Just What the Doctor Ordered

By Kelly

Wednesday Workout-5 mile treadmill run

Dr. G., my sports medicine doctor recommended to add more cross training into my work-out routine.   Look what arrived today.

 

 

An early Christmas present, the Life Fitness elliptical. 

With Ryan’s muscle pull and my knee, we decided this would be a great Christmas gift we would get each other. 

Since I ran this morning I only spent about 5 minutes on it, but Ryan jumped on it for 40 minutes and was dripping with sweat when he was done.   I know it will not be the intensity of running, but I am looking forward to have another option at home to give m knee a break.  

 

 

 

Head, Shoulders, Knees and Toes….

By Kelly…

Workouts:

Sunday-Two mile walk with Ryan and the beasts; 2 mile treadmill 12.5 incline walk; 20 minute bike

Monday-3 mile treadmill run/Pure Barre DVD

Tuesday-60 minute spinning class

Wednesday-4 mile treadmill run/2 mile walk with Ryan and the beasts

Let’s start with the knees….I finally went to see a Sports Medicine Doctor about my knee.

Diagnosis-Runners Knee.   His thoughts are that the muscle pull in my calf while training for MCM caused me to alter my stride which then caused a knee injury.

Treatment-a prescription strength anti inflammatory ; incorporate in more cross training and wear one of these while I am running…

The Shock Doctor Knee Compression Sleeve.    Surprisingly it did not bother me at all while running.   If only LuLulemon sold one in pink.

His other recommendation is to do more cross training using the elliptical, spinning/biking and swimming.    If not feeling great before Cap City Half Marathon training starts, he will give me a shot of cortisone.    I can’t remember the last time I didn’t have knee paid after running, but I have felt great today after my 4 miles!

Now on to my headI need to get my head back in the game.   I have spent the last 3 months trying to self-heal, and babying myself because I feared another injury.   Although training will not start until after the first of the year, now is the time to focus on getting my body and mind ready to PR the Cap City half marathon in May.  As Ryan tells me time and time again,  not believing in my running ability is the biggest thing holding me back.    I need to remember this…

“Mental will is a muscle that needs exercise, just like the muscles of the body.”
-Lynn Jennings

Finally Shoulders and Toes –I spent an hour on Saturday working out at Pure Barre in Columbus.

 This is why my shoulders and toes hurt…

I have taken the class only twice before and I forgot how tough it is.   If you have a chance to attend a class it is well worth the price.  I was sore for two days after.   Although we don’t have a class close by I did get a DVD which I hope to incorporate into my training.

 

 

 

 

The Best-Ever Thanksgiving B.S.

by Sue

Despite the usual holiday weekend insanity, I did manage to get this in:

Wednesday: 6 treadmill miles in 51:36
Thursday: 6 treadmill miles in 51:40
Friday: 6 treadmill miles in 51:55
Saturday: 6 treadmill miles in 51:28

The “I-totally-ate-too-much-over-the-last-four-days” guilt worked well as a motivator.

Thanksgiving dinner’s most delicious healthy dish winner was my sister, who made what’s on the front of the plate.

20121127-121209.jpg
Brussels Sprout Salad with Toasted Hazelnuts, Sunflower Seeds, and Dates (In Style magazine, November 2012)

Serves 8

11/2 lb. Brussels sprouts
Salt
2 tbsp butter
2 tbsp olive oil
2 tbsp sherry vinegar
Juice of 1/2 lemon
9 dates, diced small
1/2 cup hazelnuts, lightly toasted and skinned (rub with a dish towel when warm)
2 tbsp sunflower seeds
Freshly ground black pepper

1) Cut ends off sprouts; peel off all the leaves.
2) Place 1/4 cup water in a 2-quart saucepan, add a pinch of salt, and bring to a boil. Add sprouts; cover, and cook over high heat for 2-3 minutes, until leaves are tender and bright.
3) Immediately pour cold water into the pan to stop the cooking; drain well. Use paper towels to dry.
4) For the dressing, melt butter in a pan over medium-high hear until it’s bubbling and brown; pour into a bowl. Add oil, vinegar, lemon juice, dates and 1/4 tsp salt. Mix well; dress sprouts. Sprinkle in nuts and seeds; gently toss. Add pepper to taste.

And the winner of the most delicious unhealthy dish goes to….everyone else.

20121127-123535.jpg
Place holders we made. Little Martha Stewart likes to be in charge of the seating arrangement.

Besides a wonderful holiday spent with family, Thanksgiving weekend for us also means

20121127-123832.jpg
the Christmas Dance Show!

24 total miles for the week.

More Thankfulness

by Sue

I am thankful for my family, especially these people,

20121123-191254.jpg

20121123-191337.jpg
for all the big and little things they do to make my life a wonderful adventure. I am so blessed.

I am thankful for my friends, near and far; and of the near ones, most especially Kelly, who truly is one of the most amazing people I know. Thank you for being my “person”.

I am thankful for the health of myself and my family, something so easily taken for granted.

