Endure Run Conquer

Patience. Persistence. Perseverance.

Mother Runner Mondays – R-E-S-T (and why it shouldn’t be a 4 letter word)

motherhood-mondays

For many runners, the word “rest” may as well be the f-bomb. I don’t know if it’s our personality types (most runners I know are fairly Type-A) or just part of the overall running addiction – but suggesting a rest day to a runner is akin to asking them if they want to walk barefoot across hot coals (and truthfully, I think some  would prefer the coals).

Anyone who knows me knows that I can’t sit still. Literally. I can’t watch TV or read a book unless I take periodic breaks to clean something or write an e-mail. Heck, I can’t walk from one room to another without trying to multi-task. It’s a blessing and a curse. However, last weekend I was sidelined like I never have been before (giving birth and hip surgery included)! I ended up having a dental abcess (read: really really REALLY bad infection) in my jaw. I have had an embarrassing amount of dental work done before (4 root canals prior to this as well as impacted wisdom teeth) and any discomfort I had with any of those procedures pales in comparison. It felt like having the flu (chills, sweats) with a broken jaw and migraine headache — all at the same time. My face swelled up to the size of a baseball. The worst part was that because I am nursing, the medication that I could take was extremely limited (it happened over the weekend and I had difficulty getting a straight answer from anyone about the safety of the prescriptions).  Most of the weekend was spent on the floor curled up in a ball or sticking my face under scalding water. It wasn’t pretty. For two solid days I was in pure survival mode.

The problem came once I started feeling a little better (i.e. no longer dying). I started feeling guilty for not jumping right back into a routine, notwithstanding the fact that I was still in significant (but not completely incapacitating) pain. I initially took Monday off of work, but tried to go back Tuesday (thank goodness my employer knows how I am and just told me to go back home when they saw me). I ended up being off of work for 3 days in a row. I have never been off that long in my entire career for any reason other than surgery and giving birth.

Mentally, while I was home, the hardest part for me was forcing myself to sit. Not to worry about paying bills. Not to worry about making phone calls to straighten out insurance issues. Not to worry about making a grocery list. Not picking up toys left around the house. Just resting and regrouping. I had to keep reminding myself-it wasn’t just about me anymore. My health matters to Isabella too – and she deserves to have a healthy mom. Which meant that I needed to be serious about letting myself recover.

Too often, we get caught up in what needs to be done and just wear ourselves down further and further instead of just pausing that extra second. We feel guilty for taking care of ourselves. However, in the long run, rest is just as important (and sometimes even more important) than doing. Resting is a way to prevent overtaxing ourselves and is a necessary step back before we can keep pushing forward.

Mother Runner Mondays

motherhood-mondays

Life has changed. So have I.

My tolerance for all-things-gross has reached an all new level. In some ways, it’s not all that different than some of my running conversations (pooping, snot, and all sorts of other bodily functions), but instead of it being a part of a larger conversation, it has now graduated to a central topic of discussion. I can have an entire conversation about poop at the dinner table or go to work covered in spit-up and not be phased by it one bit.

That being said, my life as a mother has obviously impacted all areas of my life, including my life as a runner. I have found overwhelming support and information through groups on Facebook (and particularly my Oiselle ladies) but there are certain areas where I feel like the voices are lacking. I frequently see the question”when can I return to running” in my running while pregnant groups or message boards. Heck, I know I asked that question across multiple forums throughout my pregnancy. And if there are two things I have learned, they are: (1) everyone is different, and (2) what you are able to do/not able to do during pregnancy may not be the best indicator.

As I wrote about before, I had a number of unexpected issues come up during my postpartum recovery. When asking around, I learned that others have too. This has encouraged me to dedicate Mondays to the issues plaguing my fellow mother-runners.

So moving forward, I hope to make Mondays a day to discuss these issues. While it may not be every Monday (because, life right now can be a little crazy) I will try my best!

3

How to Beat the Winter (Running) Blues

snow-1621202__480
Living in Chicago can be tough weather-wise, especially during the winter months. There are only a few runners I know who truly embrace the cold, rather than simply put up with it. The bitter cold and dark, combined with the lack of sunshine, truly makes getting my butt out the door extremely difficult. I have found that February is the worst for me. I am able to maintain some sort of motivation in November (as I am often still coming down from the high of my fall marathon training) and December. Right around when my motivation starts waning, New Years resolutions give me a renewed sense of purpose. However, by the time February hits I am ready for spring.

