Minimal Running and Injury Prevention

So, can anyone tell what I spend my Sunday nights at home doing when I don't have to work the next day?  Hehe.  Anyways, I'm about to talk about some reasons why I'm glad I've transitioned into more minimal shoes/more natural running style.

Today was the longest distance I have done in quite awhile (over a year), and while the last time I did the same distance (18 miles)  I was wearing "conventional" shoes and orthotics, and based on my running history, I think it was probably only a matter of time before I ended up hurt again.  I remember one of my friends at West Point running with me once and telling me I was probably getting injured all the time because I slammed my feet onto the ground - she was remarking on how loud I was when I ran.  I remember saying it probably had something to do with the insoles I was wearing... and that they made me run different  (I think I was suffering from plantar fasciitis at the time).  And I thought they were HELPING, ha.  Funny to look back on the fact that I said that and look at what I know now about running and injuries.  Also interesting when I look back on the fact I used to run 50-60 miles per week without injury, but when people I ran with noticed I was running "on my toes" and were telling me that I needed to run heel to toe that is when I got and stayed injured...

I will say that transitioning did cause me some injuries - though nothing that stopped me from running for a long time.  I got that tendinitis in my right foot right when I switched to my first pair of more minimal shoes, the Saucony Kinvaras... My feet weren't used to doing so much, I guess.  I went and ran 7 miles in them the day I bought them - 3.5 uphill, and 3.5 downhill, lol.   Once I worked more on having a lighter landing and got used to the shoes, that injury went away, and I haven't had any more issues with it.  The next injury was my hip thing... I'm not really sure what that one came from, but I think I'm probably doing something wrong when it comes to form (and too much speed/hill work... even with proper form, too much too soon can cause problems!)   I think it also has something to do with the fact I supinate a lot (run on the outside of my foot)... All the wear on my shoes is on the outer forefoot area... When I notice myself doing it, I try to roll my ankle in a bit more when I'm running

 The good news is that unlike the injuries I was getting when I was running in conventional shoes/heel-to-toe/etc., I can STILL run!  I might take a couple of days off if something doesn't seem right, but I don't have to take MONTHS off.   And, I have found that once I focus on form while running if I notice something hurting, it hurts less.  Today, for example, my left knee was starting to hurt after about 14-15 miles.  I think beyond just the general stress of running on slanted pavement for 15 miles that I was starting to hurt because I was heel striking/over-striding a bit.  I started focusing on running with smoother/lighter steps, and keeping my stride short, and the pain was less-pronounced, and after the run my knees weren't hurting at all (but my legs sure are!  Haha).  I still need to figure out why the heck the left side of my shoe is the side most worn out, and why my left side just keeps being the one getting beat up, but I think it might have something to do with running on slanted roads... I try to run in the middle when possible, but unfortunately, even in the country, there are cars :)

ANYWAYS, my point is that most of my issues now are fairly easy for me to fix once I focus on form.  Like my calve tightness, which from what I've been reading, can also cause top of the foot pain (no, I don't have a stress fracture - there is no pain at all to the touch, it just comes and goes as it please)... I have learned that that is because I tend to push off with my toes when I am speeding up instead of letting my core/upper legs do most of the work... My lower legs should be "along for the ride" instead of doing the work.  Sprinting form just doesn't work for 2 hour runs.   Once I allow my lower body to relax, I don't have the same issues.  I wish I could run fully barefoot, as I have heard that it gives you the BEST feedback (apparently my toes would be getting blisters if I was pushing off with them barefoot), but I'm too chicken to do it when it's 20 degrees outside (frost bite, anyone?), and I need to build up to it... and I kinda lack patience, hehe... I did do it at the track a couple of weeks ago though :)

So what I am saying in this blog is that if you find yourself struggling with injuries, you should try some more minimal shoes.  But you still need to focus on form... Minimal running is not a cure all, but it sure helps fix form problems, which will in turn fix injury problems.  I would say it's also really important to be in tune with your body and learn what causes certain types of twinges/pain.  I know if I over stride that my knees start to hurt, so I try to focus more on shorter, faster strides.  OH, and if you do transition, do so slowly!  You can still fix form problems in regular shoes, but it's a LOT easier to do it in more minimal shoes.  I have a friend who knows a bit about form, and I commented that he was heel striking like crazy during a run... He said he knew, but that it was hard NOT to heel strike in his conventional shoes that he was wearing.

