Why Swimming will make me a better runner.

As you might remember, a couple of weeks ago I got a membership to the super-excellent gyms I used to work at (2006-2012 in fact). This means I have access to yoga, Pilates, spinning, (treadmills), step mills (!!!), weight training, and swimming. So far I’ve completed one extremely uncomfortable yoga class (I can’t stand on one leg, as it happens), and have been swimming a few times. Here, this happy moment will jog your memory:

flattering picture, isn’t it?

Let me start here with a disclaimer that I am doing zero (and I mean N-O-N-E) research into the sports and physiology literature to support anything I say in this post, this is just me, stringing things together.

I watched the video below the other day (Jay Johnson posted it on his blog), and then did the routine two nights ago. I’ve had more ankle twists, pops, strains, and sprains in my 31 years than I care to try tallying up, but it’s very likely these injuries (both the individual insults and the cumulative effect), are definitely effecting my running (negatively) but also might explain some of the persistent aches and pains I have.

When I finished this approximately 10 minute routine, I thought that my feet and lower legs felt similar to the way they feel after a swim.

Some history: For over a 18 months, until early 2012, I had very bad planter fasciitis. I slept in not one, but often two, night splints, and systematically went through every remedy out there, including working with an orthopedic surgeon. The treatment that finally proved effective (FOR ME) was to get in the pool a few times a week, and just kick, lap after lap, after lap, after lap.  I wasn’t even running very much, or consistently when these all developed in late 2010.

It’s Friday and I’ve only been running twice this week. And I’ve definitely not been observing my “become a fast runner” diet whatsoever. But I did supremely enjoy a swim session on Tuesday morning, and I’ve been thinking about it ever since.

So here are some reasons swimming will make me a better runner:

1. It reminds me of the first time I practiced a complex, athletic skill, over and over, and saw consistent improvement. (I was a swimmer as a kid, and in college)
2. I love flip-turns, I love that 5-10 meters when you’re underwater and moving fast.
3. It makes my core stronger.
4. It’s great breath control practice.
5. I could float, on my back, all day. Bliss.
6. Swimming teaches you how to selectively relax while uncomfortable.
7. Swimming loosens up all those things made tight from running. Increases flexibility.
8. Sometimes a break from running makes you grateful for running.
9. Moving through the water is like being on another planet, and it feels awesome, and graceful.
10. When I’m swimming I can think about running, without being able to critique my running in real-time, it makes for a more objective/rational view.
11. Swim workouts are similar in structure as marathon training workouts.
12. A great workout in the pool requires patience, as does running a great race.
13. Swimming is a skill I’m fluent in, and it’s rhythmic, so I don’t have to think if I don’t want to…it’s calming, even medicinal.
14. ……..I like it.

I think recreational runners tend to over-emphasize the importance of cross-training. The time we are able to allot to training is precious, and finite, so for us non-elites our best training tool is probably specificity. However, the emotional, and perhaps physically therapeutic effects of cross-training totally justify having a gym membership, or going to a few spin classes.

Just please, no cross fit. (I love this article, and also this one)

I’m registered for the Chicagoland Spring Half Marathon on Sunday…Before then, I’ll probably just go for another swim.

*AB

 

Transitioning from Boston

Pre-Boston, my plan for post-Boston had been to take 10 days mostly off of running to recover, and put together a killer training program that would span from the 11th day after Boston and carry me through my last planned event for 2013: The Catalina Eco Marathon on November 9th (FYI, that’s the day after my birthday, feel free to send gifts). I have only completed a few uncomfortable runs, and have barely thought about what my training for the next 6 months is going to look like. One run worth noting, however, was the back half of a friend’s marathon, the week after Boston.

My motivation to run, even a little, took a sharp nose-dive two and a half weeks ago. I recognized it for what it was, which was, I think, equal parts:

1. a bizarre “injury” to my right side…
2. legitimate post-PR need for rest
3. a conflagration of conflicting emotions that were a bit slow to take shape regarding the events post-marathon in Boston
4. frustration when I realized how big my goals are and how limited my resources seem (and the profound guilt at thinking that way, see #3)

The 3rd point has taken a lot of forms, but the one related to running is that it has seemed foolish to focus at all on my very self-indulgent, self-interested running goals, amidst what has happened.

