Coming around.

The foot problems have calmed down. Tonight's dinky, two mile run was the first in a long time to feel somewhat normal. It gets me excited to start building a stronger base again. I had to get a physical for my internship and the doctor said I was probably struggling from some tendinitis in the foot, rather than a stress fracture or stress reaction. Oddly enough, easy running releases those little muscles, joints, and ligaments there. When I take Tyelenol before the run, it's virtually pain free. Icing after the runs also feels good. I also finally got new shoes to rotate: Adidas Boston and Nike Lunarglide 3. Both are very different and compliment my flats and Frees well.

Outside of running, my internship started last week. It's still hectic right now because my schedule has not been set but with all the training from last week and this week, I'm excited to get started. Probably more nervous than excited but once I get going, I should find a nice "pace" to settle into.

The painful process of changing form

I've been focusing on less heel striking since early April. At the beginning of this process, my calves ached in pain and I eventually had a stress reaction in my ankle. After that mishap, and some time off, I found it much easier to transition to a mid foot strike (without any calf pain). For the last four weeks, I've been running more mid-foot, and as a result, there has been no plantar fasciitis. However, last week, I took my new form to an extreme and ran a somewhat intense track workout with all mid-foot striking. After the workout, the top of my foot started hurting and the next day it was difficult to walk. I attributed the pain to a lack of slow and easy miles with a mid-foot strike (to adjust and gain efficient muscle memory). I took three days off and ran an easy 3 miles last night on the golf course. Afterward, the pain started to come back and now I find myself a bit down again with another stress reaction.

As frustrating as injuries can be, my training has taken a predictive cycle. I think that this may be the last round of stress reactions (for now) because I've learned these lessons the hard way. I'll aim to take the next two weeks off from running but continue to cross train. And when it's time to come back, I'll pick up with the easy miles while adjusting my form. I know it's working because my times are better, my stride feels more efficient, and most importantly, it erased my plantar fasciitis.

New (out)look.

I've renamed this blog because it focused on one goal. And once that goal was to be achieved, what would happen next? This type of focus is very linear. Set goal, work on goal, achieve goal. Such a focus hurt my running. I felt pressured to train for and run a qualifying Boston time before I finished my Masters degree because once I had to go back to work, it would be impossible to do so. Thinking this way meant that after graduation, running would not be a big part of my life. Yet, you live and you learn.

Over the last couple of months, I felt freed by my expectations when giving my body an unlimited amount of time to train for somewhat lofty and time consuming goals. Running has now become a part of my life everyday, similar to brushing my teeth or showering. I have a ton of goals, most of which involve faster times. But at the same time, I want to be able to balance these goals with other areas of my life, such as my future career as a therapist. I still want to qualify for the Boston Marathon, but I'm in no rush to do so, especially given that I am injury prone when running higher mileage. For me, every run is a step towards improvement. I want to get faster because it is fun to challenge the limits of my body. With this new focus, I know that I'm headed in the right direction.

Food, love, nature, and running.

In between laundry loads yesterday, I had the thought that the things I need to survive and then live happily are food, love, nature, and running. Of course, food, clothing, and shelter are the basic needs. If those aren't met, it makes higher needs, such as love, more difficult. Lately, I've been rethinking my food intake. After visiting with friends in Maryland who eat very naturally, I looked at how unnatural my food intake has been. I never paid attention to food labels because I assumed I was healthy. I weighed normal, exercised, and ate nearly the same foods every day. I avoided pop, candy, and other sweets unless it was a special occasion. But after the Maryland trip and late night research on the internet, I realized I could be doing a lot better.

I experimented a few weeks later by shopping at EarthFare, a natural foods supermarket. This experiment was not only a test of eating organic and natural, but a financial test. And in my life right now, I wouldn't be able to afford such a food bill on a weekly basis. However, I knew that once I started drinking whole milk, organic veggies, and products free of high fructose corn syrup, I would have a hard time not converting. So, I found a way to get creative with my food and my money.

I used to have one PowerBar a day for about the last two years. I thought I was being healthy with these bars until I read the ingredients. High fructose corn syrup was an active ingredient. If I could cut these bars out, I would not only free up $30 a month but I could find something healthier to replace the bars with in my diet. The later part of the equation was much harder because I do love the taste of these bars and find them to be a great snack food. For my replacement experiment this week, I am making my own "bars"- two large graham crackers with organic jelly and peanut butter (enhanced with omega 3s). So far, I've found these homemade bars to be tasty and filling.

