Re-commitment Time

Last week we received our recommitment packet. This has all the forms for the race entry, Inspiration dinner, fundraising commitment, and hotel information. I first signed up for the Rock N Roll with TNT back in April and must say I am more committed to it as it gets closer. I am starting to realize the reason for the run.

It’s not about me. It’s not about the aches and pains, the early morning training sessions, or the million other reasons I try and come up with to not get my miles in for the day.  This is something so much bigger. It’s about little girls like Claire, our honored teammate.

 It’s for all the kids and adults that have been or will be affected by the terrible C word.  While I wish I was a doctor that could discover the cure for all Cancers, I know that isn’t in my cards. Running and raising money that will directly impact the lives of millions is the best I can do to get us one step closer to finding a cure.

This weekend was my first long run with some of my team members. It was a great experience and I hope to make it to more of the team runs. Getting up at 5:15 a.m. to start running at 6:30 a.m. wasn’t my ideal Saturday morning. However, it was a beautiful morning and was so nice to hear the birds chirping and seeing other people out on their bikes. I ran 6.12 miles and was proud of myself for completing it.

I have 12 more weeks until the race. I hope that you will continue to follow me and cheer me on and help me with my journey by donating to my fundraising page.

http://pages.teamintraining.org/gat/rnrstlou12/dhill0

Thank you for going on this journey with me..lets keep running!

Shin Splints and Plantar Fasciitis

First - shin splints -- this refers to the pain along the shinbone (tibia) - pain is caused by overload on the shinbone and the connective tissues that attach your muscles to the bone.  The risk of getting shin splints is in no way a reason to give up your running/walking routine!  Usually treated with rest and ice and other self-care measures along with modifying your exercise routine - you can help prevent shin splints from recurring.


If you have shin splints - you may notice tenderness along the inner part of your lower leg, mild swelling.  At first - the pain may stop when you stop running/walking, but eventually it may be continuous.  If the pain is severe - consult a doctor.  Things that can add to getting shin splints - running downhill incorrectly, running on a slanted or tilted surface, running on worn-out footwear.  In most cases, these simple steps and be taken as self-care and prevention measures:  rest, ice the affected area, reduce the swelling by icing and taking OTC pain reliever, wearing proper shoes, consider arch supports.  After you have rested, it's important to resume your activities gradually!  Also try adding some strength training to your regimen!

Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult.  There are several stretching techniques that will aid in the self-care of this condition.  More often it involves the calf muscle!  

A great way to ice for plantar fasciitis is to freeze a water bottle and then roll it under your foot. You can easily do this while watching the news or your favorite reality TV show. STRETCH and stretch often and it will cut down on having to have the severe.


Signs/Symptoms:  The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.  The pain is usually worse:

• In the morning when you take your first steps
• After standing or sitting for a while
• When climbing stairs
• After intense activity

Heat Wave

Holy Cow I have fallen behind again!  I know I’m terrible with excuses, but I was on vacation with the family. I had every intention of blogging but just didn't get around to it. However I did run while on vacation so I think I get a gold star for that!  Right?? 

I don’t know where everyone is from that reads this, or if anyone actually reads this, but here in St. Louis it has been extremely hot. I think we are on day 8 of triple digit temperatures. Its funny that the weather man says a break in the heat is 90 degrees.  With the heat I have not been running outside. I think I’ve stated before that I’m not a morning person so I run at night, typically 7:30 p.m. Even by that time the sun is still blazing so I have been going to the YMCA and running on the treadmill. 

My coach, Sharon, continues to send out weekly emails with great tips and articles. The article about hydration and sweat rate was very timely with the heat we are having right now.

Hydration

For the most part- water is sufficient for less than 60 minutes of work out time.  Once you hit the 60 minute mark, then you need to consider adding additional sources of nourishment and hydration sources (such as gatorade, powerade, cytomax, etc.).  Depending on your sweat factor and your body's workout condition, this will add or take away from the amount of fluids you need to take in during your training sessions.  You will need more if it is hot - like this week!!

Generally:
Drink 16 oz of liquid 2 hours before exercise if possible
Drink another 8-12 oz right before IF not well hydrated -- light-colored urine.  
Try to drink 6-8 oz. every 15-20 minutes of exercise -- Again water only for the first 60 minutes - then start adding electrolytes 

By the time you are thirsty - you are at the beginning stages of dehydration!
Drinking ONLY water for extended exercise time periods (like long training sessions) can lead to low blood sodium and impair performance. 

How to calculate your sweat rate:

1.  Weigh yourself nude right before a run.
2.  Run at race pace for one hour, keeping track of how much you drink (in ounces) during your run.
3.  After the run, strip down, towel off any sweat, and weigh yourself nude again.
4.  Subtract your weight from your pre-run weight and convert to ounces.  Then add that number to however number of ounces you consumed during your run. 

Running Calculator

It's based on the famous Jack Daniels. 

Oh wait wrong one..

Jack Daniels the running guru who PERSONALLY trains the TNT coaches and is known for his running knowledge and ability!

It will help you predict lots of things about your running from different distances - like a 5K to a half marathon and how running in 50 degrees will compare to running in 90+ degrees, or changing from mile to kilometers, etc.

http://www.runworks.com/calculator.html

I will be traveling the next couple of weekends which will make it more challenging to get my long runs in, but I’m determined to do them!  

This Saturday is 5 miles ( yes that is a long run.. for me)

Sunday: 2miles

Monday: Rest or CrossTrain

Tuesday-Thursday are 2 mile days

I do feel like I can run longer without getting as winded, but I know I still have a long way to go. So I know I am making some progress! When I start to get tired of running I think about the whole reason I am doing this and remind myself that the people we are running for didn’t chose to have cancer and don’t get to quit when it hurts, so why should I?