“Follow the path of the unsafe, independent thinker. Expose your ideas to the dangers of controversy. Speak your mind and fear less the label of 'crackpot' than the stigma of conformity. And on issues that seem important to you, stand up and be counted at any cost.”
**Thomas J. Watson**
WOW! What a day! I ran my first barefoot (BF) race!
I signed up for the "Chesty" Puller Memorial 10K, long before I considered running it BF. I was warned it was a tough one, just like its name sake, the Marine hero Chesty Puller. We ran past his childhood home, up over a huge bridge, back over the bridge, and then over and back on another huge bridge. That is 4 Bridge crossings in 6.2 miles, with the thermometer nearing 80, and the humidity at about 90%. I haven't run a 10K since the Turkey Trot back in November of 2007, when it was cool and flat, so I really wasn't planning on a personal record. Once I decided to run it BF, my goal was simply to finish without shoes or blood.
The number one question I was asked was, "Why are you running barefoot?" My answer was honed down to: 1. To improve my running form, 2. To rebuild the muscles in my feet, 3. To slow or halt the damage of RA to my toes, and 4. To decrease the impact on my joints when I run. Generally the person would focus on one of these and ask more questions.
I got a lot of positive comments along the route, including a shout of, "Impressive!" from one of the front runners passing me after the turnaround, COOL! The best part was that my back didn't ache after my run, and any joint that started to hurt caused me to reassess my form and fine tune it, which always made the tenderness fade away. My single biggest problem was the bridges. Not because they were high, which they were, or because they were steep, which they also were, but because the concrete was grooved to give the cars traction. The grooves consisted of a deep ¼ inch wide cut, every ½ inch. I had to really focus hard on my form to keep from scuffing my feet going up or down. There was also a lot of debris on the road. I'm guessing there are a lot of logging trucks that pass through this area because the side of the road was littered with large and small chunks of wood, in addition to the usual gravel and junk that accumulates on the side of the road. It turned out that the wood wasn't a problem, and I only hit one rock hard with the outside edge of my foot. I ran the next 10 minutes with that foot falling always on the painted white line and by the time I had to turn off, it was feeling much better. With ½ mile left to go, I was feeling a blister coming on just below my second toe. Again, I checked my form, relaxed, and focused on not popping it with a twist or a scuff of my foot. It worked because my Garmin recorded my last .1 of a mile with a 7.5 minute per mile sprint and my blister never opened up.
The break down of the mile splits were:
Mile 1 (11:31) "Okay, cool, I can do this, the pavement isn't too bad."
Mile 2 (11:42) "Yikes! That is a really big bridge!"
Mile 3 (11:02) "So far so good, the bridge isn't so bad, I can do it again. This is a nice neighborhood, kind of need to resurface the road though."
Mile 4 (11:41) "Crap, another dang bridge."
Mile 5 (11:07) "OMG, will this bridge ever end!"
Mile 6 (11:14) "This road is a LOT rougher than it was on the first pass."
Mile 6.1 (0:40) "To heck with it, I'm sprinting across the finish line!"
Post race, "Can I have a second bottle of water to pour on my steaming feet?"
Sitting on the steps watching the awards being given, I talked to a couple full of questions. The wife, who won the first place plaque for my age group, was really interested in how BF running has taken away my back pain, a constant problem for her. I lamented the fact that if I had been 6 months younger, I would have had a 3rd place plaque (seriously, who would have thought women over 40 were SO fast!) All in all, I may have limped a bit walking back to my car, but it was so worth it! I'm tired, but not as tired as I usually am after a race. My feet are a bit sore from the blisters, but not from the muscle fatigue that I usually have after a long run. Most of all I'm excited to be part of the small minority that has the courage to kick off their shoes and go for it.
Morning after post script: This morning the mild tenderness in my hips (most likely due to hills) is gone, the blisters are dried and don’t hurt, and everything else feels great! I’ll take a couple of days off to rest, but I can’t wait for my next barefoot adventure!
Sunday, June 21, 2009
Saturday, June 6, 2009
Feeling Prepared
Feeling prepared
I have to type fast this morning because it will be a crazy day! The packed schedule for this weekend is what prompted me to run my long run yesterday. I knew I would feel better knowing I had it behind me.
It was the first really good running day we have had in a couple of weeks. Temps were in the very low 70's, overcast skies, and almost drizzling, MY FAVORITE!! Actually, totally perfect would have been temps in the 60's, but heck, for June in the South I'll take it.
I started out with plans to just make it a 6 mile LSD, but most of all, I didn't want to watch my Garmin like a hawk. I needed a relaxed feel good run so, although I did take it with me and wore my chest strap, I put it on my fuel belt and left it alone. My first 4 miles were at a comfortable pace, breathing easy 3 steps in and 3 steps out, with the occasional yawn or deep cleansing breath. As usual, the first mile was tough, second was comfortable, third was tough, and the rest was smooth sailing.
After mile 4 I decided to step it up and finish my run strong. I push some, but not hard, again avoiding my Garmin and going by feel and breathing. At mile 5 I decided to do a complete 10K, and really push my last 1.2 miles. As I stepped it up, warmed up and feeling really good, I increased my breathing rate, but never pushed to the point of huffing and puffing. The temp had crept up a bit and I was drenched in sweat, but it was still comfortable and not stifling like a few days ago. I finished feeling exhilarated, but drained. I definitely put in a good effort, but not a race effort.
