Three weeks down, just 13 to go. What could happen, right? I’m going to say that things are mostly fine right now, with a small issue that I’ll get into in a minute.
It’s been a whirlwind of a week. My mind has been spinning non stop with everything from my blog, to my kids, future, past, my purpose, my worth (oh, you know, the usual!) and I wound up feeling very down and negative by the end of Friday. I needed to find a way out of my head and finally was able to do that Friday night into Saturday.
Did you miss my post from yesterday? I reviewed the new Lorna Jane book, “Inspired” and how it helped me switch my mindset when I really needed it. The book really has so much to offer and surprised me, in a very good way!
Let’s get down to business and talk about NYC Marathon training week 3! Another thing that helped calm me down was doing my long run on Saturday this week. Somehow Saturday morning runs let me process through my thoughts better than Sunday runs? I’ll admit that sounds pretty nuts and it’s totally in my imagination. Saturday long runs can make for a lazy-feeling rest of the weekend if I don’t have plans though, since I tend to physically slow way down after a long run. But, lazy in the mind of a runner probably isn’t lazy at all. So I’ve been told. Moving on.
Monday – 4 miles easy followed by 25 minutes stretching/yoga. Since my long run last week was Sunday I wanted to have a really easy day while still getting miles in to keep my weekly total up. This is one reason I prefer sticking to Saturdays if I can, but looking ahead at our schedule, I know I’ll be alternating, and some weeks having to get creative with timing.
Tuesday – 7 miles total with the middle 5 at 7:55 pace (goal pace.) I definitely feel like I’m adjusting to the weather at least a little bit, since the pace was very accessible this week. 75 degrees and 85 are worlds away from each other when it comes to running I think. Later I realized my training plan said 4 miles at goal pace and I have to say that made me feel good about myself, even with that small difference.
Later I did about 20 minutes of yoga on my own with a focus on hips, hamstring, lower back.
Wednesday – 5 miles easy, followed by 25 minutes stretching/yoga with core.
Thursday – 7 miles total with first 2 miles uphill, 3 flat with a few rolling hills, and last 2 mostly downhill. It was super hot and humid again – one of those runs where bugs are sticking to your face and you’re drowning in sweat. But, at least I had my Friday rest day to look forward to.
Later I did a 30 minute intermediate vinyasa flow.
Friday – Rest day. I did just a bit of stretching and a lot of foam rolling.
After my run on Thursday I noticed that my left hamstring – which is weak from pulling it twice doing gymnastics as a teenager – was feeling tighter and achier than usual. I say more than “usual” because it honestly has never felt completely “right” my entire adult life, but surprisingly never seemed bothered by running. I do notice that the combination of hill running and a lot of hamstring stretching in yoga aggravates it, so the 30 minute more vigorous flow after a tough hilly run set it off I’m sure. Hitting the stupid out of my head as I type right now.
But seriously, while I don’t foresee this interfering with training in any real way (famous last words) I know I need to be careful with it meaning NOT overstretching it and NOT doing strenuous yoga after a strenuous run. Oh right, duh.
I remember a yoga instructor saying “the hamstrings do not respond to force, or even ambition.” That stuck with me and gives me chills when I think about it because it made so much sense for me and my dumb sensitive left hamstring. And everything else in my life, but, I’ll leave that for another day. I am an overstretch-er and need to back off.
Saturday – 15 miles! As far as summer weather goes, I was happy with the low humidity even though it was still in the mid 70’s. For the first time since last summer, I ran with my Hydration Backpack
My hamstring didn’t bother me during the run but felt sort of achy afterwards. I did about 30 minutes of stretching and tried to be really careful with my left side, although it did feel good to stretch the hamstring out and foam roll.
Sunday – 30 minutes of yoga in the morning with a focus on core, more foam rolling, rest day from running!
Summary – 38 miles; 25-ish minutes yoga/stretching 6 days, achy left hamstring but felt good otherwise. Runger has officially kicked in as expected and is not to be messed with!