There are a few things that I have found help me to stick with my training schedule during the winter months.

  1. Dress Appropriately 

What it means to “dress appropriately” can be different for everyone. Admittedly, I am always cold and tend to overdress. However, certain things should be non-negotiable for any runner once the temperatures start to drop.  When I left for my run yesterday morning it was 12 degrees. I left the house wearing two tanks, a long sleeve top, jacket, warm socks, two layers of gloves (my hands are the worst), an ear warmer, and a neck gaiter. I actually think I may have been a little overdressed (there was no wind) but I was comfortable, if not borderline hot, the entire time.

Other pro-tips: I cannot stand cold water during the winter, so I drink a cup of decaf tea during my drive to the run to hydrate. I also love using Hot Hands during those runs where it is really cold (and not only in my gloves — I will also stick them in my sports bra to keep my core warm).

      2.  Set a Goal 

Signing up for a race is always a good motivator. As the spring racing season creeps up, signing up and setting a goal is a great way to stay motivated and to force yourself out the door. If you feel like you are in a slump – find a coach to take your training to the next level. Accountability is key!

      3.  Get Creative With Your Training

Until I joined CrossFit, I was horrible about cross training (see above discussing accountability). The winter months can be the perfect time to try new things — yoga, spinning, swimming, CrossFit — the options are endless. It’s perfectly okay to back off the mileage during the winter (or any time that your body needs a break for that matter)! Trying other activities also helps the body to stay healthy as it wakes up muscles you aren’t necessarily used to engaging and gives other muscles a rest.

      4.  Create Treadmill Workouts

I don’t love the treadmill, but sometimes it’s a necessary evil.  Especially now having a newborn, the time that I have to workout can be unpredictable. If I run a steady pace on the treadmill I will undoubtedly become bored in minutes. Instead, I play games with myself. Most often, I will bump up the pace after a certain amount of time and work my way up and back down for the duration of my run. For example, after a warm-up, I will start at 6.6 for .1 miles and bump it up a notch every .1 miles (or .25 miles or .5miles or however I am feeling that day). I will then either start over or go back down the ladder. I have found that because my mind stays engaged the run goes by much faster.

How do you stay motivated during the winter? 

Postpartum Care – The Things Nobody Tells You and Why It Needs to Change

postpartum-care

I am shocked at how little (if at all) that women are educated about the stresses of labor, giving birth, and their bodies postpartum. Having a baby is a huge physical stressor. Yet the extent of care that most women receive is a 1-2 night hospital stay and a sparse computer printout containing general discharge instructions. There are so many things that nobody talks about  (probably because most of it is pretty gross and embarrassing). The only “heads up” I had was from my close friends during hushed conversations. But why? Why are we so ashamed to talk about something that so many women experience?

I was lucky. I had a short labor and minimal pushing. While I did have some scary moments during labor due to stacking contractions, the overall time that my body spent in “distress” was much shorter than most. I was certain that this meant that I would rebound fairly quickly and be back to my normal workout regimen in no time. However, that was far from reality.

When I had my hip surgery, I received very clear instructions from the surgeon as to how to prepare my body for the stresses of surgery (both before and after). I had a very intense physical therapy protocol (both home exercises and 3x a week office visits). My doctor and my physical therapist each worked with me to create a clear path to returning to my optimal activity level.

Giving birth is very different. And it shouldn’t be. I know that the issues that I am facing are not uncommon – but they are things that no doctor ever warned me about. I have a weak pelvic floor. I have abdominal separation. I have other internal issues as well. The only reason I know this is because when I tried to resume physical activity – things felt wrong. Not just “I just had a baby” wrong – but wrong wrong. My OB knew that I was a runner but never mentioned any of these warning signs or things that I may be feeling.  She never mentioned the conditions that I am now receiving treatment for. I was lucky that she had no problem making a referral to a women’s PT practice – but had I not requested it I don’t know if I would ever have been referred for treatment. During my pregnancy nobody mentioned the pelvic floor or recommended that I do exercises to strengthen prior to giving birth. Unfortunately, this seems to be the case for most women. It truly is a shame.

