The Perfect Run? It's All in your Head!

The Perfect Run?

Does it exist? Of course it does! When you're out the door, on a beautiful day, with nothing to do but spend the next couple of hours running. Your shoes are perfectly tied, your clothes fit. It's a lovely warmish dry day. You didn't eat too much or too little, you have nothing to worry about ... you're in heaven! You're gonna have a perfect run!

Reboot.

Then there are those other runs, the ones from the dark side.

Yesterday I headed out for a long run - 3 3/4 hours worth - and I knew it wouldn't be good. I couldn't find the right clothes; my hair was itchy down my back; I realized way too late in the day I hadn't eaten enough, so I gobbled down some crusty toast and cashew butter just before leaving, and  tried to make a protein shake but I forgot to put the lid on properly, at least I was near the sink so when I shook it most of the explosion landed .... you get the picture. Anyway, I headed out and started putting those feet one after the other.

Reflections.

You know when you're running, and you feel pretty good, tall and svelte, running across a beautiful meadow in your mind? Then you catch a glimpse of yourself in a store window? That's right. There she was, Mrs. Tiggywinkle, bouncing along, with her pink bobble hat bouncing on top of her head. And she was going so slowly! She checked her watch. Yip. Going slow.

More Reflections.

Then I started talking to myself. I started trying to pull myself away from the gloom that had descended upon me over the past few days. The best way to do this, I find, is just to concentrate on the body. What's happening with my breath? Is my chest open? How are my shoulders? Is my torso straight? Hands relaxed by my sides? Is my jaw clenched? Head upright? How's my gait? Are my hips working well? How are my feet landing? That little knee pain I had, what's happening with that? How many steps am I taking per minute? They say 180 is good. For a while I run ...two...three...one ... two ... three ...all good.

Onward!

I decided I would run this 225 minute run in three stages: the first stage would be hills, up to "the mountain" and around there on the trails for a bit. I got there and there was still lots of snow. Staying on the roads and sidewalks was easier, so I lengthened the next leg and ran far, far into the east end of the city. The third leg was easier in a way: I knew I was going home and I knew I would achieve my time goal. But harder because I'm learning that at around the three-hour mark I get kind of bored with my own company, and my legs start to get a little heavy.

I had some fancy sports jelly-beans with me that helped with my energy level, and a nice backpack with water, so physically I was set. But mentally? Not good! My mind wouldn't stop burrowing around with this and that thought, and any time I would catch one of those squirrelly things, it would run away and then sneak up on me a couple of kilometres down the road. Thoughts of my finances, the cafe finances; my kids and if they are happy; my husband and our life together; the refugees I didn't really help much in Greece last year; why refugees anyway; why is there evil in the world, and I would remember to concentrate on my breath, my gait, my steps ... and have a little peace and then it would all start again.

The Triumphant Return

Anyhow, I ran home, stretched, ate a burger, and all was well.

Yes, reader, you guessed it.

I had a great week! Really! Okay, the cafe was packed (yay!), I had lots to do at home to prepare for Passover (yay!), I got my two short runs in and my cross-training (yoga - yay!), and then BOOM!

Friday afternoon I'm clearing my flowers (spring -yay!). I did a nice deep squat and could hardly get up - my knee!! So, RICE for the weekend, and no stairs, and no running, and no long run especially (it was gonna be four hours) ... and a lot of time to think.

Yes, "we are made of dreams and bones". Bones, muscles, fascia, all that physical stuff ... super important, especially when you're training to run a marathon. Also when you're giving birth, making love, eating...But the "dream" part - without that, we're nothing! If you don't have that dream, rather, if you allow yourself to grumble instead of dream; if you bring your unhappinesses  "along inside your soul", and let them drag behind you, then your body will suffer.

Lesson Learned?

The lesson I learned from my knee? Just as I check my water, phone for music, watch, that I'm wearing the right clothes for the weather, that I've had my last-minute pee and that I've eaten enough ... I need to check my mental state and throw my emotional garbage out before my long run. Because if I don't, it will grind away at my joints, crumple up my fascia, brittle down my cartilage and generally make a mess of things - the longer the run, the bigger the mess.

In life, as in birth work, as in running - leave your ego at the door, lace up, and go have fun! You will get your perfect run.

How to run a half marathon: running mama's guide.

"Can you get a bus for part of it?"

No, you can't get a bus. You have to do the distance. That's what the fun part is. So, what's the plan? How do I run a half marathon? First of all, why would I even want to? Don't bother if you're not motivated. Why would you? But if you've started running and you really like it, and you think you might want to run a race, here's how:

A IS FOR ATTITUDE: you gotta have it. No attitude, no race. See this lady here?
She has attitude. She's been saying to herself, ya, I can do this.

