Louboutins or...

These.  Custom made orthotics.  The cost is the same, and the Louboutins are far more attractive.  Whoever thinks running is cheap should come and talk to me.

I've been making my way through orthopedic surgeons, podiatrists and the like since my first attempt with Team in Training, January 2009.  It seems the accrued injuries only make me want to run more.  I want a permanent fix, that will finally get me to a finish line.

My newest orthopedist in Philly, Dr. Maenpaa, recommended after bloodwork and another MRI that I see Dr. Cohen and get orthotics make to fix the imbalances in my foot.  (Imbalances?  What imbalances?)
So, I went.  Drove out to the 'burbs to get examined by the famous 'Dr. Cohen.'  After watching me walk, he explained there are 2 arches in the foot, the main lateral one and a 2nd which arches longitudinally across the front ball of the foot.  This arch was high.  This explains why when I tried store bought inserts my stress fracture moved from my tibia to my femur.

One more onset of tears and the mold was made.  However, construction couldn't begin until I had my bone scan which determined if my right and left legs were even.  Dr. Cohen thinks my left is slightly higher.  So, I've walked with one leg longer than the other for the past 23 years and had no idea?! We'll see.
The construction seemed complex, using kevlar and specialized polymers as material.  Engineering for doctors.  Are they hiring?

$600 later, I'm willing to give it a shot (with fingers crossed they work, of course).  Louboutins will never get me to 26.2 so if these do they're well worth the money, time spent and not so attractive look.

Stay tuned.

Tour de Shore

90 degrees before 7am, 100% humidity.

After realizing I forgot my bike gloves and body glide (uh, oh), I hopped on my bike ready to ride.  Thanks to kettle bells my hands are already callused and the lack of bike gloves saved me some pretty strange tan lines.  The first mile from 20th and Walnut to the Ben Franklin Bridge, was slow.  Lots of riders with no where to go.  Unfortunately we were stopped midway up the bridge and had to restart with no acceleration.

By mile 5, riders spread out and the real ride began.  Small roads through New Jersey, lots of pot holes and as a result lots of flats.  Thankfully, I didn't get one.  (I probably should learn how to change a tire quickly one of these days...)

Our speed made the air feel a bit cooler and the humidity less intense.  We got off the bike at all 4 rest stops and I forced myself to rehydrate before getting back on.  The ride was scenic, who knew I'd ever say that about New Jersey.

We reached a turning point with a large intersection 7 miles from the finish.  There was still some fuel left and we ended averaging 21 mph, not bad :-).

We got to the finish and each had a beer, which affected our bodies far too much.  (If only we could get drunk off 1 beer all the time...  )  My cycling shoes were hot, uncomfortable and difficult to walk in so we found a typical AC Boardwalk store and bought some much needed flip flops!!!




Overall it was great, I'm so glad I didn't back out.  If my friend Lizzie hadn't come from DC to ride with me, I may have.  So, thanks Lizzie!

Kettlebells causing change

I flipped off my bike and broke my clavicle almost a year ago to date.  Since then, I worked with John Workman (the best trainer Vida has to offer) to try to regain strength in my left shoulder and reteach my body how to use the muscles surrounding the collar bone.  After months of isolation exercises, I began kettlebell training... and learned I loved to hate it. 
I've now been training in a small group with kettle bells at least 2-3 times a week since March.  Initially, I still couldn't do a perfect pushup.  I warmed up for training yesterday with a quick 30 pushups.  It's incredible how those 30-45 minutes of solely kettle bell training has changed my body.  I love it.  I love to hate it.  But, it works.  Why do we all keep coming back to it?  Because we see results. 
 Kettle bells combines training into one fluid body motion- instead of isolating separate muscles.  As you swing you engage your legs, butt, CORE, arms while keeping a packed shoulder.  There's much more bang for your buck.  In a world where we're all pressed for time, I can't think of anything better.   

