Monday, September 16, 2013

Training Injured: Crawl If I Must



I have been struggling with that injury that must not be named (cough...cough...plantar fasciitis) since January 2013.  While initially it was limited to the left foot, while training for the Dumbo Double Dare, I began feeling that ominous pain in my heel/arch on my right foot.  I am going to be training for the Tinkerbell Half Marathon that occurs on January 19th.  How to train for it has been an ongoing discussion with my chiropractor.

So, we first focused on what I can do without risking further injury: aquajogging and elliptical trainer.  I have access to a pool and have an elliptical trainer as well in my home workout gym.  I will start off on the elliptical trainer but if I cannot do it without pain, I will switch to aquajogging.  Both forms of exercise are great cardio and low to no impact.  More information about aquajogging can be found here.

In addition to daily stretching, massaging my foot with a tennis ball and towel scrunches, I will also begin to incorporate strength training.  Strength training will strengthen the muscles so the injury will be less likely to occur again.  For my strength training, I love my Zcut DVDs that feature workouts with Zuzka.  The workouts take about 30 minutes so they are perfect for my busy schedule and, while you can use weights if you want, they feature bodyweight resistance exercises.  I love the workouts and by the end I am a sweaty mess.

The third component is stretching daily.  I have specific stretches for that injury which must not be named but I am also to my whole body daily.  In addition, I have a Triggerpoint roller which I roll out on nightly and The Stick which I use at the office at least twice a day on my calves.
Triggerpoint Roller

The Stick


I have modified the Tinker Bell Half Marathon Training Program for beginner runners on the Run Disney website.  I incorporated strength training every other day, on Tuesday/Thursday I train either on the elliptical trainer or in the pool by aquajogging, and I run on Saturdays outside.  I also never run more than 13 miles and every other week is only a 3 mile run to give my body time to heal. My training schedules for September through the event are:



 I will also be following the old adage "If it hurts, stop" so I don't injure my foot further.  If it hurts, I will modify my workout appropriately rather than push it.  My goal is to run/walk the Tinker Bell Half Marathon without further injury.

I know I am injury prone so setting a schedule with the injuries in mind is essential for my training.  I'd rather be too conservative rather than push myself too hard, too fast and have additional injuries.  Happy training!  Let me know how your training is going and how you deal with injuries.

Monday, September 9, 2013

Dumbo Double Dare: Watching From the Sidelines



Although I had planned no matter what to run Dumbo Double Dare, it was just not meant to be.  The injury that must not be named (cough plantars fasciitis) kept me on the sidelines.  After running 5 miles, it took over 2 weeks for the foot to heal.  And the worst part~my "good" foot started hurting!  It is so defeating.  So, what did I do?  I gave my bib away and made the decision to be a spectator! 


It was different watching the race from the sidelines.  I went to the pre-corral 10k area with hubby and hung out with him. So, even though I was just watching, I still got up at 4:00 a.m. and drove to Disneyland's Mickey and Friends parking garage.  For Saturday's 10k, at 4:30 a.m. the thermometer in our car said it was 77 degrees and 91% humidity~and it felt like it!  I hung out with hubby in the pre-corral area.  The official announcers were live at the 5k staging area so we saw it on a big screen tv and they were playing music.  It was very low energy in the pre-corral area and it did not have the normal "this crowd is pumped" vibe.  There was not any fancy backdrops or characters for pictures in that area and the lack of live announcers probably impacted that.  People were friendly, though, and I had the opportunity to talk to LOTS of people and see some great costumes.

There was some confusion.  The runners were told to go to the corral area after the 5k runners left but when we arrived, the corrals were not opened and we were told to go back to the pre-corral area.  The pre-corral volunteers were telling us to go to the corrals.  So, lots of runners and spectators just standing around confused.

That' s a lot of people!

When the runners were finally able to get to the corrals, I gave my honey a kiss for good luck and made my way a short ways from the starting line.  I had spoken to RunDisney personnel on the phone before the event, at their booth at the Expo and the morning of the race.  They were pretty clueless about how to see runners from any (much less multiple) vantage point on the course.  Since spectators were not allowed in the park and I was walking in an air cast, I had decided I would cheer at the start line and at the esplanade between Disneyland and California Adventure.  How to get there?  I went from the start line through Grand California Hotel to Downtown Disney and then crossed into the esplanade.


