injury | Through Heather's Looking Glass

Ocean Road 10K 2017 Race Recap

October 5, 2017 by Heather

This past weekend, I had the opportunity to fly to Rhode Island and have a weekend of fun, fitness, and learning with Cabot and the Cabot Fit Team. We traveled to Narragansett (and it took me all weekend to remember how to pronounce it!) visited a local farm, ate tons of great food, stayed in an adorable inn, and ran a gorgeous 10k. It was action packed but still restful which I loved. I will be sharing more on the rest of the weekend in another post, but this one is strictly about the Ocean Road 10k race.

I haven’t raced since February due to a nagging quad injury, so I was really excited to have this opportunity. I really love the 10k distance and thought it would be a good chance to test out my leg while racing on a beautiful course. The race was held on Sunday morning, and it was so fun to be able to watch the sun rise over the ocean. The sun comes up way earlier in Rhode Island than it does in Florida, so when I woke up at 6:15 it was just about to peek over the horizon.

I got dressed, ate breakfast in my room, and headed to the lobby to meet my teammates. This is when I realized it was 43 degrees outside and was thankful I had packed accordingly. We all hurried into the team van and off we went to the starting line. We made it to the runner drop off area, which just so happened to be by the water, so of COURSE we had to take a group photo.

We were cutting it pretty close, the race started at 8:00 and it was nearing 7:45, but we were just having too much fun.

We finally got our act together and walked to the start line, only to discover there were VERY few port-o-potties and a line well over 100 people long. I decided I was just going to have to hold it, as they were lining people up and then singing the national anthem before I could really decide what I wanted to do. I hurried and turned on my Garmin and got Pandora working, and then we were racing! I was cold, but I have run enough races to know that I personally warm up very fast even when it’s cold outside and hate being miserably hot at a race because I overdressed, so I opted to wear a skirt, compression socks, and a throw away jacket over my team shirt, as well as something to keep my ears warm.

I started off too fast (shocker) and realized my thighs were completely numb. I just kept moving and was hitting them making sure my legs were still there, it was the oddest feeling. I got in the zone and just listened to my music and soaked in the gorgeous surroundings. They don’t call it the Ocean Road 10k for nothing. You literally run right along the ocean for much of the course. We passed gorgeous homes, beautiful tree lines streets, and rolling hills. I ended up throwing off my top layer at mile 2 and was so glad I didn’t overdress. My face was hot but my ears were cold, so I was again glad for the head wear.

I didn’t take many photos because I was just soaking it all in. I did take a few Instagram stories but didn’t save them to my phone. I kept a pretty good clip the first three miles considering I didn’t really train. I run 3 miles twice a week on the treadmill at Orange Theory, and I ran one four miler and one five miler prior to the race and called it a training cycle. (Hey, life is crazy right now ok?)

Anyway, I wasn’t expecting any kind of PR, I was just curious to see how my quad would do. Mile one was a sub 9:00 mile, and two and three were low nines. That’s where the wheels came off. At about mile 3.5ish, my leg started to get tight. I have not been training on up or downhills (I live in flat Florida!) and I foolishly thought it would still be OK. I had a goal to not walk, so I just kept on trucking even though my pace slowed down.

I made it to mile 5, and we were soon heading down a hill right out onto Ocean Road and past the inn where we were staying. This was my favorite part of the course.

I saw mile six, and knew I was close, but unfortunately didn’t really have any “kick” to give, so I just kept on at the same pace, taking in the beautiful sites. I finished it just over 59 minutes, not a PR, but I was super proud of my pace all things considered.

I found a couple of my teammates who had already finished, and we cheered on the rest of the girls as they came in, then we all walked down to the beach to take pictures of course.

ocean road

we took off our shoes, dipped our tired feet in the freezing water, then walked back to the inn. It was an amazing morning and I was so happy to have had the chance to run in such an amazing place. I quickly fell in love with Narragansett, and hope to return someday.

The race is in it’s fifth year, and if you live nearby (or not!) I highly recommend running it. We got lucky with perfect weather and it really was the cherry on top of a great race.

