Running torture/recovery devices

Earlier this week I was emailing back and forth with my cousin (Hi Maura!), who is running a half marathon on October 7 (same day as my marathon), and we were trading running apparatus recommendations. It occurred to me that I might share in some of our wacky accessories and means of recovery, and hopefully get recommendations on new ones. There's so much running gear out there, from GPS watches, special food, sports drinks, hydration belts, fancy headphones--it's probably all unnecessary. Nothing is actually required far beyond the right clothes, your legs, water, and stretching. But when my legs are tired and I've got aches and pains, I'll try almost anything, especially if it's cheap or recommended by a friend/trainer. Maybe I'm just a toy junkie. Anyways, here are some of my favorite recovery devices:

1. Ice bath:
Lately I've been taking these when I get home from my long runs. I take a quick hot shower to wash off the sweat, so I'm not sitting in my own filth. Then I get a cup of hot coffee, a magazine, and start filling up the tub with the coldest that comes out of the tap. If I'm feeling particularly brave, I throw in a few bowlfuls of ice from the freezer. I fill it up so it completely covers my legs, and then I sit for about 30 minutes. The thought here is that the cold water reduces inflammation and helps with muscle soreness. I met another marathoner this week who swears by this, but also she would rotate the ice bath with a hot shower (get in ice bath, run to another shower and get under hot hot water for 5 mins, back into ice bath, back into hot shower). I only have 1 tub so that's out for me!

2. Foot balls:
I have had some foot pain in the ball of my right foot, and the last time I went for shoes at Fleet Feet the salesperson recommended these Foot Balls. It's basically a nice little ball with fingers that can gently massage my feet. I keep it under my desk at work and just give it a few rolls every once in a while. They run about $5. 

3. Myofascial release/Foam Roller
Another particularly painful form of recovery is myofascial release. My chiropractor does this on my piriformis (butt/hip muscle) when I see her. It basically involves her jamming her thumbs into my butt while I do a leg stretch to break up tight muscle fibers (from what I understand). It's the kind of thing that "hurts good" because it hurts but I know it's helping loosen up my tight muscles. 

And then there's the foam roller, which is a way for self-myofascial release. The idea behind the foam roller is to use your body weight on the roller to create pressure and break up muscle knots that form that can't be broken up by stretching alone. Typically the area of concern for distance runners is the IT band, the iliotibial band which (in simplistic terms) connects your hips to your knees. Tightness in the IT band is usually the culprit of knee and hip pain in runners. Loosening up the knots in this muscle is very important for preventing this pain. 

I myself was talked into the "trigger point" foam roller (are you noticing a trend? I can be talked into anything at a running store). It is particularly gnarly, with little trigger points on it that change the pressure feeling on the area. It's a blessing and a curse, as foam rolling can be kind of painful. I find it's also helpful to not roll, but just rest on the points in the areas I need it. This set me back about $40, but they last longer than the regular foam rollers. 

I've also heard people swear by the following, although I haven't tried any of these:

1. KT Tape: 
You may have seem athletes during the Olympics with all sorts of brightly colored tape. That stuff is KT Tape, or Kinesiology Therapeutic Tape. The tape provides pain relief by relieving pressure in the pain area and increasing circulation to help recovery. And the best part is that the tape application lasts for days. They had a booth at the Expo at the Rock N Roll Half Marathon, taping up everyone's aches and pains, and the application lasts until after the race. 

2. Epsom salt bath:
Many people tout the benefits of Epsom salt baths, for minor aches and pains, soreness, inflammation, hangovers, you name it. 

3. Massage Stick:
This is a lighter form of myofascial release, more of a massage, but working on the same concept of breaking up tightened muscles. 

4. Compression socks/sleeves:
These are also supposed to help support circulation and reduce cramping. Runners wear them during and after races to help prevent inflammation and muscle soreness. They sell them for arms, quads, calves, and feet, and in BRIGHT colors so you can also wear them at night and people will see you for miles. 

Anything else I'm missing that you swear by for running recovery?