I would also recommend reading Chi Running if you are interested in learning more about form.  There are books on Pose and Evolution running as well, but I have not read them, though I've gone to a class on Pose, and that is what my physical therapist worked with me on when I was suffering from tendinitis in my right foot.  From what I've learned about Pose and Chi methods, Chi seems to be best for long distance running, and pose seems like would be best for shorter/faster running.  I don't know much about Evolution method... I do know they are all similar though.

Alas, I hope I can provide some information for those people who might be suffering from injuries of different types!  I know I am no expert on injury prevention, as evidenced by my constant stream of them, but I have at least learned through my mistakes different ways to help fix them, and how to avoid being sidelined for months/years like I was back when I was running in conventional shoes and heel striking (it really was about three years of different injuries before I was able to start long distance running again).  

Thoughts from yearling (sophomore) year of college!

So I was randomly going through an old blog of mine (Myspace... HAHAHA... I don't even know how I ended up over there) and I found the following entry. It's funny to look back on how I actually did develop some positive thought processes while at West Point (and the military in general, I suppose)... I think being a distance runner also helps :) Anyways, what's also funny about this entry is I wrote this blog on the same day as another really cynical blog (I might post it if my readers want it!) I also find it interesting how concerned I was with "standards" back then... Not so much standards in the military sense (like, what our uniforms should look like), but more so in regards to societal standards. For example, the time I got in trouble for drinking on a trip, and our officer in charge told me women and men have "a different set of standards" (in regards to my going to a bar... apparently it's more acceptable when a guy does it... even if it's against the rules for both groups as a cadet). I read somewhere around three entries in a row discussing my opinions on the topic. I guess it's still something I care about, but I think being surrounded by a certain opinion for so long as to how people should act/dress caused me to spend an awful lot of my time thinking about (especially when it was drilled into our heads ALL.  THE.  TIME.)  ... Seeing as I tend toward thinking into everything. Anyways, without further adieu....

A few thoughts....

So, just a few things I've thought about lately.

One of which being that as much as I wish that sometimes I could just sit down for awhile, I think I also thrive off of the busyness of this place. I like coming from academics, to going for a run and getting in a light lift, to coming back, showering, and doing school work. Of course, this is when I'm feeling rested and refreshed. It pulls me down at times, but at other times I feel more accomplished... more so than I would if I was at another school, I think. I know I'm not the only cadet who feels this way. I've talked to quite a few that, all though they often wish they were at a regular college, they feel like the discipline helps them excel.

Another, one thing I've learned while being here, and in the military in general, is mental toughness. I've come to learn that everything that sucks will eventually come to an end... at least in training. I tell myself that during every biathlon race when I'm running up the ridiculous hills, and it helps... I told myself that during Buckner when I struggled through ruck marches, and I tell myself that every bad day that I'm here. I've gone through enough bad days to realize that they all end eventually... even bad weeks, bad months, and heck... bad years (last year pretty much sucked the entire time). It's nice to know, that if I learn nothing else while I'm here, I've learned how to persevere through really bad times... Now, if I could keep the good attitude DURING those really bad times :)

Love,

Nina

Work and Marathon training

I suppose it has been awhile since my last update... It would seem I don't have too many important/meaningful things to say as of lately (at least not online), so I will just make this an update on life :)

To be honest, life has pretty much consisted of work and running the past few weeks.  We spent a week doing a training exercise (which, by the way, in the world of Finance was NOT outside, but in an office building - can't complain about that!)  I always learn the most about my job during exercises.  I know this was my first time doing one of these in my current job, but when I was enlisted, that was how I became so good at my job: going to constant exercises and learning by doing.  It really is the best way.  Anyway, I have also found that my background in computers is quite useful to learning how to work with the systems we work with in this job.  Granted, I didn't do much on this exercise in regards to systems, but I did more than I get to do on a regular basis!  Anyways, I was home for a week, and I'm leaving AGAIN tomorrow... but THIS time, I'll be staying in a fancy hotel in Boston, and instead of days that are 12 hours, my days will be 8-9 hours :)  Again, I can't complain!  And, being the running nerd that I am, I have started looking up running routes.  Unfortunately, I will be working during most daylight hours, but FORTUNATELY the sun is coming up earlier these days... Oh, and there will be treadmills at the hotel, so I can run at any hour!

