It Takes Guts to Build Mental Strength

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“It’s hard to beat a person who never GIVES UP.”

~Babe Ruth

September was another hectic month; add Hurricane Irma’s stress to the occasion and you’ve got some real stress and some tight muscles as a result of it. Since surpassing 100 miles for the month, I started to get hooked and excited to find out how many more miles I can accumulate in a month. However, I kept in mind that a healthy month was and is more important than the accumulation of miles, especially in the final stretch of training cycle.

My awareness towards my body’s well-being was in higher frequency this month. I paid attention to every detail and unusual discomfort my body was feeling. This time my left calf and shin area was more than I wanted to. However, it is was not a surprise as I was exiting August with 120 miles for the month.

Two days after Labor Day weekend, the news were blasting us with updates on the fast approaching arrival of Hurricane Irma and its deadly force of a Category 5 hurricane. Seeing the catastrophe caused by Hurricane Matthew in Texas, Florida wasn’t going to be the one state to play with its strength, and a state of emergency was then effective. The prediction of the storm’s arrival in Central Florida was for Sunday evening, so up to Thursday, I was able to log in my miles. But my right calf wasn’t too happy.

After my husband examined my left calf, he found a dense knot and it hurt. I took a rest day from running on Friday, rolled, iced and stretched, but I was not 100% sure if it was in the best interest to run my 11-miler on Saturday. I knew it was due to stress and I know that when I run on a tight muscle, nothing good happens. The entire week was about Hurricane Irma prep – going to the store to stock up on water and food, maneuvering through hectic traffic frenzy, arranging for a tree company to come over and cut tree branches hanging on top of our roof, helping my father-in-law remove flying debris from his backyard, removing our patio and yard furniture out of harm way, and really doing the best we could given the situation and time we had was exhausting.

All of that added up and my body felt unrested. It was no brainer that I’d be better off sacrificing 11 miles out of training than to run the risk of losing the entire cycle and possibly missing another race. My Coach could not had agreed with me more!

Going through the storm on Sunday evening was one of the scariest experience I’ve ever had. The storm started around 8:00 p.m. and it lasted for a good 12 hours. The rain and wind intensified around midnight as the eye of the hurricane passed through. For most part,  it was a steady rain fall with an occasional 10-minute break between gusty winds. At 2:30 a.m. I could not take it anymore and had to go to bed, not that I really feel sleep. Kurt came to bed around 4:00 a.m. when the storm appeared to be lessen. When we got up around 8:00 a.m., the rain was gone but the wind gust and tree branches were all over the place. We were very grateful that all we had to do was clean up. Many people lost electricity, we did too, but we only lost for 16 hours whereas many people in Central Florida didn’t have electricity as much as two weeks.

The before, during and after Hurricane Irma left me drained for days. It was exhausting, bust I used the non-running time to rehab my tight calf with icing, tens-unit sesh, rolling and lots of stretching. By the time I got back into the running routine again was on Tuesday after the hurricane. It felt good, but I was still lacking on energy. After that, the rest was history as I kept moving along with training and tackling one speed workout after another. The mental strength training this time was even tougher, especially preparing and executing what I’d say was one of the toughest run yet.

8 Mi Speed Workout

 

2 mi easy warm up

6 x .5 mile @ 7:45-8:00 pace with .25 jog between

Cool down to mileage

2 mi up @  10:31

.50 @ 7:38 (death pace for me!)

.50 @ 8:00 (yep, slow down a bit, Celia!)

.50 @ 7:49 (crank up a notch, you can do it!)

.50 @ 7:48 (steady and fast, find a sweet spot)

.50 @ 7:48

.50 @ 7:49

1.50 cool down @ 9:20

 

TOTAL: 8.0 / 1:23:23 / AVG 10:25

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I did it!

The mental strength and toughness I had to dig for this month was no joke! I constantly used watching Breaking 2, Breaking 2 Special edition, the 2016 London Marathon, part of the 2016 Berlin Marathon, the New England Patriots post games press conferences as part of mental training as I logged another massive 57 miles just on the treadmill. In addition, I’ve been listening to Peak Performance audiobook and the fascinating TB12 Method by Tom Brady audiobook.

