March 2014

A Bit of Honey: Ode to My Best Running Friend

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Molly (grey) and I (Vizi-Coral) on recent run with a backdrop of beautiful downtown Portland and the Willamette River.

Friday night, I cooked a new pasta dish. It was tasty—bursting with bits of artichoke and tomato–yet slightly bitter. The recipe called for adding a bit of honey at the end if the sauce tasted too tart, yet I was in such a hurry to serve my ravenous gang, I skimmed right past that end note. With every bite, I kept thinking the dish was good, but it lacked something. I just couldn’t put my finger on what it was.

Looking back a few years, I now can see my running was like that Pasta Rafael recipe: enjoyable, but missing something. I realize it was a regular running partner.

When my kids were little, I’d occasionally run with my good friend Ellison: The miles passed by in an engaging blur of books read and childhood memories shared. But it takes 25 minutes to run to E’s house—too far to go for an early morning weekday run. Training for the 2010 Portland Marathon, Sheila and I joined running forces and swapped tales of our like-aged kids. But, again, she lives about two miles away.

My appetite for solo running was keen, though: Episodes of “Wait, Wait…Don’t Tell Me” and playlists populated by Lady Antebellum and Eddie Vedder kept me company. With earbuds jammed in my ears, I couldn’t hear what I was missing. Turns out it was the voice—and laughter—of Molly.

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It’s no wonder we have laugh lines: Molly and I crack each other up.

Molly, a mother of three like me who lives a mere six short blocks from my house. While we usually meet between our houses, I know from the few times she’s had to make one more poopstop, I mean, pitstop before heading out the door to meet me, that it takes a mere four minutes to get from my backdoor to her front one.

Molly, a woman who wasn’t a runner when we met through elementary school carpool. I’d pull up in front of her house and as her daughters clamored into my Honda Odyssey, Molly and I would shoot the breeze. More often than not, my hair was still damp from a post-workout shower, so the conversation often veered toward where I’d run or how many miles I’d cover. The look on Molly’s face conveyed wonderment, disbelief, envy, and a smidge of disdain. By the time my older daughter was in first grade, envy had won out, and Molly started run-walking on her lunch breaks as a veterinarian.

Molly, a newly minted mother runner who quickly progressed through her first half-marathon, an injury-riddled, aborted marathon attempt, then her successful 26.2 victory lap in 2011. While I vividly remember running by her side for the final miles of that Portland Marathon on a misty morning, I can’t pinpoint when we started running together on a regular basis.

One of the greatest presents ever: Molly made this absolutely adorable bookmark for me. It's us as rabbits (I'm lighter one who is still standing, according to Molly) in our lane at the track.

One of the greatest presents ever: Molly made this absolutely adorable bookmark for me. It’s us as rabbits (I’m lighter one who is still standing, according to Molly) in our lane at the track.

It started out with weekend long runs done more often together than solo. Over the course of a year or thereabouts, we added on hill repeats on Mondays. Next came track sessions on Wednesday, as we started training for a marathon together. All at Molly’s suggestions, not mine, as I recall.

Usually in a relationship, I’m the bossy one. But Molly, in a manner as subtle and sly as her humor, steered our running partnership. It never would have occurred to me to ask Molly to share the pain of 800-meter repeats on the refurbished high school track. Yet once we fell into silent step, one behind the other, it made perfect sense. I played a race playlist on my iPhone in my pocket—the 21st century equivalent of a boombox, we joked—and she usually lead the way.

Never once have we run out of conversation, whether the talk is of Molly’s latest sewing project; my most recent AMR trip; my kids’ basketball and soccer games; her older daughter’s journey through the college admission gauntlet; my parents’ health; our shared love of pioneer history; or neighborhood goings-on. And jokes: lots and lots of quips, barbs, and comical yarns.

Like a great episode of VEEP or Parks and Recreation, lines uttered on our runs make me laugh uproariously—yet as soon as it’s over, I can’t remember a single joke. (Well, except this recent one that I imprinted to memory just so I could share it here. Scene: We pass a woman standing solo with a dog on a leash. Woman is having a lively one-sided conversation. Me to Molly: “I trust she was talking on the phone with a bluetooth and not to her dog.” Molly: “Me, too—because her dog didn’t seem too interested in what she was saying.”)

