Another injury...

I haven't posted anything in a few weeks because I was injured and my last race was horrible as a result.  For all the boot camps and classes I take that focus on functional exercises, all it took was lifting one box the wrong way to injure myself badly enough to derail my training for three weeks.  I took it easy the first week, but still worked out and foam rolled after every workout.  I felt better by the end of the week, so I thought I was healed enough to run again.  On March 12, I attempted the St. Patrick's Day Parade Run 5 Miler but within the first mile I could feel the pain in my back return.  I walked a while and then tried to run again, but I could feel that my stride on the right side was significantly shorter than the left side.  That was the exact point when I started to break down mentally on the course.  It was right around the 2 mile mark.  I felt so defeated that I just wanted to cry.  I distinctly remember ripping off the timing chip on the back of my bib at that point.  I knew I would be walking the remainder of the course and I didn't want my awful time recorded.  I did finish and my time was a lot slower than I had hoped, but at least I crossed the finish line.

The week following the race, my back was more sore than the days immediately following the injury.  It was awful.  You don't realize that your back contributes to nearly every single movement your body makes until you injure your back and feel pain with every step and every move.  I bought a jar of Tiger Balm and used it religiously.  I used a heating pad at night.  My mother lent me her TENS Muscle Stimulator, which I grew to love so much that I ordered one for myself.  I found a yoga series on Hulu that I used daily the week after the race.  I tried to walk at least 1 mile each day just to keep my legs used to the movement.  I used the Power Plate at my gym to massage my back and legs and then I got a 90 minute massage the weekend after the race to relieve any remaining knots.

This past week I continued the yoga sessions, walking, and used the Power Plate a few times.  I feel a lot better and the pain seems to have subsided, so hopefully I have given my back plenty of time to heal this time around.  Tomorrow I am going to attempt to get back into my normal gym routine.  On Mondays it is cycling (taught similar to a Soul Cycle class) followed by a boot camp, so we will see how it goes.

So I guess there are two lessons here:

• There is a proper way to pick up and carry a box and you will be sorry for days if you do it wrong
• Never take a pain free run or walk for granted.  All I wanted every day of those weeks I felt pain was to be free of that pain.  I saw people running and was so jealous!  Don't take it for granted.  Whether you pray, meditate, or just think to yourself be grateful for every step you get to take!

I hope your training is going well!

Run for the Chocolate 5K Race Recap

Let me just start by saying that the weather in the Midwest is never consistent.  As I am typing this our heat is off and all of our windows are open because the high was over 50 degrees today.  I ran my long run in capri's.  Last Saturday the high was 22, so it was in the teens with a single digit wind chill when I woke up for the Run for the Chocolate 5K.  When the alarm went off, my fiance asked me if I knew how cold it was outside and if I really wanted to get out and run.  I debated my decision for a few minutes and then I decided to go for it!

The race started and ended at the Bissinger's Chocolate Factory on North Broadway.  I arrived early enough to park in the secure lot behind the building, but there was plenty of parking available on the street and nearby lots.  The good thing about arriving early was that I could see the start/finish line from my car, so I was able to stay in my warm car until a few minutes before the race started.  

Waiting to start 

Despite the cold, there were still several hundred participants at the start line, even a few in shorts.  The race started with a slight uphill climb onto Broadway.  Then we went down streets of North St. Louis that I would not feel comfortable driving down alone, but when surrounded by runners on a sunny day, you feel fine.  We then connected to a nicely paved trail that runs adjacent to the Mississippi River.  We even ran by a few of the flood gates, which was interesting to see.  I have also never seen cars smashed down and stacked on top of each other so when I ran past the recycling company, I had to take a picture.

Despite the cold, the sky was beautiful that morning and I managed to capture it in a few photos.

Heading back to the Bissinger's

Running under Interstate 70

You can find a little bit of beauty in the blight

There was another uphill coming back up to Broadway at the end of the race, but then a downhill towards the finish.  As soon as you crossed the finish line, you were given a chocolate heart and water.  Then as you went back towards the parking lot you were rewarded with hot chocolate complete with chocolate covered marshmallows and fondue.  

 And the swag was pretty "sweet" too.

 In the end, I was glad that I got myself out of bed and out into the cold for this race.  It was a lot of fun and I got to see some "interesting" sections of North St. Louis.