Speaking of running, marathon training is going reasonably well!  Oh wait, have I even talked about that on here?  I'm not even sure... I WAS going to do a 50-miler (it's a part of the same event as the marathon) before they added the marathon to the event, but once they added the marathon, I decided it would be wise for me to finish 26.2 before I tackle 50.  So far, I have managed to mostly stave off my usual flood of injuries.  My hip has been giving me some trouble, and the top of my left foot has had a little weirdness (it was uncomfortable for a couple of weeks a couple of months ago and went away, and today it feels a little funny too), BUT, so far, nothing has been bad to where I need to stop, and when I DO feel something that doesn't seem right, I take it easy, which I think is helping.  The hip thing is muscular (piriformis), and it's just annoying, but it is not a bone/tendon related thing, and it goes off and on, whether I run or not... Sitting on a massage ball seems to make it better too, so that has been manageable.  The foot thing... I have no idea.  I read somewhere that it is related to shoes being too tight, so I started lacing my shoes up differently, which I think actually helped it go away last time.  I'm not sure why it's bothering me now, but now that I think about it, I got a new pair of shoes and didn't lace them up differently, and I did 10 miles yesterday in them.  Hmmm... :)   Anyways, I did 16 last week without many issues (knees definitely hurt a bit during the run, but that's normal - as long as there's no pain AFTERward, I'm good!)

Speaking of the long run... I've been doing the Galloway walk-run method for my long runs, and I really like it!  Not only does it help me get through the long runs with less pain, but it aids in a quicker recovery.  After the 16-miler, I wasn't too sore or tired (I used to be really tired/drained after my long runs), and I was able to do eight miles two days later, and a track workout the day after that.  After my 14-miler, I COULD have run the next day.  Keep in mind, I haven't done any of these distances in a really long time... The last time I did 16 was over a year ago, so that quick recovery was definitely related to doing the walk breaks (I do a minute for every mile).  Of course, I can't help but wonder what I'll do ON the marathon.  If I actually follow Galloway's method, I'll be doing the walk/run for the marathon... I think I will walk some, but I don't know how frequently or for how long!  It's very hard for me to walk during a race that isn't a trail race (other than when I go through the water stations... I always walk those), but from what I've been reading, it's a good strategy on the marathon when most people are fine for awhile and then bonk.  The method also states that once you get to mile 18 or so, if you are feeling good, you can cut out the walk breaks and pick up the pace.  Sounds like how I usually run :)   Anyone have experience with this? I'd be interested to know how it turned out for you!  


Anyways, it's needless to say I'm really excited with my progress and I REALLY hope I can actually make it to marathon day this time.  I have a half marathon coming up in a couple of weeks, and I think that will give me somewhat of a gauge as to where I am.  This will be half marathon number 7, by the way!  I don't expect it to be a PR of any type... For one, the weather here in February is not exactly optimal!  Granted, it's far better than the 90 degrees/90 percent humidity down in South Carolina, but 15-20 degrees isn't exactly great race weather either!  I also don't want to kill myself on the half and not recover in time for my other training (i.e., my up and coming 20 miler that is actually supposed to be the week of the half... but I think I'll need to change that if I'm going to be racing a half marathon!)  Fortunately, the race is still two months away and I'm up to a 16-mile long run, so I have plenty of time to get in those twenty-milers.