As previously mentioned, if I want to eat more naturally, I have to do so in a way that is cost efficient for me. So this past week, I shopped at Aldi and EarthFare. At Aldi, I bought my cereals because they have generic brands of Kashi. I also bought lunch meats, bread, some veggies, and frozen fruits. At EarthFare, I bought more of the basics- milk, eggs, other veggies, orange juice, dried fruit, and coconut milk for my (decaf) coffee creamer. Together, I spent roughly the same that I would at Aldi, but with more conscious food choices. It helps to price shop and then guestimate the total bill before going. This route is a little more time consuming, but it helps that the two stores are close to each other. I haven't noticed any significant physical differences as a result of integrating more natural food choices into my diet. However, I feel better mentally by doing so. I feel simpler, as if going back to the basics of living.

As for my running, it's been going very well. I've put in four weeks of consistent training and will be testing my fitness this Monday at the Aurora Fun Run. The last two weeks were especially well executed. I improved my tempo run paces and even had negative splits on the Fun Run course this past Tuesday! That was a first for me. My track workouts have also been going well, despite being achy. Last night, I ran 8 x 400, averaging 97 seconds. This was a huge improvement from three weeks ago, where I struggled to remain even and averaged 1:40. My long runs have been enjoyable and around 8:45 pace. It's starting to feel comfortable and efficient to go fast. And my times are still not even that fast! It's an enjoyable process for sure.

Summer running progress and becoming a counselor...

The month of June has been going well. In the last three weeks, I have been able to do tempo and interval work twice a week and a long run on the weekends. For the first two weeks, I went off feel and kept the repeats low (4 x 400, 4 x 800). My tempos ranged from 2-3 miles. Today I did 8 x 400, which was quite the increase for me. I started off repeating 96s for the first three but struggled after that (1:40s). In doing so, I learned that I have some speed but still lack in endurance. This was encouraging, however, because I know I am making progress with every workout attempt. It may take longer than I expected to get to the next level, but I am so grateful to be healthy enough to run consistently again. I'm averaging roughly 27 miles a week.

In related news, I began my counseling career last month and saw some parallels with my career and running. When I started my practicum experience, I thought that three years worth of classes would prepare me to be the best counselor. I expected myself to know it all and what to do in any situation. Little did I know that I knew squat when it came to being a counselor. In fact, it is expected for me to be clueless, frustrated, and nervous. Such feelings are part of the process and growth to becoming a professional counselor someday. Like running, I'm not going to know everything there is to know over night. Nor am I going to be the fastest I can be overnight. Both activities are a process. Realizing this a month in to my career, I feel more at ease. And similarly, a new sense of confidence in that I trust in the process of growth. As a counselor, my growth is just beginning. And as a runner, I'm slowly approaching a new level. Together, I must realize they both take time to master. And that there's nothing wrong with that.

Ouch!

The 2011 Cleveland Half Marathon was the most painful run I've ever done- during and now after! I have to laugh at myself as I yelp in pain upon sitting. It's especially painful to sit down and get back up from my toilet because it's so low. I'm definitely in this much pain because of the 2 week running (4 week long run) break. Six miles in, I was right on pace for my goal time (low 1:40s). But at six and half, my legs turned to stone. No matter what I did, they just wouldn't go any faster. And for the next 6.5 miles, I continued to slowly fade. I pondered dropping out but my ankle and shin weren't that painful enough to stop and hunt down a medic. I'd be more embarrassed of any medical attention. Nor did I see any if I wanted to be transported back to the finish line. So I just kept trotting along and each mile the pain in my muscles got worse. With less than 800 meters to go, I saw James and that lifted my spirits a little. All I could do was laugh. What was I thinking?

In all, I got a nice training run in, 1:47:58 (8:15 pace). And I made it out of there without a worse injury. It was interesting to push through pain for the last 6 miles. While I was going slow, I didn't throw the towel in when I had a ton of chances to. I'll take that lesson from this experience. Critiquing the event, I hated the course. It was very boring and crowd support was dull. However, my sour mood might have been due to my expo experience the day prior to the race. I basically paid $70 for a shirt too big because they ran out of the size I ordered. I also left goody bag-less because they ran out. It was poorly organized. I don't see myself doing this race again.

I do see myself recovering this week, a mix of rest and cross training, and then slowly building back up to 30-35 miles a week, focusing more on speed and shorter distances. I thought I might be ready to race a marathon this fall, but plans fell through again. I'm not too down because I know I will get there eventually. If I go back to the basics and learn how to run faster at the shorter stuff, I think it will make training for the longer stuff easier. The main goal continues to be patience.