I encourage all women to educate themselves and to learn to be their own advocates. Being in good physical shape does NOT necessarily correlate to an easy recovery. The pelvic floor is a whole separate area of fitness that I wish I had understood sooner. Certain damage is inevitable – but the extent of it can be mitigated.  Why are our doctors not talking about it? Why are women not being educated about this? Why is treatment not being offered and encouraged? When so many women experience one issue or another – why aren’t we talking about it more?

Here’s to opening the conversation. Let’s talk about it. 
images

Whole 30 – Take 3

february

For the last three years, I have attempted a Whole 30 at the start of the New Year. (For those of you unfamiliar with the Whole 30 Program – you can read more about it here). My first attempt was half-hearted. Mike’s CrossFit gym (which is now mine as well) was hosting a gym-wide challenge. He had decided to participate – and because he cooks all of the meals in our house I ended up participating by default. We were strict for a few days, however, after a few minor “cheats” we were back to our old eating habits within the first two weeks.

Last year I tried again and did much better. I remained completely compliant for about 2 1/2 weeks until our vacation to San Diego. While I know that Whole 30 is about “no excuses,” we take such few vacations (only one every few years) I wanted to fully enjoy the experience (food included). I did notice a significant change for the time that I was following the program – but couldn’t muster up the motivation to try again once we returned back home.

This time is a little different because my motivation is different. Isabella has demonstrated a number of minor digestive issues that seem to be linked to certain types of food. My hope is that by eliminating many of the traditional “trouble” groups she will see some relief. Moreover, my own autoimmune issues are flaring up something fierce and since I am nursing I cannot take my normal medication and am hoping that such a diet will also help to reduce the inflammation. Because I am nursing, I have to be sure that I am still eating enough calories, which means adding in more snacks than I typically would otherwise.

To be successful with a Whole 30, the most important thing is to go in prepared. This means doing a grocery shop BEFORE starting the program. Although there are a ton of great Whole 30 recipes out there – food doesn’t have to be complicated to be compliant. Through my prior failed attempts I have learned that complicated meal planning increases the probability of cheating (because who wants to spend a lot of time cooking when they are hungry?) Our staple meals are fairly simple – chicken breast or hamburger patty, veggies, and/or potatoes. Compliant condiments or sauces help alleviate the boredom and keep things easy.

Today is Day 7 and I feel like I am starting to get into the grove. My cravings have subsided as I get more familiar with my options. Snacks continue to be the hardest – especially with a newborn. Whereas I typically would reach for gluten free pretzels or cheese sticks, my current snacks tend to require a bit more preparation. If I don’t have the time (or a free hand) I have found Lara Bars and homemade trail mix (walnuts, raisins, and unsweetened coconut flakes) to be easy options. I’m excited to see what the next week will bring!

Who else is doing a Whole 30? What are your favorite meals/snacks? 

Postpartum Fitness Evaluation

img_0703-2

Another long hiatus from writing, but this time for a good reason – baby is here! She arrived two weeks early (and just one day later than I predicted). As any new mama can appreciate, life has been a whirlwind of diapers, spit-up, and baby snuggles. I completely underestimated how hard (yet completely worth it) these first few weeks post-baby would be. To add another wrinkle to everything, she has been having some pretty bad tummy troubles so we have been trying to narrow down the cause (immature baby digestive system vs. allergy/sensitivity vs. structural issues). I planned on starting to try to reintroduce gluten again post-pregnancy but I am now going to hold off. I have also eliminated dairy per my doctor’s recommendations to see if that makes a difference. In an effort to try to further alleviate some of these GI issues I am planning on doing a Whole 30 in hopes that will bring some relief.

As for running – I truly thought that I would be able to jump right back into things because I stayed so active throughout my pregnancy (even running 6 miles the day before giving birth) and having a short labor/delivery. The doctors at the hospital gave me conflicting information as far as a “return to run plan” with one telling me I could resume running as soon as I felt ready and the other telling me to wait the full 6 weeks. I decided to split the difference and at 4 weeks tried a walk/run for about 10 minutes. I could immediately tell that it didn’t feel “right,” but attributed it to normal postpartum healing. I tried again a few days later and felt the same, with lots of pressure in the area below my bellybutton and above my waistline. I took a week off and tried again and the feeling continued. At my 6 week appointment the doctor told me she wanted me to hold off another 2 weeks to allow things to continue to heal.