The heat and humidity in September was still intense. It seems that such weather conditions do play tricks in your head as I started to feel unsettled on whether I could run a slightly faster pace under these conditions. My Coach had a 13-miler on the schedule, and I saw that as a great opportunity for a trial race training; however, its success was possible to my husband’s assistance. On a Saturday, I headed to the trail with the intention of completing 13.1 without stopping. Kurt rode the bike and followed me with water and nutrition. I felt like I was having Kipchoge’s special treatment throughout the run. And that, made a huge difference! That Saturday was a 6-day running streak, so my legs were tired, and unfortunately due to heat, humidity and a late start (6:50 a.m.), I started to feel the crash in the last 5K. Completing this 13.1 training run gave me a huge confidence boost – just what I needed to finish the month strong.

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Thanks to my hubby for helping me 🙂

Even after losing the 11-miler LR, I was still able to close the month with a PR – a PR by just one mile, but nevertheless it’s hard earned miles that I am proud of because I managed to close the last week of September with my highest weekly mileage at 35 miles to bring to a total of 121 miles. Yes, I did it! And I still managed to take a day off from running during this week to respect my body and be cautious as I’d be entering taper week on the following week.

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And as if you already didn’t know, to celebrate the month and to keep my body healthy, I had my monthly chiropractor adjustment, therapy and cryotherapy sesh as the week and month closed. And to my surprise, Saq was there doing cryo too! That was an interesting experience as I met the former Orlando Magic and LA Lakers basketball player in the same place I do cryo.

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Whether you are 5’3” or 7’1”, athletes do cryo! That’s a wrap for September guys!

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3-minute, temps as low as -255F

(P.S. I also hit my cryo sesh PR at 3-minute as temps went as low as -255F = take that to the mental strength bank!

“Excellence is not a singular act but a habit. You are what you do repeatedly.”

~Shaquille O’Neal

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It Doesn’t Get Easier, but Let’s Go!

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“With a strong heart and a good mind, you can do it.”

~Eliud Kipchoge

To say that August was a great month, it’s an understatement! A PR month of 120 miles, 58 of these miles were on treadmill, it’s a moment for jumping sky-high! I am so proud of the hard work and time invested to reach this month’s goal. It was very tough to get these miles in, especially when August has been the most mentally challenging month by far.

Considering that I closed the month of July with 107 miles, I gave myself a challenge to cover 120 miles for the month of August. However, I didn’t anticipate that the tempo runs and speed work would be so mentally draining and challenging. The desire to run was less intense and the anticipation of a tempo or speed workout was daunting. I had to switch mental gear quickly to preclude the negativity and fear from running the show. After all, it is my show and I run this thing!

On another note, August was a busy month with other things not related to running. Right off the bat, we had Tom Brady’s 40th b-day on the 3rd, and of course, a 4-miler was on the menu to celebrate the Greatest of All Times,  aka GOAT. Football was right on the face with the conclusion of training camp and start of preseason games – everything feels so much better when football exists! And, we had a one of a kind eclipse!

The hot and humid days were still intense just like June and July; there was no much of a break. Except for one interesting Saturday morning which I had a 12-miler on the schedule. Krista, my neighbor, and I had one of the most enjoyable LR in a while. The fact that she needed to be done by 7:00 a.m. helped speed up the process a little bit, but none of that would had matter if the weather had not cooperate to the slightest drop in temperature. This run helped me get the positive boost I needed to keep my monthly goal alive.

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Splits: 10:35, 10:09, 10:08, 10:05, 10:08, 10:06, 10:08, 10:11, 10:16, 10:08, 9:49 & 9:19

Much of this month’s credit goes to my husband for showing the support and kindness in giving me a treadmill which I’ve named, “Newton”. I can train hard and cover the miles without beating up my body so much in the heat and humidity. Not only it provides me more flexibility in my training, but it allows my body to properly recover, even though, my mileage keeps increasing on a monthly-basis so far.

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What’s in for September? Another PR month would be great, but I think that my focus is really on keeping a strong mental strength foundation, staying healthy and decompress from the everyday routine by relaxing by the pool or taking a quick trip to the beach. As of September, I will be only 4 week out until Jacksonville Marine Corps Half marathon and I must do everything possible to stay strong and healthy. I haven’t toe line since March 5 at the SwampHouse 5K event which I PR’d by 20 seconds with 25:40 finish time AND got myself a groin injury as I crossed the finish line. No regrets here because I’ve learned a great deal on how to be a proactive runner and focus on my body’s recovery process.