Epic PR or epic DNF? My race goals for the Cleveland Half Marathon on May 15th

I am doing everything in my power to hold back from running right now! And why is there such a big need to NOT run? I'm not exactly sure. It's more of a gut feeling type of thing I guess. Eleven days ago I vowed to myself that I would take two weeks off from running in an effort to rid whatever was going on near my lower shin and ankle area. The first week went by fast and featured lots of cross training, 60-90 minutes at a time as well as one day off. This second week has seemed to drag. It might be due to the fact that the Cleveland Half Marathon is nearing as well as the opportunity to try running again.

I've tested running a handful of times (a 25 meter jog down the side walk and a run up my stairs) without any pain. All that those little experiments have done is make me incredibly excited for next Sunday! I've studied the course map and I am familiar with much of the route. My race plan is the following:

1. Treat the race as more of a training run. After all, my goal pace is most runners' training run pace. Likewise, when I've run 5ks as training runs, I've felt stronger during them and better at the finish.

2. Go out slightly behind the 3:30 marathon pace group. This group will be on pace for a 1:45 half, or 8:01 pace. They likely won't start at that pace and neither will I. I would like to stay behind them to start but have them in plain view for the first mile and a half or so.

3. Upon catching the 3:30 group, I plan to stay with them for miles 1.5 to 5. I should be able to easily settle into their pace and not feel too taxed. The goal is to feel fresh enough to begin to chase down the 3:20 group (1:40 half) around 5-6 miles.

4. I will make a slight move around 5.5 miles. At this point I will have to get in chase mode. Feeling mentally strong is key here. I don't want to be feeling taxed to the max just yet while I chase people down to get with the 3:20 group. It will be helpful to remember how I made huge strides in the Akron Half in 2009 to catch and eventually pass the 3:40 group. I never knew my exact pace then, I just kept going and going, feeling really good. This time around, there is a chance I could feel like crap because my training was not exactly how I had planned it. So this is where being positive will carry me where I need to be. I'll have to remember all the track workouts from last year where I was easily able to hit 7:50s, 7:40s, and sometimes 7:35s. While I didn't get many opportunities to do such workouts this year, I have carried those paces on some runs and if I start out smart, they shouldn't be that hard. There is also the case that I could be feeling shin or ankle pain around these miles. If that happens, I will drop out in an effort to save myself from an even bigger injury. I do not think this will happen but I will admit a part of me is scared. I hope this adrenaline that is building inside will keep me positive and focused from now until then.

5. The plan is to catch the 3:20 group around 10 miles. By then, I may be having a side stitch or two. Or three. It might even happen before then. However, I truly believe if all the pieces come together next Sunday that I can stay with this group and make a move when they continue on and I head towards the half finish. The breakaway point is at 12 miles so I will have a mile to either maintain my pace, slow down, or speed up. The last "workout" I got in before my cross training experiment, I averaged 7:47 solo for four miles, with two miles recovery in between. When I switched gears after the recovery, I felt like I was working, but it was a good working feeling- not struggling but pushing myself to reach a new height. Mentally I struggled a bit but I think if I have people around me to work with that should help tremendously.

6. I hope to finish satisfied, happy, and pain-free-- injury pain free. A little "pushing myself" pain is fine ;)

In all, I am so pumped for this race. This is where I think the patience is a virtue and a blessing in disguise. My cross training has been quality, especially the long bike rides where I have stay strong mentally for two hours plus. I have to remember all the base work I have done leading up to the ankle/shin mishap. I got in quite a bit, including one long run at 1:44- roughly close to what I hope to run. When I get to the line, I'll remember all the runs I did during this ugly winter and soggy spring. I'll remember pool running for sixty minutes while crappy soft rock was playing. I'll remember the hour long swims and the two hour bike rides on a cheap mountain bike. I'll remember lifting, stretching, foam rolling, foot exercises, and icing. I've done a lot of work so far and I hope this race springs me forward to faster times thereafter.

Jumping on the X-Train.

Earlier this week I made the decision to wrap my running up early due to the on-again-off-again ankle pain. The decision ended up being easier than I thought. It actually felt like a burden removed from my shoulders. To save my base fitness that I never really got to use for specific workouts, I am doing the most cross training I have ever done. I've logged 90 minutes in the pool twice this week as well as a 90 minute bike ride outside. I am viewing these cross training workouts as adventures or a trip- such as a bike ride to another city or a swim to a small island. They have been going by quicker than expected and if anything, I'm getting used to being active for 90 minutes at a time. I've also incorporated pool running and the elliptical, both which have improved since last year.