These days, as Molly and I head into training for the Victoria Marathon in October, we run side-by-side on Mondays, Wednesdays, and Sundays. Molly often has to work on Saturdays or my kids have morning sports match-ups, so I run solo. Now, as I fumble with earbuds and trying to decide whether I feel like talk or tunes, it feels so odd to know no one is running to meet me. Like that Pasta Rafael dish, my runs always benefit from some honey—in the form of my BRF, Molly.

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Tulip tree + two mother runners

#103: Talking Nutrition with Olympic Marathoner Magda Boulet

Magda Boulet (bib number 15) ripping it up at Way Too Cool 50K.

Magda Boulet (bib number 15) ripping it up at Way Too Cool 50K.

Sarah and Dimity are pleased to welcome Magdalena Boulet, a mother runner who ran in the 2008 Olympic Marathon; Magda is also VP of Innovation, Research & Development at the gals’ favorite energy gel company, GU Energy Labs. Fresh off a win at USA National Masters 8K Championship Race and 50K Way Too Cool, Magda shares tactics that’ll help runners exercise on consecutive days without feeling tapped out. She emphasizes the importance of finding a fueling system that puts the least demand on your stomach. As the conversation turns a bit lighter, find out what flavor GU is often requested—but won’t ever make it to store shelves. Pre-interview, Dimity is fresh off her acceptance into the Pikes Peak Ascent —as well as her latest fracture. (Oh, no! Oh, yes.)

[audio:http://www.podtrac.com/pts/redirect.mp3/podcasts.pagatim.fm/shows/amr/amr_033014.mp3]

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Martini Fridays: Of Tracks + Tests

A (mostly) clear track: thumbs up!

A (mostly) clear track: thumbs up!

In this edition of Martini FridaysAdrienne Martini, training for the Pittsburgh Half-Marathon using the Train Like a MotherFinish It Half-Marathon plan, celebrates some spring-like—or definitely not winter still—weather.

Saturday’s “only 8 mile” run felt like 20 miles, which makes me think that I needed the step-back week more than I’d thought. It was one of those Godzilla-stompin- on-Tokyo runs, where I felt as graceful and swift as a giant and clumsy lizard or, more accurately, a dude in a hot and heavy foam costume.

Working in my favor was our recent less-cold snap—I categorically refuse to call 45 degrees warn—earlier in the week. My favorite track is finally dry enough to use. I love going long on the track because I can just zone out without too much worry about traffic. If a car finds its way down there, so many other catastrophic things will have occurred that the car will be the least of my worries. Also, the hamster-on-a-wheel tedium of a track run is vastly outweighed by the forgiving surface that I love.

Even though the calendar claims it’s spring, the weather here hasn’t gotten with the program. The wind made my plan of 12-minute miles nearly impossible. Adding to that irritation was the fact that I can’t seem to slather on lip balm before I leave the house. I probably have a dozen tubes of the stuff in various pockets but never think to stick my hand in any of those pockets before taking my mouth-breathing self on a run.

But, it should be noted, I got it done—even if my lips needed a good sanding by the end. Little victories count.

My lower leg complained for the first half-mile, then didn’t utter a peep until I stretched afterward. The ache has migrated from the meaty muscles in the back of my leg (my gastrocnemius and soleus, to be precise) to the wiry one at the front, the tibialis anterior.

WebMD explains the muscles Adrienne already has memorized.

WebMD explains the muscles Adrienne already has memorized.

True story (short version): after series of life disappointments when we were living in Austin, Texas, I spent six months in massage therapy school, stopping just short of testing for my license because I had the sudden realization that I didn’t want to spend my days touching naked strangers. The anatomy lessons are still in my head, however, and have made it much easier to enumerate exactly where I hurt.

It’s perfectly normal to worry about every last little twinge in the run up to your first half, right? Because I’m getting a little a) obsessed and b) fatalistic. While I’m 90 percent certain that the ache is nothing to worry to much about, I’m 10 percent convinced that it’s a sign of something catastrophic. The idea of having to stop two-thirds of the way through training for this race fills me with buckets of sadness, which then leaves me convinced that pushing through the pain to make it to a race is how I’ll do myself a permanent injury. Then I’m convinced that I’m going to wind up with plantar fasciitis or stress fracture and then I’ll just never run again and be miserable and … and…. and.