Disclosure: I attended this weekend free of charge thanks to Cabot, however all thoughts and opinions are my own and I was not asked to write this post.

Filed Under: blogging, fitness, injury, Race Recaps, running, Running Skirts, vacation Tagged: 10k, cabot, cabot cheese, fitness, ocean road 10k, race recap, running

May 2017 Goals

May 2, 2017 by Heather

Happy new month! I know for most of the country it’s just starting to warm up and people are thinking about getting outside and doing outdoor activities. However, here in Florida, it’s getting into the mid 90’s and it’s time to hibernate inside for the next 6 months! Before we get into my May goals, let’s take a look at April. I have some interesting stuff going on this month so read all the way down!

1.) Be able to run the Star Wars Half pain free: C Well, my knee did hurt for the majority of the race, but it was manageable and I was still able to run/walk. The good news is every day it got better and better after, so it isn’t like it stayed hurting the same amount for days and days after. It’s been over a week and I have been walking pain free for 3 days. Back to foam rolling, stretching, and walking. (Please realize I knew that running 13.1 pain free was a stretch. Anyone who doesn’t run for 8 weeks then tries to run a half is going to have some aches and pains, but I am just glad my quad gave me zero pain, which is where the injury began back in February!)

2.) Organize extra room: B+ With Bobby’s help, we moved some of the storage items out and the room looks a lot better. I still have a couple of boxes and a handful of random items I need to find a home for, but it looks so much better than it did last month!

3.) Walk 4x’s a week: B I am giving myself a B because there was one week I only walked 3 times. It made me feel good to be able to do “something” even though I wasn’t running. We had some nice weather last month so I’m glad I got to take advantage of that before the heat set in. I was walking up to 3 miles at a time pain free!

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May goals:

1.) Eat Salad 3x’s a week: If you know me at all, you know salad is not my thing. However, I have been trying really hard at making myself eat it, and I know it’s good for me, too. I have been adding fruit and other things I like to make it easier, and so far it hasn’t been so bad (I started my experiment over the weekend). I know it will help my overall health!

2.) Organize my guest room: Now that one room is almost completely cleaned out, it’s time to move on to the guest room. Same as last month, this room just needs some purging and organizing to make me not want to keep the door shut all the time!

3.) Lose 4 pounds: Ok guys. Here is the big one. It’s something I have been trying to ignore since March, but I can’t any longer. I was doing so well maintaining my weight when we first moved to Florida, but then I got injured. I thought I would only be out of commission for a week or two, so I didn’t bother trying to do other workouts because I thought my body could use a break. Then two weeks turned into a month then six weeks and two months. Yes I started walking after 6/7 weeks, but with the way I was eating I was still gaining weight. After our most recent trip and feeling gross after eating fried and fatty foods for a week, I decided my body needed a cleanse/reset.

I have sold Advocare for years, but I generally don’t talk about it unless someone asks me, and then I took the past 6 months off because of the move etc. However, I think the best thing for me right now is to do the 24 day challenge. I have done it a few times in the past and it’s a really good jump start for me to get back on track. Please hear me when I say it’s ENTIRELY possible to lose weight without this program. I have done it before. However, sometimes I need a little more motivation and a strict schedule to follow, an I think right now this is what I need.

However, I would love some accountability, so I thought it would be a great idea to open this up to my readers and see if any of you wanted to participate in the challenge with me. If you purchase the products from my link and if I get enough interest, I would open up a Facebook challenge group where we can hold each other accountable, share recipes, workouts, etc. to make it through the 24 days. If you are interested in joining in, you can email me at [email protected] or just purchase the challenge bundle here and I will be notified. If you have any questions please let me know! (PS: if you want 20% off your order, you can become a distributor. There are NO auto ships and NO minimum orders, simply purchase what you want when you want, you just have to pay the $59 distributor fee and it’s good for a year. You can choose to sell to others or just keep the discount for personal use. However, if you sell enough, you can get your discount up to 40%!)

I would be happy to discuss the options with you, or go through any add on products you may want to try for the challenge. I would love for you to join in with me and lose a little weight and get healthy before swimsuit season! (I am looking to start the challenge within the next two weeks, so if you would like to participate you would need to order this week to have time for shipping!)

