Focusing on the Bigger Picture

After running New York I spent some time thinking about what I wanted to focus on in 2014. I knew I didn't want to run another fall marathon so I could turn all my attention to triathlons over the summer but my plans for the spring were up in the air. Initially I wanted to run a spring half and try to PR. When I started mapping things out I started to feel stressed. My knee was still bothering me but if I wanted to try to PR I would have to start building a base soon. Looking at everything I felt overwhelmed and that should have been my first sign not to do a spring half. I liked the idea of taking it easy in the spring and building a really solid base for triathlon training but I felt guilty about it. I'm not really sure why but I felt this pressure to run a spring half.

I haven't run in two and a half weeks and I am completely okay with that. I've been going to a hot vinyasa yoga class this week (post to come!) but that's about all I've been doing on the exercise front. Since I haven't run, I have no idea how my knee is doing. I haven't been foam rolling, stretching or doing my exercises so I probably haven't made too much progress. I am picking these things back up this week though.

I mentioned in my last post that I entered the lottery for the Cherry Blossom 10 Miler. Well I got in! I will be doing this race with my mom, my cousin, and his wife. Even though there isn't too much difference between running a half and a 10 miler I feel so much pressure lifted off of me having this as my main goal for the spring. I ran one 10 miler last spring and I definitely think I can PR but to be honest that isn't that important to me. Yes I like to race, and yes I'm going to run to the best of ability that day but I'm also going to be more relaxed with my training.

I just listened to an interview with Kara Goucher where she talked about being injured for so much of 2013. She says she was in such a hurry to get ready for the next race that she was training at a level her body wasn't ready for. This really clicked with me. I have some big goals for 2014 but I won't be able to achieve them if I don't let my body heal 100%. I don't like being injured but I need to think more long term.

For now I'm going to fill my weeks with fun cross training to enjoy the off season. I do want to start running again but I don't want to worry about not running fast enough or far enough. I'm going to do whatever I can now to get my body ready for what I want it to do come August and September. Right now the only running I want to do is trail running so that's what I'm going to do. I don't want to pay attention to anything other than how beautiful the snow covered trails are.

When Mysterious Aches/Pains Strike

For the past two weeks I have been having all sorts of mysterious aches and pains. First it was this weird pain in my left hamstring/hip/glute. I don't really know what or where it was but it disappeared as quickly as it showed up. For the time that the pain was there, though, it was pretty intense. It started on a Saturday morning and by bed time it was so bad I could barely walk. I skipped my scheduled run the next day and went for a bike ride instead. By Monday it was gone. The only problem was that a new pain had showed up in my right upper inner thigh. I get this strong discomfort when I first start running or when I walk down the stairs. It has been going on for a week now so I set up an appointment to get it checked out.

This is the worst time for me to have any kind of injury or pains though. I am just getting to the part of marathon training with the 16-20 mile long runs. I had been feeling really good about where I was with my training and was coming off a really great race. Now I feel defeated and am questioning whether I will even be able to complete my training. I don't have the kind of running background that allows for 1-2 weeks of rest or cross training. I need to be building my mileage and increasing my long runs. Hopefully I am just being dramatic and everything will be fine.



Besides cutting out lifting I have really altered a few aspects of my training. Of course I am doing the usual stretch, ice, foam roll deal but I am taking them to the next level. Since it is the beginning of runs when my leg is bothering me I am starting each run off with a dynamic warm up. Not only does this get the body warmed up but it also stretches out the body in a safe way before starting my run. If I am doing a harder run I end it with a dramatically longer warm down followed by stretching. I am also stretching after easy runs since it is best to stretch after all runs.

If I finish my run at my apartment I foam roll my entire lower body after I am finished stretching. I'm sure it means something, although I am not sure what, but I can replicate the pain in my leg when I roll my hamstring. Since it hurts I don't do that though. My quads and hip flexors are what really seem to be needing the most foam roll love lately. After I am done rolling I then ice my leg. Icing seems to eliminate the pain for at least a little while. If I run at school I still stretch after running but I foam roll and ice later in the day when I get back to my place.

I took it generally easy last week, even cutting out my long run when the pain started to increase. I am also doing a fair amount of cross training in the forms of yoga, swimming, and biking. Although a few people have suggested it, I haven't taken any anti-inflammatory medicines yet, nor do I think I will. I don't like to take any kind of medicine unless it is necessary and right now I want to track my progress to see what is or isn't working. I am also taking the elevator whenever possible since stairs produce the pain as well.