I was incredibly frustrated following the appointment, but I begrudgingly complied. I have been through injury before and have learned that taking the extra time off upfront is worth staving off severe injury later. After I waited the additional two weeks I tried again. The pressure continued. While I wouldn’t describe it as pain, it definitely doesn’t feel right and continues to ache throughout the day after the run is finished. After crowdsourcing some running mom groups I was convinced that I needed to take care of this issue now. I called my OBGYN and asked for a referral to a Women’s PT that specializes in pelvic floor rehabilitation so that I could get a full evaluation of the status of my body so that I could confidently get myself back on track for a strong 2017 racing season.

My first appointment was yesterday morning. Because there are so few PT practices that specialize in women’s issues, I had to drive to a clinic that was about 30 minutes away. The initial examination included a bunch of screening questions and an evaluation of my core and range of motion. I was diagnosed with minor case of diastase recti, which is the separation of the abdominal muscles. (This is the same issue that elite Stephanie Bruce has struggled with – read more about it here). This afternoon I go back for further examination and to start my treatment plan and will continue going for treatment 3x a week for the next 3 weeks. I have also been seeing my chiropractor again to get my body back in gear.

Fit Pregnancy – Weeks 35-37

While the third trimester has (quite rapidly) gotten more difficult, these last few weeks (and especially this last week) have really been a test of patience.

It always seems to happen overnight. I’ll be floating along in my routine and all of the sudden my body decides its really pregnant. Then it decides its really really pregnant. (This week it knows its really really really pregnant).

By way of comparison, my “normal” running pace for a shorter distance run (non-pregnant) is typically between a 7:30 and 8:30 minute mile. As soon as I found out I was pregnant, my body decided it liked the 8:45 to 9:00 minute mile range better – and it sat at that pace for most of the first trimester. During the second trimester (and for much of the third trimester as well) my runs tended to be in the 9:00 to 9:30 minute mile range (of course, with some runs quicker or slower depending on the day).  During the last two weeks, that pace is now steadily in the 10:30+ range. Certain things that I was able to do just a week ago seem unfathomable today.

Mileage also has drastically dropped off over the course of this last week as well. While most days I have been able to do something, last week I took extra days off and started and stopped running right away on two other days. I know that it is all to be expected (I am almost 38 weeks after all and have a full-sized baby taking up real estate in my body), but it still surprises me how overnight some of these changes have occurred!

Week 34/35           44.49 weekly miles          (long run 12.88)

Week 35/36           37.24 weekly miles          (long run 11.1)

Week 36/37            22.8 weekly miles            (long run 6)

img_0604

37.5 weeks and still going!

Chicago Marathon FOMO

Last year my experience at the Chicago Marathon was less than stellar (both because of logistical hang-ups and a crappy race). After having a much better experience running the Madison Marathon less than a month later, I swore that I was taking a break from the big-city races and sticking with smaller fields.

img_0416

Turns out Chicago actually owned me!

However, my swearing off of the Chicago Marathon did not keep me from having major FOMO (fear of missing out) yesterday as I virtually stalked followed my friends who were running on social media. Since I started running again in 2011, fall has meant one thing – marathon season. Even in 2014 when I had my hip surgery, I kept tabs on the training of those around me and lived vicariously through their triumphs and successes. My love of the marathon is evident from my racing history – as I have run more marathons than races of any other single distance. Even if I haven’t signed up for a race I try to follow a marathon (or marathon-lite) training schedule because that’s when I tend to feel my strongest.

img_0644

Much better race just a few weeks later

There is just something special about the marathon that I haven’t experienced in a race of any other distance. Running a marathon is transformative. I have never finished a race being the same person I was when I started. No matter how the race itself goes, something happens to a person through the course of all those miles. It’s hard not to be just a little bit jealous sitting on the sidelines while others get to crush their goals! It’s been over three years since I’ve been able to actually train for a PR effort race and I am both physically and mentally itching for a comeback.

Of course, I’m not sure how I’ll feel after the baby is born – but in any case it’s all exciting things to look forward to in 2017!

 

Fit Pregnancy – Weeks 31-34

Again, my updates have not have been as frequent as I would have liked. Sometimes life just takes over!