My mom's long walk

For those of you who don't know (or aren't related to) my Mom, you may not know how much of an awesome woman she is. So let me tell you a little about her. Among other things, she owns a small business (started by my Pépère), is the oldest of 7 children, raised two great daughters (if I do say so myself), is a fantastically accomplished sewer/knitter/quilter, used to ride a Harley, travels the world, and is a generally overall great woman. As I grow older, I grow more appreciative of my Mother and the way she raised me, to be a smart, practical, caring person. There are many times in my adult life that I find myself starting stories with "My Mom used to say..." My mind collected all of her good advice and I'm glad I remembered it, because she was right about a lot of stuff. And, being in the same industry (fire protection/construction) I can even call her for work advice. That has come in handy more than a few times on the job!

My Mom has always been my biggest supporter. She encouraged Megan and I to be whatever we wanted to be when we grew up, coached us through the inevitable changing of our minds, provided us with a great work ethic that came from our summers of working at her office, and an overall example of how to be a good person. She came out to help me recover from both of my surgeries, and has always listened happily to me babble on the phone about this or that, including all of my running and training. And even though she is allergic to cats, she even made Penny her very own quilt, tolerates her "singing", and the blanket of cat hair that covers my condo when she comes to visit.  

Another awesome thing about my Mom is she recently finished the Susan G. Komen 3-day, which consists of walking 60 miles in 3 days. Wow! She walked in Boston on the team "Miles for Megan" in memory of my sister. She raised $19,975 and was one of the top fundraisers in the whole event. She held the "Daughter" banner at the Opening Ceremony. Also, to help raise money, she raffled off a quilt that was a copy of one that she and Megan designed together. 

If you want to feel like you were there, Billy (my stepdad) took about a thousand pictures of the event that you can see here. I think Mom may have inspired a few of us to train for next year. 

My Aunt Louise and my Mom!

Here is the thank you letter my Mom sent out to all of the donors:

Dear Supporter:
A big Thank You to you for being part of the more than 175 donors who contributed a total of $19,975 towards my walking team, MILES FOR MEGAN! The three of us, our awesome Captain, Laura Martin Brady, wonderful Deanna Misilo and myself are pictured above at the finish line of our 60-mile walk that took place over three days, July 27th, 28th and 29th.
We estimate that among the three of us, we took approximately 360,000 steps to reach our 60-mile goal!
The Boston Group of the Komen Foundation raised $3.2 million dollars.  What an accomplishment!
The weekend was filled with tears, smiles and laughs.
And the “angels”; we met hundreds of people all along our walking path who cheered us on, provided us with refreshments, water and encouragement.
The crew was phenomenal.  There was a happy face wherever we were whether it was serving us meals, repairing our blisters, helping to set up our tents, riding bikes all along the route….. You name it, they did it.
If you want to hear more about our week-end, visit either one of our Face Book pages where we’ve been posting comments and pictures.
And, the winner of the quilt that my mom, Pierrette Lemieux and I made in honor of my daughter Megan, was Joan Shurtleff, of Lakeville, MA.
Again, I can’t thank you all enough.  Hoping that through all of our collective efforts, the words “Breast Cancer” will be rubbed out of the dictionary.
--Pauline L Lally

I couldn't ask for a better role model and inspiration to complete my own challenge in front of me. Our journeys are different but very similar. Her walk and my marathon are events that are somewhat out of character for both of us. But talking with her through her training and seeing her finish (well, remotely, I wish I could have been there!), it gives me so much inspiration. And I'll be very excited to see her when I cross the finish line on October 7. Thanks Mom!! 

Accidental running diva

This weekend my Dad was visiting (HI DAD!) and we went to Fleet Feet to pick up a birthday present for me, new shoes! I did just buy a new pair of shoes not that long ago, but estimates for the limit on shoes are 300-500 miles. With ~25 miles per week, I figured it might be safe to have a second broken in pair in the rotation rather than needing a new pair right around the marathon. 


I know you're not supposed to pick shoes based on color, and they even have a sign to this effect in the store. So without letting my eyes be my guide, I ended up picking out my pair. And they were red. After making my decision, like a total diva, I asked the salesperson, "I know you're not supposed to pick on color, and I really like these, but I'm running for a breast cancer organization and they'll clash! Do you have any others?" 

Thankfully, they did, so now I have a sweet pair of blue shoes that won't clash with all my pink running gear. Success!

Watch out, I'll be slowly trudging past you in these!