Any suggestions?

Proper Race Recovery

I am still on a runner's high from Saturday's half marathon and I have been itching to get outside for a run all week. But I know that is not a smart idea just yet. I pushed myself hard on Saturday and my body could definitely feel it on Sunday. The last thing I want is to get injured because I jumped back into running too quickly. Even though I am no longer sore I know that my body needs more time to recover. Because I do not do well unless I outline my plan for things, I put together a recovery plan to get me ready for my next training cycle healthy and happy.

1. At least five days of no running. Even though I want to run, there is really no need for me to run just yet. After my first half marathon I only took three days off and as a result dealt with IT Band pain for almost two months. Originally I was planning to take an entire week off from running but since I am home for spring break I can run on the trail here which is both flat and soft.

2. Indulge a little, but eat a healthy diet. I definitely ate whatever I wanted Saturday through Monday. I was constantly hungry and just wanted junk food. Since this week requires no training I think it okay to indulge a little more than normal. But at the same time, eating healthy foods will help my body recover better because it is being fueled properly. This week is all about balance and moderation.

3. Active recovery. Since my legs weren't too sore I started taking 2-3 mile walks on Monday. It feels really nice to loosen up the legs without any impact or requiring any effort from them. I am also planning on hitting the recumbent bike that is at my house for some easy biking. I really love using the recumbent bike and I know my legs will appreciate being able to do something this week.

4. Stretch and foam roll often. I have kind of become obsessed with my foam roller lately. I love the hurts so good feeling and my body feels amazing afterwards. The only thing that is still tight is my hips and I know that some quality TLC with the foam roller will take care of that. I have also been looking up some different stretches online to make sure that my body is being fully stretched. The biggest thing for me is to make sure that I don't get injured.

5. Ice. It may not be as helpful now but icing really helps my legs recover from tough runs, especially my knees. My muscles aren't really sore anymore but my knees always appreciate a nice ice session. My hips and IT Bands could always benefit from some ice too.

6. Sleep, sleep, sleep. Since this is my spring break I don't have to get up early and can sleep in as late as I want. I am taking full advantage of this and catching up on all of the sleep that I lost due to studying. I don't know the science behind it but sleeping really helps the body recover also, so win win situation.

7. Hydrate. This goes along with eating well. Staying hydrated helps the body do its job by fueling it. A dehydrated body is more tired and unable to do all of the things that it needs to to recover from a tough race. Additionally, it is important to rehydrate after sweating out so much fluid during the race.

Building Strength

One of my goals for this year was to start strength training. I had planned on going to the gym at my school to use the weights there but I learned UMBC has a pretty crappy gym. Big disappointment. I considered just giving up on strength training but after a few days it occurred to me that I don't necessarily have to go to a gym to strength train.

A little while ago I went with my boyfriend to his gym while we were home and that was the moment I realized I need to do some form of strength training, even if it is just at my apartment. I guess I should mention that my main reasons for incorporating strength training into my half marathon training is to build strength (obviously) and prevent injury.

Ever since I started having trouble with my right IT band back in the fall, I have been trying to do whatever possible to prevent it from getting any worse and hopefully help heal everything. When I was reading up about IT band injuries I kept reading about how important it is to strengthen the gluteal muscles as well as the quads and hamstrings.

Compared to my upper body strength, my lower body strength has always been pretty much nonexistent. I have always had issues with my knee caps sliding out and was told by my physical therapist awhile ago that strengthening my quads would help stabilize my knees. Well now I have more than one reason to strengthen my lower body.

What I have been doing lately to get in some strength training without going to the gym is lunges, squats, step ups, and the Insanity recovery workouts. I have some free weights at my house in Pennsylvania that I am going to bring down the next time I am home.

Do you strength train? Do you belong to a gym? If not, how do you workout at home?

Dealing With Injuries: Part II

I wrote a post last week about my history with injuries and I wanted to continue discussing the topic. I know a lot of runners deal with injuries off and on so I thought it was something worth spending some time on.

I mentioned that I had to have surgery three times in three years at the end of high school beginning of college. These three years were the hardest of my life. I was often depressed and struggled with my identity. But I made it through those years and I honestly believe they made me stronger.

When dealing with injuries it is really easy to lose motivation and get caught up in negative thoughts. But that really only makes things worse. During these times it is really important to focus on the positive things in your life.