QOTD: What are your goals for May? Is it hot where you live?

*Don’t forget that if your goals are in front of your face all the time you are more likely to stick with them! Click here to get my set of FREE goal and fitness tracking printables.

Filed Under: blogging, Disney, fitness, health, injury, Race Recaps, runDisney, running, vacation Tagged: half marathon, race recap, runDisney, running, star wars, travel, vacation

runDisney Star Wars Half Marathon 2017 Race Recap

April 28, 2017 by Heather

My husband and I recently ran the second annual Star Wars Dark Side half marathon at Walt Disney World. Check out my recap of the race below and email [email protected] if you have any questions about the race.

My alarm went off at 2:45 am, and I was actually oddly enough already awake. I knew just laying there would make it even harder to get up, so I begrudgingly did it and got ready for the race, taping my knee, and psyching myself up. I scarfed down a Quest bar and Bobby made eggs (seriously, who makes eggs at 2:45 in the morning?) and soon we were off to the buses. It was slightly chilly (for me, but I’m always cold) but not “cold” by any means. I could tell it was going to be a humid race though.

The bus pickup for Bay Lake Tower and the Contemporary was on the far side of the convention center, so we had quite a hike to get where we were going. However a bus was there waiting and we snagged the front row. We made it to the star very quickly since it was in the Magic Kingdom parking lot, and we got in line for the bathrooms then made it into our corals with an hour left to spare. I know runDisney wants to make sure everyone gets there on time, but we got on a bus right before 4 am (which is when they say the last buses leave for runners) and we had WAY more than enough time to spare. We sat down in coral C and waited…and waited…and waited. When you are sitting there waiting to run 13.1 miles you begin to contemplate why you spent money to be tortured in this way. Anyway, soon it was time for the National Anthem and then coral A got their fireworks and start, and we were moving up to the front.

Then we were running…and it was dark. Like REALLY dark. A lot of the street lights weren’t on/working and I was concerned about tripping on something it was so dark. We made a huge loop and ended up almost next to the start line. We were in the 3rd of 19 waves, so we kept hearing fireworks for a very long time. We then turned onto Bear Island road, which reminded me of running the marathon around into the back of Animal Kingdom, which is exactly where we were headed. But not before running into some storm troopers!

My knee began to bother me a little bit so we did run walk intervals, which I was fine with since I had not been running since the Princess half eight weeks ago.

There were a few photo op’s that didn’t involve characters which I thought was a nice touch. Since I don’t know a ton about Star Wars (don’t hate me) I had to get Bobby to explain several things to me.

We made it into Animal Kingdom, hit the bathrooms, and made it around the park. I was actually shooting an Instagram story in the below photo. Gotta work while I run!

On the other side of Animal Kingdom we ran into these guys. Bobby told me to do this with my hands but I still have no idea why.

Dark Maul was next. Clearly I am impressed with Star Wars characters. However, Bobby was in his element.

At about mile eight, Bobby’s lack of training began to show. Poor guy doesn’t have time to run, and he ran one six mile run and a few short runs before the race, but that’s it. His hamstrings began to cramp up and his knees were aching pretty badly, so we did more walking the last few miles of the race, and stopped some so he could stretch.

I really enjoyed running a different course than the same ones I have done over and over, and in particular I loved going through Hollywood Studios an dover the Boardwalk.

But what I did NOT like is the path going from DHS to the Boardwalk. It’s super narrow and was really congested. You can’t get around people so it was slow going the whole way. Oh well!

I kinda like him.

On the Boardwalk there were more fun characters to pose with.

Selfie with a Storm Trooper? Why not!

As we came down towards the International gateway area, we saw Chewie but didn’t see a clear path to get to him from the road, so we hopped in the grass to get over to the line and a cast member yelled at us in a not so magical voice to get off the grass. Oy.

We made the turn into EPCOT and started around the World Showcase.

My attempt at getting Spaceship Earth in the background.