Jump Jump

Getting stuck in a workout rut is far too easy.  30 min treadmill, 30 min elliptical, weights for 20 minutes... you know the deal.
I cannot stress the importance of finding different and interesting classes at your gym, leaving it up to the instructor to push you to that next level.  (Yes, I know I'm bias)  I often find myself spinning or kettle bell training far too often, aside from the typical race training.  Last night, I decided to 'switch it up' and take urban rebounding, something I hadn't done since my co-op days in NYC- Summer 2007.  I left class dripping with sweat, smiling, feeling stress free.  Sometimes we need a change to break the rut, trick our body and ultimately lead to positive change. 
If you haven't tried urban reboudning, I challenge you to take a few jumps.  It looks harder than it is!  If you can step, you can rebound!  And, it's much easier on the joints.  Give it a shot, go play, have fun!

Today is...

NATIONAL RUNNING DAY!

How are you getting out to celebrate?


I'm trying to slowly come back from my stress fracture.  It may be a little too early.  Ran for about 25 minutes last night in addition to a stair workout on the art museum steps (Rocky impersonation?).  Given my leg feels okay, I'll be back out tonight! 


Join a running club, go out solo to clear your head, or find a friend to run alongside...

Salt is NOT the Enemy

In today's world, myself and many other 'health minded individuals' are constantly reading nutrition labels and monitoring caloric, protein, fat or carbohydrate intake.  Americans have recently begun to pay more attention to sodium intake after a link between intake and high blood pressure was discovered.  But, I never consider limiting salt in my daily lifestyle.  

Sodium is required for normal body functions and lost in both urine and sweat.  As the hot, humid weather approaches the east coast, even more sweat is lost which can disturb normal sodium and water balance.  I (and many others) tend to hydrate much more during the summer, particularly during training.  In July you can never find me running more than 6 miles without my water belt (as dorky as it may look...it's worth it!).  The increased sweat (salt and water) combined with increased hydration (water only) makes the replenishment with salt vital.  Without the additional salt intake, hyponatremia can occur in the body (a low concentration of sodium in the blood).  

For those of you training for centuries or fall marathons, please remember...

Salt is not the enemy!

If you finish a training session and are disoriented, nauseous, or confused...eat some salty foods or replenish with a sports drink.  I keep electrolyte tablets in the pocket of biking jersey; I find it's the easiest way to keep my salt-water balance stable.  

Stir-fry for Breakfast?

I became hooked on this unusual but deliciously satisfying breakfast when visiting Your Dance Fitness Guru, Ilyse Baker in LA.  Have you seen her abs recently?  Clearly, she's doing something right!

This recipe provides you with fuel and energy to complete endless hours of morning cardio.  It's filled with Vitamin C, betacarotene, complex carbohydrates,fat (egg yolk) and protein (egg).  On weekdays, I'll often bring it for lunch and eat it immediately following kettle bell training.  

Ingredients
1 small yam, chopped
2 stalks asparagus
1/4 onion
1 c. green beans
Other veggies (I often use: broccoli, peppers, celery, mushrooms)
1 egg

Saute onions in 1 tbsp of olive oil and then add veggies and yam.  Stir together for about 5 minutes and add salt and pepper.  Remove from pan, and crack egg onto pan.  Cook over easy and place on top of veggies.  Enjoy!
When bringing for lunch, I often hard boil the egg(s) and chop it into the mix.

Thank you mover and shaker!!! I love you ILYSE BAKER! 

New City, New Orthopedist

I seem to be on a roll, 3 stress fractures in less than 12 months.  I'm hoping that's close to a record, at least.
Another MRI, blood work and orthotics - my new doctor (a Brit!) is convinced he'll heal me for good.  
The blood work will be used to evaluate my vitamin levels, my D and calcium could still be weak despite the supplements I started taking last spring.  The good news is they are in three different locations which means I don't have 'one bad bone' preventing me from running. 

Stress fractures are common in females runners and several factors attribute to them:
1. Excessive training
2. Female Athlete Triad
3. Training on hard surfaces
4. Worn out running shoes
5. Inadequate nutrition
I've been trying to eliminate risk and reduce my training.  Any other suggestions?  Please advise! 

There are also several intrinsic risk factors which I have no control over (ie. genetic predisposition, foot structure, bone states).  A good sports medicine doctor and a realistic training schedule will hopefully overcome this injury frequenting my life. 