And, if I want to get in a run before I head out tomorrow, I should get some sleep.  So, good night readers :)

Nina

Training Errors

As usual, I have managed to acquire a bit of a tinge that is bothering me (piriformis... again).  Go figure, I did a twelve-miler for the first time in months (though I had previously done two runs of 10-11 miles), and THEN on Friday our commander had us do a 4-mile run for time.  My time was actually really slow considering I normally do that pace on regular runs when I'm barely pushing the pace...  but after the twelve-miler, and with the cold/snow and that really uncomfortable and bulky winter physical training uniform we have to wear, the effort felt pretty hard.  And my lungs were burning afterward, SO, I'm not surprised at all that my hip/glute is hurting me again.  I took today off from running... even though I really didn't want to because I had to take a week off the week before last because of that gum surgery, but I'm trying to avoid further injury.  Anyways, some things I think I need to do so I stop hurting myself:

1) I need to not worry about what other people are thinking.  I'm going to start incorporating walk breaks into my longer runs... At the end of that last long run, I felt pretty beat up, and it wasn't even a race.  Normally my legs don't hurt WHILE I'm running unless it's a race.  Well, they were hurting at the end of that long run.  That's telling me that the pace was too fast.  It sucks, though, when you're on an infantry post... and I HATE HATE HATE stereotypes about how women are lazy/out of shape/shouldn't be in the Army, blah blah blah.  I think that tends to make me push harder... which is good for some things, but not so much when I'm doing a long run and trying to increase endurance.  So, I need to stop thinking about what other people are thinking and slow down.  And take walk breaks early on (I was reading Galloway's running method... and even though he PERSONALLY came to West Point when I was on the marathon team and talked to us about it, it didn't make much sense to me then... reading it now, it makes sense).  Anyway, I think SPEED is what keeps killing me, not distance.

2) Not think so much about miles for the week... My mileage is actually pretty low compared to a lot of runners.  I try to average around 30 miles per week, which really isn't high at all, and I think I could easily increase that IF I slow down.

3) Remember to do my strengthening exercises... Yeah... I am working on that one.  It seems I only remember to do them when I'm actually injured.  But when every physical therapist tells me "You have weak hips and that's why you keep getting hurt!"  I guess I need to keep up my exercises when I'm NOT hurt.

I guess the list isn't extensive, but looking back, those seem to be my biggest training errors.  I don't think I've been guilty of too much too soon in a very long time. At least not when it comes to distance... I increase my distances pretty safely.  It's the speed and hills that seem to hurt me.  And not speed WORKOUTS, but running my regular runs too fast...   And while I haven't had an injury that's REALLY put me out since I started running in more minimal shoes/working on running form, I keep getting these random injuries that slow me down by making me stop for a week or so at a time.  

I will admit though... as much as I really really detest wearing that terrible winter physical training uniform for my long runs (seriously, it really sucks... it's like wearing bags on my legs/upper body), I like doing my long runs for PT in the morning since we are now in the process of marathon training.  That way I don't have to spend my weekends doing it :)  I can go for a leisurely 6-8 mile run or something instead of taking hours for a run.  It's quite nice :)

Love,
Nina

LIFE

I haven't been updating much lately, so I suppose now is as good time as any :)

There's actually quite a bit going on right now.  I've been getting settled into my job, which has been a slightly interesting experience.  I'm in a Captain's position as a brand new 2nd Lieutenant, so I'm having to learn quite a bit of stuff with very little experience.  Fortunately I was prior service, but UNfortunately this is my first time deploying, and, again, I'm new to the unit, so I'm still learning how it all works.  Fun stuff.  Fortunately I have lots of people that are helping me to learn the new job.  I guess West Point taught me at least one good thing: don't act like you know everything, and don't be afraid to ask questions and take advice.

On another different (but slightly similar note), I am taking my Graduate Record Exams (GREs) tomorrow afternoon.  I must say I am NERVOUS.  I have been practicing for awhile; however, the initial book I used wasn't very difficult.  It wasn't until I took the test on the actual ETS (the test-maker's) site that I started worrying, so I ordered THEIR book, and have been practicing since I got it, which unfortunately, has only been for a week.  I still don't feel confident in a lot of the math portions, and unfortunately, because my college GPA was only okay, I would really like to do well on this exam for grad school (not that I'm sure when exactly I'm going to go, but I know it will be within the next five years, which is how long the GREs are good for).