When I got home and checked my Garmin, I was really pleased with my result. My slow comfortable miles had been around a 12:35 mpm, my slightly stepped up mile was 11:24 and my last fast mile was 10:15! The total for my 10K distance was almost to the second the same as the 10K I ran a year and a half ago, and I was really pushing then. I have a couple more weeks to get ready for my 10K on June 20th, but I'm really feeling good for a PR, despite the warnings I've gotten about the bridges. The biggest factor will be the weather. If it is hot and sticky, I won't shave much time off, but if it is cool, I will be golden!!
I have to type fast this morning because it will be a crazy day! The packed schedule for this weekend is what prompted me to run my long run yesterday. I knew I would feel better knowing I had it behind me.
It was the first really good running day we have had in a couple of weeks. Temps were in the very low 70's, overcast skies, and almost drizzling, MY FAVORITE!! Actually, totally perfect would have been temps in the 60's, but heck, for June in the South I'll take it.
I started out with plans to just make it a 6 mile LSD, but most of all, I didn't want to watch my Garmin like a hawk. I needed a relaxed feel good run so, although I did take it with me and wore my chest strap, I put it on my fuel belt and left it alone. My first 4 miles were at a comfortable pace, breathing easy 3 steps in and 3 steps out, with the occasional yawn or deep cleansing breath. As usual, the first mile was tough, second was comfortable, third was tough, and the rest was smooth sailing.
After mile 4 I decided to step it up and finish my run strong. I push some, but not hard, again avoiding my Garmin and going by feel and breathing. At mile 5 I decided to do a complete 10K, and really push my last 1.2 miles. As I stepped it up, warmed up and feeling really good, I increased my breathing rate, but never pushed to the point of huffing and puffing. The temp had crept up a bit and I was drenched in sweat, but it was still comfortable and not stifling like a few days ago. I finished feeling exhilarated, but drained. I definitely put in a good effort, but not a race effort.
When I got home and checked my Garmin, I was really pleased with my result. My slow comfortable miles had been around a 12:35 mpm, my slightly stepped up mile was 11:24 and my last fast mile was 10:15! The total for my 10K distance was almost to the second the same as the 10K I ran a year and a half ago, and I was really pushing then. I have a couple more weeks to get ready for my 10K on June 20th, but I'm really feeling good for a PR, despite the warnings I've gotten about the bridges. The biggest factor will be the weather. If it is hot and sticky, I won't shave much time off, but if it is cool, I will be golden!!
Sunday, May 31, 2009
Bull Island 4 Miler Race Report
It was a beautiful day in Poquoson, our current home town. The sun was shining, there was a cool breeze and the bugs weren’t out yet. Poquoson is known for being the worst mosquito breeding ground in the area, so beating the bugs is a common running goal around here.
Our race started at the Poquoson Yacht club, a lovely little place way out on the far edge of town. I arrived, picked up my t-shirt and number and pulled off my overshirt to line up. It was really humid, despite the breeze and I knew, even though it was in the low 70’s, that the heat was going to get me before this was over, so I wore a running bra that didn’t have to be covered, knowing I was not going to be the only one with my tummy getting fresh air. Unfortunately, I didn’t get a good night’s sleep. I had woken up twice with cramps in my calves, which I haven’t had in years, and the dog got me up at 2:30 to go out. Along with being tired, I was just feeling off, but I lined up near the middle of the pack, and got ready to go.
As usual, the part of the pack I was in took off faster than I expected so right off the bat I was doing a 10 mpm pace. My goal was for that to be my average so I figured what the heck, I would just roll with it and try to keep that pace. I had my Garmin set up for a 40 minute/4 mile quick work out and turned on Fred, my virtual running partner. I decided not to look at time or heart rate, but just to try to stay a few steps ahead of Fred and monitor my breathing.
The first mile was rough as always. I was thinking I wasn’t going to reach my goal feeling so crummy and it was just too humid. I felt like I couldn’t get a good breath, or that there just wasn’t enough oxygen in the air. The second mile was better, I was starting to loosen up and get into a good rhythm and my breathing was a steady three steps in, three steps out. Early in this mile I started seeing the front runners passing me going back. At first I thought, “Oh good, I’m near the turn around.” Yeah, not so much. By the time I hit the turnaround most of the racers had passed me, including some really small kids and a couple of people that didn’t look like they could run to the end of a driveway. Being stomped on by 8 year olds does not do my ego any good! At the turn around I grabbed two cups of water. The first one I dumped down my back and front, the second I drank, and inhaled a little which gave me a momentary coughing fit (I know, I should know better by now.) The turnaround marked the beginning of my least favorite mile, #3.
The third mile is always my worst. For some reason my mind really messes with me here which is why I don’t care much for 5Ks, it is over just after the worst part. I needed to pick it up a little as I had lost a few seconds at the turnaround so I was behind Fred. I passed Fred not long after, but my breathing was beginning to deteriorate. I was breathing 3 in 2 out, then 2 in 2 out. The middle half of the race was through houses so the breeze was gone, and with it all the fresh air. I was really feeling like I wasn’t getting any air at all and my stomach was turning on me. I was thinking, here I am, wearing the skimpiest outfit I had ever run in, and now I’m going to be on the side of the road puking while everyone passes me, great!
I managed to hang on though and started into the last mile. I felt like I was still miles and miles from the finish line. Ahead of me were marshes with the black top winding through them in an endless ribbon. The runners were scattered as far as I could see, forward and back. Knowing this was my last mile lifted my spirits. If I could just hang onto this pace for 10 more minutes, I would be done and have met my goal. With about 2/3 of a mile left, I had to walk. I just felt like I couldn’t breathe and it was really getting to me. I walked for what seemed like ages, but I caught my breath a little and started to run again. With ½ mile left to go, I could see the tree tops and building where the finish was and decided to give it all I had. I gave in to running one breath in, one breath out and pushed. I caught and passed Fred (drop dead Fred!) and dug deep. I crossed the line with the clock reading 39:14. I DID IT!! One more goal met!