I spent some time last weekend speaking with a friend who was writing an article that focuses on having ran the Boston Marathon and coping with the stark change in tone that occurred during the experience. It was a hugely therapeutic exercise that made me realize I’ve been avoiding blogging, planning my training, reading blogs/articles, and indulging in all things running, because admitting how important it is to me is uncomfortable given the recent context.

Although this is a personal blog, I still don’t want to re-count my experience in Boston here (it’s not going to add anything to what others have already written), but people have been so kind to inquire so I’ll say this: I felt safe the entire time and  was surrounded by friends. The way the bombing has affected me, personally, has nothing to do with running (Except that I will not be posting a race re-cap) and doesn’t belong in this format.

I will say this piece though: I am very disappointed in the general attitude amongst running-bloggers that it’s important to “move-on” quickly. Within 8 hours of the bombing in Boston I saw posts mentioning moving on and focusing back on your goals and training. I think that is OK, for some people, but to pressure everyone to do the same is not.

Being “Boston Strong” doesn’t mean to push ahead with aggressive defiance, it’s ok to be shaken.

If terrorism didn’t make us self-reflect, didn’t scare us, and didn’t throw us off our game for a while, then we would call it something else, and we’d be changed fundamentally, and in a way that reduces freedom.

Running is perhaps the ultimate expression of freedom.Very often my motivator to get out there when I’m not feeling like it, is to remind myself how amazingly fortunate I am to have not only the capacity to make such a choice, but the freedom to execute that choice.

So please, stop telling me that I am “entitled to celebrate” my PR.

I know that I am.

I just don’t want to.

On a happier note, although jumping right into training again hasn’t panned out, I did, last weekend make a list of the things that would help me move up another “level” in racing. I’ve got two items crossed off already: I am currently “shopping” a few chiropractor, and with help from some former colleagues, I got a membership to the kick-assingest gyms in Chicago (slight bias there). This morning marked my first swim workout in years. Which, as you can see, I was thrilled about.

Flattering picture, isn’t it?

I’m running this Sunday in Palos (First Midwest Half Marathon). Back in March I was planning on a PR effort, and to break 1:30, however, it appears I can’t maintain my marathon pace (so certainly not Half pace) for more than a mile without some pain, so I’ll be running just to soak up the environment, and the energy.

*AB

Hypocondraisis is normal during taper. But I didn’t start tapering yet!

I owe you all a race report from Saturday’s 10k…hopefully this will suffice, I really don’t excel at writing race reports. But I am really good at sharing the potentially comedic and definitely woe-is-me-first-world-problem elements of my (running) life. So consider that fair warning and let the whining commence.

Here’s a picture of the kids mile before the Fast Cat events to hook you. I love watching kids fun runs, it’s just like watching a marathon:

All the runners start full of smiles and enthusiasm, and at the end at least half are in hysterical tears.

Last week I had a touch of a cold, or something. It came, it sucked for a couple of days and it passed. I had a great tempo run, and a great “YASSO”-esque workout.

Then, before the 10k Saturday morning I woke up annoyingly early to follow my normal pre-race routine. 5am, drank my usual glass of water, brushed my teeth, gagged inexplicably, and threw up in the sink. Twice.

Like I said, totally normal routine.

I ate a cashew almond bar and tried not to throw up inside old blue while driving the hour out to Plainfield.

I shrugged off my body’s bizzare antics and did a 2 mile warm up and kept my little heart set on trying to break 40 minutes. I was right on target too!

For the first mile.

Then I felt a lot of tension in my hip flexors, so I shortened my stride and picked up my feet. Then I got a side stitch so I slowed down and focused on my breathing. Then the lower part of my abdominal muscles (yah, I don’t know either( started to cramp)…

This routine continued up until the last 800 meters. Which is when I decided to speed up for the finish thinking I could salvage a high 40:++ time. Nope.

I’m not sure if anyone was taking pictures at the end there, but I sure hope so, because they will be amazing. I Quasimoto’ed my way down the last quarter-mile, with my right hand grasping my side so hard I’m surprised my obliques aren’t bruised.

I had such severe abdominal muscle spasms that I probably looked ridiculously dramatic when I finished and crouched over. For a quick second I actually thought I had fractured a rib.

I recovered enough after about 5 minutes to hobble my way through a one-mile cool-down. Taking deep breaths was not an option.