Find new forms of exercise to do if possible so you don't lose your fitness.

Revamp your diet and focus on healthy eating.

Set goals that are not related to fitness, such as reading more books.

Use this time to spend more quality time with friends & family.

Try things that you may not have had time for when you were in training.

Try to learn something new about yourself.

Plan you comeback!

Despite many setbacks I was always focused on what was coming next, even if I didn't always know what that was. When I knew I couldn't return to swimming I thought about how I would then have time to start running. And so I started training for my first 5K.

Now I am training for my second half marathon with hopes of completing a full marathon next year. The most important thing for me was to stop myself from listening to the negative thoughts. Once I got over them I started to feel like myself again.

Have you had any injuries? How have you dealt with them?

Dealing With Injuries: Part I

I wanted to write this post for awhile but I thought now was a fitting time given my current problems with my IT band.

As I have mentioned many times before, I was a competitive swimmer at the national level for 12 years. Swimming was what I was passionate about and was what kept me sane. It was essentially the most important aspect of my life.

I had always had some knee trouble and very flexible shoulders but I managed to stay relatively uninjured. I had some flare ups here or there but nothing that kept me out of the water.

Then, during my junior year of high school I broke my finger. The girl swimming in front of me kicked my finger and shattered everything in it. The bones were crushed, the ligaments and tendons destroyed. I went to the doctor and was told that I would need surgery immediately but I still probably wouldn't be able to make a fist again.

Due to the surgery I was out of the water for a month, which is a long time in the swimming world. I went to practice everyday and busted my ass cross training to keep some of my fitness. I pushed myself everyday and soon enough I was back in the water. With a lot of motivation and hard work I regained full use of my finger and hand. I actually ended up having a really great season, surprisingly.

Fast forward to the summer before my senior year of high school. I had been having a lot of shoulder pain that just wouldn't go away. I went to see my doctor and was informed that I had torn my rotator cuff and that I would need surgery in order to fix it.

I was devastated when I heard this news, but was even more crushed when I learned I would be out of the water for another four months. I could absolutely not believe I needed surgery twice in less than one year.

But I was serious about my swimming and wanted to do whatever was necessary to get me back in the water. At this point, swimming in college was something that I was very serious about and I knew that in order to be taken seriously by college coaches I needed to get back in the water.

I went through four intense months of physical therapy before I was able to start kicking again. It wasn't swimming but it was better than nothing. I was able to start swimming again in November, which was the same time of year I started after my first surgery. I had hope that my senior season wasn't going to be a complete bust.

But my coach was not the most supportive person. When I asked him about competing again he told me I would make a fool of myself and that "no coach or spectator would want to see me swim" because I wasn't in my best shape.

I quit on the spot. I had been swimming long enough to know some really great workouts and to know that I wanted nothing to do with this coach ever again. I was absolutely terrified about training without a coach for the first time but I knew it was the right thing for me to do.

Even without a coach though, I trained my ass off and had a really great season. I have never been more proud of myself. Everything that I had achieved that season was because of only me, I had done absolutely everything by myself. I even managed to get a spot on the University of Pittsburgh swimming roster.

Over the summer I joined a swim team that was about 45 minutes away from my house with one of my former swim coaches. I knew that if I was going to swim in college I would need to train with a coach again. But I loved training with him and I was so happy about where my swimming career was going.

When I went to school I was not in the best shape of my life but I was pretty darn close. I trained hard everyday because I had earned this spot. But as early as October of my freshman season I was having some trouble.

My left arm kept going numb and my hand was turning blue. I went to the ER a few times, where they initially thought I was having a stroke. It was then discovered that I had an extra rib near my neck which, you guessed it, required surgery.

I was more than devastated. I knew that I could no longer swim competitively. I didn't know what to do with myself. I had always been a swimmer and suddenly I wasn't anymore. I gained weight and completely stopped working out. I became depressed and was in a really bad place.

I had my surgery in January of my freshman year of college and stayed at home for my spring semester to let my body properly heal. The recovery was long and painful, but I began to develop hope.

I had been inspired by the New York City Marathon earlier in the year and so I began to run as soon as I was cleared to do any form of physical activity. I have absolutely fallen in love with running ever since but I have learned a lot about myself and about sports during this time.

And the Verdict Is...

I have mentioned a few times before that I was having some knee pain when running downhill. It first started during the Baltimore Half Marathon and has been occurring every time I have run downhill since then.

