Jocelyn's 1/2 Marathon Journal

[EdgarHF]

With solo running I gotta have my iPod, but I don't know if I would want to race with one. I want to hear the crowd roar when I zip over the line in last place

[feelin-great]

I think I'd need mine in a race to drown out the sounds of the paramedics coming to revive me!

That will probably be me Good news though, I found mine so I don't have to spend the money on a new one. And I guess I already had an armband for it, which I forgot about so I am all set. I found it about 10 minutes ago and am ready to get some new tunes

So Friday I had planned to make a rest day but when I got to the campground after work my sister wanted to go for a bike ride so we rode the trails for about 9 miles - it felt good. My legs were still sore from the two previous nights of running but it felt good to use them for the bike instead of running It was a great workout!

Then on Saturday I got really, really lazy I basically ate nothing but junk Friday night and all day Saturday. I had planned to run first thing in the morning but was so tired I couldn't do it. But then at 4:30 I finally forced myself to get out to run. I had originally planned to run 5 miles this weekend but when I started to run I just felt yucky and weighted down, obviously from the lack of nutritious foods, so I decided at that point to just run 2 miles at the most. But then I had a little conversation with myself in my head (Lynne, you're rubbing off on me ) and decided if I really want to get myself conditioned for the 1/2 marathon I just had to do it. So I did it, 5 whole miles without walking even once I just told myself that no matter how slow I went I was going to finish. I felt like I was going super slow but I didn't care! When I got about 1/2 mile from the turnaround point my mom caught up with me on her bike. Turns out she doesn't like me running on the trails by myself so she came out to keep an eye on me Turns out I was really glad she came because when I got about 1.5 miles from the end I passed a really creepy guy walking. I just got the chills when I saw him, something wasn't right about him. My mom had gone farther so she hadn't quite caught up yet so I turned around and made sure she was close.

Anyway, I got back and stopped the timer, assuming I had done really bad, but I was so happy I had finished at all! Turns out I ran it at an average 9:22 Guess I wasn't as slow as I thought! When I got back to the camp sight I sat down just beaming, and I felt so good. Sometime before the halfway point I really got into my groove and definitely could have gone farther, but I am going to try to stick to the program and not do too much too soon.

Now today is a definite rest day, my legs need the day off

My diet sucked, that's all I can say

[fitoverforty]

But then I had a little conversation with myself in my head (Lynne, you're rubbing off on me )

that's what I'm here for...

So I did it, 5 whole miles without walking even once

Yay!! Awesome job Jocelyn - I'm so proud of you for sticking with it and pushing through - and a 9:22 mile average - you rock.
Your mom is right - you should not run the trail alone, I will not run our trails here alone - even with my mace. I've seen people on one of the trails sleeping on the benches, I've seen them smoking weed - some of my other running friends have seem other people...uh...let's just say, preoccupied with each other... anyway...this particular trail is right behind our town's shopping mall...it has literally gotten the reputation for being the shoplifters escape route, we once had a bank robbery and the thief got away by running down the trail!Glad I wasn't out there that day!
So, you are right on schedule with your training. This coming week you should do two 3.5 mile runs, one 2 mile run, and your long run again should be 5 miles - then the following week, the 3.5 mile runs increase to 4 miles each and the long run goes to 6 miles. It is a very safe, progressive training schedule. I really like it, I'm kinda following it myself, but with a few more miles added, since I was already conditioned for that.
Hope you have a great week. You are doing awesome

[EdgarHF]

Yes!!!!! See, you are going to do great!

[Bonnie]

Yes, congratulations on the progress & DO NOT run trails alone ladies, they have pulled two bodies out of a popular running trail here, in the last year.

[Boss Man]

The main thing is you didn't stop believing in yourself. Other mistakes can be corrected, so don't worry about it yeah .

[musculargirl]

congratulations on the run! 5 miles is awesome!! The running and biking will probably burn up some of the calories even if you didn't do great eating.

[feelin-great]

DO NOT run trails alone ladies, they have pulled two bodies out of a popular running trail here, in the last year.

We live in a very safe area, very little crime, and the crime we do have is usually domestic issues. I know it doesn't mean something bad won't happen, but the times I have been on the traill are during busy biking times so I have felt really safe. Plus where I was at was a rural area, not much access to this trail. But I still don't think I can go out there alone again, which is a bummer, because I really enjoyed it and it is limestone gravel so much better on my legs than asphalt or concrete!

[musculargirl]

We live in a very safe area, very little crime

I kind of feel the same way. I go on a path 2 miles from my house and its really pretty around a small lake. But for like 20% of the path you are a little more secluded. During the weekend and evening its fine enough people around. But i ususally go in the morning when there are only a couple people. I feel pretty safe though. I've never heard of attacks on people at any of the parks by my house and i wear a small bracelet with a whistle.

but I know how you feel though not wanting to go on that path alone again.

[feelin-great]

I will be using today as a rest day again. My shins are really hurting from my 5 mile run and I don't want to push it too much. That leaves me Tuesday, Wednesday, and Thursday for my 2 3.5 miles runs and my 2 mile run and then I will do another 5 mile on Saturday If I am up for it tonight I may do my No More Trouble Zones DVD.