After drinking a bottle of water and walking around long enough to cool down, I finally headed into the yacht club for breakfast. The food was free for the runners and we each got orange juice, a cup of fresh fruit, three pancakes, and a beer. I think you have to run a few hard miles to really appreciate how a cold beer compliments pancakes.
Once everyone had eaten their fill, they gave out awards and turned us loose. My track club (of which I think I’m the newest member) had a pool party just down the street. This is the second time I’ve participated with the group and I have to say it is a fantastic bunch of people! It isn’t a hyper competitive or cut throat group, it is more of a social group that likes to have a good time, and we definitely did.
My next race is a 10K in 3 weeks. I was hoping to be ready to run a sub-60 minute race, but from the descriptions, this one won’t be it. There are a lot of steep bridges to cross, but it will be fun and bring me one step closer to my goal. I’m not in a hurry; I have the rest of my life to get there…
Our race started at the Poquoson Yacht club, a lovely little place way out on the far edge of town. I arrived, picked up my t-shirt and number and pulled off my overshirt to line up. It was really humid, despite the breeze and I knew, even though it was in the low 70’s, that the heat was going to get me before this was over, so I wore a running bra that didn’t have to be covered, knowing I was not going to be the only one with my tummy getting fresh air. Unfortunately, I didn’t get a good night’s sleep. I had woken up twice with cramps in my calves, which I haven’t had in years, and the dog got me up at 2:30 to go out. Along with being tired, I was just feeling off, but I lined up near the middle of the pack, and got ready to go.
As usual, the part of the pack I was in took off faster than I expected so right off the bat I was doing a 10 mpm pace. My goal was for that to be my average so I figured what the heck, I would just roll with it and try to keep that pace. I had my Garmin set up for a 40 minute/4 mile quick work out and turned on Fred, my virtual running partner. I decided not to look at time or heart rate, but just to try to stay a few steps ahead of Fred and monitor my breathing.
The first mile was rough as always. I was thinking I wasn’t going to reach my goal feeling so crummy and it was just too humid. I felt like I couldn’t get a good breath, or that there just wasn’t enough oxygen in the air. The second mile was better, I was starting to loosen up and get into a good rhythm and my breathing was a steady three steps in, three steps out. Early in this mile I started seeing the front runners passing me going back. At first I thought, “Oh good, I’m near the turn around.” Yeah, not so much. By the time I hit the turnaround most of the racers had passed me, including some really small kids and a couple of people that didn’t look like they could run to the end of a driveway. Being stomped on by 8 year olds does not do my ego any good! At the turn around I grabbed two cups of water. The first one I dumped down my back and front, the second I drank, and inhaled a little which gave me a momentary coughing fit (I know, I should know better by now.) The turnaround marked the beginning of my least favorite mile, #3.
The third mile is always my worst. For some reason my mind really messes with me here which is why I don’t care much for 5Ks, it is over just after the worst part. I needed to pick it up a little as I had lost a few seconds at the turnaround so I was behind Fred. I passed Fred not long after, but my breathing was beginning to deteriorate. I was breathing 3 in 2 out, then 2 in 2 out. The middle half of the race was through houses so the breeze was gone, and with it all the fresh air. I was really feeling like I wasn’t getting any air at all and my stomach was turning on me. I was thinking, here I am, wearing the skimpiest outfit I had ever run in, and now I’m going to be on the side of the road puking while everyone passes me, great!
I managed to hang on though and started into the last mile. I felt like I was still miles and miles from the finish line. Ahead of me were marshes with the black top winding through them in an endless ribbon. The runners were scattered as far as I could see, forward and back. Knowing this was my last mile lifted my spirits. If I could just hang onto this pace for 10 more minutes, I would be done and have met my goal. With about 2/3 of a mile left, I had to walk. I just felt like I couldn’t breathe and it was really getting to me. I walked for what seemed like ages, but I caught my breath a little and started to run again. With ½ mile left to go, I could see the tree tops and building where the finish was and decided to give it all I had. I gave in to running one breath in, one breath out and pushed. I caught and passed Fred (drop dead Fred!) and dug deep. I crossed the line with the clock reading 39:14. I DID IT!! One more goal met!
After drinking a bottle of water and walking around long enough to cool down, I finally headed into the yacht club for breakfast. The food was free for the runners and we each got orange juice, a cup of fresh fruit, three pancakes, and a beer. I think you have to run a few hard miles to really appreciate how a cold beer compliments pancakes.
Once everyone had eaten their fill, they gave out awards and turned us loose. My track club (of which I think I’m the newest member) had a pool party just down the street. This is the second time I’ve participated with the group and I have to say it is a fantastic bunch of people! It isn’t a hyper competitive or cut throat group, it is more of a social group that likes to have a good time, and we definitely did.
My next race is a 10K in 3 weeks. I was hoping to be ready to run a sub-60 minute race, but from the descriptions, this one won’t be it. There are a lot of steep bridges to cross, but it will be fun and bring me one step closer to my goal. I’m not in a hurry; I have the rest of my life to get there…
Thursday, May 28, 2009
My Newest Adventure
"When childhood dies, its corpses are called adults and they enter society, one of the politer names of hell." **Brian W. Aldiss**
I'm not sure how it started, where I first noticed this new movement in the running community. Maybe it was the article on the guy that ran the marathon barefoot to provide shoes for the homeless, or the article in Runner's World that talked about a famous running coach that made his team compete barefoot in the snow (they won!). However, somewhere the spark struck me and kindled a fire.