MRI is scheduled for next week to determine the stage of the SF.  I'm staying positive and not letting an MRI bring me down!

Hello, cycling!

SHOUT OUT to SkirtSports

I'm not an elite athlete and I'm certainly not winning races.  So, I might as well look my best.

Thank you skirtsports for your AMAZING skirts making running, biking and other outdoor activities a bit more girly and fun!

Nora wore a great capri/skirt with a pink lululemon jacket to Race for the Cure 5K this past Sunday.  It was chilly!  Thanks to her great big sister for supplying her wardrobe :-).

Check out THE SKIRTS yourself!

PC in a Spin Class?

My Mondays mornings are like most others in the 9-5 world; Answering emails, returning voicemails and figuring out exactly what you didn't do Friday afternoon that really needs to get done.
By noon, I'm itching for a good workout.
Luckily, Ross the group ex coordinator at Weston Fitness teaches a Monday noon spin.  I emailed him earlier to tell him I'd be there.  Class was full and I got a bike in the back corner of the room.  As an instructor, I'm used to sitting front and center. However, I like taking others classes because it's a time to focus on myself.  That class (unlike the ones I teach) is ALL about me, not my students.
I got on my bike, clipped in, and began my ride.  As much as I like to focus on my form, I can't help looking around at everyone else.  After all, that's what we're expected to do as instructors.  The woman next to me dropped her hips, tightened her shoulders and (gasp) rested her forearms on the handle bars.  I was tempted to tap her and tell her to fix her form to improve her workout, prevent injuries, and burn more calories, but I was just another student.  Instead of climbing at 80% of my MAX like I should have, I climbed at 70% so I could stare at her improper climb.  Who was I to tell her what to do?  She didn't know I instruct and I put myself in her shoes for a second to realize I wouldn't want another student correcting me?  So, I continued on, tried to forget about her poor ride, and reminded myself that taking a spin class is about self-improvement, not critiquing others.
On that note, I now realize the importance of my former Monday night Intro to Real Ryder class at Vida Fitness.  Teaching students proper form when they first start indoor cycling leads to better performance as they continue classes.
Have I mentioned I miss Vida recently?

Injury Woes

As I rung in the New Year on the port of Capetown, South Africa I cheers-ed to a healthier and stronger 2010.  Still suffering from a stress fracture in my left femur, I didn't have the luxury of running in South Africa, but I'll be back someday to do so.
After receiving an entry via lottery for the NYC 2010 Marathon, I thought my wish had come true.   I still felt slight pains in my legs during my spring training but I thought it was a combination of earlier stress fractures and the fact that I'd taken months off from running.  Muscles hurt when running distances, so I thought nothing of it.
A stubborn pain in my right tibia started nagging me in late April.  I told myself I was listening to my body and taking it easy- not introducing hills or speed work into my training.  Since Broad St, this nagging pain has become more sensitive to one specific area on my bone making it painful to walk let alone run.  When I left DC, I also left my beloved orthopedist at Georgetown Hospital, Dr. Delahay.  I plan on making an appointment with a new sports orthopedist this week in Philadelphia.  This hasn't been diagnosed yet- I assume I'll go in for an xray in the next few days.  My fingers are still crossed but it's not looking good.
45% of female runners suffer from stress fractures and I'm on a quest to figure out why and how I can prevent them (while still running).  A silly resident at Georgetown once told me the best way to prevent injury was to sit on the sofa and watch tv.  I responded (unamused) saying, "That's not an option, so please let's discuss options. And when can I run again?"
For now I'm trying to stay positive, and opting for non-running activities (spinning, bikram, TRX & kettlebell training).

A Race is not a Test...No Cramming

After completing four years of an undergraduate engineering degree, I learned that proper preparation for a test was key.  However, sometimes the occasional cramming for an exam or two was necessary- making that all-nighter beneficial in the long run.
A race is NOT a test!  Cramming will do you no good.  The months of preparation are finished and it's best to relax during the week prior.  (I know us Type A's can't relax...but intervals/hills/long runs will do more harm than good in the last week).