Speaking of runger, here are a few of my recent meals. As if you couldn’t have guessed 😉
I eat the same stuff for breakfast, just more. Like instead of 2 pieces of bacon with half a sweet potato it becomes 3 plus a whole sweet potato. And I save all the fat, I need the extra fat when I’m training.
And this has zero to do with marathon training, but, I’ve been into ketchup on my burgers lately. It’s partially laziness – I haven’t made sauces/mayo lately – but it also just tastes good and whatever small amount of onion in it is not bothering my stomach. In fact, my stomach has been feeling well lately overall, which is when I start experimenting with adding FODMAPs in.
Guess what? My Mocha Almond Fudge is pretty awesome in a bowl of fruit, why wouldn’t it be? Sadly, this was the last of it, which means I have to dream up and then make a new recipe!
I guess when this is a big part of your weekend, there’s really not much to complain about overall. Good reminder to myself to open my eyes and look around at the current moment instead of worrying about everything else.
Do you have any recurring/chronic achy or tight spots that flare up once in a while? How do you manage them?
What helps you get out of your head when you find yourself worrying about everything or getting down on yourself?
I am so glad you mentioned overstretching the hamstrings because yes, it’s a thing! I can’t overstretch mine and quite often skip the ending part of stretching with Pure Barre because it’s too much for my hamstrings! I can’t really stretch them much after a run either because it’ pulls them all wrong and they get tight (mostly my right one). Overthinking can be a vicious cycle and create the negative thought process that won’t end. The best thing I find to do when the negative thoughts start circling and can’t get out of my head is to call one of my friends. We find some humor and feel better. Talking about things seems to make them not so big anymore, you know?
You are smart, I will often just stretch anyway knowing it’s too much! Calling a friend is probably the healthiest thing to do when thoughts take a turn for the negative. I often internalize it before realizing I need to talk about it, but then when I do it makes a huge difference.
I have been saying for years that I feel like stretching the spots that I’ve had issues makes things worse. I definitely think the hamstrings get easily irritated when stretched. Its tough because I always feel like my hamstrings are tight but I never feel like stretching them feels good after.
It’s funny because stretching my hips always feels amazing, my right hamstring is fine, but my left hamstring just doesn’t like stretching it seems. I need to just listen to it and leave it alone!
So many people overstretch. And over hydrate and over EVERYTHING. But running is all about balance, after all, I guess you just gotta find yours again! I know what you mean about Saturday vs Sunday long runs. I switched back to Saturday runs for Phoenix, and I loved having that extra day after to get my ish together. I think having it on Saturday makes it still feel like it is an extension of the “work” week, so you are still in that mode of thinking and haven’t switched over to the new week yet.
And OMG the runger hit this weekend. O. M. G.
I agree about the Sat long run still feeling like part of the week, and then the weekend starting the minute I get back! And I think the runger is here to stay for a while 😉
Oh yea, I have a cranky femur from breaking it in college. My range of motion isn’t great which means in the opposite of you, I have to stretch constantly and a lot otherwise it hurts like crazy. Good thing you’re on top of it early enough in your training so it will stay happy. I think we all have our moments of getting down on ourselves. I’m glad you were able to pick yourself up though.
It’s interesting how stretching helps some things and harms others. I just enjoy stretching and just wind up overdoing it!
I’m the opposite and have a problem with under-stretching. I’ve been trying to be more vigilant about it lately because my hamstrings and hips are so tight that I have a very limited range of motion in general. Running doesn’t seem to help it. I just did my first long(ish) run on Saturday and proceeded to eat like a maniac for the rest of the weekend. Oh and I’m pro-Saturday long runs too.
I wish I could do every long run on a Saturday! I’ve gotten more flexible with having to do Sundays though, although I will never be happy with doing them on a weekday!
Awesome job on the 15 miler! It was hot this weekend. Yes, I think distance runners tend to have a weak spot that keeps popping up… for me it’s my left shin, but I’m feeling good doing less mileage right now.
Thank you! Looks like we’re getting a break from the heat later this week. I agree that with distance running we’re asking so much of our bodies that chronic issues are pretty common, just hopefully manageable if we can train smart!
