Uncategorized

Luck of the Injuries – 2 week Training Update

It’s that time of year for old injuries to come back! Granted, I have been dealing with hamstring and adductor pain for over a year now. Thankfully I have those under control which is allowing me to run 40-50 miles a week consistently. However, my old friend plantar fasciitis came back after my 16 miler.

plantarfasciitis

2/26-3/4 – 53.3 Mile Week 

Sunday – Easy 4.8 miles treadmill at 8:41 pace
Monday – 8.4 miles treadmill  at 8:24 pace
Tuesday – AM – 8 miles treadmill at 8:48 pace
PM – 4 miles outside at 8:16 pace
Wednesday – Easy 5.1 miles treadmill at 8:50 pace
Thursday – Tempo – 7 miles treadmill at 8:18 pace, (1 mile WU, 5@tempo, 1 mile CD)
Friday – Rest Day
Saturday – 16 miles treadmill at 8:44 pace
Total –  53.3 miles

IMG_9370
Spotted: Rare moment in real clothes post Winter Warmer event.

3/5-3/11 –  40.8 Mile Week 

Sunday – Strength Training
Monday – Elliptical
Tuesday – Speed work – 8.5 miles treadmill at 8:17 (1 mile warm up, 1x3mile, 3x1mile, active slower runs between repeats and 1 mile CD)
Wednesday – Strength Training
Thursday – AM – Tempo – 8 miles treadmill at 8:16 pace (1 mile WU, 6 miles at tempo, 1 mile CD)
PM – 4 miles treadmill at 8:44 pace
Friday – 10.3 miles treadmill at 8:44 pace
Saturday – 10 miles all outside! (2 mile WU, Malachi 5 miler, 3 mile CD)
Total –  40.8 miles

IMG_0681
When someone takes your picture and says “let me know if it’s ok, I took a couple just in case” and you assume it’s ok since they took a couple but you end up with multiple pictures with a finger covering the lens.

I felt great for that first week of training with 53.3 miles…until my long run. The last week I have been very cautious and only ran 4 days. I have been to the chiropractor to get work done on my foot and have been wearing the dreaded boot a couple hours at night to stretch that foot more. And obviously icing and massaging on my own. But the best thing I have done to help my plantar fasciitis is to switch shoes!

IMG_9401

The Hoka Clifton is my all time favorite shoe and I run almost all my miles in it. However, this is a neutral shoe with a lot of cushion but no arch support. Cushion sounds amazing when you have a plantar fasciitis problem. But I didn’t need cushion, I needed stability and support. I switched over to the Hoka Arahi and it’s amazing the improvement I have seen already. It’s also amazing what the wrong shoe can do to your body. Hopefully, I can go back to the clifton at some point but I’m not in a hurry.

HokaArahi

I am beyond thrilled with what the Cleveland Marathon is putting together for the 40th anniversary race this year. I’ve been a part of this race since 2008 and that means next year will be 10 years of Cleveland Marathoning for me! Well not 10 consecutive marathons since I ran the half a few times, the marathon a few times and dropped out due to injury and illness twice but I’ve been attempting to race every year since 2008.

How many times have you been a part of the Cleveland Marathon festivities? If it is your first year, what are you looking forward to the most?

Uncategorized

New Plan and 3 Changes

So looking back at my last 2 weeks of training, it really wasn’t that bad. However, it felt bad. Nothing hurt physically (well except for the normal aches and pains from my hamstring) but it just felt hard all the time. My easy runs felt hard, my hard runs felt hard (well duh) and my long runs which I love felt hard. It really didn’t make sense to me. So I have decided to make some changes.

1.) Coconut Water – It was recommended to me by a muscle specialist to maybe try and increase my potassium and Coconut Water has a ton of it. Way more than bananas if you are wondering “why not just eat a banana?” However, I do love bananas, so I am trying to snack on those more often.

coconutwater

2.) More Meat – I noticed I barely ate any meat the past 2 weeks and almost no iron substitutes. Lots of salads but not enough protein or iron. I went to the store today and purchased enough ground beef to last the next 2 weeks.

img_9330
This Pork Ramen from Mason’s Creamery was probably the extent of my protein last week. So good though!

3.) A new training plan. I was following the Pfitzsinger plan but it really wasn’t doing anything for me except allowing me to run higher mileage. Which I am absolutely loving. Ryan is using the Pfitzsinger plan, loving it and crushing his training. However, it just wasn’t for me at this time. I would love to come back to it next year. I have jumped back to my beloved Hansons Plan. I have modified it a little bit but already feel better with these changes.

newhansonsplan

If you are wondering why my training plan stops in April it’s because I was planning on running the Athens Ohio Marathon. However, I don’t feel very confident in my training and don’t feel like I will run well. My first 20 miler of the training season was awful. Could I run a marathon? Yes. Will I run it well and enjoy it? Probably Not.

I am giving my self 1 more week to decide if I still want to run the Athens full, switch to the half or skip it altogether and run something more local that weekend. I was planning to run the Cleveland Full as well but last weekend I even questioned that!