To a strong September and a October PR! Let’s Go!!

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“Run Epically
~unknown

July Miles: Hot Humid and Sweaty

“Every Mile Earned, Never Given.”

~ unknown

Yes to July!!! Independence Day and my birthday month!! As matter of fact, America and I share fireworks. How fun is that!!

If anyone thought that June was hot and humid, one haven’t experienced July in Florida! At one point I simply stopped looking at the weather app to check on how hot and humid the day was predicted to be. What’s the point? If one is to adventure in the outdoor sauna, one better be ready for it.

  • Hydrate every single day
  • Never run without a bottle of water
  • Start your run early and dark
  • If anything longer than 5 miles, consider taking an electrolyte/salt pill
  • Go for shaded areas
  • Sunglasses (and a hand-towel in my case)
  • Lace up and go

 

Going into the second week of July, my body started to feel the impact of the heat, humidity and intensity of the workouts. It was telling me that I needed to rest, amplify my vitamins, minerals and supplements intake; go to my doctor and order a blood test. And while at the doctor’s office, go ahead and take a shot of B12.

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Blood work day, yipe!

It took weeks for my body to start to normalize into a more steady routine. The lack of energy, especially in the morning as I do suffer from the occasional adrenal fatigue attack was at its full force this time. Three unplanned rest days (a Monday, Tuesday and Thursday) were needed until I started to feel somewhat better to do some of the workouts. I listened to my body 100% and I did everything I could to make sure my immune system remained strong and focused on processing my energy level back up instead of fighting some other weakness such as a flu symptom.

To give myself a break from this crazy-hot weather, I started doing a lot of my runs on the treadmill. Outdoor runs were becoming harder and harder on my body and very difficult to maintain the duration of a run. Running a faster pace or some speed work outdoor was getting impossible to hit the suggested paces. Although a treadmill run offers a controlled environment (AC on and turbo fan blowing at me), it still gets freaking hot. It is not easy either, but it is more doable. Going into my longest treadmill run of 12 miles; there were times I wished I had just taken it outside. It was one of the hardest treadmill run to date. The mental and physical drain was nothing I had experienced before, and I believe this was the turning-point of my energy level and adrenal fatigue kick off.

By mid-third week of July, I started to feel and sleep better. I can’t focus enough on how important rest it is for me. In one of the days that my energy was extremely low, I went to bed at 7:30 p.m. On the next day, my body was ready to wake up and get up at 5:00 a.m. and I had one of the best steady run.

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I also decided to schedule a second cryotherapy session before the end of the month. Usually a once a month session is enough, but this time I saw no harm in doing it a second time. To my “luck” at the time of cryo sesh, the nitrogen tank was about to get empty, but Dr. Sabrina Atkins estimated that it would be enough for my 3-minute top sesh. I entered at -111F and I held on for the entire 3-minute; however, the temps only reached to -211F.

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Hold on for the entire 3-minute max down to -245F first sesh of July

This cryotherapy session was a great energy boost to kick off the last week of July with the start of the Jacksonville Marine Corps half marathon training. As a bonus, football training camp was also on tap, which motivates me a great deal, even if the workout calls for a fartlek = 2 mi warm up / 10 min @ 9:10 pace / 4x2min @ 8:45-8:30 w/ 2min recovery in between / easy cool down to 7!

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2 mi up 10:42 / 10 min @ 9:07 / 4×2 min @ 8:37, 8:43, 8:39, 8:38 & extra 8:36 / 2.28 mi cool down  @ 10:01

After all the ups-and-downs, I am learning to manage mental and physical breakdown a lot better. I try to stay calm and let it run its course while not giving it too much power. Negative thoughts will creep in every now and then, but it is so important to not to give them power or they will eat you alive. Simply acknowledge it and put a positive thought and action to nullify them. Also, beating myself up for being on the funk wave is pointless. Do not beat yourself up! It is part of the process of training hard and we are only humans.

I’m also constantly working on mental training just as I work on my physical training everyday. I read motivational/sports quotes, I read books, listen to audiobooks (my favorite so far is The Champion’s Mind: How Great Athletes Think , Train, and Thrive by Jim Afremow), I watch word majors marathons while running on the treadmill, and of course, watching Breaking 2 the Nike Project never gets old! All of this positive intakes adds up. I have noticed that when a mental breakdown happens, its intensity is usually less or tends to linger less time. This time for me, I think it was more of a physical breakdown. Whatever it is, I’m sure it will change as training becomes harder and harder, but I know that I’m more mentally tough that I was yesterday.