The next step that added to the flame was downloading an audio version of Born to Run. Listening to tales of ultra marathons, Tarahumara Indians, and a cure for most running injuries, fascinated me. I have not been plagued with injuries, but the idea of cutting joint impact by 50% definitely made me want to give barefoot running a try.
So why was a 40 year old woman with rheumatoid arthritis so willing to give up her precious shoes? Simple, I hate them. Of all the things that disappeared from my life, being barefoot was probably one of the least important, but strangely it was still very emotional. When the joints in my feet are inflamed, it is like walking on marbles and my feet get wider. For two years this meant I could not walk comfortably in anything but trainers with the most cushions that existed. I had to give up all cute shoes, pumps, sandals, boots, anything hard or narrow and bare feet even on carpet.
I grew up in Southern California, 3 miles from the beach. We only wore shoes to school, in the coldest part of winter, and maybe when we went to the store. Even when we wore shoes, they were as minimal as possible. My earliest baby shoes are white leather sandals and my senior year of high school was spent in one single pair of pink OP flip flops that were paper thin by the end of the year, but never blew out. I ran, rode my skateboard, climbed trees, and had my first kiss in bare feet. Bare feet are what feel natural to me, whether it is in my home, on the grass in my yard, or trying to get from the snack shack back to my towel across scorching sand. I mourned being trapped in shoes.
Now, with my RA mostly under control, I'm spending a lot less time in shoes. The thought of carrying that into my running life is exhilarating! The more I read, the more convinced I am that not only is running good, running barefoot is better. Unfortunately, to get my feet back to kid-tough is going to take time. At first it felt crazy, but after my first few tentative walks, being barefoot started to feel more comfortable so I started to do some running. Next, I bought a pair of Vibram Five Finger (VFF) shoes so I could continue to build up the long dormant muscles in my feet while I waited for the soles to get used to the idea. Of course, running barefoot takes a very different form and I immediately went out and practically destroyed my calves by running 3 miles on my toes (not a recommended running form). With my calves finally healed and a few barefoot miles tacked onto the end of my shod runs (I'm sure the neighbors think I'm nuts for running with my expensive running shoes in my hands) I decided I was ready for my favorite trail in bare feet. Fortunately, I at least had the intelligence to carry my VFFs with me in case things got to dicey. Unfortunately, I did not have the good sense to put them on for four miles and now have blisters all over the bottoms of my feet, DUH! I would have been okay if the trail had been all dirt and flat, but this trail is steep, graveled, and I was using my feet as brakes to slow down my very exuberant puppy (who could tow sleds down the street easily).
So now I sit with my feet grumbling, wondering how long it will take them to heal so I can try again. I would love to walk out into the world and never wear shoes again, but I know that is not only socially unacceptable, but also maybe a tad unrealistic when the snow hits. Although I still feel like an uncoordinated dork trying to relearn how to run in bare feet, I do think it is one of the most liberating things I have done in a long time. I believe all healthy people find little ways to revisit childhood, whether it is with roller coasters, race cars, or being silly with our kids. To totally leave behind freedom and frivolity is to die completely inside. I've always loved bucking the trends with clothes, hobbies, or philosophies so to throw away an opportunity to run barefoot through the neighborhood because someone might think it is unseemly, or I might get hurt, seems crazy to me, especially when I now believe it is the far healthier way to run. More importantly, to let barefoot running pass me by would be to deny the child that still lives within me, the one that I need to truly live.
I'm not sure how it started, where I first noticed this new movement in the running community. Maybe it was the article on the guy that ran the marathon barefoot to provide shoes for the homeless, or the article in Runner's World that talked about a famous running coach that made his team compete barefoot in the snow (they won!). However, somewhere the spark struck me and kindled a fire.
The next step that added to the flame was downloading an audio version of Born to Run. Listening to tales of ultra marathons, Tarahumara Indians, and a cure for most running injuries, fascinated me. I have not been plagued with injuries, but the idea of cutting joint impact by 50% definitely made me want to give barefoot running a try.
So why was a 40 year old woman with rheumatoid arthritis so willing to give up her precious shoes? Simple, I hate them. Of all the things that disappeared from my life, being barefoot was probably one of the least important, but strangely it was still very emotional. When the joints in my feet are inflamed, it is like walking on marbles and my feet get wider. For two years this meant I could not walk comfortably in anything but trainers with the most cushions that existed. I had to give up all cute shoes, pumps, sandals, boots, anything hard or narrow and bare feet even on carpet.
I grew up in Southern California, 3 miles from the beach. We only wore shoes to school, in the coldest part of winter, and maybe when we went to the store. Even when we wore shoes, they were as minimal as possible. My earliest baby shoes are white leather sandals and my senior year of high school was spent in one single pair of pink OP flip flops that were paper thin by the end of the year, but never blew out. I ran, rode my skateboard, climbed trees, and had my first kiss in bare feet. Bare feet are what feel natural to me, whether it is in my home, on the grass in my yard, or trying to get from the snack shack back to my towel across scorching sand. I mourned being trapped in shoes.