Im sorry you felt down, i hate those slumps but I find i always come out of them with some new idea or perspective! To get out of it i usually just focus on all of my commitments, work, exercise, family, and the consistency helps to snap me out of it! My calcaneous joint in my foot is always a nagging issue, but luckily i have a great sports rehab chiropractor that helps!
You are right! Those down times are usually periods of change and something good comes from them – new ideas, etc. I’ve never been to a chiropractor, that’s so great you have success with yours!
I think even 5 degrees can make a big difference for a run, and even 5% difference in humidity as well. I have to check out that hydration backpack, I can’t seem to find a fuelbelt that is comfy enough to withstand training!
The humidity makes a huge difference for me – even 65 and humid feels horrible I think! I never liked fuel belts but the backpack doesn’t bother me at all.
I’m pretty lucky that I don’t have too many running related aches and pains (knock on wood) but I do always get extreme soreness/tightness in my calfs/arches but rolling usually does the trick! Awesome job on your long run 🙂
Knock on wood! But most likely you won’t have anything nagging if it’s not already there. My calves and arches are tight too after a long run and rolling feels amazing.
I am not a fan of stretching b/c I do think it can do more harm than good and the good is yet to be proven, actually. I’m glad you are listening to your body’s signals and responding. Sounds like training is in a great place for you!
Good point with stretching – I find that my hips feel great when I stretch but the left hamstring is telling me to back off, for sure.
I wish I had an over-stretching problem! I try to do yoga daily, but do not possess your ability to do it for 25+ minutes. I am a terrible stretcher because stillness has never been my forte. I try to journal before bed if I can feel myself getting a little anxious. That way I get all my thoughts out and forfeit less sleep. I know you’ve talked about sleep issues and I am the exact same way.
I used to journal before bed, long ago, pre kids, husband, and smart phone! Sleep hasn’t been terrible lately but it’s also not great. I really love the feeling of stretching and it’s one of the only times I can be “still” but I know I need to back off that hamstring!
YES! My right hamstring. I’ve been told not to foam roll an injury, only stiff muscles. If they’re sore, then stay away from the roller and stretching. There’s such a fine line between stiff and sore muscles though. Stretching our hammies are like trying to stretch those plastic grocery bags without ripping them. We’re supposed to do it really slowly and gently.
I know what you mean about that fine line, I’m always confused when it comes to achy spots after a long run. I think I need to leave the hamstring alone, rolling and stretching only made it worse, if anything. Glad I’m getting feedback from people that seems to match my instinct. The grocery bag thing makes so much sense but also kind of makes me cringe!
Great job Michele!
Getting out of our own heads can be hard. I try to remind myself of good things that have happened to me and that can usually lift me out of the funk! A good run usually puts me back into that mindset! 🙂
A good run can fix almost anything! And a good talk too 🙂 Thank you!!
I pulled my left hamstring years ago in dance which lead me to pushing through and injuring my left knee and I developed patella femoral syndrome and was out of commission for 3 months with PT 😛 That was the only sports injust I’ve ever had…I think…knock on wood 😛
That’s interesting with your knee, because near the end of my Philly training I developed patellar tendonitis, and it didn’t fully go away until some point in the winter. While I don’t feel my knee at all now, I feel the hamstring! That darned hamstring has weakened my whole left side, and I’m going back 20 years to the first time I injured it.
I’ve actually been dealing with a flare up in my right glute and hip the past several weeks due to a combination I think of worn out shoes, doing several hilly runs when out of town when I’m used to flat routes, and bumping my pace up for several consecutive runs. It’s so true that you see the error of your ways after the fact but never during the present time. I’m working with my chiropractor to get me back on track. It’s so frustrating though because I was in the process of building back up after having my daughter and was feeling awesome before the hilly runs. So, to get out of my own head space about my status I’ve been doing a lot of reading, trips to target, and playing with my daughter:)
I can totally relate, because I feel like it’s never just ONE thing that makes these flareups happen, but rather a collection of small things, that with bad timing, messes things up! It’s really hard to spot in the moment because no one thing seems all that bad. Glad you’re working with a chiropractor, I’m sure that will be helpful! I know that feeling of frustration though when you work so hard and then wind up with a setback.
