Tag Archives: running tips

Break Time is Over

Its been about 6-7 weeks since I trained consistently.  I needed a break both mentally and physically after my last few half marathons and rehabbing a pulled hamstring back to health.  I cut myself some slack and just stayed active but I stopped being so regimented about it.  I stopped wearing my Fitbit tracker.  I discovered some new workouts and fell in love with old ones again.  I hiked mountains and raced up stairs.  I needed the time away from training.  I have to remember to do this more often.

Last week, it was time to get back on track.  I started training for the upcoming Philly Love Run in March. It wasn’t as difficult as I expected. My first run back was in the rain.  There’s nothing that makes you truly feel like a kid again than running in the rain.  Its carefree and fun and just hurts a lot less.  I’m two weeks in and my time is no where near where it should be, but I’m OK with that.  I’m just enjoying getting mentally lost in the run, listening to music and p
odcasts or catching up with some friends while I run.
For now, I’m back to putting one foot in front of the other and getting back on track.  I’ve set some goals for the Love Run and I’m ready to put the work in to reach them.  But, importantly, I am not going to give up on
some of the great fitness classes and workouts that I discovered on my run hiatus.  Those workouts made me so much stronger in other ways and will only help my runs. I’m excited to be back at it again!

Lesson Learned: Rest When Injured

Knowing when to say when isn’t always that easy – especially when you’re the classic type A person on a mission to accomplish something.

I’ve been training for months for my half marathon. I have a very specific time goal that I want to hit and I’ve been so diligent in my training to do everything I can to hit that goal. I hired a run coach to help me train. I mapped out my 12 week running plan to include hill and speed workout, short and long runs, and incorporated training paces that progressively increased for each segment. I even have my training plan color coded so it gives it more depth and life. Yes, I’m that anal about things. I’m not the fastest runner, but I am a runner who plans, trains, and generally works hard to accomplish her goals.

You can probably guess what happened… I got hurt. I pulled my left hamstring and watched all my training go out the window. Well, maybe its not that dramatic but it certainly put a damper on things.

Rest When Injured

A few weeks ago while I was training and running hills, I felt it… a slight twinge in my hamstring. Like many other stubborn runners, I chose to ignore it and assumed it would just go away. I kept running and running – for weeks. I kept doing speed work and hills. I worked my way up to 10 and 11-mile runs. My half marathon is only a few weeks away. I needed to get my runs in! But, my body just wasn’t cooperating.

The result? I have been benched from running for the last eight days. After my last 11-mile run, I could barely stand up and take a step. Since then, I’ve been foam rolling and working my hamstring back to health. I know this is something I should have done when the pain first happened, but I’m used to approaching things head on and just powering through. This time, the lesson I learned was that I needed to pull back to get ahead. I think we can all relate to that – whether personal or professional.

All that being said, after 8 days of rest, my hamstring is feeling a lot better. Its still sore and I’m going to give it another day or two before testing out a short run. I’m still planning to run my half marathon, but I’ve come to terms with the fact that I may not hit my race pace goal. I’m actually OK with that because I recently signed up for another half marathon in early December and will continue working towards my race pace goal.

So, what am I doing to work through my slight hamstring pull? Here’s what seems to be working for me:

  1. Ice – I’ve been icing my hamstring multiple times a day. I keep it on for about 20 minutes and reapply a few times. I’ve been taking ice packs to work and doing it throughout the day while at the office.
  2. Foam Rolling – I’ve been carefully foam rolling my hamstring, but also my buttocks, quads and hip area. Because I’ve been limping around, I’m overusing other muscles that I don’t normally use. Foam rolling is helping to keep things loose all around.
  3. Lacrosse Ball Massage – In addition to foam rolling, I’ve become addicted to my lacrosse ball. (Great tip from my run coach!) It’s a little more solid than a tennis ball and larger than a golf ball. I use it as an additional massage to get in there and work my hamstring muscles. I’m very careful not to use too much pressure, but its get to places that my foam roller just can’t reach.
  4. Omega-3s – Finally, I’m taking an extra dose of omega-3s to help with the inflammation in the body.

I’m slowly feeling better and can’t wait to start running again! To be honest, I’m slowly losing my mind not being able to get out there. When I’m not running, I spin. Because this is a hamstring pull, that’s off the table too. I keep telling myself that the rest will help and I’ll be back out there in no time!