Near where the gospel choir is at other runDisney races, we saw these two and of course had to stop. Leia’s face cracks me up.

We made one final turn past the mile 13 marker, and were in the home stretch. Across the finish line we went and another half marathon was now complete.

We didn’t stick around because my parents were watching Emma Kate, and we had fastpasses at Animal Kingdom so we hopped on a bus and headed back to the resort, eating snacks from our boxes on the way. Another race to check off my list!

QOTD: Are you a Star Wars fan? Would you ever run this race?

Filed Under: blogging, Disney, fitness, injury, Race Recaps, runDisney, running, vacation Tagged: Disney World, half marathon, runDisney, running, star wars

Quad and Knee Running Injury Update and Info

April 6, 2017 by Heather

Hola friends! If you have been following along, you may have noticed a lack of running social media posts. Or maybe you watch my Instagram stories talking about how I have been injured since the runDisney Princess half. I wanted to share an update with you on my progress in case anyone is going through the same or similar thing.

Honestly, I’m still not 100% sure what happened. I was running really well leading up to Princess, and getting faster over short distances due to Orange Theory Fitness. I had run up to a 10 mile training run, which is not out of the ordinary for me leading up to a half marathon, especially one I am not running all out/am running for fun like Princess.

I haven’t had a running injury in a LONG time, so you can imagine my frustration when leg pain I had at the very end of the half and then the few days after….never fully went away. Let me back up. I noticed the last mile or two of the Princess half that my upper middle portion of my quad was hurting as I lifted that leg to pull it forward for a stride. I chalked it up to a tweak and sore muscles from running 13.1 miles and went on my way. I had a hard time walking that night, but thought after a good night’s sleep I would feel better the next day.

Interestingly enough, the next day my quad pain had subsided by about half, but the pain had shifted down to the inside of my kneecap. So strange I know. I took some Motrin, stretched a bit, and continued on walking around the parks for two days. The pain would get progressively worse during the day, then feel much better (but still there) by morning. I got home on Wednesday, and took two full days off before going back to Orange Theory on Friday. It felt like someone was stabbing me in the inside of my knee, and my quad hurt when I rowed. I was dumb and ran through it. I took the whole weekend off, stretching and foam rolling and tried again Monday. The pain continued, but this time I was (a bit ) smarter about it and did the elliptical instead of the treadmill in class. After that class I was still having issues and knew I needed to make a decision.

Fortunately, OTF allows you to freeze your account for a month for $15 instead of paying the monthly fee and not using it. I started foam rolling and stretching every day, and did zero cardio. After another week of this, I started slowly adding in some strengthing exercises I found online. After 3.5 weeks, I decided to try going for a walk/run with some KT Tape on. while my leg definitely felt better than it had been, I was still having tightness and pain. After talking to a couple of doctor friends, the consensus was as long as it was getting better and not staying at the same pain level, it was probably a tear that needed more time to heal. Apparently 3.5 weeks is not enough. They told me to try walking but STOP if it hurts, and then eventually move to running, but never running through pain. Also to keep stretching etc.

I followed their advice, and after another week tried walking a mile, then slowly went up to 1.5 miles throwing in a few short runs, and now I am up to 2 miles run walking with no pain. I am also still foam rolling and stretching daily like it’s my job, and wearing KT tape. so my timeline was as follows:

Sunday February 26: Injury occurs.

Monday-Tuesday 27/28: Walking all day at Disney parks

Wednesday/Thursday 1/2: rest completely and stretch/foam roll

Friday 3: OTF…lots of knee pain, some quad pain

Saturday and Sunday 4/5: complete rest, with stretching/rolling

Monday 6: OTF, still pain even on elliptical

Tuesday 7: Freeze OTF account, stretch and roll rest of this week and the next plus a few days.

Thursday 23rd: Tried to go for a run, got frustrated because I still had pain and tightness. Talked to doctor friends.

Friday 24-April 5: Walk while slowly building up to adding in runs, now up to 2 miles run/walking. Still foam rolling and stretching daily. Doing PT exercises 3/4 times a week.