B IS FOR BEST: here's the key - when you run, whether it's a mile, a 5 k, or an ultra, you are running your Personal Best. That means that you are not competing against anyone except yourself. Don't kid yourself, you're not an elite, and if you're reading this article, you'll probably never be one. So, when you run, you want to do YOUR VERY BEST. That is, your best for the day. The best you can even though you are tired, feeling sad, hungover, in a rush to get to work, whatever. That's the BEAUTY of the BEAST.

C IS FOR CLOTHING. Find some clothes you like to run in, and wear them. Essentials: good shoes (see "S"); a good bra if you need one; socks that don't chafe; comfy underwear. If you're running in the heat, wear clothing that lets you sweat. In the cold, check this out:

Remember, you don't need the latest most expensive gear! You should save your pennies for a good pair of shoes, and that's it. I've picked up some great running gear at my local thrift shop!

D is for Distance. Whether you're running your first mile, your first five k, or your first marathon, you will put every ounce of effort into it and get the same sense of satisfaction from it. I remember when I ran my first five kilometers without walking. I was so proud! This May I hope to run my first Marathon ... more on that to come ... maybe one day I will run the original Marathon!

E is for effort. It ain't always easy being a runner. Take today, for instance. I was supposed to run with my buddies at 6:30. I really want to get this post finished - and I came home from work to lots of unfinished housework, and I have to cook dinner and shop and ... will I make the effort to tie on my shoes and run? I hope so!

F is for Fartleks. Basically, this funny word means that you play around with your speed. So when you are doing a long run, change it around by running at full speed for a short distance. It helps your body build strength and adjust to different paces.

G is for Goals - what are your running goals today? This week? What is your ultimate running goal? I would love to run an ultra one day ... Figure out your goal and work towards it, one step at a time.

H is for Hamstrings. You should stretch after a run, if you feel tightness or you are healing from a previous injury. Here is my favourite ten-minute post run stretch: the Mogul Muncher.

I is for Injuries. They happen! Running is a little unusual for the human body, especially on sidewalks. I've had an IT band issue, and some Plantar's Fasciitis. I sorted my IT band - I did exercises that strengthened my hips and that did the trick. The Fasciitis, well, it's a struggle and I just have to be careful. You will have your own injury that haunts you - do your research, go to a sports clinic if you can, and most importantly, REST when you are in pain. I also use Arnica homeopathic tablets or cream (Boiron).

J is for Joy: You gotta love it! If you're not enjoying it, do something else. I'm not saying that you have to love that feeling at 2k when you wish you had slept better, or at 14 k when you feel you're going too slow, or at 5k when you really have to pee. But if you're not having fun overall, then running's not for you. Get happy!

K is for Knees. Be careful with your knees, and if you start getting pain, look into it right away. ITBS will give you a very specific pain on the outside of your knee. Other knee injuries can be related to ill-fitting shoes or poor form. Don't run through the pain! Have it looked at by someone who knows what they're doing, and then follow their instructions. For the immediate pain, I use ice, rest, ice cream (to feel better), and long hot bath soaks. 

L is for Long Runs. Long runs are a must when you are training to Run A Half Marathon or more. Do a long run every week. If you don't have a training plan, thats ok but make sure you do one long run every week, until about two weeks before the race, and reduce your distances. You don't have to run longer than 22 kilometers but do try to do that at least once, about a month our from your race.

M is for Medals. I love getting my medal!

N is for Nike, the goddess of victory. Running isn't about victory over other people - ok, it would be amazing to be first. At least first in my age group... sigh ... But the real Victory is over yourself. 

O is for Orgasms, of course. Does your sex life get better when you run? Start running and find out!

P is for Pee. Yes, it's one of the very rare times when I wish I was a boy. They can pee anywhere. I have finally figured out how not to have to pee during a half marathon: hydrate gradually through the week before your race. Drink 3-4 litres of water a day, more if its hot weather. Don't drink too much the morning of. Don't drink coffee the morning of. And practice control. Just tell yourself you actually don't have to pee. Forget about it. You are usually losing enough water through sweating that in fact you don't really have to pee. If you do, try going commando or wear pants, shorts or a skirt with built-in briefs so you don't waste precious race time with your knickers in a twist.

Q is for Quality. If you discover that running has become yet another chore that you have to stick into your busy day, then stop for a while and pick it up again (soon!!) when you feel less stressed about it. Running time should be quality time.

R is for Rest. If you love to run, that doesn't mean you have to overdo it. Your body needs to rest. Take at least one day a week and rest - don't run - especially if you are an older runner like me (well I'm not ninety yet but 61 counts!).

S is for Shoes. Find yourself a good pair of running shoes - get an expert to help you. I ran with Minimalist for a few years and loved them! Then my feet started to hurt a little and I went with Sayonara Wave ... but you have to choose the shoes that feel good for you.