Now, with my RA mostly under control, I'm spending a lot less time in shoes. The thought of carrying that into my running life is exhilarating! The more I read, the more convinced I am that not only is running good, running barefoot is better. Unfortunately, to get my feet back to kid-tough is going to take time. At first it felt crazy, but after my first few tentative walks, being barefoot started to feel more comfortable so I started to do some running. Next, I bought a pair of Vibram Five Finger (VFF) shoes so I could continue to build up the long dormant muscles in my feet while I waited for the soles to get used to the idea. Of course, running barefoot takes a very different form and I immediately went out and practically destroyed my calves by running 3 miles on my toes (not a recommended running form). With my calves finally healed and a few barefoot miles tacked onto the end of my shod runs (I'm sure the neighbors think I'm nuts for running with my expensive running shoes in my hands) I decided I was ready for my favorite trail in bare feet. Fortunately, I at least had the intelligence to carry my VFFs with me in case things got to dicey. Unfortunately, I did not have the good sense to put them on for four miles and now have blisters all over the bottoms of my feet, DUH! I would have been okay if the trail had been all dirt and flat, but this trail is steep, graveled, and I was using my feet as brakes to slow down my very exuberant puppy (who could tow sleds down the street easily).
So now I sit with my feet grumbling, wondering how long it will take them to heal so I can try again. I would love to walk out into the world and never wear shoes again, but I know that is not only socially unacceptable, but also maybe a tad unrealistic when the snow hits. Although I still feel like an uncoordinated dork trying to relearn how to run in bare feet, I do think it is one of the most liberating things I have done in a long time. I believe all healthy people find little ways to revisit childhood, whether it is with roller coasters, race cars, or being silly with our kids. To totally leave behind freedom and frivolity is to die completely inside. I've always loved bucking the trends with clothes, hobbies, or philosophies so to throw away an opportunity to run barefoot through the neighborhood because someone might think it is unseemly, or I might get hurt, seems crazy to me, especially when I now believe it is the far healthier way to run. More importantly, to let barefoot running pass me by would be to deny the child that still lives within me, the one that I need to truly live.
Wednesday, April 15, 2009
Sometimes winning the battle is enough for today
“The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well.” **Pierre de Coubertin**
In the wake of my first half marathon, I have basked in my accomplishment, enjoyed the pats on the back, and smiled every morning when I wake up and see my medal on the wall that reminds me I can succeed against the odds. Knowing how far I have come, despite starting over last year and constant infections that stall my training every few weeks, really gives me strength to get through the times when I can’t work out as heavily or at all.
The infections have become a serious concern so I’m changing medication again. As always, this means a month off my main drug with only steroids and pain medication to deal with symptoms. I’m avoiding the steroids as much as possible and have been trying to manage my RA with running. Last week, while reading Jeff Galloway’s book Running Until You’re 100, I came across this:
“Endorphins kill pain, make you feel better
Running at any pace, especially speed training, signals to your body that there will be some pain to kill. The natural response is to produce natural pain killers called endorphins. These hormones act as drugs that relax muscles, helping to deal with the damage and pain, while bestowing a good attitude, especially when you are tired after the run. Walking during the rest intervals allows the endorphins to collect."
I was really excited to put this to the test. In the past, when not feeling well, I tended to run at my slowest speed and just plod along as far as possible. RA saps your energy and exponentially increases inflammation, so even these runs were causing severe fatigue and muscle soreness that shouldn’t have been happening after a light, easy run. I decided this week to try some intervals instead. After running slowly for a mile, I ran comfortably fast for 400m and then walked 400m, for the next two miles. My total time for 3 miles was no slower than had I run at a slow steady pace, but I felt extremely good after the run, energized and pain free! I’ve done this about 3 times now and am amazed at how it makes me feel. It is an effective pain killer without all the side effects. I just wish it lasted a bit longer, or that I could run 3 times a day.
Another fun feature of all arthritis, (rheumatoid, osteo or other), is that the inflammation causes the synovial fluid to literally turn to gel inside the joint. This is why the joints are so stiff, particularly first thing in the morning or after a period of inactivity (like sitting in front of the computer). It is very important to keep this fluid moving so it will lubricate and protect the cartilage in the joint. I have to really focus on how I know I will feel after the run because before I run, the last thing in the world I feel like doing is working out! When I first begin to jog, I can feel the gel in all my joints and my range of motion is limited in some of the joints. I’m stiff and sore, and my body feels like it is made of lead. However, by the end of my first mile, everything is fluid and moving smoothly, even in my wrists, elbows, and jaw. By the time I’m walking my cool down, I’m pain free and can raise my arms and move freely. It may not win the war against arthritis, but it definitely wins the battle for today.
In the wake of my first half marathon, I have basked in my accomplishment, enjoyed the pats on the back, and smiled every morning when I wake up and see my medal on the wall that reminds me I can succeed against the odds. Knowing how far I have come, despite starting over last year and constant infections that stall my training every few weeks, really gives me strength to get through the times when I can’t work out as heavily or at all.
The infections have become a serious concern so I’m changing medication again. As always, this means a month off my main drug with only steroids and pain medication to deal with symptoms. I’m avoiding the steroids as much as possible and have been trying to manage my RA with running. Last week, while reading Jeff Galloway’s book Running Until You’re 100, I came across this:
“Endorphins kill pain, make you feel better
Running at any pace, especially speed training, signals to your body that there will be some pain to kill. The natural response is to produce natural pain killers called endorphins. These hormones act as drugs that relax muscles, helping to deal with the damage and pain, while bestowing a good attitude, especially when you are tired after the run. Walking during the rest intervals allows the endorphins to collect."