I am thankful that despite all the countless miles I’ve run, my body has held up, allowing me the privilege of doing what I love.

Happy miles and Happy Thanksgiving!

Thankful..

By Kelly

Sue texted this morning and suggested we write a post today on what we are thankful for so here I go..

Friends-the older I get the more I appreciate each and every one of them. ..Including Sue who never stops inspiring me!

20121122-220401.jpg
I just returned Sunday from a girls trip in Mexico with these friends.

Family- I was lucky enough to spend the day at my Aunt’s house with 40+ relatives. It was especially fun to catch up with my mom who I haven’t seen in a month.

20121122-220956.jpg

My health- My brother was not able to join us this Thanksgiving because his MS prevents him from traveling far. Even with a bum knee I am blessed to have overall good health.

The beasts -these two make me smile everyday!

20121122-221646.jpg

Ryan Hall-he makes my life so much fun.

20121122-221858.jpg
Yes those are turkeys on his pants!

I hope everyone’s Thanksgiving was as wonderful as mine !

Running….Behind Schedule

by Sue

Things have been crazy busy lately.

Last week’s runs:

Monday: 6 treadmill miles in 51:34
Wednesday: 6 treadmill miles in 51:35
Saturday: 6 treadmill miles in 51:44
Sunday: 6 treadmill miles in 51:43

Consistent, if anything.

I was out of town with the girls for dance all weekend. I’m grateful for hotel treadmills because 1) otherwise I would not have gotten to run at all, and 2) since other people were running next to me I was forced to run the whole time without holding on. Didn’t want to look like a complete tool. I save that for the privacy of my basement.

I made this recipe from November’s Runner’s World a few weeks ago.

20121120-183235.jpg
The apple is filled with unsalted pumpkin seeds, chopped walnuts, and pomegranate seeds then microwaved. I topped it with a container of my favorite plain Greek yogurt with honey….

20121120-214934.jpg
….drizzled the honey on top and sprinkled with cinnamon. Almost as good as apple pie. Really.

Except I had no idea how to efficiently scoop out the pomegranate seeds. Later I happened to see a chef on Chopped take a mallet to the whole pomegranate. ??

24 total miles for the week.

Running After the MCM

by Sue

So what does one do with her time when a marathon and it’s training plan have come to an end?

She picks it right back up again. Not another marathon, just the running. At least for a while.

I honestly felt pretty decent after two days or so. I’ve read that it is recommended to take 26 days off from running after a 26 mile run. I can’t imagine. But I did take it easier, for sure.

My runs the two weeks post-MCM looked like this:

Wednesday: 4 treadmill miles in 34:59
Thursday: 4 treadmill miles in 34:27
Saturday: 4 treadmill miles in 34:23
Sunday: 4 treadmill miles in 34:26
16 total miles for the week.

Monday: 6 treadmill miles in 52:19
Tuesday: 6 treadmill miles in 51:50
Wednesday: 6 treadmill miles in 51:30
Friday: 6 treadmill miles in 51:28
24 total miles for the week.

It feels great to be back running. It also feels great not having those long, long weekend runs.

It is also very strange to have no races planned in the near future. I’m going to need to fix that.

20121117-133445.jpg
I thought that this looked fun, but knew that we were going to be out of town. Has anyone run this series?

So for now, it is the Cap City Half again in May. The goal=a half marathon PR.

Racing with one Goal…Have Fun…

By Kelly

After deferring MCM, I still had one race on the radar; the Nationwide Children’s Hospital Half Marathon.    This was my sister-in-law’s first half marathon and we thought it would be fun to run it together.   At the time we signed up my thought was this would be my training run the week before the MCM, but with an injury and since I had been doing very little running I have to admit I was a bit worried about running 13.1, but I was really excited about running with her.

My SIL trains and runs all her long runs based on heart rate.   She read Rich Roll’s book this year and started implementing the heart rate technique into her long runs and found she enjoys running without worrying about her speed, but instead making sure her heart rate is within her target zone.    If your heart rate gets too high you slow down, too low you speed up….Seems like common sense doesn’t it?

Rich Roll describes his training method in Finding Ultra. A very motivating read!

Race Day was perfect weather, cool and overcast.   We started in the last corral so it took some time to get to the start line and as we got close AC/DC’s Highway to Hell was blaring over the speakers.   Not sure that was the most motivating song to start to, but off we went.    My SIL had created a playlist and synced it on my Ipod, so we were listening to the same songs at the same time.   The great thing was that I never knew what my next song was going to be and a lot of them were songs that I would probably have never thought of adding to my playlist, but I loved them all!

Although I had my GPS watch on, I don’t remember looking at it once.   At some point during the race a race supporter on the sidelines asked us how much further we had to go and I had no idea.   I can’t remember any race when I wasn’t sure within a quarter of a mile of how far I had to go.    Except for an occasional twinge in my knee, I felt great the whole time and  I was able to run the whole thing.   The crowd support, not worrying about my finish time, the weather made it a perfect race…and the best thing was crossing the finish line with my SIL.  She had a goal to finish in 2:45 and we finished in 2:40.  If you have never done it before, run a race with someone who has never raced that distance before.  I felt the same sense of accomplishment that I did when I ran my first 13.1.   I have a feeling there will be many more races in her future.