Of course, every injury is different, so if you have the same one as me it may take you more or less time to heal, or you may have done some sort of damage that requires surgery. I think the key for me was that the more I stayed off of it, it slowly got better. If it had stayed at the same pain level for a month, I for sure would have gone to get an MRI. This is the same leg that I have had IT band issues with in the past, so I’m not surprised that it’s giving me fits again. I know if I had incorporated daily stretching and rolling into my routine to begin with, I could have potentially saved myself 6 weeks of frustration.

I know I am not totally out of the woods yet, but I do plan to run/walk the Star Wars half at the end of this month. Fingers crossed I can do it pain free!

QOTD: Have you had a running injury before? What did you do?

Filed Under: Disney, fitness, health, injury, runDisney, running Tagged: half marathon, injury, knee injury, leg injury, runDisney, running, running injury

April 2017 Goals

March 30, 2017 by Heather

Happy Spring! Can you believe it? I’m actually EARLY with my goals post this month! I hope the weather is warming up wherever you are. I know that spring makes people want to clean and organize, so this is the perfect time to get serious about those goals you set in January (or to create some new ones). Before we get into my goals for April, let’s take a look back at my not so stellar March goals:

1.) Track my food 1-2 days a week on My Fitness Pal: F This was not my best month. As you may know, I injured myself running the Princess half so March was just kind of wonky on the health and fitness front. I was angry and frustrated with my injury for a couple of weeks, so I wasn’t super focused on my eating. I will say the second half of the month I did much better and ate by feeling of fullness rather than snacking just to have something to do while I worked etc.

2.) Orange Theory twice a week: F After the Princess half, I went twice in 3 days before realizing I needed to freeze my membership for a month in order to heal my leg. So, obviously I didn’t go twice a week after that/the entire month of March, so this one doesn’t really apply and I don’t consider it a true failure because I have been stretching and foam rolling and doing PT exercises.

3.) Put Together my Bar Stools: A+ YES! Finally an A+! I put one together by myself, then helped Bobby with the other two. I am sitting on one as I type, too. It’s nice to have another seating option other than our dining room table, especially for quick meals or just to chat with someone while they are in the kitchen.

Now for my April goals:

1.) Be able to run the Star Wars Half pain free: I started walking some, and also continue to stretch and foam roll in hopes I can run walk the Star Wars half pain free at the end of April. Fingers crossed!

2.) Organize extra room: We have an extra room in our house the we currently use for storage. Since I never go in there, I just shut the door and pretend it doesn’t exist. I know I need to get it organized though, so I am going to work on that this month.

3.) Walk 4x’s a week: My plan is to walk 2-3 miles four times a week, with a few short (like 1/10 of a mile) runs thrown in until I feel like I can run for longer without hurting.

4.) Stretch and foam roll every day: Honestly I should have been doing this all along, but when things don’t hurt, it’s the first thing I let slide. I have been doing pretty good about this, but I fear once I am well I will forget about it again and I don’t want to do that!

Want an easy way to track your goals and fitness habits? Check out my free set of printables to help you take action steps!

QOTD: What is a goal you have for this month? How do you handle a workout injury?

Filed Under: blogging, fitness, injury Tagged: fitness, goals, injury, Spring

IT Band Stretches and Photos

May 30, 2016 by Heather

IT band pain is a topic I am quite well versed in (unfortunately…) and so I wanted to share some of my favorite stretches. Here are six things I try to do several times a week. My IT band is currently behaving, but that can change so quickly, so I choose to be proactive. I hope these IT band stretches help some of you who have been struggling!

IT Band Stretches:

Stretch 1: If your RIGHT IT band is the problem, stand with your right foot crossed behind your left and lean towards your left with either your arm in the air or your hands on your hips. Hold for 15-20 seconds, repeat. (follow this rule for all stretches mentioned)

IT band stretch 4

Stretch 2: If your LEFT IT band is the problem, sit on the floor with your right leg straight. cross your left leg over your right, and twist your body to the left, pushing against your left leg for resistance.