Tempo Runs are a (Busy) Girl’s Best Friend

Tempo Runs are a Busy Girl's Best FriendI’ll admit that when I first started running I had no idea what a tempo run was. However, as I trained for race after race, I came to realize just how important they are. This isn’t just because tempo runs (when done consistently) can help improve your speed and strength come race day. But, also, because its one hell of a way to release tension from the day!

So, what exactly is it? If you google the term “tempo run” you’ll find a common definition – comfortably hard running for a prolonged period of time. This means, you increase your speed for a set period of time or a specified distance. (The runs are obviously buffered by a 5-10 minute warm up run.) Incorporating this into your runs just once per week can have a big improvement come race day.

So, what does a busy day have to do with tempo runs? Plenty! If you’re the typical Type A person (present company included!), you tend to carry stress with you. A tempo run allows you to just RUN IT OUT! Say goodbye to the tension in your shoulders or the nagging headache from the day. That comfortably hard run forces you to concentrate on powering through your run. When you’re finished, you realize how good of a workout it was. You feel spent but accomplished. You’ve just released so much tension and let go the stresses of your day.

Many of us have been there. I work in an office with some highly passionate personalities. Every day brings some new fire that needs to be put out. Some days (like today) I just want to crawl under my desk and wish everyone would go away. It doesn’t happen every day and I genuinely love the people I work with, but stress happens to us all. I’ve learned to love tempo runs because they are helping me build both mental and physical toughness to push through my races and sometimes my day.

Happy Running!

A Day of Firsts

Today is my first official blog post AND my first day of hill and speed training. To say that I’m exhausted after a LONG workday is a complete understatement.

I’m currently training for a half marathon and came to the realization that I need help. Doesn’t everyone?   I know I need to work on my hills and speed while training but I just can’t bring myself to do it. Personally, I feel it’s a huge accomplishment just finishing an 8 mile run. The thought of voluntarily running and rerunning over and over again up and down hills sounds insane. But, I know how critical it is to training and improving my time. So, I hired some much needed help.

Today, I worked out with Kristy, a local run coach, who pushed me through hills. Our first hill was a half-mile upward climb. While I powered through it, I kept wondering how many of these I would actually have to do and was silently wishing is was over.  Hills can do that to a person.  Then, came the second hill… I struggled and fought the voices in my head telling me to stop but I still powered through it. By the third one, I had enough and was ready to stop. I’ll admit, I had to walk a few steps mid-way, but I made it to the top and did an easy mile run afterwards. Overall, it was about a 3-4 mile run but one that I would have never done on my own. When it was over, I checked my Polar watch and I burned a whopping 536 calories in under an hour. That works for me and the sizable dinner I knew I would have soon thereafter! Although, later Kristy admitted she took it easy on me because it was our first session. Only six days to go until I have to do it all over again!

The point of this post is that sometimes you have to ask for some help – especially when days are hectic, time is scarce and you have a desire to improve. I have access to run coaches all around me. Philadelphia is a running city and I’m so blessed to be here among so many inspiring runners, coaches and a very welcome running community. While many don’t have access or the money to hire a coach, there are other ways to find help to keep you on track. When you can’t hire an in-person coach, try any of these instead:

  • Download an app. – There are plenty that can help train you to improve your runs. Many are free or can be purchased for a minimal charge of $1.99 – $5.99.
  • Find a local run group. – Social media is great for this. Try searching “(your city name) running” and see what comes up. Group runs are a great way to improve your runs and meet new people.
  • Find a buddy. – Have a friend who runs? Push each other to do your hills and speed work once per week. Its always better when you have someone else there to push you and help you perform your best.
  • Give virtual coaching a try. – If you aren’t located in an area when you have access to run coaches, give their virtual programs a try. Some run coaches provide virtual training programs that require you to log the runs, results, and provide feedback. They communicate with you through their virtual platform with daily or weekly workouts and expect you will execute on them. While the burden is still on you to do the work, you will still have someone that you’re accountable to.

I hope these tips help! I’m about to crawl into bed and fully expect my legs and butt to be sore tomorrow. I’m certain there will be aches and groans as I attempt to get out of bed in the morning. But, in the end, I know its all worth it!