Get the Message? Get a Massage!

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First off, I have to mention this past weekend's Senior Concerns Love Run one more time.  I attended an reception for event volunteers and sponsors yesterday.  What a nice group of people who are dedicated to the local Meals on Wheels program!  With the support of this race and other donors, Senior Concerns will provide over 50,000 meals to seniors in the Conejo Valley who are unable to shop or cook for themselves this year.  For nearly 35 years this organization has made a positive, direct impact on the lives of local seniors.

Additionally, I witnessed first-hand the wonderful generosity of the local Jersey Mike's organization.  Jersey Mike's assumed title sponsorship of the event and donated $10,000 and lots of delicious food for the the event.  I personally visit Jersey Mike's about 2 times a week and love their sandwiches and their upbeat staff.  Visit www.JerseyMikes.com or click HERE for local Jersey Mike's locations.

So after the race, I was pretty darn sore.  I gave it a pretty good effort and my legs felt it.  So even though after the race I pretty much wanted to curl up in a ball and take a nap, I knew the best thing I could do was to "cool down."  Drink some water and do a very slow 10 minutes or so to get the blood flowing in my legs.

The next thing that would have been nice to do would be to jump in a cool, refreshing pool and/or put some ice on the sore spots.  I didn't do either one due to logistical issues but if I could have, I would

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Soreness vs Pain - Progress vs Injury

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This has been an outstanding weekend of running for me.  I ratcheted up my long run to 1 hour, 15 minutes yesterday, running roughly 10.5 miles at a decent clip.  This is my longest run since committing to run the Santa Barbara Marathon a month ago.  And this morning I ran another 45 minutes, feeling solid and good.  These overcast skies we've been seeing make for some great training!

Today my legs felt sore but in a "good" way.  Whenever I push myself on a run, I usually feel some soreness the next day or two, sometimes longer.  I'm usually able to continue the training through the soreness.  I actually think some light training or perhaps some cross training...walking, hiking, cycling, etc. is good when you have some muscle soreness to keep the blood flowing and move towards recuperation.

After I do an "all out" 5K, 10K, marathon or other race, I often feel really sore for up to 3, 5 or even 7 days after the race.  Icing the sore spots or perhaps jumping into the pool and moving around seem to help.

Let's not confuse "good" soreness resulting from a solid training run or performance to pain associated with an injury.  Running through a sharp "pain" can be more challenging and self defeating than running through muscle soreness.

I trained pretty hard for the Tucson Marathon 5 years ago.  The course is known for its 2,220 net drop in elevation.  I trained quite a bit on the pavement for that race and for whatever reason had recurring shin splint pain.  Running on shin splints can feel like running with a knife pointing at your shins.  For me, running downhill adds fuel to the pain.

Due to sheer will, stupidity and to some degree lazyness (not at training, but at taking care of my body after my training), I continued to attempt to run with the shin splints while not resting enough and not consistently icing them. So without having completely remedied my shin splint issue, went to Tucson.  After a decent start (love that downhill), by mile 16 the shin splints came back with a vengeance and ultimately I dropped out of the race.

So if you are feeling sore, that can be a good thing.  Recover and you'll be fine for your next run.  If you are feeling sharp pains somewhere, STOP and do something about it!

Rolling With the Punches When Training for the Marathon

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It is Memorial Day weekend, a 3 day weekend for many of us.  Today is also the 24th running of the Los Angeles Marathon!  So I thought this would be an outstanding weekend of running, training and motivation!

Zzzzzz...but I'm TIRED!

Ah well, I tried to get my long run up to 1 hour, 15 minutes yesterday, but just didn't have it in me! :<

LIFE kind of gets in the way.  I've got 3 and 6 year old boys and they are quite a handful.  We've had a great weekend, full of fun activities.  But I've been tired.  They seem to have this sixth sense...wake up at 6 a.m. on weekends but on school days sleep like a rock.  And make sure to wake up 2 or 3 times during the night for various reasons.

So as a full-time dad, full-time provider for the family and part-time marathon runner, I roll with the punches, step back and realize that I ain't gonna feel perky, peppy an energetic all the time.

I can set training goals but I'm not going to meet them all the time.  In fact, these days, I don't meet my goals more often than not!

It is frustrating.  But I do have the hindsight of running 24 previous marathons to know that, you can't force your body to do something it isn't willing to do.

So what else can you do about these training impediments?  PLAN for them!  Yes, place enough time in your schedule for the unforeseen to occur.  Plan for the unplannable and you will succeed in meeting your marathon goals.

My Advice, Ice is Nice, Don't Think Twice

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First off, I'm pleased to report my mileage increased last week from 36 to 46 miles, mostly driven by several one hour runs this weekend (including this trail run in Sycamore Canyon).

Yesterday two body parts were nagging me with pain.  My left big toe must have been jammed up against my shoe too much on the downhills as it was pretty painful to walk on yesterday.  On that same leg I've had a knee problem...not due to running...my 3 year old has knocked into it a few too many times of late.  It hurts more when I kneel and walk than when I run though.

So while I felt pretty happy with the past week's training, it ended on a bit of a note of irritation.  It is never enjoyable walking around with pain.

What I have learned over the years is that the simple placement of ice on these types of problems often seems to fix the problem.  I'm no doctor but I guess it helps to reduce the swelling and pain.  Sometimes I also take an Advil or Aleve.

So last night as I was typing away on my laptop on the couch with beer on one side, TV on in front of me and Sunday newspaper and phone to my left, and the rest of the family asleep, I sat there and placed ice packs on my toe and my knee for 30 minutes.

Today I woke up and while both problematic body parts still hurt, I was able to get out there and start slowly running.  Within 10 minutes the pain seemed to go away.  Tonight I feel about 80% better.  Some lingering soreness but I think the ice did its duty again.  I should probably be icing it more right now.

So my advice it to grab that ice and don't think twice.  Ice is your friend.  Ice is nice!

But on that note, ice can also be hard to balance on your toe, knee, hamstring, etc.  Well, a bag of frozen peas is equally good.  Plus it can mold to your body shape.  If you do plan to use a bag of peas (or carrots if you prefer), might wanna place it in a separate space in the freezer so your family doesn't have to eat a bag of peas that has been nestled up against your derriere.

You Won't Regret Taking a Break

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While this is advice is for all marathon runners, it is particularly geared towards the obsessive ones that feel guilty when taking a day off.  I place myself into this category.

Thursday night I was really tired and could barely drag myself out of bed on Friday morning.  Not to mention, I had run for an hour on Thursday morning and had a bit of a sore knee.  So I took Friday off.

All better today!  My knee problem is gone. My energy is back.  I ran this morning with a spring in my step.

Take a day off when you need it, even if you had planned to run that day.  Your body is trying to tell you something.  Don't feel guilty about it.