I definitely have a habit of overthinking things and getting down on myself sometimes, but I’ve found the best way to deal wit that is either journal it out or talk it out with a friend. Things start getting way too cluttered in my head after a while, and getting those thoughts out there seems to free up space and make everything make more sense. I don’t know if that’s an actual thing or if it’s all in my head, but hey… it works 😛
Talking about it always helps, though I’m the type who internalizes things, not to “bother” anyone and by the time I talk about it I wonder why I didn’t reach out sooner. I used to journal but haven’t in so long, but I think it has the same effect that talking does – just getting it out of our heads!
i’m totally an over-stretcher! it’s hard to find just the right balance of stretching and not overdoing it… i’m just thankful every single run i get. i’ve noticed that my left knee gets a little achy after i’ve done over 10 miles, or i’ve done speedy runs. i know it’s all related to my hips and gluts so i’ve become super aware and meaningful with my stretching of those areas…
i can think my way into anything, so i’m really trying to find ways to think happy thoughts! i’m reading more ‘thoughtful’ things and i have a ‘mindful walking’ session 3-4 days a week with my boss. we walk, talk, and notice all the things we see. it’s the most amazing thing, i love it! she’s very spiritual and i feel so grateful that i have this energy and person in my life right now. being surrounded with positive, strong people is really nice 🙂
happy monday Michele!
It’s great that you know the origin of your aches – that can be a big mystery and we wind up focusing on the wrong things! It’s also hard for me to find a balance though with stretching – since I know I tend to overdo it I’m going to be mindful of “underdoing” it and then hopefully it’ll be just right 🙂
I love the idea of “mindful walking” – it sounds so peaceful and like a great way to spend time with someone!
Overthinking and feeling crapola = my nemesis. Especially lately. Definitely need to think of the bigger picture or being grateful and that has helped.
Also.. I have runger and I don’t run. Please say that’s a real thing.
You always make me truly LOL! Runger without running? If you want it, it’s yours 😉
And I’m not sure what it is lately, but I’ve been overthinking A LOT!
Oh the curse of over-thinking! Writing and exercise in some form or another usually help me with that.
I am sorry to hear that your hamstring is acting up! It sounds like you are doing all the right things with the yoga and foam rolling though.
It really can be a curse! I agree that writing and talking helps, and a nice easy run helps get me out of my head and see the world differently.
I definitely skimp on stretching as well. I’ll do some gentle yoga and a bit with the foam roller, but the idea of static stretching bores me. The runger has hit me also, and all I want to eat is bacon and eggs and potatoes at every meal because all the salt.
Yes! That is my meal you have described 🙂 Bacon (or sausage) eggs and potatoes or plantains are on repeat. It’s easy and oh so satisfying, plus the salt!!
Over thinker and over stretcher here! It’s second nature to me.
Oh I hear you!
The fudge in the fruit bowl? Sounds soooo yummy! What a great week for you. I definitely have flare ups and I typically go see my chiro for some relief. I hope the hammy feels better!
Fudge shows up everywhere because I’ve been making tons of it! Hopefully the hammy hangs in, thanks 🙂
fellow overthinker….i just dont get people who seem to not have “deep” thoughts and ponder things (ie boys most of the time). i have a hard time getting out of my head and out of my funk at times and agreeing talking about it is the best though sometimes i feel worse after talking it out if the person doesn’t “get” me. ive been trying to work through more issues on my own without talking it out so much. i think its gonna be a LONG journey on that for me. i agree though for a funk…i focus on saying outloud what i am grateful for. and saying. X really sucks right now and i dont see any good in it, but i will choose to look at Y since at least i have that. like embrace the bad then actively choose to look towards the good instead ????
as for injuries you make me laugh. i totally am guilty of “oh wait it probably wasn’t a good idea to do lower body heavy weights a day or 2 before my long run” UH DER. its like these things don’t enter my mind until after the fact ?????? as a “deep” thinker i would expect more from myself : )
We have so much in common! It’s funny how the overthinking tends to happen with things so unnecessary while we avoid the obvious!