Scottish Swag

Today's Workout: stretching & foam rolling all day long

Today I had to trek it up to 89th street to the NYRR office to pick up my stuff for this Saturday's Scotland Run 10K. In all honesty, I probably shouldn't be running this race because of my IT Band, but I have been looking forward to it for so long ( I signed up the day it opened!) that I can't bring myself to skip it. My goal is to run it nice and easy and hopefully I won't have too much pain (crossing my fingers). To prep myself, I'm foam rolling like I've never foam rolled before and icing on and off all day long. Super fun. Add some American Idol results into the mix and its a party! Really though, I really just wish I could just cut the IT Band out of my leg as a quick fix... damn human anatomy.

I hate you IT Band.

So today when I picked up my gear I noticed it wasn't the usual NYRR t-shirt and race bib only. There was an actual "swag bag", which I wasn't expecting at all for a smaller race. Since its a Scotland-themed event, all the items in the bag were based on... you guessed it: Scotland. Even the shirt was cuter than usual. Very nice, NYRR, very nice.

My swag.

I wish I had bought a cute Scottish hat or something when I was over in Edinburgh last May with my sister Jen. I would have had something authentic! But no, I was too cheap that day. I did, however, eat haggis at the insistence of my sister. If you don't know what that is, look here for a description. Thankfully I didn't read that before I ate it, although my haggis looked more like meatloaf than the one on Wiki. Thanks Jen for encouraging me to eat that (it actually did taste good!).

 Yep, that's haggis.

I love me some bagpipes.

On a separate note, I finally watched the makeover episode of the Biggest Loser. Those are my favorite types of episodes because they are so emotional and inspiring! I will say that I teared up like a 2 year old little girl at certain points during the show, but I'm always the first to admit that I can be over-emotional and a wee bit of a crier.

But I really love to see people get rewarded for hard work. And when I complain about those measly 5 pounds I need to lose, I just think of these contestants and how much they worked their assess off to change their lives. I mean imagine how much work it is to lose almost 100 pounds?!! What is my lazy ass complaining about? I mean, isn't this amazing....

Look at that bod! Go Kim!


Have you ever been to Scotland or tried haggis?
What shows inspire you (or get you a little teary eyed.. admit it!!)?

What to Wear While Running

Let's talk about clothes. Specifically, running clothes. I am bringing this up because I recently purchased two cute running skirts/skorts: this one and this one. Its definitely perfect weather for these babies and I can't wait to properly test them out. Aren't they just adorable?! Because I just made these purchases, athletic clothes just happen to be on my mind. I also know that most people don't really know whats weather appropriate or what items are more necessary than others... that's where I'm coming in!!

If you're anything like me, you love getting running gear (or just buying things in general.. I wish I had more money or an unlimited Amazon.com gift card or a rich anonymous donor who just wants to treat me to things). In addition to the thrill of getting gifts for yourself (like my skirts that were a gift to me... just because it was a Wednesday :) ), buying quality items that keep your body temperature regulated, dry, and comfortable is super essential. The first step in figuring out what to buy in the never-ending supply of athletic clothes is to decide what items you need to get based on weather. This book is great for that....

Half Marathon, By: Jeff Galloway

 A book with most of the information you will ever need to know.

Jeff Galloway's book gives a great little chart about clothing and temperatures. Here it is:

Temperature                                              What to wear

              60 degrees+                                     tank top or singlet, and shorts

  50-59 degrees                                          T shirt and shorts

          40-49 degrees                                long sleeve lightweight shirt,

                                                                    shorts/tights, mittens and gloves

               30-39 degrees                              long-sleeve medium weight shirt,

                                                                    and another T shirt, tights and shorts,

                                                                        mittens or gloves and a hat over both ears

                  20-29 degrees                                  long-sleeve medium weight shirt,

                                                                           and another T shirt, tights and shorts,

                                                                          mittens or gloves and a hat over both ears

                 10-19 degrees                                long-sleeve medium weight shirt,

                                                                         medium/heavy weight shirt,tights & shorts,

                                                                         wind breaker suit, thick mittens and a hat

                         0-9 degrees                         2 medium or heavy weight long-sleeve shirts,

                                                                  thick tights, thick underwear,

                                                                      heavy warm up suit, gloves & thick mittens,

                                                                    ski mask, vaseline over exposed skin,

                                                                  and a hat over both ears

Key take-away from this... don't dress like this guy..

 I don't even know what I would do if I really saw this guy in real life.

Also, I'm not sure I would ever run in 0-9 degree weather, but someone is or else Jeff Galloway wouldn't have included it in his chart. But anyway, that's the basic run-down and will help you get a good idea of whether or not you are dressing correctly. Tip: You should always be a little cool when you first leave your house, not totally warm or you will overheat when you start to run. If you go through the list above, you can pick which items you don't have depending on the type of weather you typically run in or to help you prepare for next season. 