Two 5k's to start off 2016

By now you have probably heard of the Run The Year 2016 challenge where you run 2,016 miles either as an individual runner or by splitting the total mileage as a team.  In 2015, I signed up for the challenge as a team and I was nowhere near my half mileage of 1,007.5 miles.  Nowhere near!  I only completed two half marathons and a few 5k's last year compared to 2014 when I completed 14 half marathons and quite a few 5k's and races of other distances.  But last year I battled plantar fasciitis on and off, which completely destroyed my confidence.  I loved my training experience with Fleet Feet, but my heart just was not in it!  So here we go....a new year, a new start.  Another chance and the motivation by way of a challenge, to continue running throughout 2016 and not fail a second year.  So this year, I *only* have to run 1,008 miles by December 31st.  Doable, right?  I hope so, especially since so many runners complete the challenge SOLO.

So to start the New Year off right, I ran the Commitment Day 5K in Ellisville, MO on January 1st.  The race started and ended at Lifetime Fitness, which sponsors the race at various locations across the country.  I was so self-conscious about my time (since I had not run in more weeks than I want to admit), that I removed the timing strip from the back of my bib.  I didn't care about my time, I just wanted to feel that excitement when I crossed the finish line.  I really enjoyed this race.  Why you ask?

1. The race didn't start until 10 a.m., giving you time to sleep in a bit.
2. Plenty of parking.
3. FREE access to Lifetime Fitness for the day.  This gym was incredible!  I even work part-time at another local gym and I was very impressed.
4. Nice short-sleeved race shirt.
   
5. Pre-race group stretch and warm-up session.
6. Post-race coffee, water, bananas, protein bars, AND fresh waffles!

On Saturday, I was sore.  I hate admitting that after only 3.1 miles, but it is the truth.  I needed that wake-up call.  My parents came in town for an overnight visit and so that my step-dad and I could run the Way of Lights 5K in Belleville, IL.  This is a night run through the Christmas lights at Our Lady of the Snows.  I left my timing chip on my bib this time, and although my time was slow, I see it as a starting point and just hope that I don't get any slower this year!  The race was fun, unique, and well-attended.  So well-attended that they ran out of bananas by the time I finished and my step-dad took one of the last bottles of water when he finished.  You could pay for one of several post-race buffet options, but I was not interested in paying for post-race food having been spoiled by the Commitment Day 5K food the day prior.

Race shirt

Post-Race food for purchase

Running through the lights

On the drive home, my step-dad and I agreed that while the race was fun, we likely would not make it a yearly event.  

Last Sunday, I remembered that I was running after work on Monday with a co-worker.  I thought, we not run Sunday too so that I can say that I ran four days in a row after so many weeks off?  Well that running streak has now continued 10 days.  I have ran (meaning walk-run in intervals) at least a mile every day and so has my Run the Year 2016 partner.  Hopefully we can keep this streak going for a while.

Happy New Year!

All I want for Christmas, is new running shoes!

Brooks Adrenaline 16's are now available, which means the Brooks Adrenaline 15's are on sale!  So one cold, November weekend night the fiance and I went into a Dick's Sporting Goods and found the Brooks Adrenaline 15's in my size on sale.  I asked (or begged) for them to be my Christmas gift along with new running socks and on Christmas Day, my wish came true!

Aren't they beautiful?

I have strayed from Brooks Adrenaline only time and I came right back because they are so reliable and comfortable.  

Years of Brooks Adrenaline running shoes

I love saving money on running gear since races keep getting more expensive, so I don't mind getting the previous version on sale when the latest version is released.  I think I will keep my new shoes in the closet until my training group starts mid-January, and just continue to wear down the current pair.  My first race of 2016 is New Year's Day, so I am looking forward to starting off a new year with a good run.

Happy Holidays!!!

Half Marathon Training - Spring 2016 Edition

In 2015, I decided to train with Fleet Feet - St. Louis for both of the half marathons I ran this year and I LOVED the program!  You can read more about my experience here.

Fleet Feet's long runs are early Saturday morning with rotating locations and varying mileage according to your pace group and goal race.  Their track workouts are on Tuesday evenings at a local junior high school.  I really enjoyed being a part of this program but my fiance requested that I switch my long runs to Sunday mornings so that I would not wake him up so early on Saturdays.  I knew that there were two other major running stores in the St. Louis area offering half marathon training programs, one of which offers long runs on Sundays, so I agreed to try a different program for my Spring 2016 half marathon training.  