My Top 10 Tips for Pre Race Prep
10.  Get lots of sleep.  Not just the night before, the week before.  Get your body adjusted to waking up early and being well rested for Race Day.
9.  Never try something new.  This means wear your race day clothes before hand and buy ingredients for your favorite pre workout breakfast.
8.  Stop focusing on your watch.  Your training is done.  Your last few workouts are to loosen muscles not drops training times.
7. Visualize Victory- Imagine yourself crossing the finish line, meeting your race goal time, all with a smile!  It's much easier to complete when you can imagine it!
6. Hydrate, hydrate, hydrate.  Start hydrating days before race day.  Weather is unpredictable (as evidenced by Broad St 2010), and proper hydration will yield peak performance.
5. RELAX.  You've spent months training- this is your time to take a deep breathe and mentally prepare.
4.  Think of how fortunate you are to be able to complete an endurance race and be proud of what you are getting ready to do!  I don't win races, I'm not professional, but if I finish with a smile, I know I've succeeded.
3. Run a couple of miles, slowly, the day before the race to loosen your legs and keep things moving.  Stretch well before and after the run so nothing is stiff the next morning.
2. Properly plan race logistics.  How are you getting there, how are you getting home, are you checking a bag?  Proper planning will leave less room for stress the morning of the race.
1.  Have fun!  This is your time, your success!  Life in the moment and enjoy!  Remember why you are running whether it be a for a cause, a fitness goal, or a team and make it worthwhile!

125 Days Till Labor Day

...And 101 simple summer salad recipes to try! 

Last summer, this article was posted in the Dining & Wine Section of the New York Times with 101 Simple Summer Salads .  I wish I had the opportunity last year to try them- this year I'm going to make more of an effort.
Simple, delicious and refreshing.  Each should take less than 20 minutes so you can spend more time enjoying summer than slaving away in the kitchen!

Let me know your favorites throughout the summer and I'll be sure to try them myself! 

Broad Street Blues

High of 88 degrees

30,000 runners

1,000,000 cups for hydration

...

And not one of us was prepared for this weather. It usually takes someone about 2 months to adjust to running in the heat. I hate the heat, so it takes me a bit longer. Unfortunately, all training runs leading up to today were in late winter, early spring with an average temperature of about 50 degrees.

We were advised by the race directors to take it slow and listen to our bodies more than usual on a day like today. The fire hydrants were opened along Broad Street and used as sprinklers to help keep us cool.

I ran through too many hydrants and finished with soaking wet shoes and some pretty fine blisters to boot. Eek!

Several people were passed out around mile 9 with EMT's caring for them and hydrating them with IV's. As terrible as I felt, I knew as I looked around other people felt similarly.

Thank you to the other runners who pushed me at the end and especially to Miley Cyrus who I listened to on repeat when things got painful!

A friend of mine, finished her first race ever today. She trained properly for Broad Street after not running more than 2 miles before! I tried to convince her that all races aren't this hot and humid- hopefully she'll be back for the distance run in September. It's a Rock n Roll race this year!

See Michele's feeling's on Broad Street below!

DOMS- and i'm not talking champagne.

Delayed Onset Muscle Soreness, commonly referred to as DOMS is the gradually increasing discomfort that occurs 24-48 hours after an activity.  The pain is a result of stressing the muscle beyond what it is used to.  For someone who doesn't lift weights on a regular basis, DOMS can occur from something as simple as push up sets or even a toning/sculpting class.
I like to refer to DOMS as "the good pain"- it means your muscles are adapting to your fitness regimen. When I wake up the morning after a hard workout and feel pain in my triceps as I brush my teeth, I know good changes are happening to my muscular structure.
Just because it's OK or even good to be sore doesn't mean it's comfortable.  Ways to alleviate pain include: ice, rest, advil, heat and stretching.  Stretching is incredibly UNDERRATED-- it helps break the cycle of soreness to muscle contraction and tightness.  Remember after long runs or hard bike rides to cool down.  A good rule of thumb is continue walking/jogging until your heart rate has come below its working zone.
Take it easy a for a couple days while experiencing DOMS.  Light jogging, swimming, spinning with low resistance are all great options.  Don't expect to PR during the 24-48 hours after a hard muscular workout.  Instead, allow your body to recover properly and work to prevent injuries by listening to your bodies needs, wants and most importantly, its discomforts.