IT band stretches 3

Stretch 3: Yoga has really helped me, especially the pigeon pose. If your RIGHT IT band is bothering you, put your right leg underneath your body with your left leg out straight behind you. use your arms to balance, and try to sink down as far as you can. Hurts so good! (By the way, I am finally getting slightly visible triceps, which is hard for my long muscles, yay!)

IT band stretch 2

Stretch 4: Find something sturdy you can lean against, and put your hands on it. if your RIGHT IT band is bothering you, use your left leg as the stabilizer leg, and slide your right leg out to the left behind your left leg and push/sink as far as you can.

IT band stretch 1

Stretch 5: this involves a Foam Roller (and if you have IT band pain you DEFINITELY should own one of these anyway!) Lay your hip/leg on the side of the pain, put your other leg out in front to stabilize, and ROLL until you find a sore spot, then sit on that spot for several seconds.

IT band stretch

Stretch 6: lay on the floor on your left side if your RIGHT IT band is bothering you. Put your right leg behind your body and hold your foot. Put your left foot/heel by your right knee, you should feel a deep stretch.

band stretches

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A few key things to keep in mind if you are suffering with IT band pain and looking to do IT band stretches. (This is based on my own personal experience, if you are having pain go see a doctor, physical therapist, chiropractor, etc.)

1.) REST. I took 6 full weeks off of running when mine was at it’s worst. It won’t get better if you keep running through the pain. Trust me on this, I tried, and it wasn’t until I took some time off that I truly felt better.

2.) Foam roll like it’s your job. It hurts, it sucks, but it will help loosen you up. Or, be proactive and use it a few times a week to keep problems at bay. A tennis ball works, too.

3.) Ice. Icing helped alleviate my swelling, especially at first when I was not being smart and was still running.

4.) Massage. I know actual sports massages are expensive, but if you can swing it, do it.

5.) Of course, stretch. A good stretching routine is something you should be doing anyway! (As I look in the mirror and tell myself…)

6.) Use resistance bands. < —- These are the resistance bands I personally use to help strengthen my hips and glutes to prevent a flare up from occurring again. They are inexpensive and totally worth it! I use them while I watch TV.

*I have also used this brace for my knee and feel that it did help to an extent for shorter runs.

If you are looking for a way to track your daily fitness routine and goals, check out my FREE set of printables!

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QOTD: Have you ever suffered with IT band pain? Do you do IT band stretches? Any other helpful hints you can think of?

Disclosure: This post may contain affiliate links

Filed Under: fitness, injury, running, tips Tagged: foam roll, IT band, IT band injury, IT band stretches, knee injury, running injury, running knee pain

Jeff Galloway Tips: Why We Get Injured

March 28, 2015 by Heather

Here are some more great tips from Jeff Galloway about injury. I find these so interesting since I struggle with injury a lot. Hopefully they will help you to run injury free!

Why do we get injured?

1. Be aware of irritation of weak links.

The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet -Calf – Achilles -Hip – Glute/piriformis/sciaticia

But the body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.

So if you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.

2. Stress buildup due to the way we train.

Training schedule is too intense-not enough rest between stress.
Adverse Training Components-speed is too fast or has too much, too soon.
Running form-too long a stride, forward lean, bouncing too high off the ground.

So staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury

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Top 5 ways to avoid stress buildup-and avoid injuries

1. Take walk breaks more frequently, and run shorter run segments

2. Form: shorter stride, feet low to the ground

3. Slower long runs, with more walk breaks

4. Avoid Stretching

5. Be careful when running speed sessions

Register now for the Jeff Galloway 13.1 with no risk! The 2nd annual half marathon on Dec. 13, 2015 is currently $95. You can sign up with no risk! Take advantage of this low price, and if you can’t make it, you can roll into the virtual option with no extra charge!

Jeff Galloway 13.1!

Disclosure: As a Jeff Galloway blogger I am provided with tips to share with my readers.

Filed Under: blogging, fitness, injury, running, tips Tagged: injury, Jeff Galloway, running, tips

Jeff Galloway: Tips for Injury

March 13, 2015 by Heather

Hi friends! I fly out to LA today for the LA marathon! I can’t wait to make new friends, see old friends, and hang out with the ASICS crew. While I am flying across the country, be sure to check out these tips on injury and prevention from Jeff Galloway. I will be using his run walk run method for Sunday’s race!