I’m not alone here, right? These sorts of thoughts will only increase as May 4 gets closer, yes? For the record, I’m pretty sure it’s just a strained muscle that just needs extra stretching and foam rolling and pain plasters. (Unless it isn’t.)

Tests and more tests. And an indeterminate animal (TRex/dog combo?) supervising.

Tests and more tests. And an indeterminate animal (lamb? dog? turtle with no shell?) supervising.

Adding to the crazies is my day job. It’s mid-term time at my college and I’ve been spending lots of quality time sitting on my bottom surrounded by stacks of paper. All I do lately is grade, schlep my stacks to another location, then grade some more. Sometimes, I make coffee, then grade even more. My eyeballs hurt more than my calf does right now. And I’m increasingly convinced that it’s time for bifocals. Hooray?

Two things that I’ve been meaning to mention but haven’t:

Thing one: In an earlier blog, I wrote about my struggle with postpartum depression and my plan to use my first half-marathon as a fund-raiser for Postpartum Progress. I’ve set up a Go Fund Me page for those who’d be willing to shove a couple of bucks their way. Any amount will help further their mission, which is to help moms who are struggling with psychiatric disorders.

Thing two: The lovely Dimity hooked me up with the equally lovely Christine Hinton, who wrote the Train Like a Mother Training plans. We talked about my extra week dilemma and she worked up week 10.5 for me. It consists of a couple of short, easy runs and 9 miles on Saturday. So that’s how long I’ll be going then, as long as I can still see and my right calf doesn’t fall off. If only one of those fates befalls me, I’ll still give the run a whirl.

How much do you fret before a big race you’ve trained hard for? And how far in advance, exactly, does the fretting start? 

AMR Traveling Ultimate 6 Kit, Episode 1: Plantar Fasciitis

Welcome to a new monthly feature: The AMR Traveling TriggerPoint™ Ultimate 6 Kit. We’re so excited about it—and if you’re injured, we’re guessing you might be too.

Here’s the premise: Something on you—your Achilles Tendon, your lower back, your knee—is hurting significantly. You want and need to keep running, but you’re not sure that hurt-y part is going to let you.  So you tell us about it, and we send you the AMR Traveling Ultimate 6 Kit, excellent and effective self-massage tools for runners. We’ll also hook you up with a TriggerPoint expert for a lesson in self-care and a customized program for your situation. You’ll have about a month to focus on relieving your injury. And then—here’s the fun part!—we’ll help you document your journey back to running at full strength.

Our first injured runner is Cyndie Pelto, 40, mom of two in Beaverton, Oregon, who has plantar fasciitis.

What it is: plantar fasciitis (PF), a bring-you-to-your-knees painful condition under the heel of one or both feet. Caused when plantar fascia, the ligament that connects your toes and heel, gets inflamed or irritated. Pain is most humbling when you step out of bed in the morning or stand after sitting for a long time.

On a scale of 1 (a hangnail) to 10 (hospitalization required), I would rate this injury a: 7, like a knife or very large nail is being driven into my heel. It’s a shooting pain, but it stays fairly localized on the bottom and sides of my heel.

What causes PF: Excessive stress to the arch of the foot; folks with high arches or flat feet tend to get it more frequently. Being overweight, middle-aged, or a job that keeps you on your feet a lot doesn’t do your plantar fascia any favors. A tight Achilles tendon or calf muscle can add to the strain.

It also comes on with running too many miles too quickly or too intensely; I had a bout of PF about 11 years ago, then ran my first marathon last October, and a half-marathon a week after that. I knew around mile 6 of the half-marathon that I’d way overdone it.

What PF feels like physically: Whenever I put weight on my feet, there’s sharp pain—my left more than my right, but both let me know they’re not happy. My heels actually feel better when I’m running: It hurts for the first mile, but when my feet get warmed up, the pain drops to a 2 or 3.

You might have PF if: You feel an intense pain in your heel or arch when you step out of bed in the morning. The pain will come and go during the day (if you’re lucky!), but by evening, the heel(s) of a PF sufferer is usually throbbing. If you’re like me, it will probably hurt for a little as you warm up into a run, then the pain is minimal—until the run is over.

What and how to roll to help with PF: Releasing the inside, middle, and outside of your calves and quads with a foam roller or other TriggerPoint tool every day is key. (Here’s a helpful video to show a few more techinques.) Targeting the bottom of your foot, as this video demonstrates, is also a great call.