Part of me is nervous that I won't be as fit as I wanted to be for the Cleveland Half on May 15th. Yet at the same time, I feel much stronger during my swims and bike rides. I think it will be most important for me to be mentally strong come race day. I've put in the most work that I've ever done for all activities so I have that going for me. I'm hopeful that I will have a pain-free race that is mentally strong. Whatever time that results in, I will be happy. Because of the little ankle mishap, I don't expect as fast as a time that I originally wanted to run (1:38-1:41). But since I haven't done many workouts, I wouldn't put it past my body to surprise me considering the strong base I've built. I'm definitely going in blind so this will be a nice experimental race to see how well cross training holds one's fitness.

Nonetheless, it will be a stepping stone to faster times. I'm proud of the work I've done since December. I hope to get 100% healthy after the race and then begin to utilize the base I created for my next racing adventure!

Flexibility is not just the 'bility to touch your toes.

In the field of counseling, I am continually taught that being flexible is a desirable trait to have. Whether one is a flexible counselor or client, it is arguably the most sought after goal of many. I think in my field, I'm pretty flexible- quick thinking, open-minded, and always expecting change. But in my running, I tend to become inflexible. And this inflexibility often leads to injury.

At the beginning of this week, I felt recovered from my down week. I had the goal of hitting 40 miles until I noticed some recurrent ankle/shin disturbance 6.5 miles into my 8 mile run on Monday. The next day was an easy 3 mile recovery run I ran slow and likewise, felt no pain. Although I did feel awkward and hesitant, like there was too much baby-ing going on. Wednesday, I woke up and did my first run on an empty stomach to simulate carb depletion. It was actually fine 4 miles in but on the last mile, the ankle pain came back. This was probably the worst it had felt and left me with a frustration that wanted to quit running for good because all I ever deal with is injury. The rest of that day sucked so I just attributed it to the nonseasonal weather we've been having.

On Thursday morning, I vowed to myself to be more flexible. I opened up to the idea of cross training on my easy run days in order to recover from all the pounding that my body can't seem to handle. I planned to swim but forgot my goggles and swim cap at home. Instead of going back to get them, I headed to Hudson to meet James for an easy run. The difference was that I experimented with an Ibuprofen. And low and behold, I had a pain-free night run. I could've ran today but instead, I saw last night as a freebie before a real injury hits again. So, I swam for sixty minutes (what I would've run) and spent some time in the weight room.

There is still a part of me that feels inadequate for not running higher mileage. But at the same time, there's another part of me that realizes I'm not training at such a high level yet or running incredibly fast times that cross training might actually help my training, rather than hurt it. As of today, I consider myself more flexible. I have to make sure to listen to my body more. The original plan called for running seven days a week in order to spread out my daily mileage as a way to avoid overload. However, my body was upset it couldn't swim anymore. Thankfully, the experience this week opened my eyes up to many different training options. I want to be able to have a successful race experience in three weeks, where my running feels smooth and effortless. Being open to different options can bring me closer to that goal than merely putting in 40 miles a week, especially if I'm crawling by the end of those weeks. For my upcoming half marathon and subsequent long term goals, the long run is the most important workout of each week. While it's probably not smart to do a long run this week, if I cross train properly in the next couple of days, I'll be able to achieve better long runs in the future. Likewise, I'll be on my way to better fitness and hopefully more miles.

Updating

Fully recovered this week and made it through without an injury! I'd say that's a better achievement than a high mileage week or a workout PR. I swam a little over 3 miles, biked about 20 miles, and ran a little over 10 miles. Yep, I was healthy enough to run a little. All runs were on trails. After today's swim, I feel like myself again. I'm ready to take on this upcoming week of full running as well as focusing on a good long run. The long run last week found me barely trotting to the finish. The Boston marathon is tomorrow, too. I'm excited to watch it!

***Fitness streak is at 107 days***

Ah, rest.

Just checking in. I have a down week this week and it feels good. Last week I ran my highest mileage ever at 40 miles. I had also been working on not heel striking but I think I did too much too soon because my calves ached on every run the past week and a half. I also had some right, lower shin pain that I must keep an eye on to ensure it's muscular and not skeletal. The nice thing about this down week is that there is no pressure to hit a certain mileage. If I'm in the pool all week, so be it! I guess I am a little concerned about the pain. It will be important to monitor this each day and to not get stressed out about what the future will bring.

Outside of running, I have three weeks left until I am officially done with classes for good, or at least for my Masters degree. After that I begin seeing clients. Today, I had to be a guest teacher/speaker at a local high school. I was very nervous for this project but once it started, all nerves left. And so now I'm more excited than nervous to see clients.