Jeff Galloway injury tips:

Most injuries experienced by my runners are due to 1) pacing long runs too fast, 2) increasing the weekly mileage too quickly, 3)lengthening stride and 4) stretching.

The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES)

Finding the right Run Walk Run strategy from the beginning of a run has been the best way I’ve found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See my book RUN WALK RUN)

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Are you concerned that running will damage joints, and other body parts ? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.
While researching for my book RUNNING UNTIL YOU’RE 100, I reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.
It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.

As long as you stay below the threshold of irritation you can often continue to run while the injury heals.

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The last line about continuing to run while an injury heals is what helped me finish training for the LA marathon, as I was recovering from tendonitis. I’m still doing physical therapy exercises though!

QOTD: Do you find these tips helpful? Have you run through an injury?

Filed Under: blogging, fitness, health, injury, running, tips Tagged: Jeff Galloway, run walk run, running, tips

Hip Injury Update

February 17, 2015 by Heather

Hello friends! HAPPY MARDI GRAS! My brain is all over the place today. I have so much packing left to do and errands to run and we leave tomorrow afternoon! At least the baby goes to daycare for a few hours today so hopefully I can get it all done.

Anyway, I went to the doctor yesterday to see about my hip/knee situation. After filling out lots of paperwork, I was taken to the back.

They took some xrays, and after a physcal evaluation etc. didn’t find any tears thank goodness. They poked around a lot and found several tender spots, and he had me stand on a stepstool on my bad leg and hold my other leg off the front and so a squat. Yeah….I was wobbling all. over. the. place.

So my officially diagnosis is tendonitis. He said the scoliosis probably doesn’t help, but he said every time I run and take a step with that right leg, it is basically doing all of that wobbling with every step. A lot of people run with it and are fine, but due to my run on the crazy streets of NOLA, mine kind of “flared up”. So, he gave me some strong anti-inflammatory pills and I have an evaluation with a physical therapist tomorrow.

Bummer is I won’t be able to start right away because I will be out of town for a week, but hopefully they will be able to give me some strengthening exercises I can do at home. If I am still struggling before the marathon, I can get a cortisone injection to get me through it, but the doc is confident I will be able to manage the race. I can still run though so with the help of the anti-inflammatory pills, I should be fine to finish training.

I’m not looking forward to all the PT, but I am glad that I went to get it looked at and am hopefully on my way to getting well!

QOTD: Have you ever been to physical therapy?

Filed Under: fitness, health, injury, running Tagged: hip injury, injury update, running injury, tendinitis

Rock ‘n Roll New Orleans Half Race Recap 2015

February 4, 2015 by Heather

This was my 4th time to run Rock ‘n Roll New Orleans, and we were so blessed with amazing weather! I know the year before it was muggy and humid, so I was preparing for the worst and was pleasantly surprised! Low of mid 40’s at the start (very windy!) But sunny and high of 65 for the day. Perfect! We ran in the 50’s the whole race, but let me backtrack.

We set our alarms for 5:15 in hopes to be out the door at 6:15. We had to walk over a half mile to get to the Hilton which is where the VIP breakfast was being held (more on that later).

My tutu was made my Lesley, I love the beads!

It was dark, and cold, and very windy! Luckily we were checking gear bags so I was able to wear a jacket as we walked.

We ate breakfast, checked our bags, and waited until the last possible minute to head out into the cold. The race was starting at 7:30, so at 7:15 we began our short walk to the corrals.

There was no one checking bibs at the corral entrances so people from almost every corral were jumping into ours and we could barely squeeze in. Def. something I hope they change in the future.

We only had to wait about 3 minutes before the National anthem was sung and the first corral was off!

We slowly moved up until it was our turn.

We started out slow, and I quickly warmed up like I knew I would. I had no idea what to expect from this race. I had only done one 10 miler and one 12 miler since having the baby, so I was just aiming to have fun and get a general idea of where my fitness level was.