Keeping your muscles loose and the fascia lengthened helps alleviate the tight, pulling sensation with every step. Even if you only have pain in one foot, treat both legs and feet to keep things balanced. Rolling through injured tissue is painful, and it’s really hard to do something to yourself that hurts, so let the pain act as a guide to where you need to localize the pressure. (Read: no pressure that makes your face into a perma-wince.) For me, it helps to have a distraction: I use the Ultimate 6 Kit every night while watching DVR’d  episodes of the new “Tonight Show.” (Thank you, Jimmy Fallon!)

What else works physically for PF: Stretch your calf muscles frequently, like 4-5 times a day. Wear shoes with good arch support all day long; going barefoot or wearing flimsy flip flops is not giving your fascia the TLC they need to heal.

Acupuncture can also provide significant relief, especially if you find a practitioner who works with athletes. Slightly more pleasant than needles, deep-tissue massage, especially to glutes, hamstrings, calves, and feet, helps loosen tight, over-run muscles.

That said, the number one thing to do is this: Stop running and focus on healing the fascia. Sucks to read, but it’s what I came to realize. Give away any upcoming race numbers and step away from the road/trail/treadmill until the pain departs or at least drops to a 1 or 2.

How I coped mentally: While it’s been really (really!) tough to give up running cold turkey, the hardest part of PF has been losing my time with my BRFs (Best Running Friends). Running nowhere in the pool or riding nowhere on the bike trainer doesn’t give the same soul-affirming satisfaction or quality girlfriend-gab time. During my running hiatus, I am virtually cheering on my BRFs and watching their training. I want to join them, of course, but until then I will embrace a few new training regimens and be proud of my girlfriends’ accomplishments.  And plan a lot more girls’ nights out.

How I’ll avoid PF in the future: Once it’s (finally) gone, PF can be firmly in my rearview mirror if I continue to focus on keeping things loose and easy. Constant stretching and icing will be de rigeur for many years to come. So will TriggerPoint Performance Therapy products, like the FootBaller and TP Massage Ball, because they help me reach places a foam roller can’t. Finally, when I resume running, I will run slowly (promise!), with minimal miles and lots of walk breaks.  My third season of coaching Girls on the Run just kicked off, and I’m looking forward to “wogging” around the track as I get to know my new team.

Anything we missed? How did you cope, both mentally and physically, with a bout of PF that is (finger crossed) in your past?

And do you have an injury that could benefit from the AMR Traveling Ultimate 6 Kit? Email us at runmother [at] gmail [dot] com and we’ll see if the Kit can make a stop at your mother runner house. 

 

#102: The 2nd Best-of Show!

Laverne and Shirley: not mother runners, but always good for a laugh and a life lesson.

Laverne and Shirley: not mother runners, but always good for a laugh and a life lesson.

Because our website was down all weekend, we are releasing this podcast episode on Monday, not Sunday. Enjoy!

The celebration for passing the 100th-podcast mark continues! Sarah and Dimity take you back to their very first running podcast—them being interviewed by a mother runner named Phoebe who poses a stumper of a question. Then Dimity revisits her epic Ironman race, namely the painful start to the marathon portion of the race. Many laughs follow, however, including an important debate about which mother runner gets to be Laverne and who has be Shirley, and SBS being recognized in the nude. Mile Posts blogger Dorothy Beal admits to being addicted to marathons, which prompts Dimity to ask Sarah how many marathons she thinks she’ll run in her lifetime. They wrap up the show reliving a pithy conversation.

Here’s a link to our 100th episode, which was our first best-of show. We had a ton of fun doing these clip-filled shows: Please let us know if you enjoyed listening to them. If so, should we do them a bit more often than every 100 episodes? And, if so, which clips should we include in our next one? 

[audio:http://www.podtrac.com/pts/redirect.mp3/podcasts.pagatim.fm/shows/amr/amr_032314.mp3]

If you’re digging our podcasts, we’d be super-grateful if you’d take a minute (because we *know* you have so many to spare!) to write a review on iTunes.

**Also, the quickest way to get our podcasts is to subscribe to the show via iTunes. Clicking this link will automatically download the shows to your iTunes account. It doesn’t get any simpler than that!

Martini Fridays: Dealing with a Cranky Calf

 

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Neither happy nor sad: That’s how Adrienne was feeling during her 11-mile run.