Two Happy Finishers!!

What is next?   Getting an Appointment with a Sports Medicine Doctor to get my knee 100%….then running a PR at the Cap City Half Marathon in May 2013!!

Marine Corps Marathon, Part 2

by Sue

20121108-164628.jpg
My 5:30 am text to Kelly so she’d know what I was wearing.

We had the luxury of being picked up at our hotels by Cousin Bud’s dad, who dropped us off right at the Runners Village in one of the Pentagon parking lots. Runners Village was a huge, wide open fenced in area to wait before the short walk to the start. Way better than waiting in corrals forever with this freaked out face….

20121108-164952.jpg
They didn’t have a corral system per se, but there were clearly marked signs to direct you to pace groups and your estimated finish time. Ryan (sadly) made his final decision at this point that he was not going to try to keep up with either of us due to his injury, but would instead attempt to jog/walk.

So the rest went a little something like this….

Bud and I decided to keep the 4:00 pacer in sight, and then pass them in the final miles. This did involve some obsessive split checking each mile. The first few miles had some uphills but nothing unmanageable (it was early after all). It was definitely windy, but the weather, thankfully, was holding out. If it hadn’t, there could’ve been a very different ending to this story. Saw Kelly between miles 9 and 10. The crowd support was amazing. Although I had music with me, I ended up running the entire race without it.

We hit the half at 1:59. Although I was feeling good, I did begin to have some doubts at that point time goal-wise. The race was very, very crowded. Water stations were difficult to navigate, but there were plenty of them, therefore I can’t complain. This race sold out to 30,000 people, so I guess that’s expected.

20121108-170056.jpg
What my children were doing while I was grinding out the early miles.

I’m not sure about Bud, but I hit the wall at about 23.5. Which is not too bad of a place for that to happen. But this was where I just by chance saw my family, and I knew that sub-4:00 was in reach.

The last hill was BAD. But fortunately it was also short. And we finished. Bud just a little ahead of me (he’s more hill-proficient than I), a 12 minute PR for him. A 24 minute PR for me. 26.2 in 3:58:38.

At the finish at the Iwo Jima Memorial, we individually received our medals and a salute from a Marine. It was an emotional ending to what was truly a once in a lifetime experience.

And yes, Ryan “Beat the Bridge”.

Since I didn’t want to run with my phone, I don’t have any pictures at the end. I’m hoping for some decent race photos.

In review, this race was extremely well executed (it is the Marines, after all). A challenging but scenic course. Unbelievable Marine/crowd support. Little (but big) details like the hoodies at the finish. We also used the live runner tracking which was great. I can’t wait for Kelly to experience this next year!

Speaking of which, I NEVER would have even thought of doing this if Kelly wouldn’t have talked me into/signed me up for it in the first place. Thank you for believing I could reach my goal. Next year is YOUR year! I am also grateful to Ryan, who pushed me (hard) the countless miles we ran together on the Trail of Snakes. Because of that I was so much more prepared this time around.

And to Cousin Bud….thank you for helping me get the PR of all PRs. You rock dude! Could not have done it without you.

To the Marines who serve our country, you have my utmost respect and appreciation.

20121109-083803.jpg

20121109-083829.jpg
I still can’t believe I did it.

So what is next? Some relaxation and family time. They were all so tolerant of “Mommy’s weekend long runs”.

34.2 total miles for the week.

621.4 total miles training for this race.

Time for some new shoes.

Marine Corps Marathon, Part 1

by Sue

Since this race was what inspired Kelly and I to start our blog in the first place, I figured it was deserving of a two-part post.

20121102-165903.jpg
I read this quote many times before this race.

20121102-170032.jpg
And this one, my personal favorite.

We left for DC very worried about the weather. Hurricane Sandy heading toward the east coast, and a snowstorm coming from the opposite direction. First stop was the expo. Well organized, super crowded. A couple of my fave vendors were there: RunningSkirts and Nuun.

20121105-122825.jpg

20121105-122857.jpg
The race mock turtleneck. Front and back.

20121105-122949.jpg
Saturday morning breakfast ala Ryan Hall style.

Kids’ Race

20121105-123048.jpg
They both powered through one mile! And they got their medals from a Marine too.

Next up was Georgetown Cupcake. Anna is obsessed with the show DC Cupcakes, so I promised. Let the carb-loading continue….

20121105-123241.jpg
They chose the chocolate, I opted for the red velvet and salted caramel. Yes, both. And it really was all that and more.

20121105-123430.jpg
Happy Birthday to my husband, who drove 7-plus hours on his bday to take his crazy a$$ wife the love of his life to run a marathon in a hurricane.

To be continued….