So, thank you my dear legs, body and mind for taking me a little further this month for a month PR of 107.39 miles! I love you dearly.

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Cheers to you and Happy August!!

“There is virtue in work and there is virtue in rest. Use both and overlook neither.”

~Alan Cohen

Keep Calm and Get Your Nitrogen On

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‘You can only grow if you’re willing to feel awkward and uncomfortable when you try something new.”

~ Brian Tracy

 My first cryotherapy sesh was just as exciting as it was intimidating. At the time, I was in training for my second marathon, the Tomoka Marathon in 2016.  I was investing a lot of energy, time and resources to take on Tomoka; therefore, I was open to any recovery method to help me get through training and run Tomoka in one piece.

Thankfully, Orlando Sports Chiropractor is equipped with a state-of-the-art cryosauna chamber – this one is a partial body cooling where my head was out of the chamber. I usually get into the chamber wearing a sports bra, shorts, socks and the gloves and sleepers that OSC provides. That’s it! I did one session during training, one session three days prior to the race and another session two days after the race. I believe it offered great benefits to my performance and recovery time as I did not sustain any injury besides the expected soreness from running or training for a marathon.

I’m currently training my body to run a sub-2 half marathon, and eventually, get down to 1:45; subsequently to work on a full marathon and BQ time. As my training and mileage have intensified, it has taken a toll on my body and time to adapt. Since suffering an Adductor strain on my left leg mid-March, I have taken a more proactive and consistent approach to recovery methods. I see my chiropractor once a month and I do a sesh of cryotherapy once a month.

So far the concept of once a month cryotherapy has been productive. I tend to schedule my sessions in the first week of the month. This way my body will recovery from the month that has passed and receives a boost for the new month ahead. I started with this approach in May and I have been doing since then and seeing great results for the past months. The month of my injury I was only able to log in 40 miles. April was still a recovery month and I logged even less than March with only 34.2 miles. In May, I closed the month with 60.4 miles – a huge difference in improvement, healing and recovery from the past two months.

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In order to keep the rhythm going strong and steady, I continued with my recovery methods on the first week of June. The weather was getting hotter and more humid by the day and missing a cryotherapy session on the first week of June was not an option. At the end of month, I hit my first 100 mile for the month and over with 102.1 miles. I have never felt so strong and my recovery period from one workout to the next were a lot steadier. So if you ask me if it works, I’d have to say:  it is working for me! But I’d say it is also a compilation of many other things that I do as part of my recovery process and methods as I mentioned in my previous blog entry.

So, what is cryotherapy?

Cryotherapy was originally developed in Japan in 1978 for the treatment of rheumatoid arthritis and it is a hyper-cooling process using liquid nitrogen that lowers a person’s skin temperature to approximately 30 to 50 degrees F for a period of up to three minutes by enveloping the body with extremely cold air at temperatures ranging from -100 to -274 F.

Thermoreceptors in the skin send signals to the brain to send the blood to the core to maintain body temperature with a process called vasoconstriction (narrowing of blood vessels). At this point, toxins are flushed from peripheral tissues and blood is enriched with oxygen, enzymes, and nutrients. The body activates all of its natural healing abilities and releases endorphins for further benefit. As the body warms up again, the enriched blood flows through the body through a process called vasodilation (the widening of blood vessels as a result from relaxation of smooth muscle cells within the vessels walls). Thus, cryotherapy is very effective for athletic recovery and muscle repair, reduction of chronic pain and inflammation, and overall enhancement of health and wellness.