I have DOMS from the whole ordeal.

I felt really uncomfortable and continued to have random but far less intense muscle spasms all weekend. Of course, I asked a random and very obliging stranger to take a post race picture:

I assumed the route of my problems was a lack of core strength/endurance and a lack of flexibility.

The next day before my long run, I did some half-pigeoning and pulled out an old anatomy book.

I concluded that my issue has to do with my right psoas. But I know neither the precipitating factors, nor what to do about it.

I managed to run a reasonably comfortable 15 miles on Sunday.

Then on Monday (yesterday), while at work I grew suspicious of my left foot.

For about a week now I’ve thought I had an irritated spot, or bruise, from either a pair of work shoes, or hitting it randomly (it happens. frequently). I took off the old trouser sock and found some swelling.

I then poked, prodded, did some internet “researching” and had a very lengthy text session with Marron. Conclusion: a bit of peroneal tendonitis. This is probably from either lacing my shoes too tightly, wearing the 4mm Brooks pure-Flows too much too soon (unlikely: i’ve peppered in use of other low-drops and I’ve only used them a handful of times), or from wearing shoes that are too worn (my wave riders have something like 800 miles on them…but they look great, it’s so confusing!). I am not totally convinced that any one of these things is the cause…but self-diagnosis is not really an exact science anyway.

I’m not in any acute pain. It really does just feel like a bruise, and a little stiff. And I pretty unclear on the judgement call of running when there is swelling (even this small amount) present.

Boston is less than two weeks away. Which presents another decision-making challenge. I basically have until Friday to get in my last two quality workouts (6x1mi repeats, and a 10mi tempo/MGP), then I have to start my taper…because that would be 10 days out.

I know that very often you can train through tendonitis, and two weeks is a very short amount of time. I also know that sometimes it only takes one hard workout, or one mile too many to turn a niggling discomfort into a full-blown side-lining injury.

All this “knowing” has made staying in an anxiety-free zone very tough, and making a firm decision and a plan to follow even harder. So for now I’m chosing the middle road.

Last night instead of running I went for a stroll with my little family:

And tonight instead of running I am going to go to a blogger event at Road Runner Sports.

Hopefully tomorrow the tenderness and swelling will be gone, and my core area won’t be sore anymore, and then I’ll go for a run.

My training has gone so well all winter that I feel really silly to be so worked up and complaining, and worried. But that’s the pull of the Boston Marathon, it makes you want perfection.

*AB

P.S. for those interested my 10k time was 41:22, good enough for second place….I got totally taken to school by a blazing 14-year-old runner.

Go ahead: laugh, relax, it’ll make you run faster.

Very short training re-cap:

Yes, I ate several of those little sandwich creations.

On many occasions this past week, I ate my feelings. The silver lining is that all those delicious feelings were indeed gluten-free, so my belly may have taken on a bit more mass, but it wasn’t excruciating.

My scheduled runs were re-arranged an impressive number of times last week, and I had an unplanned rest-day in there. But, in the end I got all the key workouts in and only came up short by about 5 miles.

Total Mileage: 55

Key workouts: 1) 8mile tempo (w/ 2mi warm-up and 2mi cool-down), 2) 8×800 (same warm and cool) descending splits, 3) 18mi long run progressive pacing.

I haven’t done this yet: I have a debt of about 50 box-jumps to pay this week…

Being under the 2 months mark to Patriot’s day is terrifying…mostly because I haven’t saved up any cash to burn at  expo yet!!! Disaster!!!

I’ve been trying to be more light-hearted about my goals in the last few weeks, but it’s backfiring and I’m just getting more sensitive.

I realize that people are trying to be inspirational and help people to get more active. But, things like this only further promote a destructive all or nothing culture:

I’m sure you’ve seen about 4 dozen different iterations of this. But seriously, dudes, I could workout for 5 hours a day and I’d likely not have this woman’s body. For the same reason I likely won’t run a 2:40 marathon.

Genetics, yo.

Call this just another silly semantic argument (my specialty) if you’d like, but I think it’s actually a very important matter of perspective, I’ve had plenty of workouts that I regret doing.