51.5 Mile Week – Mostly Outside!!!!

Sunday – 5 miles at 8:47 pace
Monday – 8.5 miles at 8:42 pace
Tuesday – 10 miles at 8:34 pace
Wednesday – Rest Day?
Thursday – 8 miles treadmill at 8:46 pace
Friday – Rest Day
Saturday – 20 miles at 9:46 pace
Total – 51.5 miles

40.6 Mile Week – Almost all OUTSIDE!

Sunday – 5 miles at 9:32 pace
Monday – 8 miles at 8:21 pace
Tuesday – Stomach Flu
Wednesday – 6.1 miles at 8:09 pace
Thursday – 11 miles at 8:59 pace
Friday – 5 miles treadmill at 8:42 pace
Saturday – 5.5 miles with Hills
Total – 40.6 miles

This crazy warm weather had me outside so much!!!!!! I didn’t expect that for February!

img_9319
The boys are missing the heater kicking on.

Happy Fat Tuesday Everyone! I stopped by Colozza’s yesterday for Paczki and they were amazing!!!!!! The bakery had so much to offer. I will definitely be back to try some more of their baked goods.

img_9336

Uncategorized

The Past 2 Weeks of Training

In my last post, I talked about how I had been having shoulder pain as well as hamstring pain. Luckily, both of those pains subsided and I was able to keep all the pain away and run 57 miles in a week! I have my friends at the HealthSource of Avon to thank for keeping everything in working order lately. Every nagging pain they gladly take care of and show me exercises to keep it at bay.

Although I did run 57 miles, I don’t think that is a habit I should get used to.I am an injury prone runner after all. And while I am a self proclaimed high mileage junkie, I followed up the next week by only running 22 miles. Actually, I had a horrible cold that completely knocked me on my butt and could barely run.

57 Mile Week

Sunday – 9.2 miles treadmill
Monday – AM – 6 miles treadmill
PM – 5 miles treadmil
Tuesday – 6 miles tread
Wednesday – AM – 7 miles treadmill
PM – 7 miles outside
Thursday – 5 miles treadmill
Friday – Rest
Saturday – 12 miles outside
Total – 57.2 miles

img_9060
Hanging out with my fellow Ambassadors – Love the baby photo bomb!

22 Mile Week

Sunday – 5 miles treadmill
Monday – Sick
Tuesday – Sick
Wednesday – Sick
Thursday – 5 miles -treadmill – I thought I was feeling better
Friday – Sick
Saturday – 12 very hilly miles running Snowville to Riverview.
Total – 22 Miles

img_9065-1
Sleepy, Cuddly Bodhi

After looking at my training plan, I’ve decided to make some changes to it. I want to make sure I keep the mileage somewhat normal. I will post the updated training plan once I put the finishing touches on it.

A lot of my treadmill miles were because I was running very early in the morning so it was too dark to run outside on my own. Other times it was just too cold. Unfortunately, I see snow in the forecast so I will likely be on the treadmill for a few more days.

If you need another reason to sign up for the Cleveland Marathon, they now have these awesome keychains for all participants!!!

16124267_1018205848284900_988459368527691776_n1

And if you want a chance to win a free entry to the Cleveland Marathon, go check out Andrew’s Instagram he also has a book giveaway this week as well!

 

Uncategorized

I’m Back!

What am I back from? Vacation? Break? Blogging Regularly? Running?

I am back for being a Cleveland Marathon Ambassador for another year! Which should also mean I’ll be back to blogging regularly.

I am very excited to share with you my training, nutrition, injuries, race preparation and of course my pups!

img_9029

Right now, I am planning to run the full marathon again. (You can read last year’s recap here.) However, that could always change to the half due to injuries. I’ve been battling hamstring issues for the past year and just recently I had a random shoulder injury. It’s been a lot of fun. (insert sarcasm).

The past couple marathons, I used the Hanson’s training plan. Which I recommend for an experience marathoner (not necessarily fast, just someone who has a couple marathons under their belt.) This year I am using a variation of the Pfitzsinger Plan.

The new plan is kinda crazy and has some high mileage which sounds dumb for an injury prone runner. However, it has less speedwork and more tempo which I thought would help my hamstring injury.

pfitsinger-plan

To be honest, I am completely failing at this plan. Which is awesome so I can show you all the modifications I make throughout a plan and why. Most of my failing right now is due to shoulder pain. Who knew you needed your shoulders to run?

img_9024
Probably part of my injuries are due to poor form while exercising and dressing badly. At least I was warm though.

If you are looking at this plan, you will notice I have a goal marathon in April. I am hoping to run a marathon in early April to really test my legs out. I will post a followup training plan to the transition from the April Marathon to the May Marathon. The Pfitzsinger plan is really good at running multiple marathons.

If you have any questions please let me know but I am excited for another journey with the Cleveland Marathon Experience.

Now, with being back for another year of Cleveland Ambassador fun, I have a giveaway!

