Winter – Take 2

Just when winter seemed to be over; the pavements were free of snow and ice, patches of grass were rapidly reappearing around town, and the thermals were being retired to the depths of the wardrobe, in favour of lighter layers. Spring seemed to be on it’s way in Whistler, at least in the valley, and the runner in me was definitely happy about it (shhh!). Throughout February, I’ve enjoyed many an outdoor run, minus the worry of slips or falls and I was becoming quite accustomed to conditions like these.

As it turns out, it was a false alarm and winter isn’t quite done yet, if today’s huge dump of powder is anything to go by! Luckily, since I’ve been in Whistler, I’ve learned from the town’s impressive community of hardcore runners and bikers, to embrace the weather…or at least tolerate it, with grit and determination and not make excuses. So today I faced the weather head-on for a run through shin-deep snow; a slow effort, but challenging none the less.

For me, one of the most rewarding things about braving the elements is the sense of satisfaction and knowing that you had the mental toughness to push yourself through less than comfortable conditions. But when I returned home, my own feeling of smugness subsided somewhat, after reading about a German runner who recently set the world record for running 5km barefoot…..in snow! The 42 year old, ran the race in 23:42 on artificial snow inside, but I was still very impressed by this slightly crazy feat.

So, although I’m not quite brave/insane enough to hit the snow barefoot, I’m willing to face whatever Mother Nature throws at me, with gritted teeth and only an occasional moan. Surely after running through snow, a half marathon on road will be a piece of cake! Here’s hoping.

Hurts So Good

Running through downtown Montreal has its perks: people watching while running can be the ultimate distraction for a tough training day…

You know those days when you get up with the best of intentions? The days where you say to yourself “I am going to kill it on my run today! We’re talking PR-day baby!”

You’re pumped, you’re ready, and you’re chomping at the bit to go. You pull on your shoes with a big ol’ smile on your face and head out the door with a skip in your step, ready to hit the pavement.  Then you get to maybe 100 meters and your stomach just drops. Your legs feel like lead, they’re tired and slow, and your lungs are screaming for air.

This happened to me on Saturday when I was scheduled to run 10km.  Normally, 10km is not an issue for me, it’s a great middle-distance that I enjoy running.  But on that fateful Saturday, I found myself wondering: how the heck am I going to get through 3km let alone 10?

While ¾ of me wanted desperately to stop, turn around with my tail between my legs and head home, the remaining ¼ of me insisted I keep going.  It was quite the internal debate.  In the end that stubborn quarter of me won out and I kept going, one step at a time.  I kept my pace slow and even, breathing deeply trying to get my frantic heart-rate down.  Instead of dwelling over how fast (or slow) I was going, I turned my attention to my pretty Montreal neighborhood instead.  I focused on the sites and the residents who were out and about enjoying the sunshine and unseasonably warm weather for February.

Before I knew it, I was at kilometer 6 and ready to start plodding my way back home.  My breath was even and though my legs were still, um, not so light, I began to feel a bit stronger.  By the time I wound my way back to my apartment, I was finished my 10km and ready for a good stretching session on my Yoga mat.  Tired, yet still content on my runner’s high.

This past Saturday reminded me that there will always be those “PR” days, but for every PR day there will be a day when you just need to get out and enjoy the scenery.

-Jess

Injury got you down … ask yourself why!

It’s been exactly 10 days today since I found myself laying in the Whistler Medical Clinic, following a HUGE ski crash, thinking that my life as an athlete was over.  Not just running, but skiing, biking, hiking, walking.  I was in a feeling self-pity and doubt.

Looking back at the past week I ask myself; why?  Well looking at this photo above; you can probably guess why!

Over the first 7 days I found myself in the gym, 45mins per day, 1 legged rowing.  Top that off with floor exercises, and a 40mins dog walk every night (and every night getting faster and further than the day before)  Get in a good sweat, home shower change, work and after work dog walk.  Same routine, just different activities; this has really made me stop and reflect on cross training, and the importance of staying healthy while you heal, and to focus on other activities to keep you strong. So what was I down about again?

Friday I went to my physio appointment, my range of motion had increased by 43%!  She put me on the stationary bike for 15mins.  WOOT! WOOT!  That’s a real win for someone who was injured only 7 days prior.  No more ice either, we’ve moved to heat (thank goodness; I’m cold enough given that it’s WINTER), as the swelling is going down.  I am now allowed to bike for 15mins a day, doesn’t sound like a lot, but think about people who injure themselves and don’t move for months on end; this doesn’t help the recovery process.