Some fun runs

The fitness streak is up to 86 days. There were a couple of close call days with my foot but they quickly passed when I listened to the body and took it easy. I'm up to averaging 35 miles a week, though it's been a slow process getting there, with adjustments made on the fly. However, I feel comfortable where I'm at right now and have my eyes set on the Cleveland Half Marathon in May. I was hesitant to sign up so early but 1. I'd rather waste $65 than $85 if I get injured between now and then and 2. it might sell out soon. During the last 86 days, I've had some interesting runs. A few weeks ago, I ran in my jeans after being in a car for twelve+ hours. Surprisingly, I felt light and found a nice neighborhood to run in at night. The jeans were quite sweaty afterwards, sticking to my legs. But very warm! Then there was the infamous dog bite run, which occurred two houses down from me. I have since seen the teenage daughter walk the dog with a leash and feel as if I accomplished my first unofficial family therapy session with her following the rules laid out by her father. Keep it up neighbor!

One of my favorite runs recently was doing a 6 miler at 10:30pm, alone, on country roads. Some would say that this is not safe at all. And they are somewhat correct. However, I think it's sad that one should feel scared to run alone late at night. It says a lot about our society. So instead of thinking about the bad in humanity, I assumed the good and ran as free as I could that night. I jumped at the sound of crickets when I turned onto a street with a marsh. And I swore I heard voices in the tall grass to my right. Those trees sure were talking that night, too; their branches creaking like the sound of an old rocking chair. But by the time I made it back to the town square and its street lights, I found myself longing for more of that nighttime serenity.

I've never run this much before and so I'm starting to see that each day the run feels different. A new experience, new scenery, and new feelings every time. The unknown is now exciting, rather than scary. The day could be going horrible but I look forward to what the run may bring later on. Right now I'm on the road and find even more excitement running in new places, exploring. It also helps to be surrounded by fellow runners here. Given that each day is unique in its own little way, makes it that much easier to take life and my training one day at a time.

Mind games

I ran the St. Malachi 2 mile race this weekend. This year's course was changed and thus, a tad longer than 2 miles. Knowing this before hand, I decided not to focus on running a certain time and instead try to race, or at least run mentally strong. I achieved both goals. My time, based on 2.08 miles, wasn't that bad, especially considering a nice hill at the beginning of the race. I also finished second woman overall but no one really showed up that day.

Throwing all cares and worries about time out the window gives me such a free feeling. My speed will eventually come. What was great about this race is that I ran even (basically 7:00/mile pace). There was only about 300 meters where I mentally struggled and had some negative thoughts. This occurred around the 1.5 mile mark and right after a tiny incline into the wind. Racing wise, I passed two runners during the start of the second mile, one of which I ran with for about 400 meters before dropping him. For the next 400 meters I was pretty much alone. When I approached the finish line, I almost caught another runner, as well as the first female, without knowing she was first place.

This little race was such a good exercise in running mentally strong. I'm so used to feeling like crap and struggling a lot during and after a race so I'm not exactly sure if I really did push myself or if I just ran strong. My strength has been the improvement in my running lately. So where 7:00 pace used to feel all out, now feels strong and controlled, which is a very good sign. Other improvements in my strength due to mileage increases and consistency include: easy run and long run paces are quicker and a 15 second improvement on 800 meter repeats. I also handled my first week at 35 miles ok. When I took a down week this past week and ran 30 miles, it didn't feel like I ran much!

Now that my little 2 mile experiment is over, it's time to focus more on distance and continuing to improve my strength, which includes mental strength. I think mental strength is something runners tend to ignore in practice, especially in the midst of huge time improvements. Once a bad race comes along, and the mind doesn't have enough practice, it's hard to get out of such a negative thought cycle. Right now, I'd rather have a tough mind versus very fast legs.

Oh, February.

February was quick. Unfortunately, this winter is not. However, the snow and cold are making me excited for spring like never before! As I type this, I'm trying to keep the stress low: soul music playing in the background, a candle lit, some mint tea, and banana bread cooking in the oven. I feel comfort. Comfort in the midst of stress.

Running this month went very well. I have one more easy run tomorrow to close out the month at 30 miles a week with a little speed training thrown in the mix. My speed is pretty much the same as it was last fall. I'm set to run a 2 mile race on March 12th, mainly to see if there are any differences in speed. Endurance-wise, I'm in a great position right now. Easy run paces have improved significantly and my longer runs have found me pushing the pace quite often. Hills aren't too bad either. After the 2 mile race, I'll settle back into building mileage and focus less on speed work, or intensity, as a precaution to injury. I'll continue to do tempo workouts but will be careful with them as my mileage goals for March will be the highest they have ever been.

