Let the summer sweating begin...with an improved mile time

80 degrees, sunny, and humid.

I find that this is going to be a familiar phrase this summer. Thanks to global warming, and extreme amounts of CO2 emissions, Michigan's summer weather is going to be a bit warmer than others. Early morning runs, and a fuel belt.

This summer there will be: 1) T-Rex Triathlon 2) 1/2 marathon Detroit

Two solid goals. With some in between small goals. Cycle as much as I can, and swim as much as I can.

After many months of painful and frustrating stomach problems, I finally went to the Doctor and they diagnosed me with IBS. Irritable Bowel Syndrome. I was already lactose intolerant, and gluten/wheat free as well. So what can I eat now???

I wonder if this will effect my running?

As I continue to understand what I can and cannot eat, and how to manage my swelling stomach, the running is going very well.

Pollen and chest pain?

At the beginning of the running, I was only able to run about 1.5-2.0 miles. I was having chest pain and berthing problems. Was this due to the increase of pollen in the air? or was this due to the shoes I was running in. I was running in my Mizuno Alchemy shoes, which are not stability and motion control shoes. Could that be a possible cause of the chest pain.

Ice, ice, and more ice. Discovering the quick recovery...

I run, then ice for about an hour. I ice all of my shins, as well as where I injured myself.

As well as cycling and swimming as a cardio-recovering activity.

TIP: When swimming, people tend to cross over with their arms when plunging into the water during their strokes/swimming. This can cause extra movement and shifting of the body. Try over exaggerating your strokes and "scooping" more towards the outer sides. As well as try to let your thumbs hit the water first, this is train your arms to not cross to the opposite side. Try it, it improved my swimming time!

Commuter Challenge

I bike as much as I can to work. I bike on average about 40-60 miles a week just for work and shopping. Hopefully not too much rain this month!

New ideas & additions to my life

New apartment, new bike, some new gear, and a fresh start to the running. Those 3 months of indoor biking and cross training really did pay off. My milage time has improved by about a minute. I mean towards the end of my runs in the summer/fall/winter of 2009 before the injury, I would end with a quick mile time. But starting off was rough and slow. I needed to warm up and get in the groove. Now I start with a quick mile time and end with an even faster time. I have heard: cycling really improves ones running, by strengthening the hips and quads.

--- I guess I can look at it as a good thing: Getting injured allowed myself to realize building up to a marathon takes patience and planning. The injury also made me bike indoors strengthing my legs and focusing me on my abs, arms, and swimming.

I do know I will have a cheering partner at my races. The recent boyfriend will be cheering me on as much as he can!

I have now been cooking and recording the new and interesting recipes I create and find at: http://livingglutendairyandwheatfree.blogspot.com/

I want to start a cooking class for kids at my local YMCA. Wish me luck!

I'm back in the game. Detroit, here I come!

Running once again. Its a miracle!

Note: Listen to your body, if it hurts stop, rest, ice. Dont push it, I did that, which led to 3 months of indoor biking & swimming (Did I mention, I was unable to walk down the stairs and cross streets quickly...?)

More soon

No Motivation...

When the warm weather hit An Arbor, I did not have any motivation to start running again. I did some inside running, but just didn't seem to want to jump into it. I am nervous to be honest. I dont want to injure myself again. Plus with school and final projects I am unable to dedicate myself to running.

More specifically, I would get discouraged easily only running about 1 mile every session, but on the other hand, I could bike for 40 minutes--the commute to school and be completely satisfied with that workout. Hitting two birds with one stone!

The commute to school:

Packard sucks! I have two routes.

1) Take State --> Stadium -->Washtenaw -->Platt -->Packard-->EMU total: 15.1 miles

This route allows myself to avoid that transition from Eisenhower to Packard. Almost died there one day. Plus the road to incredibly bumpy and unable to successfully ride efficiently to class

2) Drive (against my new goal) to Gallup Park, ride the B2B to Eastern. total: 16.9 miles

Beautiful route through the woods and somewhat decent road. Almost got hit at the Dixboro transition from trail to road by WCC.

Note to self: Do NOT "guess" what the traffic lights are doing.

Hit count: 2 Wipe out count : 3

Biking:

Biking is fantastic. Meeting new people, discovering new routes. Commuting to school is not bad at all. The only thing that bothers me is sitting in class semi-tired and sweaty, then I get cold because I sweat so much, the cool down is great until I am back to normal. Then I have to layer up!

Summer Goals:

1) Eventually no car use

2) Triathlon

3) Be running 6 milers

4) Loose those body fat, lower 5-8 %

5) Bike up north

Overall: Waiting for school to be done, and hopefully get back to running. New running shoes, new season.

Theres a chick in my class who was a CC runner for most of her life. She was like me, always wanted to go for a run, needed to go for runs. She was running in thw winter, fell on some ice. Now has 3 pins in her ankle and a metal plate somewhere. She is in a cast and unable to run for 6 months. I CANT complain!

Its NOT a stress fracture!