Please note that I am under the guidance of a Doctor and a Physiotherapist, and I do not endorse starting treatment on your own without consulting a physician.  I just sounded like one of those TV ads didn’t I?

Moving forward, I should be up to 30mins of biking today (appt at noon with physio) … yahoo!  Swimming is also now allowed, as long as I don’t kick to hard.  I am hoping to find myself on the elliptical or treadmill next week; aiming for Friday, February 24.  I am not going to be going for a run, or even a jog, but to get these silly muscles moving again a little quicker with a little less impact.

Every day I’m getting stronger and stronger; I’m keeping up my cardio, working on different muscles, and enjoying it.  I’ve made new friends at the gym (I learned where all the runners go in the winter), who are tracking my progress and recovery too; they encourage me every day.

My own perseverance and determination mixed with the love and support of family, friends, colleagues, doctors and physiotherapists is what’s getting me through each and every day.

If your injured, or feeling down just remember, it’s not what you CAN’T DO it’s what you CAN DO!

I will be strong, I will run again, and I will continue to be ME!

Happy feet!  See you on the trails soon!

Intervals

Thursday was an important day in my (unwritten) training calendar. (I like to keep it unwritten. The more scientific it seems, the less fun it is. Unfortunately, it’s easier to ignore an unwritten calendar…) I’m planning on the Sun Run 10k in April, and the BMO Vancouver Marathon in May, before the Whistler Half: with Sun Run two months away, it seemed like it was time to start doing some kind of intensity. Doing plenty of running, or long runs, or silly things on trails, or ski touring, is all well and good, and gets you fit, but it doesn’t get you fast – at least not without some help.

I’ve got a few ideas for what I want to do this season for intensity workouts, including a few things which will be new to me, but for this first one I went with an old favourite, a track workout. I don’t like the track for how boring it is (run hard, turn left, right?) but I do like it because it doesn’t lie. I know how each part should feel. Thursday, I opted for 10 x 400 metres with 1 minute rest between each. I’ve done that workout before, so it seemed familiar, and a good way to kick into gear with some speed but not too much rest. It was a funny workout; it was rainy, and lane 1 on the track was all mud and puddles, and I kept convincing myself I should shorten the workout, but then started the next 400 without realizing that I wasn’t actually shortening the workout. At the end, however, it felt like hardly having done much intensity at all. Maybe all this running this season has been good? It’ll probably take a few more workouts to really be able to tell.

Don’t forget the fun!

When it comes to running, I’m a bit of a geek. I read every scrap of information on training methods, make meticulous schedules, keep track of my mileage by GPS, and every run is planned. In many ways this is a good thing, and it certainly helps me feel prepared for races. However, sometimes it’s easy to lose track of the fact running is just a hobby and get so wrapped up in my training program, that it all becomes a bit stressful.

The past month has been very much like this for me. After returning from three months of travelling, I was desperate to get back any fitness I’d lost and start training for some spring races. So it was straight into a new program, filled with specific runs on specific days, which meant a lot of running alone. It was all good training, but not always very enjoyable.

This week, I needed a change. My motivation levels were flagging, and the prospect of plodding out all of my running alone wasn’t looking too exciting. Luckily, my schedule allowed me a few opportunities to run in the morning, which meant I could join the running buddies I hadn’t seen in months. As it had been so long since we last ran together, I had forgotten how much fun it is running with company. Not only does time pass by much quicker while you chat, I find it’s also easier to stick to your intended route when you have some support and encouragement to get you up that hill or through a period of low energy, when otherwise you might slow down or take a short-cut. I was also reminded that sometimes it’s great to just go out running, with no plan, no gadgets and some good company. Running as fast or slow as you like and stopping when you’re done. After all, for recreational runners like myself, running is meant to relieve the stress of work and life, not create more of it!

A Real Fake ………Early Mornings

“I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner.”
-Bart Yasso

I love this quote. Being new to the sport, I admit to having my doubts about running. I do feel at times that I am a fake (“what am I doing starting to run at my age?” etc., etc.) but once I get going, even at my rather slow pace, it does feel good. My legs are feeling stronger now and it is becoming easier to go the distance I set. So real or fake, I am continuing with my training program.

Now- when to run? Morning, Afternoon, Evening? I love the idea of starting the day with a run but early mornings are just not my best time of the day. I envy runners that can get up at dawn and go for a run; I just can’t do it. I have tried all sorts of strategies: 2 alarms, self pep talks, laying out my running clothes the night before, it just doesn’t work. Hopefully as the mornings become warmer I may feel more inclined to get my laces tied and get out there before 10. But for now, I feel more energetic mid-day. Having settled on a routine of exercise after work I realize that I need to eat a healthier breakfast that will last the day. A friend at work shared her delicious homemade granola recipe which I have included below.  Click on “Granola Recipe”.