On a cost scale, Fleet Feet is the most expensive at $140.  Their program offers:

• Individualized training program with a suggested workout for each day for your pace and goal race
• Discount card for in-store purchases (I believe it was 5%, but I never used it)
• Training t-shirt
• At least one coach in your pace group
• Saturday long runs at rotating locations
• Tuesday track workouts

Big River Running offers three programs which cost $99, $50, or FREE depending on which level you choose.  I chose the $50 or SILVER program which seems to offer exactly what Fleet Feet was offering me minus a training t-shirt, for almost $100 more!  Even if I ordered the training team sweatshirt, I would still pay less with Big River Running program.

The newest kid on the block, True Runner, offers a FREE half marathon training program with Wednesday track workouts and Saturday long runs.

You get less of an individualized program with both of the free training options above, but you still get some guidance for track workouts and long runs and most importantly (for me at least), you still get the camaraderie that group training offers.

I am very anxious to see how the Big River training program compares to Fleet Feet.  So far my experience has been great.  A few days after I signed up, I received a survey to help determine by pace group and learn about my running history and goal race.  Then a day or two later I received my training plan via Google docs.  I have already emailed one of the coaches several times with questions (this is included in my package), and received quick responses every time.

Our kick-off meeting is January 6th with our first long run bright and early on January 10th.  On January 11th, I also start a 6-week evening boot camp.  Prior to all of that I also have two 5k's lined up, so it time to get back in the gym and stop eating all these sweets and drinking holiday mochas and lattes.  Ugh!

Happy Holidays everyone and happy training!

Hungry Turkey 5K Recap

Bright and early on Thanksgiving Day, I drove downtown to run the Hungry Turkey 5K.  The St. Louis area has many turkey trots, but this was the earliest and it is immediately followed by the St. Louis Thanksgiving Day parade.  The weather was warm for the end of November and the course took us through downtown, into the shadow of the Arch, onto the Eads Bridge, and back again.  Packet pick-up was available on Tuesday at the Big River Running store in University City, but I arrived at 6:45 a.m. to pick mine up on race day.  As the start of the race drew nearer, the pick-up line grew longer, so my recommendation is to pick up in store or earlier race day.  As a result of the long pick-up line, the race started late (it was supposed to start at 7:30 a.m.).  At the start line, the announcer told us that if the 5K takes you longer than an hour, you will be re-routed off the original course because the parade begins at 8:45 a.m. on the same street as the start/finish line.

Overall, I really enjoyed this race.  The course was scenic, the t-shirts were unique and soft, parking was a breeze and only $5 (pre-race emails gave great instructions on where to park and how much it would cost), and I hear the parade is pretty spectacular even though I did not stay for it this year.  Hopefully your turkey trots and Thanksgivings were equally great.  Happy Holidays!!!

The start/finish line at dawn

The super-soft, long-sleeved baseball t-shirt

The basics of Floating

Before I get started, I should mention that the gentleman I used to refer to as "the boyfriend" is now "the fiance" as of September 12th!  :) 

I search KSDK's website daily for news updates and one day late summer, I came across this article about a new way to relax, unwind, and unplug.  I typically get a massage every month to month and a half, but I am always up for trying something new and totally different.  After watching this news report and searching www.floatingstl.com for more information, I was intrigued.  The next thing I knew, I had booked two simultaneous appointments; one for the fiance and one for myself.  One appointment was for the "genesis pod" and one was for the "at peace spa."

I found myself nervous hours before the appointment, probably because although this spa had great reviews, it was also totally different from anything else I had tried.  I received an appointment reminder via email several days in advance, which included great instructions so that were more prepared as 1st time floaters.

A gentle reminder in the event you need to cancel or reschedule your appointment, please do so at least 24 hours in advance. Canceling or rescheduling your appointment within 24 hours will incur a 100% fee of the float rate paid at the time of reservation.

