Running | All Things Gwen

Posts Tagged ‘Running’

Don’t Let Injuries Throw You Off the Wagon

March 30, 2011

Showing off my plyometric skillz.

This week, I made a tough decision. I’m not doing Broad Street Run (10 miles) this year. It would have been the first time I’ve done a race longer than 10k. I was so set on doing it.

The decision wasn’t easy, but the pain in my knee was/is still screaming SLOW DOWN. It started about six weeks ago when I originally began the 10-week training program for the race. I started Four Hour Body about the same time. I was only running three times a week and was actually excited to follow a schedule. In fact, I had printed out the Hal-Higdon’s beginner training program and then cut out each week’s schedule and glued it to the corresponding week in my planner. Hardcore.

I started to feel the pain in my knee in week two of training, then got completely side-lined when I hurt my ankle. I was teaching a two-hour boot camp class and ending up rolling my right ankle pretty bad. In my 10 years of teaching, I’ve never done that. I actually didn’t know what to do. Sit down? Get ice? I felt like I didn’t have really any choice, so I kept teaching and going all out. I couldn’t feel the pain because my adrenaline was pumping … until later that day.

Since the ankle incident, I rested a lot. Stopped running, rested more and iced my injuries. Then, without training and from three weeks of being immobile, I did a 5k with my cousins. My ankle and my left knee hurt. Another week of complete rest. Then, the Phillies 5k with hubby. OUCH.

Off to the doctor
Today I went to see a doctor and was totally caught off guard when I had x-rays done there and apparently now need an MRI to see if I have a tear in my meniscus. Doc and I actually think I got the injury two years ago doing a mud run. It’s been coming and going since then.

But, can I tell you — I can’t stand resting! I miss running and doing plyometrics and really want to be doing hill sprints and stuff?
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He’s Hooked! Hubby’s First 5K

March 28, 2011

Hubs and I did a race over the weekend — the Phillies 5k at Citizen’s Bank Park. It was his first race and (obviously) our first race together. In fact, I’m pretty sure that he’s never run longer than a mile before. I’ve done quite a few and was so excited when he let me talk him into doing it. Even though it was freezing out, it was a good first race since a few of our friends did it with us and the crowd was fun and friendly.

Our strategy
Billy didn’t “train” for the run and neither did I. He did about one mile twice the week of the race; my ankle and knee have been bothering me for weeks. So, our plan was just to go slow and steady. To be honest, I got a little worried when we were just out of the lot and he asked me how long I thought we had gone. Um, maybe a quarter of a mile?

Our plan was good though. He didn’t lose gas, and neither did I. I’ve learned that lesson before — it’s so easy to just take off with the pack and sprint — but with that, if you’re not conditioned, you can exert too much energy, get exhausted and have nothing left. The group carried us and I felt like we were going at a decent pace.

Toward the end, I’d say the last ¾ of a mile, I suggested we pick up the pace. My body felt good and I had all the energy in the world. He tells me that he’s going to lose his shoe, and I’m thinking GREAT. With the end in sight, he makes me pull over to the side while he ties it up (with frozen fingers). Rookie mistake! Out of love, I do.

Then, like the scene from Stand By Me when the boys start sprinting through the junk yard, I yell – “SPRINT!!!!” If it was a straight run and I didn’t have to dodge people, I would have beat Billy.

Our times came in and he beat me by two seconds, and we were both under 35 minutes.
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Healthy Salad Recipes

March 21, 2011

Day 35 on Four Hour Body. I don’t like to weigh myself, but I will later this week. Please excuse this semi-boring blog post! I am tired, but I promised Aunt Lil’s homemade dressing recipe

I like to consider myself pretty adventurous. I’m up for doing anything and I say yes to the unexpected. But, I like routine too. On Sundays, I always plan meals (based on what’s on sale in the circular), go food shopping, clean, cook and prep my hub’s and my meals for the week.

Yesterday, however, was a little different because I was up in Central Jersey with my cousins. We did a 5K, so I didn’t get everything done that I wanted. I made up for it today, though.

Here’s what I made tonight:

Cousin Rachel’s Bean salad
• Three cans of my/your favorite beans rinsed and drained
• Chopped red pepper
• Chopped onion
• Chopped celery
• Chopped green onion
• Your favorite dressing, but best with Italian or vinaigrette

Mix it together and enjoy! Use more beans or less beans depending on how big of portion you want to make, but this is easy to divide up for a quick protein side. I used black beans, kidney beans and cannellini beans with light balsamic and basil vinaigrette. It’s really colorful and awesome!

Aunt Lil’s Salad with White Balsamic Dressing
• 1/2 cup white balsamic vinegar
• 1/2 cup extra virgin oil
• 1 clove garlic crushed
• 1 teaspoon dry mustard
• Black pepper to taste
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