So about that stress. I've got a lot of stuff due for school this week and the next on top of a comprehensive exam next weekend. This exam requires a certain passing rate to graduate from my program. I've been studying but standardized test freak me out! There's also a somewhat important mid term for a class next week and then I have to teach a six session program at a local high school. The thought of all of these things and being prepared enough are what stress me. It even effected my sleep this week, where I found myself on the sleep schedule of a newborn baby- waking up every two hours in the night! Last night, however, I tried some relaxation thoughts, such as, "I'll get the work done tomorrow, it will be fine, I'm in control." These thoughts worked and I slept through the entire night! Ha.

Running has still been helping with staying somewhat sane during these stressful days. I feel like I found a purpose again with running. And many of the mental battles I deal with on my runs, I can look back on when I'm struggling with other things in life to find a way to keeping moving along.

Finally, Boston! And some other thoughts.

Boston changed their standards today and I couldn't be more excited! I think running has caught on a lot in the last ten years. Not only have more people qualified for Boston but more have also qualified for the Olympic Trials. I think it's always a good thing when standards have to be tightened because it forces runners to work even harder. To now qualify, I will have to run a 3:35 marathon and then wait for faster individuals to register first. However, I do think I could eventually run faster than 3:35. In fact, another long term goal of mine is to qualify for the New York City Marathon based off their competitive standards that guarantee entry (3:20). But for right now, I'm training at equivalent paces to run a 3:35, though I don't have enough mileage under me yet to hold such a pace over 26.2 miles. I'm off to a good start so far, 47 days in and still counting.

Although I'm no expert because I haven't qualified yet, I think a 3:30 marathon is not all that hard to do. The hard part is putting in the work to get there, especially considering most of us aren't elite. We have to work around the schedules of adulthood. Even without any children, it takes a time commitment that can sometimes be challenging. Though certainly, not having children makes it a hundred times easier to train. Lately, though, I've noticed a positive effect on my mood due to my commitment to train. I feel more vibrant and alert in other activities when I include a daily run or swim. I haven't felt this good health-wise since high school, when I first started running. Sometimes if I wait until the evening to run, I notice that I start to get antsy. Then when I run, I feel back in control and alive. So no matter what my future goals are racing wise, I hope to never lose sight of my commitment to get out there daily to maintain not only my fitness but my sanity as well.

Pushing through winter

Sometimes an easy recovery run on a treadmill is harder than a workout, whether it's indoors or outdoors. Yesterday this happened to me. I don't mind the treadmill for tempo work, intervals, and stamina runs. But it's incredibly difficult to do an easy run on it! It's boring, even if I have music blaring in my ears. And with music, it's harder to stay slow. This was a 6 mile recovery run/jog. My legs were perfectly fine going slow but mentally I was struggling...until I thought that this could be a good test in holding back and letting my body recover. That mindset made the remaining three miles feel better and in the end, it was a pretty refreshing run.

Overall, this winter hasn't been too bad. In fact, I'd say it's been the best for me, and in part, due to a change in mindset. You don't need the latest high-tech gear to stay warm. Just layer up, wear a scarf, double up on gloves if you have to, and slow down on ice. Don't let the clothing companies fool you! The roads may be covered and it may be more windy, and sometimes it's so cold, it's better to run indoors. These extreme conditions often give you inaccurate perceptions of your progress. However, I feel that because of this consistent work during an inconsistent season, that come spring, I'll be pleasantly surprised.

Impatience is a virtue

38 day streak and counting. I notice a difference in my mood and energy as well. I'm not sure if this is due to working out everyday, my new medicine, or getting lots of sleep. It could be all three, but that's beside the point. I had so much energy (disguised as impatience) on Saturday that I decided to test my fitness on a 1/10th mile indoor track. I thought that 6 weeks of consistency would have me run a new mile PR, just like that. But after carrying 6:00 min pace for three laps, I learned otherwise.

I forgot that I hadn't done any speed work during these last six weeks, other than two 5ks on a whim and some mini (slow) tempos. As strong as I felt that day, it didn't mean crap without all the elements in place. I ended up doing 2 x 800 at 7:00 min pace and added a slow three miles to the day. But more importantly, I was forced to try and find the positive. I found two:

1. I still feel in the best shape of my life. I feel very strong endurance wise.
2. Last year, I did something similar-- went to the indoor track to run a mile. The result was a 7:50 and it felt all out. So, comparing last year to this year, that's an improvement. See, at this level, you can always find improvement, even if small, somewhere. Also last year, a 3:40 indoor 800 felt really hard. This time around 3:30 felt that hard. Another tiny improvement.

