone to IT Band issues
  • listen to your body (heart rate too high = back off)
  • mix up your surfaces – trails, multi-directional runs, hills
  • shorten your stride

So although I didn’t learn a lot of new things from this workshop, it was motivating.

I set my alarm for 5:45 am and ran before work.  It was a beautiful morning to be out there. I only ran 3 miles on a route with some hills and I tried to run with a short stride (I think.)

Happy Running! Any other advice on avoiding running injuries?

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Wordless Wednesday

at the finish line of the Camp Chingachgook Challenge

Yup, the photographer, Greg Wolcott, captured my feet!  How cool (in light of my ankle injury.)

Happy Running!  Have you ever had a race photo of your feet?

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Dancing as Cross-Training?

I keep saying that I will do some cross-training…maybe even join a gym.  Well, it hasn’t happened.

I tried to run after work yesterday, and my legs felt like lead.  I actually had to stop and rest.  I quit after 2 3/4 miles.

Sunday, one of my tennis friend’s daughter got married outside Boston and a bunch of us were invited to the wedding.

me & some of my tennis friends before the wedding

Some went on Saturday (but I had a 10K race) and some stayed over til Monday (but I had to work.) It was a long day for me.  Definitely worth it…I had so much fun!

the happy couple during their first dance – check out the sequined high top sneakers on the bride!

They had a band (instead of a DJ) and they played perfect dancing music – music from the 60s, 70s, etc.  We danced for hours.

dancin’ the night away

Hum…maybe that’s why my body was sore!

Today I felt a little better…ran 3 miles after work.

Happy Running!

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Camp Chingachgook Challenge 10k Race Report

The tee shirt (I didn’t get one cuz they ran out)

(Note to self: don’t eat a pint of Ben & Jerry’s the night before a race.  It kept me up most of the night with an upset stomach.)

Anyway, I got up at 6am hoping not to see rain.  It was overcast, 70 degrees with 97% humidity but at least it wasn’t raining.

I ate my usual breakfast (coffee & oatmeal) and headed out.  It was about 1 hour 15 minute ride up to Lake George.  The Camp Chingachgook Challenge was held on the eastern side of the lake.  My boat is on the western side so this was a new view of the lake for me.  The Half Marathon starts in town and ends at the camp.  The 10k is an out and back route starting and ending at the camp.

the 10K route

I arrived early (and it still wasn’t raining but it looked like it had rained) and immediately bumped into Christine, a law professor whom I work with.  It’s nice to see a familiar face at a race. 

The course is beautiful (nice views of the lake) but it is HILLY… rolling hills and at some points they resembled mountains.  This was definitely the hardest course I have ever run.

No flat parts!

I started running up the hills during mile 1.  Then I got worried that I would die so I walked up several of the steeps during the first half.  There were 2 water stops each way & I walked through those as well.

Though it wasn’t a big race, you got to see the fast half marathoners go by and run along side the slower ones. 

hills and more hills

The second half, I walked up 2 of the hills but tried to run more.  My ankle didn’t really start to hurt until mile 5 and I didn’t feel as tired as I thought I would (considering my injury and my lack of long runs).

It never rained (though everyone looked drenched from the humidity). The sun never came out either.

I crossed the finish line at 1:09:07.  A PR!! (Of course, it was my first 10K.)

everyone got a medal.

Christine was waiting for me and we headed to the food line…a barbecue with hotdogs, chicken, baked beans, cole slaw, pasta salad, watermelon.  YUM!!

We waited for the awards.  We both came in 2nd in our age group (but they only gave out prizes for 1st).

My hubby was on our boat.  I debated going up but it looked like rain so I stopped at the outlets instead.  I was right because the skies opened up and it rained on and off for the rest of the afternoon and then the sun came out.

I never posted my goals because I wasn’t even sure that I would run this race.  But here they are:

  • Not finish last
  • Beat my practice 10k time (1:16:00)
  • Beat half my PR half marathon time (1:11:18)
  • Finish wanting to do another 10K

Woo Hoo!  I met all my goals. I’m pretty pleased! (I left my camera home…hopefully the photographer got a picture of me.)

splits

Happy Running!  Did you race this weekend?

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Impromptu 10K

My favorite quote of the moment:

“The most powerful time to persist is when you don’t feel like it.  Keep going, and the persistence itself will make you feel better.” – Ralph Marston.

So I had been feeling guilty about not running Tuesday or Wednesday am but it was 93 degrees when I left work on Wednesday.

I put on my running clothes and went to the Corning Bike Trail.  I wanted to run 3 miles at least.  I decided to run 3 miles out because the farther you run, the shadier it gets and then walk back.