 And on ANOTHER slightly related note, I am ALSO taking my test during the Army-Navy football game!  Ahhhhh!  I am so disappointed I won't be able to watch it.  Those of you who know me know that I absolutely do not care about football.  Except for Army football (or rather, West Point football), and ESPECIALLY this one particular game.   The Naval Academy is West Point's number one sports rival, and this game is huge.  For those who don't know, EVERY cadet and midshipmen (Naval Academy cadet) travels to watch the game.  It's a huge deal.  And Army hasn't won one of these games in nine years.  :(  So, EVERY year everyone gets all excited for the game.  I sure was looking forward to watching the game sitting down, nice and warm, probably drinking a beer (Cadets have to stand the entire game, our uniforms weren't particularly warm, and we couldn't drink during football games, so these were all novelties).  Sadly, I will be sitting, nice and warm, taking a 3.5 hour test.

Finally, I suppose I will talk a little about upcoming months.  First, I am very excited for the next few weeks.  I will be seeing one of my best friend's West Point graduation (she's graduating a semester late because she had to take a semester off our sophomore year), which means I get to head back to West Point for a couple of days :)  Following that, I get to head down South for some French Quarter and some beach goodness :)  Well, I don't know how warm it will be for the beach, but I'm still excited.  And THEN my sister will be visiting before we head up to Canada to go skiing for her birthday and New Year's Eve.  Um, rockin' good time me thinks!

Following my amazing period of leave, I'll be training extensively for a 50-mile race when I deploy.  I've never run a marathon much less fifty miles, but I think fifty miles would just be a completely different type of setting.  Unlike in a marathon where I would think you would try to keep running the whole time (I know I would be trying to run the whole time), it's pretty acceptable to walk during ultra marathons.  As a matter of fact, it's pretty much EXPECTED.  And we get 24 hours to finish.  That's like, barely over two miles per hour to finish (though I really hope that I do NOT ACTUALLY take 24 hours to finish...)  Anyways, I'm excited for it, but nervous at the same time because of my tendency to get injured.  I am combating this as much as possible by lifting more regularly again.  I want to build strength in my hips/legs so that they are better able to handle the stresses of running AND stabilize my body more so I don't end up with all these weird injuries because my hips are weak (what my physical therapist always told me at West Point when I'd walk in with yet another overuse injury).  I will also try VERY hard to slow my long runs down, and add some walking breaks in once I hit higher mileage, that way I actually recover better.  I have a very difficult time running long distances as slowly as I should be when I'm just training.  A 9:30 minute mile is pretty slow for me, but when I think when I start doing longer distances, I should probably be going slightly SLOWER than that.  Not because I'm not capable of running faster, because I very much am (most of my long runs last time I was training for a marathon were around 9-9:15 minute miles, and I wasn't trying to pick up speed), but I think to get the kind of endurance I want for this type of distance, I need to slow it down so I don't hurt myself.  I need to save speed for the speed days I guess :)

Alas, I suppose I have written quite a bit for now.  Those are the big things going on now though that I've been thinking about.  And we all know I like to share my thoughts :)

Love,
Nina 

True Friends

As I was sitting here procrastinating on studying (feels like college.. except it's not), I started thinking about what being a true friend is.  In the past year or so I had a person who I had considered a very close friend for a long time just stop talking to me.  She never told me why, and I'm not sure why because as far as I'm aware, I don't think I ever did anything to her (some of you probably know what I'm talking about right now), but it made me think... What is a true friend?  Here are my thoughts.  

A true friend is someone who has seen you at your best and your worst, but they are still there for you.  I'm not talking about taking abuse from you because nobody deserves to be treated like crap - there's a difference between being a friend and a doormat.  No, a true friend has seen you on your bad days, and maybe has had to deal with you when you're feeling irritable, but ultimately knows who you are, and is willing to deal with a few bad days because that friend knows you'll always be there for them during their bad days.  They watch you grow and change and are still there for you to help support you.  A good test of a true friend?  If you can live with each other and remain good friends (hi, Vanessa!), or you end up being good friends BECAUSE you lived together (hi, Amber!)  You can have occasional arguments, but you can get over it because you know it's just that - an argument - and it happens sometimes.  