Other than that, I've pretty much just been plodding along in the training. I've been able to complete all of my runs, adding more Pilates to the routine, and I've also gone swimming in the pool, that seems to be able to keep my back loose. I'm sad my back is not fully healed yet, but so far it hasn't stopped me from completing my mileage, and that's the best I can ask for. My chiropractor also recommended incorporating a 30 min sports massage into my next appointment before my next half marathon (yes, please), so hopefully that helps too. I'm always going to wish I were faster, but for the most part I've completely gotten over my slow pace and just set my sights on finishing with minimal walking. 

I also have to give a shoutout to Tim, who is handling his running diva like a champ. I'm pretty sure him and everyone else I know is sick of my talking about running, Clif Shots vs. Gu, ice baths, and soreness, but it's pretty much all I do! And I've been known to get a huge case of grumps. He's wonderful for dealing with me, I am so appreciative. I showed him this video my friend Lauren posted to warn him of what's to come, it's pretty funny. Maybe Tim will have enough of his own advice to share with you all about dealing with your Running Diva!

The locker room

As a 29 year-old, I never thought I'd have locker room insecurities again. Anyone who made it through middle school and high school gym classes knows how it is. There's something about stripping down to your skivvies and putting on gym clothes that is both a great equalizer and brings out every insecurity about your body. Especially in middle school, where everyone is growing into and trying not to be so awkward about their own bodies. I think I was so modest that I would change in a stall and not out in the open with other girls. I can't even remember because I completely blocked it out! As adults, I'm sure almost everyone gets over it, especially at the gym. Who cares? 

Does the sight of this bring back terrible memories?

What's strange is that I have had to take off my clothes and have my chest stared at a LOT in the last 6 months. There was the pre-op appointment, where Dr. Kim drew the red lines on my chest just like they do on TV, in front of Mom and Tim. (Welcome to the family, Tim!) Post-surgery my Mom helped me shower and get dressed every day. And plenty of doctors and nurses have looked at them during follow up appointments. I don't really feel insecure about the boobs or the scars, especially not around doctors or my family. I even sort of take pride in my drain scars that you can see when I wear sleeveless clothes. They're battle scars, they represent my journey. And I think my boobs look great in clothes, you really can't tell they're any different. I have gotten completely used to them and I can't remember what it's like to have the floppy version 1.0. In the flesh, they're a little less than perfect. They're a little uneven, the nipple that almost fell off looks very different, I still have the thin skin issue, and of course I have two big scars running underneath them. But I never really cared, because everyone that has seen them knows exactly what I have been through. 

Another reason to not be shy about my scars is that in the breast cancer community there is a sort of "Show and Tell" atmosphere. Patients and previvors who have undergone a mastectomy are proud to show other women contemplating surgery what they ended up with as a means to compare doctors, and get an idea of what they're in for. I saw my sister's after her surgery and I looked through many pages of doctor photo galleries to get an idea of what I would look like. I think it really helps to manage expectations. That's why I'm more than happy and not an ounce shy to show them to my curious friends, or would be more than willing to show someone who is contemplating the same surgery. I also took some pictures early on and I'm glad I saved them, because it reminds me how much better they look now. They weren't very pretty right after the mastectomy and during the expansions. I made Tim look every step of the way, because I knew they weren't going to be "perfect" afterwards, so I wanted him to see the improvement too. I am so lucky to have a very supportive partner, I can't imagine the awkward conversations that single women post-mastectomy are forced to have in their dating life.  

Somehow this doesn't translate to the gym though. They are total strangers there! I can't announce every time I take off my shirt, "Hey I had a double mastectomy! Don't worry though, not cancer." Admittedly, I'm sure exactly zero people have gotten a peek at them and if they did, they probably don't care. I resist the urge to change in a stall, because I don't want to have to hide them or be ashamed of them. I really shouldn't be. But every time I go to the gym, as soon as I walk into the locker room, I get a twinge of anxiety about taking off my shirt. I'm not sure it will ever go away. But hey, at least I'm not insecure about the rest of my body anymore.

Friendly reminder: C25K

For any of you running or planning to run the Run Like an Antelope 5K on October 14th,  don't forget this is Week 1 of the Couch to 5K program. There are 9 weeks until the race, and if you have never run a 5K before, now is the time to start training! 