Any suggestions on helping my shins to feel better faster? I am really hoping it is just shin splints but since I watched that link Allison posted it makes me worry about stress fractures

[fitoverforty]

shin splints are no fun. Another stretch you can do is:

Shin stretch: To do the shin stretch, first start by kneeling in the above position and slowly sitting backwards onto your heels – place your hands behind you. Remember not to force this stretch. If you begin to feel any pain – ease up on the stretch. Hold the position for 20-30 seconds to stretch your shin tendons, muscles, and quads.
You can also walk on your heels for about 20 steps or so, then back down, walk regular, then back on your heels - it looks dorky, but it does help stretch the muscles attached to the shin.

Here is something I read that helps to tell the difference between shin splints and stress fractures is: "Clinically, physical examination can be used to differentiate between "medial shin splints" and stress fracture. With medial shin splints, (medial tibial stress syndrome, MTSS), the tenderness extends along a considerable vertical distance of the tibia. When a stress fracture is present, tenderness is usually noted that extends horizontally across the front of the tibia."

You definitely want to take care of those shin splints, so they don't get worse. I hate to see you try to run 3 days in a row - don't try to force it, don't worry about the training schedule - it's more important to take care of that injury first - maybe drop one of the 3.5 mile runs and only run tues. (3.5 m), thurs. (2 m), and saturday (5 mile or 3.5 mile). Ice it, stretch it everyday, take some ibuprofen for swelling, don't do any jumping or sprinting type workouts. Hope it feels better soon! You are doing great, it just takes the body a bit of time to get used to the new demands you are placing on it.

[feelin-great]

I didn't mean to make you worry.

Oh, no, that's not what I meant at all!!! I am glad I watched that because I wouldn't have ever thought of stress fractures and it is something I am glad I know about and can keep an eye out for More than anything that was very educational and motivational

Thanks for the stretches Allison and Lynne, I never know how to stretch my shins - I stretch everything else, though, and very thouroughly And Lynne, I appreciate the info on shin splints vs stress fractures. I will have to pay attention to that, right now I think it is vertical so that's good They aren't terribly sore this afternoon but definitely noticeable. It's mainly on the inside portion of my shins, not right in front.

[Boss Man]

If it's on the medial side of the shin, you might possibly have an acute case of Tarsal Tunnel Syndrome.

The Tarsal Tunnel is a fiberous strip, similar to the Carpal Tunnel in the wrist. It covers a few things like Bloodvessels and importantly the Tibial Nerve.

TTS is caused by the Tunnel inpinging on the Nerve itself.

Were this to be the case an NCV, (Nerve Conduction Velocity), Test would potentially identify it. The test involves two pads, one to fire an electrical impulse, the other to record it.

TTS may alieviate with NSAIDS or alternatively Cortisone shots, as an alternative modality, usually no more than two, possibly one.

If that fails you might need something caleld a Tarsal release, where the Tunnel is cut and should heal back with scar tissue. This effecitvely releases the pressure on the affected Nerve. This procedure is also used in CTS as well, in cases where other things fail to work.

This is not to say you have TTS, but it's worth bearing in mind.

It's possible you could get it in both Shins, though it's unlikely hence why I mentioned it.

It would be more prudent in this instance to favour Shin splints as the problem, over TTS.

[feelin-great]

For the most part my shins are feeling better, there is just one sore spot left on my left leg It's not terrible but I am definitely going to keep my eye on it. If it is feeling better tonight after work I will do a 3.5 mile run (if it's not raining, anyway).

I ate 100% healthy yesterday and so far today for the first time in a while, I can't believe how much better I feel I don't know if I got burned out or what, but I have been really bad the last few weeks. Part of it is that I have been doing so much camping and it is extremely difficult to eat healthy then. Especially when my family eats junk the entire time! I don't know how to keep it healthy when I am very limited on space for healthy foods. I know I will be doing a TON of camping over the next few weeks so I need to hurry up and figure out a way around the junk...

[fitoverforty]

It is easy to get burned out on healthy food when 1) not enough variety and 2) takes more prep time. I understand how you may have been feeling a little burned out and the more we slip up and eat bad, it just seems like a roller coaster effect and before you know it 2 or 3 weeks have gone by and we have completely lost sight and any semblance of healthy eating.!
So here is my suggestions (I need to do this myself too)
Bring your own separate food. Easy stuff like canned white chicken breast (tastes good right out of the can), mixed nuts, small loaf of Whole wheat bread - stuff for sandwiches like lean ham, turkey, roast beef.
Pack a small cooler for the stuff that has to stay cold - deli meats, LF cheese sticks, LF cottage cheese (I buy those 4 oz. snack pack kind), greek yogurts, all nat. PB, mustard, etc.
Do they have a grill there? You could bring some ground turkey, or lean beef to make burgers, using Romaine lettuce leaf in place of the buns. Buy one of those veggie trays that has carrots, broccoli, celery, tomatos to knosh on. It usually has a dip that comes with it, or you could substitute salsa or hummus or bean dip.
Not saying you have to stick to ALL healthy food while there, maybe designate one meal as a cheat meal and have whatever they are having - just smaller portions and add in your own healthy stuff to help fill you up.
One of my and my son's favorite snacks in the world is one slice of deli ham or turkey, take 1 LF cheese string and split it down the middle, then wrap the deli meats around each slice - easy and quick - no muss, no fuss.

It takes a bit of work, and i know it is a hassle to have to pre pack stuff and bring a cooler - but it is worth it, not only for the health benefits, but for the mental well being also - no more guilt feelings about eating bad because you made the decision and took the time and effort to eat right - and that always makes you feel better.