Breakfast of a 1/2 cup of granola, a large spoonful of greek low-fat yogurt and a handful of fresh berries or fruit is a great way to start the day.  High in protein at 11 gm. per serving of granola.

Granola recipe

Please try it and let me know what you think.

….and to those who are just starting to run I have included one more quote:

“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”

-John Bingham

Injured and Persevering

This isn’t exactly how I wanted to start off 2012 as a Brand Champion, but stuff happens, and injuries face us all at some point in time. Let me tell you how it all began:

Friday, February 10, 2012

4:30am: wake up alarm; let our 12 1/2 year old dog out.

5:00pm: set out on a 10k run with our other 2 other dogs; good time too 42mins 55secs

7:15am: upload the Whistler village Gondola for Fresh Tracks breakfast and a morning of skiing.

8:45am: skiing and enjoying the slopes on a wonderful morning with my colleagues

11:00am: coming down the Dave Murray Downhill (the run you saw during the Olympics where many downhill and GS racers too to the course.

11:10am: hit a roller, launched at least 15 feet into the air (really wish someone had this on video), landed, feet first, then face planted, skis came off, and I was on the ground. Got up, walked to my skis, went to put them on, and that’s when my left leg wouldn’t let me. FEAR struck! What had I done? My colleagues were there to get me over to the side of the hill, and before I knew it I was strapped into a patrol sled, for a ride down the mountain. Not exactly how I wanted to get to the bottom, not today, not ever!

I then made my way to the medical clinic, where I was met by the Dr, who sent me for x-rays; good news, no broken bones, bad news, was hearing … you may or may not have a torn ACL. I was SHATTERED to say the least. No running, not ever, at least not for 6-9 months, what was I going to do? Crushed, with my husband by my side, I decided not to return to work that afternoon, and rather indulge in a glass of wine. I spent the afternoon in tears about every 2 hours, or when someone would ask why I have a leg brace on.

That night I researched all about ACL injuries, recovery times from surgery, pros and cons of surgery vs. non surgery, and of course, how to exercise with one leg until I see the knee doctor (which is today). At first the images and stories I was reading were horrifying, then I changed my search to, can you run with an ACL injury? Athletes who have returned to the sport of running after an ACL injury? And the light seemed to shine just a bit brighter. Many people have written about their injuries, from pro athletes to the recreational runner. Surprisingly they’ve all run again. I was feeling better.

The next day, Saturday, I slept in; probably for the first time in 9 years; and went to work.  I sat at my desk all day, and kept thinking, there has to be something I can do to cure this cardio bug.  Then I read about rowing; 1 legged rowing even.  That evening after work, I headed to the gym.  35mins of rowing, 5.5kms, not too bad, and 10mins on the hand bike.  As I was ‘biking’ away, I met a gentleman, Chris, in very good shape who asked what I had done.  I proceeded to tell him my story.  That’s when he dismounted his spin bike, walked over to me, and pushed his knee out.  Chris hasn’t had an ACL in 9 years, and within 4 weeks of his injury was back on the slopes, and within 2 weeks was cycling, and about 8 weeks was jogging again.  He now runs, bikes and skis; I was beginning to feel a bit better.  He was impressed that to find me in the gym the next day after an injury; I’m going to persevere is what I told him.  He said you’re going to be fine.

Sunday and Monday, I found myself back in the gym, rowing more vigorously each time, 40mins on Sunday and 45mins on Monday, and this morning, 45 more minutes.  I’m also going further and further each time; today I made it 7.98kms, today I aimed for 8kms … and I did it!.  To make it even more intense, I’m using a resistance of 9.5 (Max is 10).  I’m not going to sit idle and watch everything go by, I’m going to keep going, I’m going to find solutions until I can run again.

Yesterday I went to see Dr. McConkey, he examined me.; the prognosis, we’re still not sure if it’s a tear, completely torn or just stretched.   An MRI is scheduled, however he doesn’t want to perform surgery at this time; apparently I’ll be able to run just fine without an ACL (as long as there’s no meniscus damage, which he thinks not), and the use of a brace if I take up extreme trail running.  I’m smiling more today!  It doesn’t mean the journey ends here.

I started physio today; and by Friday she wants to have me on the stationary bike.  YIPEE!

I am going to share with you my progress as the weeks go by.  I’m keeping my spirits up, and thinking positively.  I will RUN AGAIN!

The point of this story; it’s not what you CAN’T do it’s what you CAN DO!

Happy feet!  See you on the trails soon!