Many of my friends and family are running the race, and some are coming from far away. I am so humbled and excited for all of the people who knew or have never met Megan that are coming out for the race. For some, it's their first 5K. I'm extremely proud and happy for anyone who has decided to run and has embarked on a training plan to run their first race.  Running is a great part of a healthy lifestyle and exercise routine; it's humbling, exhilarating, and there's a steep improvement curve. I'm glad I've stuck with it. I won't lie, there are many times I don't enjoy it, but a lot of time I do, and I almost always leave every run with a sense of accomplishment. 

Of course I can think of no better first race than Megan's, as there is a personal meaning for me and many other people. The post-race party with food and beer can't hurt either :) I think she would be happy to know she has encouraged so many people to be active. 

I remember my first 5K--it was in Chicago. Mom, Megan, and I ran the United Run for the Zoo in 2008 with Rusty and Billy as our "athletic supporters." As a family that could not be described as athletic, it was kind of surprising that the three of us signed up for a 5K as part of our vacation. But during my first visit home the winter after moving to Chicago, Mom, Billy and I went to see Megan and Rusty run the Jingle Bell 5K in Somerville, MA. We watched their race, then followed to a nearby bar for some Harpoon post-race beers. It  seemed like a fun time, and I was inspired to find one back in Chicago. Megan inspired me to run my first 5K and look where it has led--I'm training for my first marathon. Be careful all of you who are signed up for the race, you never know what kind of habits you'll be starting!

Megan, Mom, and I at the United Run for the Zoo in 2008

Sometimes resting is training

Not much new on the running front, just working through my back/leg pain. I've been seeing my chiropractor at City Center Chiropractic, and I can't say enough good things about them. I've been seeing their new chiropractor, who is training for an Ironman triathlon the same day as my next half marathon. (Ironman = 2.4 mile swim, 112 mile bike, 26.2 mile run, usually within a 17 hr time limit.) Clearly she understands about training! It seems that I no longer have much back pain, but more soreness and tightness in my hips, probably from the limping I was doing during the back pain. She's been helping me with adjustments and stretching, and I have a lot more confidence, even if my legs are sore and tired. The good news is that it's not stopping me from running, I'm just running much more slowly. 

Last Saturday was extremely hot for our 12 miler. As one of my training partners said, "It was a character building run." I couldn't agree more. Waking up at 4:45 am (the day after my birthday) to get downtown to run 12 miles in 90deg+ heat takes some dedication. Our trainer also had us weigh ourselves before and after the run to gauge our hydration. I usually don't carry water with me, I just stop at the water fountains, but I figured this week since I was going slowly I would bring it. Even with all the refills of my 12 oz bottle, and stopping at the water/Gatorade stops on the lake, I still registered -3 lb on the scale after the run. That's a lot of sweating. I did have some pain, but it actually seems to get better once I'm warmed up. I walked a whole lot and I went pretty slowly, but I finished the miles and that's all I can ask for. I had an epiphany somewhere along the run where I stopped beating myself up for walking and just focused on covering the mileage. If I have to walk during the marathon, who cares? I'd love to run the whole thing, but crossing the finish line is more important to me than seeing what time is up there. And there's still 8 weeks of training, so if all goes well, I'll be back at my best soon. 

Earlier this week I traveled to North Carolina for work. I woke up early Tuesday and did 5 miles between the elliptical/treadmill. I would have preferred to run outside, but it was too dark and I had to make it to a jobsite. I was very close to rolling over and going back to bed, so I'm just glad I didn't skip it. I have to admit after the past week, where I've been really busy at work and struggling with walking, nevermind running, I've been pretty exhausted. Last night I had planned to go to the gym after work for some time on the elliptical and light weights, but I was just pooped so I went home, sat on the couch with Penny, knit, and watched the Olympics. I felt bad at first but if my body is exhausted, resting is probably just as good for me as any training. 

Taking tips from Penny, she sure knows how to rest!

Then this morning I saw some timely advice from an Active.com email, 10 Tips for Running Your Strongest Marathon. The tip on rest: "Some runners think they're being a wimp if they take a rest day. Or they think that somehow they're going to lose some ground. Nothing could be further from the truth. One or two rest days during your training week is vital and as important as your run days. If you don't allow the body some days to rest and repair, you'll risk overtraining and increase your chance of injury." Sounds good to me!