I love Belle and Gaston at the start line

Tweedles running through the esplanade

While watching from the esplanade, it was fun talking to other spectators and cheering on the runners.  Although it was overcast, both the runners and spectators were drenched in sweat!  It was so humid and uncomfortable.  It's great fun looking at all the costumes, high-fiving the runners and cheering them on.  The runners were amazing!
Even the guys were in costume




Another great costume!
After finding dear hubby in the esplanade, I walked over to Downtown Disney and cheered in the middle of a walkway behind a "V" point where the runners were being diverted to run on half the walkway so the other half could be used by spectators and others to cross half the walk way at a time.  Two ladies from Team Sparkle were using that area to cheer people in Team Sparkle skirts and take pictures.  There were about 6 of us cheering from this vantage point.  This was near the end of the course so the runners were tired and drenched in sweat.  Based on what they looked like, it was clear that most runners needed more water on the course.  The meager 3 water stops (no fuel or powerade) were not sufficient in that heat.  It was great cheering on the runners when they are on the home stretch.  So many runners said that this is when they really needed that extra boost.  Even after hubby ran by, I stayed to cheer.  From social media updates, I realized that there was no way I could see the finish line (way too crowded) and we were planning to meet near the parking garage.  So, I stayed and cheered and loved every minute of it!


Here comes Monsters, Inc.  Boy that must be hot!

The Half on Sunday was a bit cooler (only 75 degrees at 4:30 am and only 85% humidity).  The prerace corral area was jumping.  Hubby made his way to the corrals while I took my place just below the start line. This race was so crowded that I did not see hubby or any friends although I searched for each of them in
their respective corrals.  I made my way through Downtown Disney to watch near a small area where they ran through the end of downtown disney to Disneyland.  I was walked to mile 4 (as runners leave Disneyland).  I was trying to walk down Ball to about midpoint.  I just missed hubby and about a half block away I saw him turn down State College Blvd. to start heading towards Honda Stadium and Angels Stadium.  I started the long trek back to Disneyland and cheered the crowds as they passed.  I saw cheerleaders, marching bands and could hear polynesian music echoing down the streets.  It looked like great fun!  The next place I cheered was mile 12 (when the runners re-enter Disney properties).  It was so much fun and, once again, the runners were drenched!  While yesterday had been overcast, today the sun was bearing down!  Although seeing the runners at mile 12 meant I could not go to the finish line, I enjoyed it so much more than I would have at the finish line.  There were only a handful of cheerers near mile 12 and the runners were definitely appreciative.  One last chance to see the fabulous costumes and give a boost to the runners.
Fireworks at the start line of the Half


If I could do it over again, I would make sure (1) I had a cowbell (my hands and voice were sore from clapping and cheering after the first hour of the first day) and (2) had planned better where to cheer and planned how much time it was going to take me to get from point A and point B so I could tell all the people I knew that were running the race.  One of the difficulties in planning where to be is the RunDisney maps of the course were very general and the people at the RunDisney booth could not give me sufficient specifics about the course and anticipated path closures (I don't think they knew).  Additionally, it did not appear that there was transportation to various points on the course.  My saving grace was that I am very familiar with the Disneyland resort area and could figure out point A to B on the spot. 

If your family and friends are cheering, here are some tips:
1.  Plan where they will be on the course;
2.  If possible, plan how and how much time it will take them from getting between points;
3.  Bring a cowbell or some other noise maker (the runners love noise!);
4.  High 5 each runner~it makes it much more enjoyable to interact with the runners;
5.  Chat and cheer with other spectators;
6.  Most of all, have fun!

Goals for Week of September 9, 2013

This week I have set some very "back to basic" goals.  Last Friday and Saturday, I recommitted myself to a healthy lifestyle after falling off the wagon.  I used Saturday to plan my week and wrote my next week's plan in my new fitbook.  I can't wait to see how this week turns out!