I think its important that if you buy nothing else, you have the basics: shoes, moisture-wicking socks, a good pair of shorts (and capri tights if you prefer to run in those), a singlet or tank top for warm weather, a long-sleeve top, a thicker zip-up jacket (one that covers your neck in cold weather is best), long tights for cold weather, and perhaps a light windbreaker for windy or rainy days.
.

Also, if you run in cold weather you may want to get a nice pair of running gloves and a hat or ear warmer. I got mine from Lululemon (and the ear warmer really stays on my head!) and they worked great this winter. See my gear review page for the specific items that I wear, but definitely shop around online and in running stores for good deals. You can always find them if you look hard enough! And keep an eye out for this magical four-letter word:


 

Some other basic tips:

• Stick to dry-fit or any moisture-wicking fabrics. Cotton is usually not a good choice since the sweat just stays there and weighs you down.
• Make sure you test things out on short runs before you go on a long run in it, just in case it doesn't agree with your body for some reason.
•  Be careful washing your clothes in the dryer! Some of the fabrics shrink easily.
• As is my rule for everything: if you find something you really like, you might want to get several of that item in a few colors (e.g. I have 3 of the Hana Run Short because it's so awesome)

Good websites to check out for deals: 

runningwarehouse.com

roadrunnersports.com 

brooksrunning.com 

REI 

paragonsports.com 

Nike Store 

Athleta 

Campmor.com

What are some items you can't live without?

Useful Tips for New Runners

Today's Workout: 30 minute swim session

You will all be happy to know that I kept my promise and haven't run all weekend to give my poor knee a rest. I made an appointment with my family orthopedist (yes, my family is injured so often we have one of those) and will be seeing him next week. Unfortunately, I admittedly took resting my knee to heart and I didn't do much of anything at all for the past few days except devour Easter candy (Cadbury mini eggs and Cadbury caramel cream eggs are the loves of my life. YUM!). But the break is over and today its back to work. To ease up on my joints and ligaments, I did some swimming this afternoon followed by serious stretching. My body agrees with me best when I swim (hm.. is it trying to tell me something?).

best. candy. ever.... period.

It has been tough though not to be running, which could be why I ate so much candy to compensate. I was wallowing in self-pity and chose chocolate as my own form of self-medication. I guess there are worse things in the world..

Having so much time to just sit there and eat, though, gave me some time to think about how far I've come in my running career over the past few months. I started seriously running last September/October after the 2011 Tunnel to Towers run. Since then, I've run a bunch of races including a half marathon. Talk about an addiction. Six months ago I hated running and my longest distance was 3 miles. Now, not only do I love, love, love this sport but I finished my first half marathon (13.1 miles in 2 hours and 6 minutes!). Sort of crazy when you stop and think about how far you can really push yourself. I bet its more than you thought was possible!

 

                                   Me before: probably watching Bravo                   Me after: still a couch potato at heart, but a healthier one

Because of this realization I decided that I owe it to beginner runners to give some tips to help get them going on their own running journey. It really is a great sport that anyone can do. All it takes is heart, determination, knowledge and and some body glide. I know when I first started out I found a lot of helpful information from blogs, Runners World, forums, and the mysterious and magical Google (its amazing, you type things in and find an answer to your totally random questions!). Some of it you will learn as you go along, but I figured I'd pay it forward a bit and list some of the most important information that helped me. DISCLAIMER: This is just my own advice and recommendations. I am NOT a professional running coach or doctor or licensed anything.

*Make sure your body can handle running. 

Several months into training I realized something was not right with my breathing. I went to the doctor and, sure enough, I discovered I have chronic asthma. Now that I have medication, I can breathe more normally but I probably would have just given up on running had I not seen a doctor. Which leads me to my next point...

*Don't be afraid to see a doctor.

When you are an athlete, you will get injured. It's as simple as that. We try to avoid it as much as possible, but it happens. Don't hesitate to get something looked at by a professional. It could save you from pain later on!

 *Invest in a foam roller or The Stick.

You can find cheap foam rollers online (I use this one) and videos on how to use them on YouTube. The Stick is a bit more expensive but its great too and you can get a travel size. Use these often before and/or after runs (as your body needs it). They will help with recovery and preventing injuries. 

*Don't wear cotton socks during running. Ever.

Wearing cotton socks from Costco was a major source of foot pain, discomfort, and many blisters early in my running career. Because of this, one of my favorite days as a runner was finding out about the wonders of synthetic materials. I use DryMax socks but use whatever works best for you. Just no cotton!

*Make sure your running shoes are 1/2 a size larger than your normal shoes.