Before You Float
1. It is not necessary or recommended to wear a swimsuit while floating.
1. Don’t shave or wax before your float - because the salt water solution can irritate your raw skin.
2. If anything, only have a snack in the hour before floating because eating will activate your digestive system and not allow your body to rest
3. Remove your contacts before floating - because this will increase your eye comfort during your float
4. Don’t drink caffeine before floating - because caffeine is a stimulant and this counteracts the process of rest and relaxation
5. It is not permitted to float while under the influence of drugs or alcohol.

Thank you again and we look forward to hosting your float!

FLOAT is near St. Louis University and one of my favorite restaurants, The Fountain on Locust.  When we arrived, you could immediately smell the incense.  We were asked to remove our shoes and leave them in a cubbie near the entrance.  We were given a form to fill out, which also reiterated some of the information included in the reminder email.  When it was our turn, the fiance decided that he wanted the spa, so I took the pod.  One of the owners showed us to our rooms and explained the process in detail.  You shower first (and their shower heads were amazing by the way), put in earplugs, step into the spa/pod, close the door/lid, and press the button to cue the music and start the 90 minute float.

The pod experience is a bit different from the spa, which is more like a room, but when I closed the lid and pressed the button, the light turned off and relaxing music played for five minutes or so before fading out.  Then I just floated in a pod of 1' deep salt water in complete silence and darkness for 90 minutes.

Ninety minutes seems like a long time but believe me, it flew by.  It took me probably 10 - 15 minutes just to allow myself to relax.  At one point, I knew that I was falling asleep because the waves created from my muscles twitching actually woke me up.  From that point forward, I stayed awake.

You float on your back and you can have your arms with your hands above your head or down at your hips.  I tried each position for a while, but was most comfortable with my fingers interlaced and under my head.  It just felt very natural to me, but it is totally personal preference and whatever works best for the floater.  It was so quiet in the pod that I could hear my heart beating like a drum.  I would flex one foot and then relax it and think about how it felt and then tried the other foot.  I spent most of my floating time actually listening to my body for once.  It just made me grateful somehow.  I never stop to think about how my body feels until something hurts, and then all I want to do is fix it as soon as possible and get back to not thinking about my body again.  This time, I actually thought about how it felt to be pain-free, totally relaxed, and not fighting gravity.

Before I knew it, the light and the music came back on to signal the end of the 90 minutes.  As you open the pod, the room is dimly light so that the transition isn't so drastic.  You shower again to rinse off the salt and get dressed before relaxing with water or tea in the lobby.

When I returned to the lobby, I noticed that the fiance was already there.  He wasn't as impressed with the floating experience and said that he just could not get comfortable, so he exited after 45 minutes.  The floating experience isn't for everyone.  If you get claustrophobic easily, you won't like it.  If you can't sit in complete darkness and silence, you won't like it.  If you can't be unplugged and alone with your thoughts, you won't like it.

If you read the journal entries in the lobby, many floaters have found places within themselves that I just couldn't get to on my first try, but I also don't meditate regularly.  Maybe I will discover even more about myself the next time I float.  Maybe I will sleep the entire time.  Who knows!  I just know that I will try it again because it was such a unique experience.

A quick Google search shows me that similar float spas are available in other cities like:
San Diego
Tempe, Powell, Arrowhead, Gilbert, Scottsdale, Sedona, Wilmington
Dallas
Colleyville

Pictured below is the Beginner's Guide to Floating that I picked up and read the day of our appointment.  I enjoyed it and recommend it, but it isn't for everyone.

My 5th and final Rock 'n' Roll St. Louis

Here's the deal.  I have been over the Rock 'n' Roll race craze for a while now.  I have run Rock 'n' Roll in San Antonio once, DC once, and St. Louis five times now.  At least for St. Louis, the number of half marathon finishers keeps decreasing.  In 2011 there were over 17,000 finishers.  In 2015 there were just over 8,000 even after they offered a Living Social deal.  I had no intention of running the Rock 'n' Roll half in 2014 but then they offered such a great discount that I couldn't refuse.  Then early this year I received an email stating that I would get a commemorative bib and bottle opener key chain if I ran it one more year to make it five in a row.

And so....I ran it one more year and now post-race I can honestly say that this was my last year running the Rock 'n' Roll in St. Louis.  I need to mix it up and run other Missouri races and start back on my quest to run a half in all 50 states.  I also wasn't impressed with the swag we got this year.  It was just ho-hum.  Remember when we used to get the black bags stamped with the Rock 'n' Roll logo for that particular city?  Well those days are over apparently over!