T is for Training. Find a training plan if you want to Run A Half Marathon. There are lots of them everywhere on the internet. Runkeeper has some good ones that are free.  If you don't want to "train", then don't! Just run to your heart's content.

U is for Us. I am so happy I have running buddies. We run together, stick together, and have fun together. We talk about work, life, relationships, kids, or we just run ... and then there are my running buddies who don't actually run. They just meet me at the finish line!

V is for Victory!!!

W is for Water. So important to drink water! Every day, even if you're not a runner. But if you're running, make sure you drink 8-10 glasses a day, and if you run for longer than an hour make sure you carry water or you know where the drinking fountains are on your route (not if its below zero ... )

X is for X-country. Also known as trail running. This is super fun, and a completely different type of running. Remember to wear good shoes, know where you're going, and stay safe.

Y is for You! Just put your shoes on, open the door, and step outside. Its a wonderful world out there!

Z is for the Zen of running. When I run, I feel calm. Its my way of meditating. I hope it can become yours too!

 Run A Half Marathon!

Gold Medals, Happiness, and Fascia

I ran my first race in 2015, a half marathon (that's 13 miles). I made it in 2 hours and 37 minutes, and I was really happy and proud. The next day and the next after that were painful and tough: my body seized up and I could hardly walk down or up the stairs.
Since then I have run another half marathon, a ten k and a 12 k. I love racing! My pace is getting faster as I work hard on my body to perform better and better.

I had some injuries: IT Band Syndrome is when imbalances and weakness in the hips and the thighs manifest as extreme knee pain. I did some exercises and fixed it. Plantar fasciitis struck me last summer, and it has been much harder to overcome. This is a condition where the fascia beneath the foot become inflamed and tight. It can cause unbearable pain if it is ignored.
Both these common runners injuries are related to inflammation or tightening of the fascia. The fascia can be understood as a sheath of connective tissue that covers much of the inside of the body: organs, glands, muscles are covered with slimy and fascinating fascia. It is that white shimmery stuff you can see under the skin of a chicken.

It holds us together. People are now suggesting that it is a vital clue to understanding the body in a holistic way.

As a midwife, working with childbearing women for over twenty years, I saw time and time again the effects of emotional states and attitudes on the pain and difficulty of labor and birth. I am not saying that a smiling and easygoing woman will have an easy birth. A big old smile during hard physical work really does help though!

The women I attended who had the most satisfying (for them), the easiest (for them), and the most joyful births were usually the women who tried their very best to go with the flow - to take the labor contractions one at a time, to smile and have a good time during the process. Very often, the women who birthed with such grace would have done yoga throughout their lives or at least throughout their pregnancies. This would help them figure out how to deal with a difficult physical situation - the necessity to hold a yoga pose even after you think you can't is a very good lesson for having children.

I started to notice with my Plantar fasciitis that the pain seemed to come in waves. Some days it would be fine, then it would get really really bad, then it would pass again. It didn't have a lot to do with the amount I ran, or my frequency or pace. It first erupted when I had a couple of mishaps that involved my left foot.
1. My dog ran me over when she was joyfully running down the hill. My left foot was super sore for a couple of days but I put comfrey leaves on and it was fine.
2. A month later I capsized in a canoe and banged my left shin bone up quite badly.
Then about a month after that, I was walking home in my flat sandals after a day at work (on my feet), carrying a heavy backpack ... I asked my husband to help carry it and his bag was also heavy, long story short when I got home my foot was KILLING me.

It got worse and worse. I read up on treatments. I used tape, massage, exercises. I stopped running for a while. I ran a ten k instead of a half in November. It started to pass. I joined a gym so I could run inside, started doing strength training, all the stuff ....

Then I noticed that it would flair up when I went for an angry run. When I went out to get my yayas out, when I was mad about some stupid thing some shitty person had done ... when I was working stuff out.

Now don't get me wrong, I know that our time running is like meditation, you can resolve things and bring peace and reach conclusions and find enlightenment. But we should not, ever! run like mad! Anger, hatred, envy, all the stressful feelings, disturb the smooth workings of our fascia. Just like when a woman is laboring to birth her baby, when you are running or racing, you need to let it go! Don't think about the pain, don't get stressed! It will have a direct, immediate and long-term effect on your fascia. This can lead to further injuries, to more pain, and ultimately a slower pace and less enjoyment.

Now, I make sure I do a little yoga-based stretch after each run: Mogul Muncher. I leave my worries at the door when I run outside, and at home when I go to the gym. I visualize healing in my foot. I am kind to myself. I let it hurt a little bit - after all, this old body has given me sixty years of great service!

My advice to you? Love your body! Shake your tail feathers! Let your body move! Keep those fascia loosey-goosey!