I'm not sure what I'm training for yet but Saturday added new ideas to my head. In all, my impatience to race off little speed work led to an important realization: It takes more than just consistent, slower mileage to break PRs. Because I'm somewhat injury prone, it's probably best to just continue with the slow buildup with the goal of an endurance-type race in the spring versus stopping at around 35 miles a week and getting intense with speed workouts. But if I think too far ahead, I'll grow more impatient. Taking it week by week seems to be working. And that's also keeping me healthy and energized.

"When is this going to feel easy?" I asked.

If you have a lot of room for improvement, then it's a lot easier to find little milestones in your training. For the last ten years, I've been stuck at the same paces: a 7:00 mile was all out racing, a 7:30 mile was pretty intense, and an 8:00 mile was moderately difficult. I was also stuck at an inconsistent 10-15 miles per week, and sometimes there would be weeks I wouldn't even run. Notice the emphasis on was?

My fitness streak continues into February. I finished out the month averaging 25 miles a week and started to notice some minor progress. This past week, I did two little workouts. The first one was 5 miles on the treadmill, with the 2nd and 4th mile incorporating an incline build up to 5% while maintaining a pace that felt a little challenging but hardily taxing. A relaxed, efficient pace. The screen was broken so I wasn't sure how fast this pace was until I finished the workout. 8:34 was the final result and that shocked me because in the past 8:34 would have been a little bit tougher, especially on the treadmill. And never mind using the incline back then.

The other workout was a mini tempo run, one that I've been doing the last three weekends to compliment my long run. On the most recent mini tempo, I warmed up with a mile and then went to 7:47 pace during the second mile and back to an easy recovery jog on the third. I was shocked at how easy 7:47 felt. Yes, I could've just been having a really good day. But my breathing felt effortless and I felt as if I could carry this pace for a longer distance. A few months ago, I struggled just to stay on the treadmill at that pace! It was in this workout that I could finally see beyond what I knew and felt in the past. It finally felt easy.

I am very happy with how the month of January went running wise. Biofeedback has helped me to recognize progress on a whole different level as I feel very in tune with my body while it undergoes some major changes. Towards the end of the month, I started to wear my racing flats and notice less foot pain and a better stride. As a result, I finally used my Nike gift cards from months ago to buy a pair of Nike Frees, which weigh one ounce more than my racers. February will not only include a new pair of shoes but a 5 mile increase in mileage per week. Sometimes I get impatient and just want to be fast already and race. But for the most part, it's more fun to see all these little improvements each and every day because one day, the room for improvement will only get smaller.

An interesting turn of events

The last time I ran today's route, I was limping back to my car in pain for the last 3 miles. After that, I couldn't run for a month or two and struggled for another six months to heal. I thought today would be a fitting day to try that route again. Despite being chilly outside and feeling a little tired, I was able to run that route again, pain-free. The bright sun and snow covered fields of the Cuyahoga Valley provided me with nice scenery and a chance to ponder on a new development in my life.

Yesterday, I found out that I have hypothyroidism. When I began counseling a few years ago, I was told to get my thyroid checked to rule out a thyroid disorder causing panic attacks. I didn't listen for two reasons: fear and no insurance. Lately, though, I had begun to wonder if my thyroid was to blame for a lot of things: sweaty hands, anxiety, hands always falling asleep, yeast problems, and very dry or itchy skin. So, I finally got the courage on Tuesday to ask the clinic at Akron if they offered the test. Low and behold they did. And it was very cheap without insurance ($11).

On Thursday, I met with the doctor. I told him my symptoms and the fact that my aunt on my mother's side has hypothyroidism. I was thinking my symptoms were more hyperthyroid-related. The doctor, on the other hand, was looking at me like I was crazy. I was too young and not heavy or tiny enough for this problem. When I told him it was recommended I get my thyroid checked, he agreed to it. I'm sure if I didn't tell him that, he would've went on without it, ordered the cliche anemia test (which he also did) and wrote down that I was a hypochondriac, and not hyper or hypothyroid.