These last few weeks have been primarily focused on preparing for Isabella’s arrival. Lots of baby showers (one at work, one with family, one at husband’s work) and organizing. I have been so overwhelmed with gratitude towards those around us. The kindness and supportiveness that we have experienced has been beyond words. My mom and mother in law put together the cutest running themed baby shower for me which is perfectly appropriate considering how many miles this little girl has already run!

img_0273

Finish Line – Isabella Grace Arrives!

img_0269

Onesies complete with race bibs (with her name and due date)!

img_0275

Water Station

img_1217

Cake with baby running shoe!

img_1217Running has been unpredictable (which has been par for the course). My average pace during the week has been in the 9:30+ range. The funny thing is some days feel really difficult and others I surprise myself with how (relatively) normal I feel.

Week 30/31          42.38 weekly miles     (long run 13.45 miles)

Week 30/32           40.04 weekly miles     (long run 12.86 miles)

Week 32/33           45.93 weekly miles       (long run 12.71 miles)

Week 33/34           43.92 weekly miles       (long run split – 12.7 miles)

(I still have to see how tomorrow goes before I have my Week 33/34 data)!

Today my big accomplishment was running a 5k. This was mentally tough for me knowing that I needed to keep my ego in check and not actually race (keeping the pace comfortable). Secretly, I was really hoping for an age group award but decided I was just going to go out and take it at a slightly-quicker than normal run pace and see what happened.

As the race started, I was hyper conscious to keep my pace in check and my breathing well controlled (which is not the case normally in a 5k for me)! As I passed the one-mile mark I was shocked that my first mile was slightly over 7:40 pace. I decided that so long as I continued to feel good I would try to keep my pace around there. By mile two I was still in the same pace range so I decided just to hold steady. The hardest thing was holding myself back at mile three when I was still feeling good and I saw two girls about 20 seconds ahead of me. I had plenty of fuel in the tank and had to fight my ego to remind myself I wasn’t racing and to  just hold myself at pace. I ended up finishing slightly under 24 minutes (which was much quicker than I expected) but I was completely bummed about missing an age group award (apparently those two girls in front of me were also 30-34)! Such a bummer when third in age group and fourth female overall doesn’t bring home any bling!

 

img_0395

 

 

 

 

Fit Pregnancy – Weeks 28-30

 

Fit Pregnancy

The third trimester is well underway and I am definitely starting to feel pregnant! Running while pregnant hasn’t been easy by any means, but my body did seem to settle into a “okay, this is the ‘new normal’ pregnancy” state of being for the majority of the second trimester and into the beginning of the third. While each day has been an adventure and certain weeks have been more challenging than others, overall I’d say that I have been able to maintain a solid base and a not-too much slower than normal pace for the majority of the pregnancy. (I realize that I am extremely lucky in this regard).

Now it’s starting to catch up with me. The added weight is noticeable now (making for extra achy shins) and my feet are starting to swell a bit where my already borderline tight shoes are feeling awfully cozy. My pace got slower (literally) overnight by about 30 seconds/mile. Some days I just look in the mirror and wonder how I am possibly going to keep getting bigger (if my due date is right, I still have a little over 9 weeks)!

The funny thing is – despite these aches my body still feels its strongest when I am running. Walking fast feels more like a waddle (I am constantly yelling at Mike to slow down). Sleep and sitting can be almost impossible (I can’t stay in one position too long before my back starts acting up). But somehow – my body is more or less okay with me plugging away with the mileage. It doesn’t feel effortless the way that it used to – but it is the closest to normal that I feel on some days.

One of my biggest complaints has been the chafing. My sports bras don’t fit and have left a deep gash-like wound across my chest (despite having sized up substantially and tried all different brands). Now that I have given in to the belly band, I have chafing all across my lower back and onto my hip. I finish every run looking like I have gone into battle.

I have still been trying to keep my weekday runs around an hour and get in a two hour run on the weekend. I have already been able to maintain this much longer than I ever expected, so I’m just taking it on a day-by-day basis.

Week 28/29     39.46 miles     (long run 13.23 miles)

Week 29/30     47.41 miles      (long run 13.25 miles)

Pregnancy Miles to Date:         1120.4 miles

FullSizeRender 60

Selfie from post-run on the hotel treadmill. Not so sure about the awkward angle!

 

« Older posts

© 2017 Endure Run Conquer

Theme by Anders NorenUp ↑