I was really excited to put this to the test. In the past, when not feeling well, I tended to run at my slowest speed and just plod along as far as possible. RA saps your energy and exponentially increases inflammation, so even these runs were causing severe fatigue and muscle soreness that shouldn’t have been happening after a light, easy run. I decided this week to try some intervals instead. After running slowly for a mile, I ran comfortably fast for 400m and then walked 400m, for the next two miles. My total time for 3 miles was no slower than had I run at a slow steady pace, but I felt extremely good after the run, energized and pain free! I’ve done this about 3 times now and am amazed at how it makes me feel. It is an effective pain killer without all the side effects. I just wish it lasted a bit longer, or that I could run 3 times a day.
Another fun feature of all arthritis, (rheumatoid, osteo or other), is that the inflammation causes the synovial fluid to literally turn to gel inside the joint. This is why the joints are so stiff, particularly first thing in the morning or after a period of inactivity (like sitting in front of the computer). It is very important to keep this fluid moving so it will lubricate and protect the cartilage in the joint. I have to really focus on how I know I will feel after the run because before I run, the last thing in the world I feel like doing is working out! When I first begin to jog, I can feel the gel in all my joints and my range of motion is limited in some of the joints. I’m stiff and sore, and my body feels like it is made of lead. However, by the end of my first mile, everything is fluid and moving smoothly, even in my wrists, elbows, and jaw. By the time I’m walking my cool down, I’m pain free and can raise my arms and move freely. It may not win the war against arthritis, but it definitely wins the battle for today.
Tuesday, March 24, 2009
I finally feel like a real runner!
"We don't know who we are until we see what we can do"
**Martha Grimes**
Wow! What a great time! When I signed up for the Shamrock half marathon I didn't realize just how big it would be. There were over 6,200 finishers in the half alone and over 20,000 registered for the full and half combined.
We managed to get down to the area plenty early and found a great parking spot so we were in our coral about 30 minutes early despite running the kids through the restrooms and sending them off with Mr. Dave to watch movies in the van. The first 4 miles were great. We picked a nice cruising speed and ran past the first water stop and a few porta-potties. After about an hour of running we decided to stop at the next potty stop, but the line was really long and not moving at all. We continued on for another half mile and decided to sneak off into the woods rather than stand in line later. I think there were more people running in and out of the woods than there were in the lines!
The temps were good. It was pretty frosty at the start, so I had on my usual "around freezing" layers, which served me well for the entire run, even though it got up to nearly 50 by the end. I drenched in sweat, but never felt over heated and the frequent water and Gatorade stops kept us well hydrated (it will be a while before I can stomach lime Gatorade again). I really felt good the whole way, but running with Amy probably kept me from seriously overdoing it. We took a lot of walking breaks and near the end we were down to "walk to the next street sign, run to the next two." I kept grunting encouraging words, but it was getting harder and harder to get her to keep up with me. When we were about to turn the last corner I pointed out the camera man and told her we had to be running when we passed him! We passed the camera man and the finish line was in sight. Somewhere in the crowd we passed our kids, but we didn't see them. Holding our hands high over our heads we passed under the big balloon arch and over the finish line and heard the announcer call our names over the loud speaker, SO COOL!!!! The volunteers at the end were so great. By then they had been handing out medals, wraps, hats and goody bags for close to 2 hours, yet they all smiled and congratulated us like we were in the first group to pass through.
I'm more amazed now than ever at the people that can give a detailed description of each mile of a race, or even comment every few miles. The whole thing was kind of a big blur. There was the nice part through the woods, the part alone the beach, and the part down the main street that veered onto the boardwalk to the finish line. In the trees I felt great. Along the beach I was slowing but still feeling really prepared. By the street I was numb and focused on keeping my buddy going. Crossing the finish line I cried. I suppose if I had run alone I would have spent more time thinking about each mile and what I thought about it, but it wouldn't have been as fun.
As a runner with RA I felt like it gave me both a distinct advantage and disadvantage. The advantage was that I can totally tune out discomfort for a couple of hours and push myself to limits I would have never though possible. This is also the disadvantage. As I sit here feeling every inch of my body seethe at me for punishing it, I think I may have pushed too hard. I know if I had run alone I would have pushed harder and be worse off now and that scares me a little. I'm not sure I know when to slow down or quit.
Now I'm even more excited about the Outer Banks HM in November! I know I can do better and the 7+ months that I have to train will go fast. I want to run a race every month that my husband is deployed to Afghanistan, mostly 5K and 10K races, but I know I will need the distraction and shorter term goals to keep me from dwelling on his home coming date.
**Martha Grimes**
Wow! What a great time! When I signed up for the Shamrock half marathon I didn't realize just how big it would be. There were over 6,200 finishers in the half alone and over 20,000 registered for the full and half combined.
We managed to get down to the area plenty early and found a great parking spot so we were in our coral about 30 minutes early despite running the kids through the restrooms and sending them off with Mr. Dave to watch movies in the van. The first 4 miles were great. We picked a nice cruising speed and ran past the first water stop and a few porta-potties. After about an hour of running we decided to stop at the next potty stop, but the line was really long and not moving at all. We continued on for another half mile and decided to sneak off into the woods rather than stand in line later. I think there were more people running in and out of the woods than there were in the lines!
The temps were good. It was pretty frosty at the start, so I had on my usual "around freezing" layers, which served me well for the entire run, even though it got up to nearly 50 by the end. I drenched in sweat, but never felt over heated and the frequent water and Gatorade stops kept us well hydrated (it will be a while before I can stomach lime Gatorade again). I really felt good the whole way, but running with Amy probably kept me from seriously overdoing it. We took a lot of walking breaks and near the end we were down to "walk to the next street sign, run to the next two." I kept grunting encouraging words, but it was getting harder and harder to get her to keep up with me. When we were about to turn the last corner I pointed out the camera man and told her we had to be running when we passed him! We passed the camera man and the finish line was in sight. Somewhere in the crowd we passed our kids, but we didn't see them. Holding our hands high over our heads we passed under the big balloon arch and over the finish line and heard the announcer call our names over the loud speaker, SO COOL!!!! The volunteers at the end were so great. By then they had been handing out medals, wraps, hats and goody bags for close to 2 hours, yet they all smiled and congratulated us like we were in the first group to pass through.