Part of me was hoping that the results would come back as hyperthyroid so as to finally find an explanation for my anxiety and very hyper sweat glands. I was shocked when they called me back to tell me that I was, in fact, the opposite. Typically, symptoms of hypothyroidism include always being tired, cold, and gaining weight. The only one I could correlate to my life was being tired. And that was a stretch because I attributed my constant tiredness to running, work/school, and just having an inconsistent sleep schedule. After the news, I headed to my computer, like a good hypochondriac would, and started putting into various search engines my recurrent symptoms with hypothyroidism. And this is what I found:

• Studies have found correlations with anxiety and hypothyroidism. The thyroid is the largest gland in the body. If it's out of whack, the gland sometimes works extra hard to produce the lacking thyroid stimulating hormone (TSH). When it's working hard and not successful, the body can feel out of whack, dizzy per se, and this can cause one to feel anxious.
• Studies have found correlations with yeast infections and hypothyroidism. Not to get too intimate, ok, I'm getting very intimate, but only for the sake of prevention, I've had problems with yeast for about a year. The doctors constantly told me, make sure you change out of your running clothes right away! Not once did they think it could be thyroid related.
• It is common for hypothyroidism to be genetic. I knew my maternal history of this disorder. But when I was diagnosed, I thought it might be a good idea to learn about my paternal side. Surprisingly, I learned that my dad and my grandmother have it. We will now all be on the same medication. I found this fascinating! And after searching letsrun.com boards, I learned that Galen Rupp and Bob Kennedy have hypothyroidism. We're not related, though.
• I found another surprising correlation: one between plantar fascitiis and hypothyroidism! Several international studies indicated that low thyroid levels can cause deposits within the connective tissue, making the healing process more difficult. While my heal is feeling a lot better there are still some rough days if I am not careful. It should be interesting to see if the medicine will help with healing.
• Lastly, I found that hypothyroidism is very common yet often overlooked and misdiagnosed. If it is so common (1 in 100 people, 3 in 100 women) then why isn't the relatively cheap test not ordered as often when a patient comes in with reoccurring symptoms? If someone can answer that, please do, as I am still learning.

The next step involves meeting with my doctor on Monday to go over the condition and to discuss and prescribe medication. Unfortunately, it will take about a year to find the right level of TSH to take and that will involve blood work every six weeks. I am looking forward to seeing how this hormone replacement will effect and hopefully improve my body. I used to be more environmentally based in my views on medical conditions, but this new turn of events has taught me to not discount biology. And so begins the arduous journey of leveling out my hormones.

16 day streak and counting

I've started the year off right: healthy, consistent, and positive. I've managed to get my foot pain under control by making sure to wear The Sock, well, a generic The Sock, at night. I also have a 16 day fitness streak going: 14 days running, 2 days swimming. Getting a streak going is addictive and starting it on the 1st day of year only adds to the temptation to want to continue with it for all of 2011. I am very grateful to have been able to remain consistent with my mileage during the last six weeks, averaging around 25 miles a week. This is the longest I've held such mileage on a weekly basis. I attribute this small step in the right direction to remaining positive and constantly visualizing my long term goals on every run. My schedule this semester is pretty accommodating (so far) to training. If it stays that way and I continue to slowly build, I am anticipating a lot of improvement with my running this year.

Just another year in review for just another training blog

In 2010...

• I learned that it's better to take running day by day and to not plan too far in advance. For others, this may not work, but for me, it's definitely a better approach to take. After my first 5k back in years, I got all excited and mapped out my next two years of running. I'm already off the plan. I'd rather have some ideas constantly floating around in my head to work with and imagine and then make a final decision closer to the event's time. This also leaves more flexibility for mishaps such as injury. For 2011, I have quite a few different ideas up there :)

• I learned that I'm not fast because I haven't been able to build miles consistently (yet) and because I have a lower tolerance for pain. December was a pretty consistent month though (20-25 miles a week, easy, and pain free). I hope to carry this into 2011 and continue to build.

• Likewise, I learned how to tolerate a lot more pain this year through the use of Biofeedback. Yesterday I ran a New Year's eve 5k and while the results were nothing spectacular (23:08) I did try to push as hard as I could. The first two miles were well on PR pace and I'm not even in shape! However, the last mile resulted in a side cramp. There are many types of pain a runner can experience when going fast: Fatigue, breathing fast, leg cramps, side stitches, etc. I mainly focused on pushing through fatigue this year. With yesterday's experience, I can now add trying to push through a side stitch the next time I race.

• I learned to view any races that I do right now as training runs, that way expectations aren't as high, every race is a learning experience, and growth is inevitable.

and...

• I learned how to work through an injury, which still often lingers. With my foot, I learned that a lot of its problems are biomechanical and so I must try to transfer some of my Biofeedback techniques to analyzing my running form and making minor adjustments each time.

Happy New Year!