A true friend knows both the good and the ugly, and is okay with both.  The friend might give you advice or tell you that what you're doing isn't the smartest idea, and you might not even want to hear someone tell you what to do, but you know the advice is because he or she cares about you, not because he or she thinks that they are better than you.  There are some people who will give you advice just because they think they always know what's best, but a true friend does it because they really CARE about YOU.  

A true friend is someone who you can trust.  You know you can tell them secrets, and they won't go telling everyone else just so they have a good story.  

A true friend might not even be someone you speak to frequently.  I have a few of them from my high school days.  Even though we don't talk often, when we do talk, it's like we haven't spent something like ten years away from each other.  We can still tell each other things.  

A true friend is NOT someone who abandons you because they meet someone "better" or a significant other (this is the worst).  To sort of contradict that, a true friend will understand if you have your slip-ups, because after all, nobody is perfect.  They also won't only talk to you when they want something from you.  

I know this was a little cliche, but those are my thoughts on what a true friend is or is not.  I've been fortunate to meet quite a few people in my life who I consider true friends, and I'm so thankful for them!  

I don't have anything very profound to say today, but I wanted to update because I know it has been a little bit of time.

First, Happy Late-Thanksgiving everyone!  I hope everyone had a fabulous day stuffed with turkey delight.  On that note, I find it quite depressing that stores are now opening on Thursday night for Black Friday (Thursday?)  We discussed this while I was with my relatives, and it's unfair to the employees to have to worry about coming into work and dealing with a bunch of crazy shoppers after spending a day being thankful.  Why is Thanksgiving turning into another consumer holiday?  I read a newspaper article that stated that stores are doing this because they need the extra boost with the economy.  How about just keeping the sales going later instead of starting them at midnight and ending them by noon?  I'm no economist, so I can't really speak on this area knowledgeably, but I was still appalled that people had to come into work on Thanksgiving night so stores could make a little more money.  I'm even more appalled that people are so crazed by shopping that they PEPPER SPRAYED people.  Really?  REALLY?  Is it THAT important that you save some money that you're going to harm other people?  I hope I never become a material-crazed person who will fight with people over a sale.  Fortunately, we have the internet now, so I really don't think I should have to :)   In case anyone was wondering, I don't usually go out on Black Friday.  I did go to a mall this year (not until late afternoon though), and the only reason for it was because I was in an area that had a good mall, and we only have a small one where I am.  Nothing I wanted was even on sale, so... mostly I just went because it was convenient :)

Goodness, it has been so long since I've written, I'm trying to think of what I should talk about.  Let's talk about my favorite topic - running!  Sadly it isn't going as well as I'd like... the knees and hips don't like me much today, but I'm trying to get myself out the door for at least a few miles.  I wanted to do a longer run, but my knees are not in good shape... I'm not sure why, as I only did 7 miles yesterday.  Seven is the most I've done in the past few weeks  (though I've done it several times)  I have decided that I'm going to get my hips checked out tomorrow.

  I also don't want to screw up my knees because I want to ski this year!  I live in an area that usually gets tons of snow (though we haven't had more than an inch this year yet - strange), and my sister and I are heading up to Canada this year to ski, so I need to get into ski shape so I don't destroy myself after one day.  I'm super excited!   This next month is looking quite awesome actually.  I take my GRE's on the 10th of December, then I fly down south a week later, then the day after I get back, my sister flies in and we head on our Canada ski adventure.  I'm kind of going all out this year because I want to enjoy my time before I have to deploy.  Fortunately, deployments are shorter now, so it really shouldn't be so bad.  Nonetheless, I want to spend as much time enjoying myself as I can :)

That's all I can think to say right now.  I should've waited until after my run to write, as I always have lots of intelligent things to say after I run, but I'm procrastinating getting out the door... hehehe .

Love,
Nina