Heated room HELL

Enter a Bikram studio, temperatures ranging between 94 and 103 degrees F.  I could sweat reading a book in there.
Enter the instructor, everyone rises.  We are lead through 26 exercises including 2 breathing exercises.  I have a love-hate relationship with Bikram yoga.  It heals me, strengthens me, helps to increase my flexibility and injury prevention.  I leave after 90 minutes, drenched in sweat but relaxed (and glad to be breathing colder air).  Every class, around 60-70 minutes through the practice, I think 'why do I put myself through this torture.'  I'm hot, sweaty and frustrated as I lose concentration and find myself falling out of poses.  And then I remember why I'm come- because I leave feeling better than I walked in ... ALWAYS.
I believe that Bikram will help improve my athletic performance, and maybe even get me through a marathon sans injuries.  I'm finally learning the importance of incorporating yoga, pilates, etc. into my training regimen- realizing it can be almost as beneficial as long runs themselves.
I encourage you to try Bikram, in whatever city you reside.  Most studios have a trial week for ~$20...you can do all the Bikram you can handle in 7 consecutive days.  That may be just what you need to bring on the addiction.

Don't dream it, B. it

Meet Ilyse Baker!  Your dance fitness guru!  Now, if only we can get a clone of her on the east coast, we can all experience the fun.

Sweat, dance, sing to the music...and before you know it  the best hour of your day have come to a close.  Leave your problems and worries at the door and dance it out.  She practices what she preaches- a dancer since age 2, performer and superb choreographer.  Her classes are merely a demonstration of her ability to change lives through dance.  

Check her out on today's Vital Juice: This Trainer Thinks You Can Dance

I couldn't be prouder!  

In the running world.... GIRLS RULE

Twenty-five years ago, my mom was a minority.  A female runner- a female marathoner no less.  Now, as I begin (or start and stop) my running career, women have finally caught up and surpassed (in a few races) male registration numbers.
Some attribute this to the fact that females are more organized and more apt to register on time before a registration closes out.  Others say woman are drawn to running due to the camaraderie that comes with the mileage.  Whatever it is, women are finally standing out in races.
 Women still are not, and never will be as fast as men, but races are becoming more of a social experience than just about times itself.  After two stress fractures in 2009, I wish I could go out just to enjoy myself in every race 100% of the time.  Regardless of time, I wish I could be proud just completing the race.  I'll never be first and I'll never be last so why not enjoy myself for the long haul. 
Check out this article in the Philadelphia Inquirer.  I look forward to seeing the ladies (and men) at Broad Street May 2nd!  I'll be in a running skirt running alongside a best friend, Michele Annibal (as long as my tibia can keep up with her).  SEE YOU  THERE!

MORE WOMEN RUNNING AND RACING

Throw IT- just don't let go!

Yes, I'm talking about the infamous kettlebell.  The kettlebell focuses on muscle integration not isolation.  The drills require multiple muscle groups to work in unison in order to perform correctly.  The core and the back are the stability of all kettlebell exercises.  The day after my first set of kettlebell swings, my back was TIGHT (consider this your warning).  Nonetheless, it indicated I needed to strength my back to even out my core muscles.  (My 2nd day of kettlebells was far better). 

The most fundamental kettlebell exercise is the famous swing.  It combines a squat, a thrust and a lateral raise into one fluid movement. 
Find a trainer who can assist you for your first set of swings.  This odd shaped chunk of iron is addictive and the possibility of drills are endless!

Engage the Adductors

We're always running, jumping or pressing with our legs, but how often do we stretch them? I'm not talking about just a basic calf, hamstring, or quad stretch. (Those three are all very important).

The importance of stretching your adductors (inner thighs) will help your run, jump or leg press greatly! Thanks to the pilates reformer's famous 'feet in straps', we can easily stretch out a bit.

See above:

Jen can feel it! I encourage you to try it to.