I ran 3.1 miles slowly in 35 minutes and then turned around and headed back.  Then I saw a very old lady running VERY VERY slowly but running (without walking). I felt guilty walking so I started to run and passed her. Then I walked and she passed me.  We played leap-frog for a while until I tired and walked more (and she turned and headed back to where she started her run – the opposite direction as me).  I was impressed with how slow she was running.  I can’t run that slow and how she kept that consistent pace (even in the heat).

I ended up finishing my 2nd 5k in 41 minutes. Total time for the 10K was 1 hour 16 min.

Last year, I would have been discouraged in finishing in over ONE hour.  Last week, I would only have attempted 3 miles.

But now, I realize that I can push myself through the pain. And yes, I did feel better afterwards.

Will I run the 10K on Saturday?

Yes (unless it is raining/thunderstorms)!

13.1 miles in the pouring rain…never again!

Happy Running!

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Weather Wimp

Check out the humdity!

Still on the fence about Saturday’s 10K.

Tuesday, I skipped my morning run because I would be playing tennis after work.

Tennis went poorly.  I was tired, hungry, thirsty, my foot hurt, whine, whine, whine.  So I bought new tennis sneakers as a motivator.

Wednesday, I was too tired to run before work. A mistake since it was cool and 90 degrees after work.

Today, I had an very early meeting at work and a hair appt after work…NO time for RUNNING!!

I have Friday off so I could run but don’t want to run the day before a 10K. Besides, the weather does not look great…if it isn’t raining, it will be very humid! (If I were a REAL runner, it won’t matter, right?)

I’m not there yet!

Happy Running!  Are you a weather wimp?

 

 

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Halloween and Cliff Jumping


Every summer, our friends’ marina on Harris Bay (Lake George) has a themed party. This year, the theme was HALLOWEEN. The boaters decorate their boats and have food and drink. Our friends (in the above photo) won 1st prize (again).

me & my hubby (in costume)

As usual, we had a lot of fun.

sunset on Harris Bay

The next day looked like it may be a rainy one.

So we packed up out boat and went out for a late breakfast. It rained while we were in the restaurant and then the sun came out.

So we went out on our friend’s boat

We decided to go cliff jumping. Well, actually, they were going cliff jumping, not ME!!

Rachel’s new camera, cool?

It was fun to watch. (I used “my ankle isn’t fully healed for a year” excuse.)

my hubby & Ron (with camera helmet)

Ron actually got some great video footage.

Rachel & her boyfriend jump hand in hand

My hubby even dove off!!! He’s such a kid!

Anyway, a supposed rainy day on the lake turned into a fun time.

The rain got rid of the humidity and the hot temps.  My morning 3 mile run today was great.

Happy Running! Are you daring enough to dive off cliffs?

 

 

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3rd Annual Sweat Your Thorns Off 5k

Every loves a race…and a free one is even better.

I sweat yesterday morning running 3.5 miles (and I mean sweat). So I wasn’t going to run today but I decided to stop off on my favorite bike trail on the way up to Lake George.

The original plan was to run long.  For me, long means 4-5 miles.

Those plans got derailed when I had to work yesterday.  My hubby went up to the lake and I was left to pack everything.  I also got home late from playing Mah Jongg.

So by the time I got up, packed and got to the bike trail, it was almost 10 am. (And I promised my hubby that I would be at the marina around 11:30 am.)

It was also almost 90 degrees with 90% humdity!  Yikes!!

Well, at least the trail was shady.  I felt really energetic for the first time in a long time!  (Darn it…if only my boating friends weren’t impatiently waiting for me…).

The run was a nice one inspite of the heat. I’m no Usain Bolt but finished my virtual 5K race at 33:48!  A respectable post ankle injury finish time.

I then drove up to the lake in record time!

Relief!

Thanks to the Boring Runner for motivating me to  “Sweat my thorns off)!!

Happy Running!

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To 10K or Not to 10K? That is the Question.

I have never done a 10K.  I almost did a 10K (but I got sick and couldn’t do it).

Last year, I ran a 15k and 5 half marathons (even one when I was recovering from an injury.)

As you well know, things have changed.

Since my injury, I have run three 5ks and many less than stellar training runs (I think they all have been crappy.)  My longest run to date (with a lot of walk breaks) has been FOUR miles.

So why am I considering the HILLY

on August 11, 2012?

A.  I like a challenge.

B.  I run better in races than training.

C.  It’s just a long run (that I pay $ for.)

D.  It’s in Lake George. I love Lake George!

E.  I need to burn calories (I have a wedding the next day and a tight dress to wear.)

F.  I have lost my mind.

G.  All of the above.

Happy Running!  Did you ever compete in a race that you shouldn’t?  Should I do this 10K?