Like the time in college when I felt sick and wanted to skip swim practice, but rather than confront the conversation with the coach I went to practice, then swam hard as hell into the wall during sprint repeats, and suffered a concussion. And also found out I had pneumonia. I missed a week and a half of practice, and classes. Yup, I regret that workout.

Oh and that one in February of 2011, when I was exhausted, and my feet hurt, but I pushed myself to do a hill workout on a treadmill and suffered a stress fracture that kept me out of Boston 2011. I totally regret every workout I did that week.

I could list more, but you get the point.

Taking rest, rearranging or skipping a workout altogether is one of the changes I’ve made to my training strategies over the past 18 months, and it’s paying off just as much as the hard workouts.

But, in the end, I do suppose that the potential of having a great workout outweighs the risk of a poor (or even regrettable) one.

I just wish there was more promotion out there of learning to hear what your own body is saying to you, and learning that whatever your personal goals and limitations are, they are great, and worth every ounce of respect and enthusiasm you have to give.

*AB

“Like” Challenge #4

Round 4 is here!

Visit my Facebook page to ensure this runner’s legs get stronger and more springy this week!

Have a great week in health and training!

*AB

Photo journey of 65 burpees, in the first person.

plus

equals

Then,

and then,

and

finally:

Now, I’m really ready.

65 burpees with a full push-up (plus a few face plants) and 90 degree squat jumps later…

Any suggestions or requests for next week’s “like” challenge?

*AB

A Training Target (and maybe a little balance)

I still haven’t finished making my training plan and I am nearly two weeks into training for the Chicago Marathon! I actually might continue filling in two weeks at a time. If nothing else should be comfortable making data-based decisions! I have a lot of goals for this training cycle outside of just a marathon time goal, here is a sample of that goal list:

• increase training load by rising average weekly mileage by 20%
• strength train at the gym 3 times a week
• Eat clean
• Ride (outside or at home)  3 times per week
• Swim twice per week
• Sleep 7 to 9 hours per night
• Blog 3 times per week or more

Brace yourself for some shocking news;

Running marathons is hard, as evidenced by this glamour shot from last month.

What’s even harder, is accepting your limits and making sure you leave adequate energy and mental focus for other things in life.

Like snuggling and watching the Olympic Swimming trials:

Going out for FroYo on a school night.

And, feeling like I am giving 100% at work.

Yah, big surprise that I have totally fallen short of that goal list.

I am really trying to learn as much as possible from each training run, and set goals for every workout.

My long run was 15 miles last Saturday, and it took me until today to realize that it was a really solid workout. My legs have felt sluggish since running in Midland last month, but I think I am finally getting acclimated to the heat, and they are coming back around. On Saturday, I let my self sleep in (see the “sleep” goal above) I usually get up just as early on the weekends as I do during the work week to stay in the routine (I have always been hard to wake up!). But I was dragging all week so I decided not to even set and alarm for this morning. I got up at about 9.

This weekend I am planning 18 miles on a dirt trail with hills, so my times will be slower, but I hope they keep the same relative pacing.

Split	Time	Distance	Avg Pace
Summary	1:57:46.6	14.94	7:53
1	8:11.3	1.00	8:11
2	8:03.7	1.00	8:04
3	7:55.7	1.00	7:56
4	7:54.5	1.00	7:55
5	7:57.3	1.00	7:57
6	7:44.8	1.00	7:45
7	7:46.5	1.00	7:47
8	7:41.9	1.00	7:42
9	7:40.3	1.00	7:40
10	7:57.6	1.00	7:58
11	7:31.8	1.00	7:32
12	7:47.9	1.00	7:48
13	7:49.5	1.00	7:50
14	7:56.6	1.00	7:57
15	7:47.3	0.95	8:13

So, now that I have made it almost 2 weeks into this 16 weeks cycle, and I have missed the mark on maybe 70% of my ba-zillion goals, I am going to make smaller, more specific training targets to aim for along the way.

First up, by August 15th I want to nail a 15 mile progression run as follows:

Miles 1-3: warm up 8:00 pace

Mile 3 & 4: 7:45

Miles 5 -10: Progressively move from 7:40 to 7:30 pace

Miles 5 -8: Move to 7:20 and 7:15 pace

Miles 9 & 10: cool down at 8:15 pace

I have a couple of running/nerd/charitable friends in mind to pace me through it. Is that cheating?