I'm more amazed now than ever at the people that can give a detailed description of each mile of a race, or even comment every few miles. The whole thing was kind of a big blur. There was the nice part through the woods, the part alone the beach, and the part down the main street that veered onto the boardwalk to the finish line. In the trees I felt great. Along the beach I was slowing but still feeling really prepared. By the street I was numb and focused on keeping my buddy going. Crossing the finish line I cried. I suppose if I had run alone I would have spent more time thinking about each mile and what I thought about it, but it wouldn't have been as fun.
As a runner with RA I felt like it gave me both a distinct advantage and disadvantage. The advantage was that I can totally tune out discomfort for a couple of hours and push myself to limits I would have never though possible. This is also the disadvantage. As I sit here feeling every inch of my body seethe at me for punishing it, I think I may have pushed too hard. I know if I had run alone I would have pushed harder and be worse off now and that scares me a little. I'm not sure I know when to slow down or quit.
Now I'm even more excited about the Outer Banks HM in November! I know I can do better and the 7+ months that I have to train will go fast. I want to run a race every month that my husband is deployed to Afghanistan, mostly 5K and 10K races, but I know I will need the distraction and shorter term goals to keep me from dwelling on his home coming date.
I finally really feel like a true runner!
Monday, March 16, 2009
Looking at the silver lining
Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts. **Rachel Carson**
The world is a wonderful and beautiful place, full of secrets, treasure, and simplicity that takes your breath away. For the past couple of weeks we have been on vacation enjoying the sights and sounds of new places and familiar ones.
As this blog focuses on running and the incursions RA makes into my running career, I'll try to stay on topic and not wander to far afield. My running was fairly limited while on vacation, but I did my best to maintain my training and not loose too much ground. To begin with, we made sure the hotel we stayed in our first night on the road had a fitness room and I hit the treadmill early so I could run for an hour before spending another day sitting on my duff in the car. It wasn't one of my better runs. I thought, since I was on a treadmill, that I could maintain a faster pace, so I ended up starting out way too fast and had to do some walking, but I did finally settle into a good pace to finish my hour. The second annoying thing to deal with was the dreaded mirrors and windows. I've found that I REALLY do not like to see myself run. I'm very critical of my body and to see everything bouncing and blobbing along elicits a nauseating sense of self-loathing that is definitely not good for my mental running groove. Worse yet was the fact that the fitness room was right inside the front door so that every person that walked in our out of the hotel at least glanced through the window to see what was happening. It isn't like I'm used to running in solitude with no one in site, but usually the only people I see are driving or on their own run and do not seem to giving the same level of scrutiny. I've known several people that only ran in the dark when they first started so that no one would see them and if I had been working out alone, I would have turned off the lights in the room and tried to become invisible.
My second run for the trip was out in the country at my in-law's house. This was by far the best run for many reasons. First, Hubby ran with me. I'm not sure if it was because we were on our 20th anniversary trip, he didn't want me running alone, or he wanted to get out of the house, but whatever the reason, it was a real treat having him along. Of course, after saying, "You set the pace, Honey," he proceeded to leave me in his dust. Hubby doesn't run, but he spends a lot of time on cardio and weight lifting so he is in much better shape in general and can pull it out for running when necessary, (like for a military fitness test.) The weather was wonderful, the birds were out, and the snakes were asleep, you can't ask for more in North Florida! Despite the ginormous black vulture that started circling us and then lit on a tree near the end of our run, we felt good and enjoyed our time together. I ran much faster than I would have alone, but was glad I pushed it, knowing I probably wasn't going to get in another run soon.
Our resort was on the northern, hilly, rocky, side of Jamaica so I got a lot of exercise just walking back and forth to our room, not to mention climbing waterfalls, riding bikes, and river tubing. With all the excitement there wasn't much time for exercise, but the morning we left I did drag myself out of bed at 5 am so I could run before spending the day on busses, planes, and in cars. I would have loved to run up and down the hills in the resort, but it was dark, raining, and the roads were littered with leaves and debris from a late night storm. I jogged down to the fitness center, found the light switch in the dark, and hopped on a treadmill. Hubby was nursing a hangover from trying to enjoy too much free rum the last evening so I ran in solitude. The up side was the only people who saw me were the early employees that occasionally walked passed the door and peeked through the window to see who the lunatic in the fitness center was. The down side was a 360 degree view of me after 6 days of gluttony, NOT PRETTY!
That was my last run for the trip as the rest of the time was spent racing from one place to another in an effort to get home and back to life. Vacations are typically hard on my RA. The lack of sleep, constantly being on the go, new food, and lack of routine tends to aggravate my RA and make me stiff and sore. Even though I didn't get in much structured exercise, I believe the runs I did helped tremendously and, although I was definitely feeling the effects of RA by the end of the trip, I believe it was less severe than in the past and I have gotten over it more quickly.