In this edition of Martini Fridays, Adrienne Martini, training for the Pittsburgh Half-Marathon using the Train Like a Mother: Finish It Half-Marathon plan, deals with complaining calf muscles–and a strong craving for a Crayola-colored milkshake. 

After such a stellar run last week, disappointment was inevitable, so I knew a let-me-down 11-miler on Saturday wouldn’t be out of the question. So I wasn’t all that disappointed, actually, when the inevitable came to pass. Which makes me, what, appointed?

On Friday night, my husband and I had driven an hour and back to see a play, so I knew I would be starting the long one with one foot already in the underhydrated-and-overtired bucket. Also factoring in to my appointment was my right calf. It had been grouchy since the previous week’s double-digit run. There hasn’t been any real pain, not even during Thursday’s speedwork, but it spent the week feeling like a toddler on the verge of a tantrum–and I felt just as powerless to stop it as I did when my kids were that small.

Because of the cranky calf, I rested rather than do a mix of planks and squats on a XT day. I’ve also been elevating and compressing. For the “ice” part of the RICE equation, I’ve just been standing with my right leg in a snowbank.

Yes, we still have great heaps of snow. No, I don’t want to talk about it.

The exotic list of ingredients in 701 pain-plaster is almost as long as this week's run.

The exotic list of ingredients in 701 pain-plaster is almost as long as this week’s run.

And, no, I really haven’t been standing in snow. Instead, I’ve been using these “701” pain patches my friend Laura, who is an acupuncturist/massage therapist/all-around healer gave me. Slap one on to an achy muscle and your limb feels like it’s been dipped in a vat of IcyHot. The downside is that you smell like a mix of menthol and peat with an underlying note of funk. Which is also how I describe the band I was in in college.

(Note: I wasn’t in a band in college. Just couldn’t resist the joke.)

I set out on Saturday with the intention of running on the outdoor track. The weather has been sunny enough to melt most of the ice on our sidewalks. I figured the track surface is like a sidewalk and should be clear, too. Plus, I thought the squishy and level surface would be good for the grouchy calf.

Sadly, the track was still a skating rink. I had to go with Plan B, which was a route I’ve run dozens of times. I figured I’d just add some miles in the middle to make it up to 11 or 12.

No Zamboni in sight, but the track is still an ice rink.

No Zamboni in sight, but the track is still an ice rink.

For those who have friended me on Strava–and if you haven’t, why not?–a few word about my pace. First, I am really, really slow. Really. I know this and am happy-ish with it. Really, I’m just thrilled to be running so far. Second, once Herr Garmin is started, I don’t stop him until I’m done. All of the chats with my husband and GU stops are included in my time. There is no good reason for this, other than a fear that if I stop Herr Garmin, I’ll turn any quick break into a much, much longer break because no one is keeping track but me. Weird, I know, but here we are.

The rest of the run was fine. Not great. Not awful. This route takes me past a McDonald’s and a promised myself I’d come back for a Shamrock Shake later. These frosty green delights are one of my guiltiest pleasures. I don’t feel all that awful about eating treats like ice cream, cake, cookies, and pie (usually not in the same sitting, mind you) but I do feel I should be above loving a milkshake that only sortof resembles food. But I adore them and look forward to Shamrock season every year.

My right calf played along during the run and only let out an occasional complaint. The run itself never stopped feeling like work, but at least it was work I could do.

When I got home, I discovered the children had consumed the rest of the chocolate milk so I made my own disappointing glass of it with some random hot cocoa packets burrowed in our kitchen cabinets. It was fine, if a little sad, much like the rest of the run.

Garmin says it was 11 miles; Adrienne calls it "appointed."

Garmin says it was 11 miles; Adrienne calls it “appointed.”

This week is a step-back week, where the long run is only 8 miles with a strong finish. If you’d ask me a year ago if I’d evolve enough as a runner to think of an 8-mile run as only 8, I’d think you were nuts.I also have an appointment with the aforementioned Laura this week to see if she can beat the knots out of my leg. She’s a runner, too, and always seems to find the extra owie spots.

There is one think that I could use some help with. I find that I am hungry all of the time lately but am completely bored by all of my snack options. I’m tempted to go on an all Shamrock Shake regime but thought I’d ask: What is your go-to nosh when you need something sort of substantial but don’t really have time to deal with making or eating a full meal?

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