I don’t know that I have ever done a bonafide “tempo” run, so there is another training goal for ya. I’ll be giving it a shot tomorrow night when my very kind and patient, 2:49 marathon running friend, paces me through a workout.

Pray I don’t hurl, or cry. Crying would be less acceptable than hurling I think…

*AB

I can’t figure out how to use pinterest…

…but I like this.

Splits-topia … final countdown to Redemption Run 2012

Coming off reading Coach Jay’s take on training at race pace, (if you missed it go here)  and my already very firm buy-in to the practice the way you want to perform philosophy, I am both feeling encouraged, and disheartened by the week I have had.

I am certain that no one really wants to look over my training run mile splits, but it’s something I manage to sink a substantial amount of time into. And I really need to get out of my head this week, and just focus on staying confident and ready to murder The Qualifier Marathon. So, I am going to data dump my last three runs here, and move on. Enjoy! (or don’t, whatever, I’m trying to be more “breezy”)

Speedwork on Wednesday night , as seen below (yes, I warmed up…but didn’t have the Garmin on, also there were a bunch of strides at the end, would have been a hassle to start/stop/start/stop…) went quite well. Six  textbook 800′s. I am thrilled I was able to pull off such consistent  and slightly progressive splits.

I am completely freaked out, however, but how sore my calves were after (strike that, they still are)! I guess I know what I need to work on this summer.

Split	Time	Distance	Avg Pace
Summary	25:02.1	3.83	6:32
1	3:04.2	0.50	6:11
2	3:03.0	0.50	6:04
3	3:02.0	0.50	6:04
4	3:01.3	0.50	6:00
5	3:01.1	0.50	6:02
6	3:00.7	0.50	6:02
7	6:49.9	0.83	8:12

It’s unbelievable, my calves are STILL really tender today. I managed to run 6 miles with 4 around marathon goal pace (MGP) the following morning, but it was kind of a battle:

Split	Time	Distance	Avg Pace
Summary	45:58.3	6.15	7:29
1	7:41.4	1.00	7:41
2	7:21.3	1.00	7:21
3	7:13.1	1.00	7:13
4	7:14.1	1.00	7:14
5	7:20.3	1.00	7:20
6	7:56.9	1.00	7:57
7	1:11.2	0.15	7:53

I didn’t run on Friday, and this morning ran with my friends who are going to the marathon in Midland, Michigan next weekend. I figure this was my last real workout before the race:

Split	Time	Distance	Avg Pace
Summary	59:43.7	8.09	7:23
1	7:52.2	1.00	7:52
2	7:02.4	1.00	7:03
3	7:22.4	1.00	7:23
4	7:07.4	1.00	7:07
5	7:13.1	1.00	7:13
6	7:18.1	1.00	7:18
7	7:26.3	1.00	7:26
8	7:33.1	1.00	7:33
9	:48.7	0.10	8:24

I don’t have a solid plan for the next week, but I think it’s going to include minimal running, some yoga, lots of water, clean eating, and hopefully adequate sleep.

If you’ve read this far, I have to say…thanks for your support! Nerd.

*AB

A free book and awesome workouts!

Yes, it’s true, I still haven’t finish writing part 2 of my Boston re-cap. Frankly, I have been to busy obsessing over “Redemption Run 2012″ to blog at all.

I have been over-dosing on blog reading the last two weeks. I have read every Boston re-cap I can find…I have become quiet the internet creeper for sure.

Speaking of being creepy, Emily of “Sweat Once a Day” ran a 3:08.01 in Eugene this weekend! Her race report is great. This woman has such a great attitude (and no idea who I am…like I said, I am getting creepy in my obsession).

Another read I wanted to share is from Traci Mitchell. Who does actually know who I am. She’s here in Chicago and is a whiz a designing workouts! She has published an e-Book that has 20 killer workouts, most of which can been done with no equipment. I already claimed my copy, and have done several of her workouts as she posted them on her blog while working on the book. The circuits don’t disappoint!

Get it !

She is offering her e-book free today on Amazon. I already got my copy, I figured I would share because it’s always good to have workouts to reference when you aren’t feeling particularly inspired. Also, I think a lot of her workouts can be used as mini-fitness tests and a way to measure your progress over time!

Also, I am beginning to really appreciate ebooks for the accessibility.

Anyway, enjoy!

*AB