Upon returning home, I was anxious to check in with my running buddy to see if I still had one. Amy is back in the game, over her strep throat and bronchitis, and had done some running while I was away so we met for a 5 mile run on Wednesday. I was really hoping to run 10 that day, but she wasn't available until 4 pm so I went ahead and ran 5 in the morning, and then another with Amy in the late afternoon. This was the first time I've ever run a double! I was a little worried about how I would feel, but it went well. We did end up walking a lot of the last mile because Amy was having some knee trouble (she forgot her good running shoes and only had her back up pair on hand), but it was a good run and I didn't feel as drained for the second 5 as I thought I would. The next day I felt tired, but good so I feel good about my decision to run the double.
So now I'm tapering for the HM on the 22nd, which is not easy when I'm frantic to loose the 5 pounds I gained in Jamaica and not totally let my Biggest Loser team down! To really frost the cake I have also come down with another infection. It is a common side effect of the main RA drug I take, but I am now set up with a means to test myself at home and have 5 refills for antibiotics to take when the tests are positive. At least I won't have to run to the doctor every other month for a while and I caught the infection with enough time to get well before the race on Sunday.
Next blog? Half Marathon race report.....
The world is a wonderful and beautiful place, full of secrets, treasure, and simplicity that takes your breath away. For the past couple of weeks we have been on vacation enjoying the sights and sounds of new places and familiar ones.
As this blog focuses on running and the incursions RA makes into my running career, I'll try to stay on topic and not wander to far afield. My running was fairly limited while on vacation, but I did my best to maintain my training and not loose too much ground. To begin with, we made sure the hotel we stayed in our first night on the road had a fitness room and I hit the treadmill early so I could run for an hour before spending another day sitting on my duff in the car. It wasn't one of my better runs. I thought, since I was on a treadmill, that I could maintain a faster pace, so I ended up starting out way too fast and had to do some walking, but I did finally settle into a good pace to finish my hour. The second annoying thing to deal with was the dreaded mirrors and windows. I've found that I REALLY do not like to see myself run. I'm very critical of my body and to see everything bouncing and blobbing along elicits a nauseating sense of self-loathing that is definitely not good for my mental running groove. Worse yet was the fact that the fitness room was right inside the front door so that every person that walked in our out of the hotel at least glanced through the window to see what was happening. It isn't like I'm used to running in solitude with no one in site, but usually the only people I see are driving or on their own run and do not seem to giving the same level of scrutiny. I've known several people that only ran in the dark when they first started so that no one would see them and if I had been working out alone, I would have turned off the lights in the room and tried to become invisible.
My second run for the trip was out in the country at my in-law's house. This was by far the best run for many reasons. First, Hubby ran with me. I'm not sure if it was because we were on our 20th anniversary trip, he didn't want me running alone, or he wanted to get out of the house, but whatever the reason, it was a real treat having him along. Of course, after saying, "You set the pace, Honey," he proceeded to leave me in his dust. Hubby doesn't run, but he spends a lot of time on cardio and weight lifting so he is in much better shape in general and can pull it out for running when necessary, (like for a military fitness test.) The weather was wonderful, the birds were out, and the snakes were asleep, you can't ask for more in North Florida! Despite the ginormous black vulture that started circling us and then lit on a tree near the end of our run, we felt good and enjoyed our time together. I ran much faster than I would have alone, but was glad I pushed it, knowing I probably wasn't going to get in another run soon.
Our resort was on the northern, hilly, rocky, side of Jamaica so I got a lot of exercise just walking back and forth to our room, not to mention climbing waterfalls, riding bikes, and river tubing. With all the excitement there wasn't much time for exercise, but the morning we left I did drag myself out of bed at 5 am so I could run before spending the day on busses, planes, and in cars. I would have loved to run up and down the hills in the resort, but it was dark, raining, and the roads were littered with leaves and debris from a late night storm. I jogged down to the fitness center, found the light switch in the dark, and hopped on a treadmill. Hubby was nursing a hangover from trying to enjoy too much free rum the last evening so I ran in solitude. The up side was the only people who saw me were the early employees that occasionally walked passed the door and peeked through the window to see who the lunatic in the fitness center was. The down side was a 360 degree view of me after 6 days of gluttony, NOT PRETTY!
That was my last run for the trip as the rest of the time was spent racing from one place to another in an effort to get home and back to life. Vacations are typically hard on my RA. The lack of sleep, constantly being on the go, new food, and lack of routine tends to aggravate my RA and make me stiff and sore. Even though I didn't get in much structured exercise, I believe the runs I did helped tremendously and, although I was definitely feeling the effects of RA by the end of the trip, I believe it was less severe than in the past and I have gotten over it more quickly.
Upon returning home, I was anxious to check in with my running buddy to see if I still had one. Amy is back in the game, over her strep throat and bronchitis, and had done some running while I was away so we met for a 5 mile run on Wednesday. I was really hoping to run 10 that day, but she wasn't available until 4 pm so I went ahead and ran 5 in the morning, and then another with Amy in the late afternoon. This was the first time I've ever run a double! I was a little worried about how I would feel, but it went well. We did end up walking a lot of the last mile because Amy was having some knee trouble (she forgot her good running shoes and only had her back up pair on hand), but it was a good run and I didn't feel as drained for the second 5 as I thought I would. The next day I felt tired, but good so I feel good about my decision to run the double.
So now I'm tapering for the HM on the 22nd, which is not easy when I'm frantic to loose the 5 pounds I gained in Jamaica and not totally let my Biggest Loser team down! To really frost the cake I have also come down with another infection. It is a common side effect of the main RA drug I take, but I am now set up with a means to test myself at home and have 5 refills for antibiotics to take when the tests are positive. At least I won't have to run to the doctor every other month for a while and I caught the infection with enough time to get well before the race on Sunday.
Next blog? Half Marathon race report.....
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