Some of the benefits from cryotherapy include:

  • Faster Recovery from Exercises – because of better blood flow, joint and muscle strength is increased and cryotherapy is effective against delayed onset muscle soreness (DOMS). And unlike ice baths, muscles don’t need time to recover after cryotherapy. I feel that it is the biggest benefit for me. After suffering an adductor muscle strain, I have been able to go over rehab and strength training with great recovery while slowly building up my mileage. In June I ran 102.1 miles – that’s my record for the month, and I have to give credits to my body’s acceptance to several methods of recovery, especially stretching and cryotherapy.
  • Happiness Boost – that’s because the procedure releases endorphins into the bloodstream. Immediately after a session, I feel a sense of well-being and happiness. I feel at easy and relaxed. It truly feels like I spent an entire day at a spa.
  • Decreases Inflammation – it’s known that ice when applied to a specific area of the body, reduces inflammation. Cryotherapy is helpful in a sense that targets the entire body not just a specific area. I found that cryotherapy has helped me a lot with body aches and with limiting the feeling of body tiredness and increasing the feeling of being fresh again.
  • Increased metabolism – a two to three minute session of cryotherapy takes a lot of energy to reheat the body which burn approximately 500 to 800 calories; therefore, when the skin is cooled to around 35 degrees F, it requires a lot of energy to reheat it to our regular body temperature. Immediately after a cryo session, I have to wear a light cardigan and I feel that it takes about 12 hours until my body temperature is less sensitive to the cold. However, I feel refreshed.

I am sure there are articles out there pointing out the “not-so-good” or risks of cryotherapy. After some readings, I found that as long as you don’t go into the chamber with damp/wet clothing (risk of frostbite) or decide to get into the chamber when nobody is around, the “risks” are very minimum.

The most I have been able to handle is -245 F for the whole period allowed of 3 minutes! But within 2 minutes, I started to feel pinches on my skin, especially the legs. How long you’re able to stay in really depends on the level of relaxation you are in and the number of times you’ve experienced cryotherapy. Mental preparation throughout the week also plays a big part on the length of time you are able to endure. Overall, I’d say it really comes down to how relaxed you are during the sesh.

And if you are skeptical about doing your first sesh of cryo, be brave and do it! You only stay in the chamber for as long as you can handle. Remember, baby steps!

It is now July and guess what? It is time for another monthly sesh. So, let’s go and give it a try!

“Stepping out of your comfort zone is a great catalyst for success.”

~Leslie Cassidy

 

Over 100 miles of Gratitude

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“If running is difficult, run more.”

~Unknown

The month of June started out with a kick to get things moving into the positive direction for half marathon training. It is still part of a build-up phase with cautious-steady increase of mileage, some speed work throughout and long runs, which in this summer feels like double the mileage. I don’t recall last year being this hot and humid like this year. Nevertheless, I’m working with it while being kind to my body.

The month on June also marked the one-year anniversary of my husband’s back surgery. Every single day of this month reminded me how challenging and scary it was for us. Every run, reminded me how precious the gift of running really is, and that, there is so much to be grateful for. It is a relief to know and experience wellness after such difficulty.

I wouldn’t be the runner I am today without his love and support. Kurt is the reason I started running. He was the one with the crazy idea of signing us up for the Disney 2010 marathon back in 2009. However, I have to say that I was the crazier one to go along with the idea. And I am glad that I am that crazy!!! Crazy or not, we are both filled with gratitude for the experience of running Disney 2010 marathon. Kurt has taught me to say “yes” and to go for it when I feel afraid. We are blessed for having that experience. We are so thrilled that we had an opportunity to run (survive) a MARATHON together!

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Recovery walk with my husband and R2-D2 near our home

So yes, a lot of emotions and reflections during the month of June, especially during my runs. This month felt like it went by so fast and so slow at the same time. Some of my miles felt quick while others felt like it was a drag. Running is my meditation time, my sacred time and my “me” time. It is the time I dig deep to find strength, to defy my limits, to stay humble and to focus on gratitude. This month my runs had a stronger drive that I had never experienced before. I felt the desire to run, but I also experienced a crash that lasted me two days which was as much as physical as it was mental. I quickly picked up where I left and never looked back. Whatever it was, I allowed it to run its course.

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Getting back at it after a two-day unplanned rest day

I kept moving forward and forward was about to reach my first 100 miles for the month ever. To say that I am happy it’s an understatement, especially after a setback in March-April. I’m starting to learn and respond better to my body’s need when reaching higher mileage. I’m learning to dig deeper physically and mentally, and I’m finding ways to fortify mental strength. I am ready for more and ready to go beyond my limits. I am ready for more than 102.1 miles for the month.

Dear Universe, thank you for all the blessings. Always!

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Heat and Humidity has been tough in FL – averaging at 94 – 100 % humidity during early morning hours.

Bonus quote!

“Nothing is real if you don’t believe in who you are.”