We left the French quarter and headed into the garden district with the big beautiful houses.

The miles were ticking by and I was trying to keep a steady pace. I wasn’t pushing too hard because I didn’t want to blow up at the end.

Somewhere around mile 4.5ish, the leaders passed going the other way, and other runners slowly began to trickle past going in the opposite direction.

We soon found the turnaround…and my hip started to ache. This was not good because 1.) It was so early in the race and 2.) I had already taken tylenol, so it was apparently hurting badly if the tylenol wasn’t even helping anymore. I have had IT band and hip bursitis issues on and off for years. I took really good care of my knee the week leading up to the race. I ran a fast for me 5 miler the Monday before and had zero pain anywhere, so why was my hip hurting before mile 5? Then it hit me. The stupid terrible roads! They were bad yall. People all around us were tripping and catching themselves. They were so uneven, so many potholes, it was difficult to run, and I think that may have had something to do with the hip issue. I trudged on, looking for people I knew going the other way. There was a section where we passed runners right next to us.

We passed a couple of bands, and my hip pain got worse and was changing up my gait.

We made it back to the French quarter, and there was a fuel stop. I had already taken one around mile 5, but I took another and also took some more tylenol. I must say, despite the hip pain, I was still having fun. The miles were ticking by fairly quickly and the weather was just perfect.

We passed the relay point for those running in teams, and just kept on trucking along.

As we headed back into the heart of the city, we passed the lulu cheer crew, which made me think about some of the other really funny signs we saw…none of which I can remember now. Whoops!

Good morning New Orleans!

By this time we were around mile 9-10ish, and I remembered a stretch I used to do to help with my hip pain a couple of years ago. Bobby stopped to go to the bathroom and said he would catch up to me, so I pulled off to the side to stretch. I crossed my ankle over the top of my other knee and squatted into a sitting position and could feel the immediate pull and stretch on my hip. It hurt but felt good at the same time, and gave me a couple of tenths of way less painful running.

This would begin the pattern for the rest of the race, and is when my pace slowed because of all the stopping to stretch. However, doing this every so often helped me to finish so I’m not complaining!

We passed the French market, and made a turn only tree lined Esplanade.

For those wondering, the Mississippi River is on the right, behind that big wall.

The final two miles of the race I really began to struggle. I was reaching my threshold and was pushing myself a bit more and it was getting harder to keep pace as I hobbled along.

Fake it till you make it right?

I kept reminding myself I JUST had a baby four months yesterday, and at least I was out here trying, and that there would be better races.

Just keep swimming…almost there!

My breathing was getting more labored, but I was ok because I knew how close we were.

I could see the art museum in the distance and knew he finish line was just behind it. But not before some King cake and jello shots, right?

I stopped and stretched again, right before a final push to the finish.

My hip was throbbing, but I was about to get to stop, wahoo!I could see mile 13 up ahead, almost there!

Finish line. Finish line, Finnish line.

aaannnnd DONE!

2:27. I wanted 2:20, but I’ll take it considering the hip issues. It definitely slowed me down, but I am still proud of myself. It gives me a base to work off of and gave me the confidence I needed to keep going with future races. After having to take over 5 months off completely from running during pregnancy and starting from scratch run walking one mile after delivery, I will definitely take it. I now know I really need to focus on stretching, rolling, and strengthening my hip and butt muscles. The good news: my knee held up great!

A huge thanks to my wonderful husband who is way faster than me for running along side of me, taking pictures, and encouraging me. What a trooper! We headed to the VIP tent to enjoy the gorgeous afternoon (more on that later, too!)

Another half in the books. It wasn’t the prettiest, but I am still so proud.

Do you want to run ANY* Rock ‘n Roll race in the US and get $15 off? Enter code LOOKINGGLASS15 at checkout for the discount! Offer INCLUDES Canada!

QOTD: Have you ever been proud of a race that wasn’t your fastest?

*Does not include RnR Vegas

Filed Under: fitness, injury, Race Recaps, running Tagged: half marathon, Mardi Gras, NOLA, race recap, Rock 'N" Roll, rock n roll new Orleans