Sweet Swag

Boring Swag

The shirts were cute this year though.

But the commemorative 5-year bib and key chain took stops at three different booths before I was finally directed to the correct staff.  Even during the race, several runners asked where I got my 5 Years Running bib because they never found where to pick it up at the expo.

Despite the ups and downs mentioned above, I did have fun during the race.  I ran with a co-worker of mine who was in the Fleet Feet training group with me, just a different pace group.  I had trained with the 8:1 group (8 minutes running: 1 walking) but I ended up running with her pace group which was 5:1.  The hills in St. Louis never go away, but somehow the time flew (even if my pace didn't:) because I always had someone to talk to.  So in 2016, I will have to find different late-October half marathons to try. On to new routes and roads!  I only have one more half marathon left in 2015, then a few short races to close out the year.  I can't believe it is almost November....

Happy training!

Going Pink for Breast Cancer Awareness Month

My blog is going pink in support of Breast Cancer Awareness Month! 

For me, Breast Cancer Awareness Month is a month of remembrance for those lost, celebration for those in remission or now cancer-free, and an education opportunity for everyone. 

I remember when my maternal grandmother was fighting breast cancer.  I was in junior high at the time and I hadn’t heard much about cancer at that age and back in those days, I don’t remember cancer being as prevalent as it is today.  I am from a small town, and I remember our family having a benefit for my grandmother to help cover medical expenses. We sold food, baked goods, and even tickets for miniature train rides.  It seemed like the entire town came out to support my grandmother. 

Then I remember her on hospice.  Taking naps next to her in her hospital bed, which was in the living room.  Brushing her thinning hair.  Then I remember that last Christmas together where she gave all of the grandchildren handmade quilts.  I won’t even use that quilt today, 20 years later, because I don’t want to damage it in any way.  I want to leave it exactly the way she gave it to me.

Today, I hear about cancer constantly.  My step-mother passed away due to lung cancer in 2010.  My dad had prostate cancer around the same time that my step-mom was battling cancer.  My great-aunt (grandmother’s sister) had ovarian cancer.  A high school classmate has breast cancer.  One of the instructors at the gym had breast cancer.  The list goes on, and on, and on, and on.  People I am directly related to, acquaintances, and friends of friends.       

Since my grandmother had breast cancer and my great aunt had ovarian cancer, my mom has discussed our family history with her doctor.  If there is anything out of the normal going on with her body, she goes to the doctor.  Now I admit, I don’t do the breast self-exam as often as I should, but I recently went in to my doctor because I was having an unusual pain in my left breast.  The doctor didn’t feel anything abnormal and recommended reducing my caffeine intake and taking Vitamin E and Evening Primrose Oil.  She also said that if the pain continues, I should come back in.  So far the reduction in caffeine and the supplements seem to be working because the pain has subsided, but I was completely terrified as I anxiously awaited that appointment last week. 

You’ve probably heard the phrase, “If you see something, say something” if you have ever taken public transportation in a major city.  I heard it daily on the metro when I lived in DC.  Well when it comes to breast cancer: If you feel something, please do something!  Whether it is a sharp pain, tingling sensation, or just that one breast feels different from the other, get it checked out!  The sooner cancer is detected, the better chance you will have at beating it.

There are many great resources out there for more information, but I recommend this blogpost from the Bankers Health Care Group.  It won't take you long to read and the info-graphic is very concise.  Check it out and be sure to get checked out by your doctor if you have any doubts or concerns. ANY!

Click here for larger version of graphic

My first experience with TRX Suspension Training

Have you ever heard of TRX Suspension Training?  It isn't a new class at my gym, I just haven't had the time to take a class until this past Monday.  Finally today (Saturday), I am no longer sore.

TRX Suspension Training was first used by the Navy SEALs because of its' portability and because it utilizes your own body weight.  The class I took had a boot camp setup where we spent two minutes at each station.  Throughout the hour, we covered each muscle group at least once, hence my soreness.  I was completely drenched in sweat by the end of the class and my body was so exhausted that I had no strength left in me to complete the last round of pull ups.  It is definitely worth a try if you have it available at your local gym, or the portability intrigues you and you want to purchase the system for yourself.

Click here for more information, including a great video about TRX Suspension Training.

Have a great week!