Chapter 3- Diagnosis & physical therapy.

I now can go down the stairs without my shin/leg hurting! That’s a good thing right?

I went to for the Free Running Clinic, a wonderful PT helped me treat or begin to fix what I had done to my leg.

Use the diagram above.

Probility Here it goes:

The muscles attached or near the fibula are "stuck" to the bone and move with it for support. Basically I dealt with shin splints before, but that time the muscles of the "extensor digitrum longus" aka outer shin muscle was being stressed from a) bad support b) not strong enough shin muscles c) running down hill/pounding of the foot and leg.

With this said, the first shin splint "episode" was called Anterior Compartment Syndrome--shin splints. Small fractures of the bone due to the stress of the muscle and it pulling away from the bone. After healing from that I got new and efficient support. This gave

1) More arch support

2) More power to my stride

3) Motion control shoe to stabilize me feet from over pronating.

My muscles felt better. However, due to the fact that I was running a lot on "bad shoes" or inefficient support (arch pain/taping and extra movement) cause my muscles to adjust to the problems---which the body is supposed to do. THEN, with the new support and gear, my body needed to readjust and accommodate itself to the new stuff. So as this was happening two things occurred.

1) Mileage went up too quick

2) Less days of running, but longer run periods. (ie: not running everyday, but 3xweek 7-8.5 miles each run)

Thus causing more time, stress, and exercise on the attempting to readjust muscles. This made them (the muscles) UN happy. Basically I did not allow my body to adjust without extra strain and stress caused by my increased mileage and running time.

Bad move Betty.

NOW, the next chapter begins.

My quads and thighs have exploded in my opinion. A friend said, "When you walked towards me, your legs/things look great, super muscular!!!"

a) I was flattered

b) Slightly embarrassed--but I mean come one I’ve been on the bike for a month now!

Continuing with explaining my "diagnosis"...

As you can see on the diagram above, the soleus located on the back part of your calf muscles (there are different names and other muscles back there too, I just don’t know all of them :-o) this muscle was the muscle that was adjusting itself when I had bad support and when I had new good support. This strain on the muscle with the incorporation of extra use caused it to pull back toward my heel/back part of my calf. This is a natural thing the human body does---it was: bulking: up to support, so the muscles pulled back. This caused a pain in my lower front shin. As of right now the SOLEUS is damaged and that is the pain.

I assume.... to be continued.

Anyways.

Got new shoes.

Best 140 I’ve ever spent. Now I can spin inside with actual spinning shoes. Boo-yaw

Now that I'm broke, it’s a good day.

Note to whom ever reads/to runners:

LISTEN TO YOUR BODY, I feel like runners are notorious for this. We run, and don’t stop. If you have pain, play it safe, rest. Don’t do what I did.

Second, follow the 10% rule. Increase total mileage and daily miles by 10%, this allows your body to adjust to the stress that is put on it.

So much homework. But the dog was here to distract me. Being a teacher takes a lot of work and time.

New bike, new training session. Thats what I am looking forward too!

I'm really good at swimming now. I've discovered I have to kick with my hips---More power and pull. As well as I need to learn how to do the "dragging" drills, where you drag your fingers to get your elbows up.

the shin hurts, going down the stair, walking, speed walking, on the elliptical, when will it feel normal???

Here it is. the deadly schedule for the spring.

1) must stick with 10% increase in total milage to avoid injury

2) bike and swim for recovery

3) strengthen leg and hips

4) Listen to my body--if something hurts, STOP, and heal

Went on the Pre-core elliptical the other day---my shin hurt. Thats not a good sign--and easy cardio machine, and my injury hurts. STRESS FRACTURE FOR SURE right?

Im already sick of biking and swimming :(

It may mean not running, but its a new chapter.

After researching and attempting to diagnose this problem I've been dealing with, I have come to the conclusion of "Hey, it'll be rough at first, but lets look at the bright side right?" I mean it means no running---alright, so now I turn the page and begin chapter 2. Chapter one was run, run and be free. Chapter two--focus on biking and swimming. For biking this means getting a bike and actually getting out on the roads. For swimming this means working on my technique, stroke, and speed. I need to learn to breathe on both sides as well as strengthen my right foot----some weird tendon is pulling after a certain amount of swimming/kicking.

So Chapter 2---a new start. Keep my muscle I've created, and work on strengthening my arms, abs, and quads. I plan to get up to par for the new biking season.

goals-

Swim 4-5 times a week, 1-2.5 miles each swim, about 40-55 laps, which means 2000-2500 meters

Biking- only indoors for now. 30-55 minute sessions ~ about 8-20 miles

Free Weights and machines- 20-30 minutes, arms, biceps, triceps, shoulders, back etc.

Abs- crunches and continue to strengthen core

Once pain goes away in shin begin to stability and strengthen the tendons and muscles in ankle and knees.

Stretch and ice/massage in between to continue healing process.

Phew, sound good guys?

its going to be LEGEND---wait for it----DARY! thank you barney stinsen...