~Rocky

“Prepare for the next round.”

~Rocky

You Can Do This

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“That’s what a comeback is. You have a starting point and you build strength and momentum from there. Stay the course… remain patient. Focus on small steps that are constantly forward.”

~Kara Goucher

Coming back from an injury is never easy even though we’re so looking forward to the day to start running and increasing mileage. It’s like a concoction of emotions inside a Blentec blender ready to get mixed and blended into a perfect smooth result – a pain free and happy run. But, will that happen? Is the body ready for it? Is the mind ready for the challenge?

The only way to find out is to just do the darn run and be smart about it. I started to do my test-long-run with a 6 miler. On that Saturday morning, I was scheduled to run 4 miles. But two days before my scheduled “long run”, I started to prepare and believe that I could go for 6 miles. My body was responding well to the steady 2 and 3 weekday miles and an extra 10-minute worth of running. PT, strength training and recovery methods were all included. I just cannot afford not having it done. Quite frankly the way I see it, if I don’t get my foundation done I’m simply not allowed to run. I’d only be sabotaging myself if I neglect my body from what is needed.

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At mile 4 my left leg started to feel stiffed and my thoughts started to go crazy in my head telling me to stop and that I should not had gone this far. But I was determined to end the day with 6 miles; however, I also promised myself that I’d go easy and stop for water breaks at every mile. There was no pace settled, only going the distance mattered. I calmed myself by focusing on deep breathing while running and enjoying my surroundings. I also pep-talked positive affirmations and that’s when it came to realization that perhaps the light discomfort and stiffness was a way of my body to adapt to the longer mileage and promote healing process that way.

From that moment on, the discomfort settled at that level and never got any worse. I was very thrilled to get that run done and having gone the distance without any major setback. My body was starting to respond well and getting acclimate to longer mileage. A 30-minute active isolate stretch and rolling session was a must for post-run recovery.

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On the week to follow, I was even more diligent with my PT and recovery methods routine because I had planned to run 10 miles with Beata. Beata is training for her third major world marathon, the Berlin marathon. She is on fire, strong and determined to become a better runner than she already is. I believe in exchange of energy and I do my best to be of support to my running peeps. So running with her or at least some of her planned mileage in prep of her race is an honor, and I get to run with friends in my favorite trail, the West Orange Trail.

When we first discussed about our runs together, I intended to run half of her scheduled mileage. I was being cautious and conservative to avoid any unnecessary setback. I consulted with Coach Victoria for feedback on the mileage and my plan to run half of Beata’s mileage. She gave the go ahead because I should be okay by going on an easy pace with walk breaks when needed. To my surprise, when I looked on my TP calendar, I noticed that Coach Victoria had scheduled my Saturdays’ run for the full mileage. Whoa, I am thinking… well, Coach must believe that I can do this and that going up on mileage at easy pace is doable.

I was excited and a little nervous on that morning, but seeing Beata and Rebekha gave me a boost of energy. Beata and I ran the entire first 4 miles together while Rebekha and Paige took off. We met at the 4-miler turn around point to figure out what’s next. Paige and Rebekha decided to go back to the starting point and complete their 8-miler run for the day. Beata needed to run 11 miles for the day since she was short 1 mile the day before. I had in mind 10 miles, but since I was feeling well and there was no pressure on pace, I felt confident in adding another mile with breaks as needed. It was settled then! Beata and I proceeded for another 2 miles, although, she thought we were going just an extra mile and turn around.

We had such a great time catching up on so many things and time flew by so fast. After passing Killarney Station, we went about .40 mile further. That’s when Beata said, let’s turn around. I said, well we are going for 11 today so let’s keep going a little further because it’s amazing this part of the trail and that’s when the hills begin. Her eyes went wide open; nevertheless, she went along with my suggestion. I was happy and excited to show her this part of the trail. When the hills started we both were mesmerized how steep it looked. We ran through three hills, I think, until we decided to head back stopping only on the top of the last one.

At mile 10, we were both getting worn out. We were hungry and tight. The sun was shining brighter and hotter by the minute. Our motivation to keep moving was to get our Garmins to show 11 miles. Beata’s Garmin was .22 mile behind mine because she didn’t restart the watch from one of our stops. At that point, she didn’t care if she had even mileage. I encouraged her to get it done by running with her. She thought about it, said no, but then she went ahead to get that 11 mile mark.