I accidentally did not abide by this rule and my first pair of Asics was a half size too small. The result: major blisters and some uncomfortable runs. Also your feet swell as you run so you need room for them to expand. Which is why this is so important...

*If possible, get specially fitted for your running shoes by a specialist.
 Running stores such as Super Runners Shop and Jackrabbit Sports have running shoe specialists who can analyze you foot, gait, and everything in between. They help you pick out the best shoe for your specific foot, running goals, and running style (e.g. midfoot striker vs heel striker). Since it's incredibly important you find the right shoe for you, definitely try to go to a specialty store if there is one near you.
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*Buy Body Glide (or SportShield).

Once your runs increase in mileage, you'll know how important this is. Nothing ruins a run more than blisters or chafing (gross, I know. But it's a reality of running).

*Learn how to dress for the weather.

For an outdoor run, the rule is to dress as if it's 20 degrees warmer than it really is. This is because your body will warm up fast once you start getting into your run. Its crucial to layer up in cooler weather (so you can take off outer layers if needed) and don't wear too much in warmer weather. You should always be a little bit cool or chilly before you start running so that you are comfortable once you start. Again, though, listen to your body and its individual needs!

*Compression gear can really help.
 There's a ton of compression gear on the market now, from socks to shorts, to long sleeve shirts. You don't need to get all of it but it might be good to look into. A lot of these are great! I always wear compression socks to run and they decrease my recovery time and help the calves stay loose. Typically, you should wear compression clothing for a few hours after a long run for recovery.

*Be aware of the 30 minute post-run recovery window.

 The 30-60 minutes after you run are very important for re-fueling and recovery. The experts recommend food or drinks with a carb to protein ratio of 2:1 or 3:1. I usually drink a protein shake (Hammer Recoverite) with the right balance of carbs and protein, but a glass of chocolate milk with fat free milk works really well too. Also, ice and/or foam roll your sore muscles at this time to reduce any inflammation (especially all you shin splint sufferers out there). Don't leave ice on for more than 15 minutes at a time.

*Decide what you want to eat on long runs. 

 For runs an hour and a half+, you should be refueling every 45 minutes. Some people bring candy (e.g. gummie bears, Swedish fish) and others bring gels or chomps (e.g. GU Chomps/gels, Clif Shot blocks, etc). You will have to find what works for you based on taste, consistency, ease of eating, etc. Test out a few things then stick with what you like. I'm still working to find out what I like best, too, so I'll let you know when I decide!

*Don't change anything on race day.

Don't try out new shorts, don't try out a new type of food, and don't drink Gatorade if you never drank it during a run before. Bad things happen when you try something new for the first time on race day, so just continue the routine you used throughout training.

*If you find something that works for you, stick with it.

Even if someone tells you otherwise, if it works for you then don't change what you are doing. Every person is physically different so some advice isn't always universal. As long as you are injury and pain free, listen to your own body.

What other advice have you learned as a runner?

The ellipitical: Not a treadmill but not quite a bike

Today's Workout: 50 minute elliptical, 1.5 mile run (to test out the knee)

I know some of you are reading this saying... wait, I thought you weren't running until Monday to rest your knee? Well, I admit I'm HORRIBLE at doing what I know I really should do. Don't be like me please. Also, two other things happened that made me decide to run:

One: I wanted to see if my knee ailment was REALLY Iliotibial Band Syndrome or just a minor tweak. Still not sure which one it is, but I'm a known hypochondriac so I always have to check.

Two: I just got a super cute running skirt, my first running skirt, that I wanted to try (and I really, really couldn't resist). Tell me you would be able to just let this skirt sit there and not test it out..

Athleta Swagger Skirt: looks super cute on. No, those aren't my legs that's the model photo. Would be nice though if they were mine!

So far it passed the 1.5 mile test, shorts didn't ride up, but I'll put it on gear reviews once I run a longer distance in it.

Now that I've got the whole skirt-testing thing out of my system I promise I won't run for a few days. Seriously this time.

I did do a long elliptical session today though because I actually had the time for once and nothing in particular to do. The elliptical is strange to me and I don't really know how to describe the motion. Its not quite running and not quite biking.. its somewhere in between. I do like the resistance settings and I feel like I give my quads a good work out, but its just not the same as running. I definitely don't sweat as much either, even when I put the resistance up high. I'd say the cardiovascular benefits are less than when running (wonder if there's a study on this.. there must be. Thats the evidence-based practice side of me coming out- I need some proof!).

Even though I normally dread the elliptical, today wasn't so bad. I stayed on longer than I planned and got in a really good workout, partly because I had energy and partly because I couldn't stop reading Harry Potter Book 7 on my Kindle. Yes, in addition to being obsessed with Disney World I am also a huge HP fan. And yes, I read the books as they came out and am now almost finished re-reading them all.