In addition to this knee pain, I have been struggling with pain on the inside of my lower legs since I started running back in April. The pain increased when running uphill so I switched to running on a flat trail near my house. The pain went away and I was no longer concerned with it.

When I started school in August I started running hills again because my apartment and school are both in very hilly areas. And the pain came back. Luckily it wasn't as bad as it was before but it was still painful enough.

The combination of the pain on the inside of my lower legs plus the newly developed knee pain convinced me to talk to someone with more knowledge. I made an appointment with a sports medicine specialist back in my hometown, hoping I wasn't in too much trouble.

My appointment was last night. As soon as I told the doctor what was bothering me he knew exactly what the problem was.

He told me that the pain on the inside of my lower leg is shin splints. I was very relieved to hear that it wasn't a stress fracture and that I could easily overcome this.

He then told me that my knee pain was actually caused by the IT band. I thought this was the problem but after doing some reading I am pretty scared. My doctor said that stretching, ice, strength training, and running on soft, flat surfaces should help relieve the pain.

He gave me some exercises to do, which I did as soon as I got back home. I am going to take my ibuprofen, stretch, strengthen, and ice round the clock. I want to tackle this thing as best as possible.

I also plan on minimizing the amount of hills I run right now. Worst case worst, I can head inside to run on the treadmill. I hate treadmills but I hate being injured even more.

Have you struggled with shin splints or IT band issues? Any suggestions for relieving pain?

How to Not Get Injured

First, if you haven't already done so, PLEASE go vote for me (Shannon Mulcahy) to become a member of the Refuel With Chocolate Milk team! I would really appreciate all the support I can get so go tell your friends to vote too! Voting is here! 

I have done a few posts over the past week or so about how I have been running more consistently. I have really fallen in love with running, especially running higher mileage. Last night I went out for an easy 4 mile run and I wasn't feeling too great. I felt pretty slow, and my shins were bothering me. I made sure to keep my pace slow so I didn't end up in too much pain but by the end of the run my knees and the tops of my feet were also bothering me. I started to panic. I had been feeling so great the past week and was so scared that it was all a fluke. I immediately started thinking of ways to recover so I wouldn't be in too much pain or discomfort to do my long run tomorrow. That was when it hit me. I have not been taking proper care of myself following my runs.

Ever since I got home from vacation I have been slacking a little. My running has been going really well and I have been getting faster, but I have been skipping out on a bunch of other important things. First of all, I stopped icing after my runs. Before I used to have to ice or else I would be in too much pain to run the next time. But once I wasn't in pain after running anymore I stopped icing. While I do not think that it is necessary to ice after every run, I do think it is crucial to ice after any runs that are hard or leave me in any kind of pain or discomfort. Tuesday night I did a hard tempo run and afterwards my knees and shins were bothering me but instead of icing them like I should have I went out for ice cream with my mom. I could have iced when I came home but at that point I was feeling better so I decided that is wasn't necessary. WRONG. I payed for it yesterday during my easy 4 miles.

Another thing I haven't been doing that I should be is cross training. Sure I have done a few non-running workouts here or there but not nearly enough, especially considering I have a triathlon next weekend. (eek!) The best part about cross training is that each different type of workout benefits my running in a different way. Swimming loosens me up and helps build upper body strength, cycling works on endurance, and Insanity really builds up lower body strength. I feel so much better while running when I am hitting my cross training workouts.

I know this may sound crazy, but I do not normally stretch before or after I run. That is something that I really need to change though. I know how important stretching is for the body, since it really made a huge difference when I used to swim competitively. I used to be pretty flexible but I am not anymore since I haven't been stretching. I would also like to add a weekly yoga session if possible to help with stretching.

Shin Splits? Or Something More?

I have been dealing with a pain on the inside of my lower right leg for awhile now. I first thought it was a shin splint but nothing was making the pain go away permanently. I tried icing it, rest, stretching, cross training, and taking ibuprofen. At this point I am worried that something is really wrong and I am not just dealing with a shin splint.

The problem is that I am supposed to be starting half marathon training but it hurts to run. I tried to run yesterday but I could barely run a mile because the pain was so bad. I am going to try running on the trail tomorrow to see if the hills have anything to do with the pain but if it still hurts really badly than I will have to go to the doctor.

If anyone has any ideas for stretching or what may be happening to my leg I would love to hear them!