So tonight I'll do some stretching and Pilates, ready to tackle 14 miles tomorrow. The forecast looks amazing, clear with a high of 79 (FINALLY!), and I'm looking forward to a great run. 

28 years: A recap

Happy birthday to me! In the 29 year old club now, on my way to (yikes!) 30. 

Looking back, my 28th year was certainly a roller coaster year. I remember sitting in my sister's house in August 2011, and I drafted a list "28 things for 28" marking things I wanted to do that year. I've accomplished many, not all. There were lots of concrete things on there (make things for people in my family, finish the sweater I was working) and some hard to quantify goals (hug the people I love, enjoy my family). I crossed a lot off, but failed at some. Many things have happened outside of my control, but just like in running, I have to remind myself of the successes and milestones, and not focus on the failures. 

By far the most significant thing that happened last year was my sister Megan passing away from metastatic breast cancer. I sometimes can't believe it happened, it doesn't seem real, and it has changed my life forever. I'm sad not to have a happy birthday wish from her this year. I regret not being able to spend all the time in the world with her, not being at the family wedding with her a few weeks before she died, but incredibly grateful for the time I did have with her and being able to come out to be with her while she was in the hospital and at home for hospice care. Despite the situation, there were a few glimmers of Megan there for me to remember. Eventually, I gave the eulogy at her funeral, which was all at once the saddest, bravest, and most honored thing I think I've ever been asked to do. 

Everything else pales in comparison, but here are a few more things from my year:

• Quit my old job and started a new one.
• Ran over 300 miles; signed up and am training for a marathon; ran a half marathon. My original list just said "Run"
• Got a prophylactic double mastectomy and reconstruction new boobs.  Original list said simply "Take care of my boobs."
• Hosted a Thanksgiving dinner with Tim at my condo and sent out Christmas cards. 
• Tim and I took our first vacation together (not just visiting family/friends.) It was to Gary, IN, but it still counts!
• Renewed my passport. Still haven't used it, but it's ready.
• Engaged to be married to the love of my life and my perfect fit, Tim. 

As a birthday present to me, Tim and I ran the Terrapin 5K together last night in Chicago. I ran at a pace much slower than usual on account of the back, but it actually felt good. Tim is a trooper for doing it with me, I know he doesn't like to run. What an awesome race! Megan would have loved it. Right at Soldier Field, the post-race party was a music festival, and they had munchies and Magic Hat beer. Sitting on the lawn, drinking a few beers, listening to Grateful Dead covers, and looking at the beautiful moon--I was a happy camper. I'd like to think she was there, wishing me a happy birthday and best wishes for the next year :)

Tim and I at the Terrapin 5K

Ready to rock 29!

Guess whose back...

Hurts. Yup, mine. 

Background: I had nagging lower back pain in 2010, when I was casually training for a half marathon (never made it). I saw a chiropractor/sports therapist who told me all about how I had a weak core and needed to work on that before I could run long distances. So I did, I've been regularly doing Pilates and Yoga and in this training I've been doing Pilates once per week. I hadn't felt a twinge of pain until Monday, when I felt it at the end of a 3 mile run. Not good. 

I called my chiropractor on Tuesday and got an appointment that day. My regular chiro is actually heading out for vacation, so this was with her visiting chiropractor, who also happens to run marathons. I'm in good hands. I explained to her my problems, of course bursting into tears because I was so upset. I got it together, she did an exam, stretched me out, and did an adjustment. I almost instantly felt better. She gave me more stretches to integrate into my routine, and told me to ice and take Advil. She was also very encouraging, setting me at ease that I can still do this. 

I did some Pilates and the stretches she recommended on Tuesday, and felt okay on Wednesday. Good enough to go for 5-7 miles after work, of which I only finished 5. I felt great until mile 4, where the pain came back and I had to walk/hobble/limp home for the last mile. I did more stretching and icing, but this morning I'm still limping. I have another appointment with the chiropractor on Friday, but I'm not sure how good the outlook for 12 miles on Saturday is. And Tim and I were supposed to run a 5K downtown tonight. We'll see how that goes. 

Obviously I'm disappointed and hope to be able to do all of the scheduled training. I'm not going to get ahead of myself and let my mind get carried away thinking about all of the scenarios that lie ahead, I just need to focus on today and hope to be better tomorrow.