 As I'm writing this I realize that I must sound incredibly weird. But I'm sure I can't be alone in my love of HP! Besides, there's absolutely no fun in using the elliptical unless you are watching TV or reading. For me I prefer reading books about things that aren't real, but that I wish were. If only this place existed in real life....

 

My sisters and I at the Harry Potter Wizarding World in Universal Studios, Orlando. Yep, that's Hogwarts.

My sister in the middle loves HP as much as me, and my sister in the hat probably couldn't wait to get the hell out of there.

Butterbeer in Hogsmeade.

The butterbeer was amazing, sadly no real beer in it though.

Glad I got to share with you my weirdness, it would have come out at some point anyway. I really will take a break from running now that I know how awesome that skirt is. I'll also keep foam rolling and using the wonderful Stick on the ol' IT Band. I'm definitely hoping and praying this goes away ASAP because I have a pretty packed race schedule coming up. People were practically giving away organs to get into the Brooklyn Half Marathon this May, so I seriously don't want to miss that one. But we'll see what happens. Fingers crossed! Keep you posted.

TGIF! Enjoy the weekend.

Anyone have any races planned for the weekend? Tell me about em!

Why IT Band? Why?!!

Disclaimer: I am not a doctor. I never claimed to be a doctor. If you want one, my sister will be one in a few years. But I never will. In that case, the information I am presenting comes from my own experiences and from reading books and the internet. If you have a similar problem, its recommended that you do not self-diagnose like me but go see an actual doctor for a real diagnosis and treatments.

Ask anyone who knows me really well, or actually anyone who knows me even just a little bit, and they will tell you that I am incredibly accident and injury-prone. Its just in my family genes. Thanks mom and dad. I've had more injuries than I can count and since I have always been an athlete, the number and severity of injuries was probably doubled because of that. Since I started running last year, I've had problems with shin splints and blisters. So I got compression socks for shin splints and sport shield for blisters. Problems solved.

Now a new issue has arisen. And while I'm not surprised I have another ailment, it is disappointing when all you want to do is run pain-free. During the end of my 5 miler yesterday, I started to get a little throbbing pain on the outside (lateral part) of my knee. It stuck around after I stopped running and was still there in the morning. So in my crazy mode I googled everything under the sun until I realized, "Hey I spent money and bought a book for times like these". I opened up the Running Doc's Guide to Healthy Running (by Lewis Maharam) and turned to knee injuries. Pretty soon, I self-diagnosed (not recommended!!) myself with Iliotibial (IT) Band Syndrome.

So what the heck is the IT Band? Well, it looks something like this....

 

Look at those sexy muscles. The IT Band is that big ugly white band running from your iliac crest (hip) to your tibia.

 A few of the major symptoms of this common running injury include: pain on the lateral side of the knee a mile or two into a run (check!), but no pain on the first step (check!), pain going up and down steps (check!), and tender points over lateral femoral condyle (check!). The pain is caused by the IT Band rubbing on bone over and over during running. This causes inflammation and... you guessed it: pain. 

There are so many reasons someone can have IT Band Syndrome including types of arches, body structure, over-pronation, uneven leg lengths, and weak muscles. Also, it could just be that the IT band is tight (I'm hoping this is it for me). That's sort of where the doctor (the actual expert) comes in because they can actually pinpoint the cause of the problem. Gotta love doctors and them being so smart!

You might be asking: I might have IT Band Syndrome... what now?

Well, as you can see by the amount of symptoms I have, I am pretty sure I have this condition. Luckily I just started feeling this pain/irritation recently so recovery should be quick. Running Doc and the internet suggest foam rolling the IT band or using the Stick (love this thing), doing stretches, taking anti-inflammatories, cold therapy (aka ice packs), and massages. When the pain is gone, then strengthening begins to prevent this injury from coming back.

 The Stick. Looks so simple, but its a miracle worker. Really wish I invented this.

Well since I'm crazy I'll probably be trying each and every of these things. Often. I'm sure my boyfriend Karl will appreciate me rolling around on the floor on my foam roller all night during American Idol. So attractive. As if watching AI wasn't torture enough for him.

Unfortunately this means I'm going to have to stop running for a few days, probably until Monday to be safe :( To normal people, that doesn't seem like such a big deal.. but for anyone who loves running as much as I do, you know how much that sucks! Its like someone telling you you can't breathe anymore. Except you don't die when you don't run. At least not right away. But I have been trained to understand that health comes first, so I shouldn't cheat and run anyway (as a student in a healthcare field I should probably learn to take the advice I would give to patients and not be such a hypocrite. Blah.). Cross-training it is.

What kinds of running injuries have you had?