For the first time ever, I will not be doing the giveaway on my blog but rather on Instagram. So you will want to follow @thetamburarunner on instagram where the giveaway will take place. The giveaway will not start until this afternoon so you have plenty of time to follow me and stalk all my pictures 🙂

 

Uncategorized

Surviving the Long Run

Every runner, marathoner, half marathoner, 10 miler etc, has a long run on their training plan. It may be 3 miles or it may be 20 miles, either way they are dreaded. Unless you are me and look forward to your weekend long runs. I think about my long runs all week and pump myself up. What will I eat the night before? What music will I put on my playlist? Which route will I take? What is the weather going to be like? What will I wear? These are all pretty easy questions for me to answer now but when I first started out I had no idea.

What to eat the night before? Let’s just say ice cream, massive amounts of drinking and Mexican are foods you will want to stay away from. I recommend something healthy and if you are running long (10+ miles) whole wheat pasta, brown rice or quinoa, oatmeal or bread. I love having a turkey sandwich before a long run or race. Figuring out what to eat before a long run will help you figure out what to eat the night before a big race. It will help you to choose which foods fuel you and which foods upset you. Don’t forget to hydrate with water and sports drinks. I try to have a few sips of a sports drink if I will be running for more than an hour and a half.

What’s the weather like? What should I wear? Check the weather before you head out and dress like it’s 10 degrees warmer. You don’t want to over dress in the summer which I do a lot and you don’t want to under dress in the winter. I only made that mistake once this winter. Wear something comfy and easy to move. Bonus points if you wear wicking material. The last thing you want is chafing on a long run. Speaking of chafing, don’t forget BodyGlide. I put it on my thighs (chub rub), on my lower back (my pants and shorts run there for some reason) and feet.

Get a good nights sleep and start early: Actually, you don’t really need to start early, that’s just my personal preference. I love to start a long run before 7am and be done before 10. It’s like I still have a morning to enjoy and didn’t waste my entire day. While training for my first marathon (ages ago 2008?) I would get up at 6, do my long run, shower and climb back in bed. It was one of my favorite things to do. But, for real, get a good nights rest. It’s easier to run long when you aren’t thinking about laying down on the sidewalk to take a nap.

What to eat the morning of? You should always eat something before you run, you will need it to have the energy to get through your workout. However, I am really bad at this. I pretty much head out the door without eating. Sometimes I grab a handful of marshmallows or Swedish fish. Ideally, you should eat something low in fiber and fats. Some good choices are half a bagel (or a rice cake) with peanut butter, banana or an energy bar. Don’t forget to hydrate too!

Fuel on your run: Drive the course before you run it and leave water/sports drinks along the way. You can carry water with you, either a handheld or belt. I carry a regular water bottle in my hand and toss if when I am done. You can also carry change with you so that you can stop and buy water along the way. I also like to take GU or Power Bar gels with me on my run and take them every hour. You should take them every 45 mins but for me it’s easier to remember every hour. ( Hint: If you run out of pockets or don’t have pockets, you can safety-pin Gu’s to the inside of your shirt or shorts)

Keep yourself motivated

  • Get someone to run with you. 20 miles goes by fast when you are chatting away with a friend. OR have a friend meet you to finish the last 5-10 miles with you.
  • If you run with music, plan a killer playlist. Put on your absolute favorite songs or songs that you can’t help dancing to. My personal favorites, Pump It by Black Eyed Peas, Ladies Choice from Hairspray, Low by Flo Rida and Let’s Get Loud by J.Lo.
  • Plan a route that goes through somewhere you like. If there is a certain bridge or store you like, plan your route so you run past it. It will give you something to look forward to. I like to plan an out and back route, that way I run to the furthest point and have no choice but to run back.
  • Set small goals for yourself while running. “I want to run 7 miles in the first hour but 8 in the second hour” “I want to run the same pace throughout” “I want to finish in under X hours” “Oh look I only have 3 miles to go, let’s do it in X amount of time”
  • Remind yourself why you signed up for a race in the first place. Use that to push yourself to finish.
  • Don’t forget bragging rights “I ran X miles this morning” 🙂

Recover & Replenish: Find what works for you. Whether it is stretching, legs up the wall, ice baths, downing massive amounts of chocolate milk or wearing compression apparel (or spanx if you are cheap like me). Make sure you eat something. Sometimes after a run I feel tired or sick and eating does not sound good but do it anyways. Even if it is a glass of chocolate milk it is better than nothing at all. Chocolate milk is actually good for you post long run.

Joel Stager, Ph.D., director of the department of kinesiology at Indiana University. According to a study Stager led, drinking chocolate milk postexercise speeds up recovery and increases the time it takes to reach exhaustion during a subsequent exercise session better than sports drinks. And a 2007 British study found that regular milk is better than water or a sports drink at restoring fluid levels following a bout of exercise in the heat. Plus, milk contains bone-strengthening vitamin D and calcium.

Chocolate Milk
Chocolate Milk

Play around with all aspects of a long run and find what works for YOU. What works for one person does not work for everyone.

What are your long run tips? What motivates your long run?

Disclaimer: I am not a doctor. I’ve been running since grade school and started marathon running after college. I have completed 10 marathons and my advice is what works for me or what should work for most people.