Just like that, we got it all done! Running can be a team sports. It’s up to us to get ready and run the miles on our own feet, but a good company can take us much further than we think our limit is.

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 “If you want to go fast, go alone. If you want to go far, go together.”

~African Proverb

 

Run Rest Recover Rehab Prehab Repeat

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“Do what you have to do until you can do what you want to do.”

~ Oprah Winfrey

 Many times we do tasks that doesn’t bold well with our likes. They are necessary in order to get from point A to B; that is, if we really want to get to point(s) B, C, D and further. Bottom line is, whether we want to get from one point to another based on want or need, the tasks still need to get done, especially if such tasks are for a dream we chase.

Every day I am reminded that training to one day become a BQ it is not easy. The struggle is real – and it is not just the physical struggle, it is the mental struggle too. There are days that lacks motivation and energy, but when injury is added to the equation, it is even more challenging. It is then a time to really think and reflect, how bad do you really want it? Are you willing to do the extra work?

I came to a point once in which I doubted myself and wondered if my body was even made for this. At that time, I was starting to think that my body was not made for going single-digit paces because every time I pushed it hard or amplified mileage, something would set me back. And there I was, back in square one, only more frustrated than the previous time.

After taking time off from running, some meditation and an encouraging conversation with my physical therapist at the time I was injured, I picked myself up again. I was brave enough to try another half marathon and find out what I had left in the tank before I committed to working with a Coach again. Coach Victoria continues to train and teaches me that I can reach faster single-digit paces. She continues to work with me on my mental game and showing me ways to slowly get where I need to get.

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Easy run with my furbaby R2-D2 on a Saturday morning at the West Orange Trail

But none of this support will make a difference if I don’t apply it myself. Yes, I do want it really bad to BQ and run the Boston Marathon; therefore, there’s no doing half way training or recovery. As my PT said, “you just have to stretch more than other runners”. Okay then. That’s what I will do and more.

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The strained Adductor injury was really tough to get over with. It took more time than any other injury I’ve experienced. The pain was initially located on the left groin, then it was experienced on the hamstrings, quads, glutes and hip. It took about 4 weeks without running with the exception of some test-runs here and there at the end of week 2. This injury has taught me that my body needs constant help with recovery from a workout to the next. The best way to do it is through strength training, PT workouts, stretching, rolling and a sessions of AIS (active isolate stretch by a LMT). Also, icing, heat, tens units, Epson salt baths, ice baths, cryotherapy and chiropractor adjustments therapy are a must.

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Cross training on spin bike and rowing was what helped me stayed in somewhat cardio shape.

So here’s my plan to a steady rehab/prehab routine:

*Disclosure: I am not a doctor or physical therapist and this is not to serve as an advice to anyone’s medical treatment or condition.

   
MONTHLY

First week of the month

cryotherapy session

chiropractor adjustments, graston and ART

 

 
WEEKLY Once or more per week:

Epson salt baths and/or dry sauna

Pool therapy, ice and heat therapy, Tens Units

 

 
BI-WEEKLY Massage Sports Therapy

AIS (active isolated stretch) therapy by a LMT

Ice baths  (as needed)

Yoga

 

 

 
DAILY Active Isolated Stretch with resistance band or yoga band

Static stretch –free or with yoga block

PT workouts (Bosu, stability ball, resistance band)

 

 
3 or 4 TIMES PER WEEK Strength Training – weights, body weight (TRS), HIIT

Cross Training – spinning, rowing, walk, elliptical, swim

 
REST DAY

(Sundays or when needed on weekday)

PT resistance band workout

Stretching

 

 

That’s it! I’ve been on the plan for the entire month of May and it has been working for me so far. This is not to say that I will never get injured again, but I believe that it will help me to continue to build my body for stronger runs and perhaps lessen the time of injury. During injury month of April, I was only able to log in 34.20 miles. However, my hours of strength training, recovery methods and cross training increased significantly.

As I started to get stronger and run 98% pain free, my mileage for the month of May increased to 60.45 miles. This time around, my strength training hours spent was just 7 hours less than April, but my recovery methods hours increased to 2 hours more. My goal is to continue the practice of recovery methods to keep my body happy because you know, Summer is coming!

And here’s this post’s end quote with a bonus picture!

BB Do Your Job