Nikki’s Training Blog

Happy New Year!

Since Chicago I have had little motivation to train.  That’s not really a good thing when you are signed up for an Ironman in 2009.  I have been working out, but not on a regular schedule or with any reason other than to move more.  I think time off is a good thing, especially when you are injured, but I’m ready to get back in it.  So, I decided to give myself a challenge for January.  I am going to try to ride my bike every day in January.  Since riding my bike doesn’t bother my hip, and since it is my weakest of the three tri disciplines I think this will be a good challenge for me.  However, it is January and when it comes to cycling outside in the cold I am the ultimate wus.  Hopefully we will have several days of what I consider “rideable weather”, but I anticipate many trainer rides this month.  Tonight was an hour on the trainer watching the Rose Bowl.  I thought of it as great mental training.  Watching USC football is not my idea of motivation.  But I got through it thanks to my iPod.

So here’s to 2009…the year of the bike!!!

After the marathon I decided it was probably a good idea for me to go to the doctor to get my hip checked out.  The primary x-ray looked normal, so I went for an MRI.  I was diagnosed with greater trochanteric bursitis, and a strained iliopsoas.  I was not surprised with the bursitis diagnosis since my pain symptoms were pretty typical.  The strained iliopsoas (main hip flexor) was not much of a surprise either because for about a week I couldn’t lift my leg when my knee was extended.  I think the hip flexor got inflammed because I was compensating for the bursitis.  That’s just my theory, but maybe another reason why you should never run when you are injured.  Duh.

So I hobbled around in pain for several days, but I think it is has been feeling better and better every week off of running.  Ultrasound and PT has been helping, but some days I’m still sore.  It is getting a little frustrating not being able to run.  I have been lifting upper body, going to yoga and I actually got back in the pool a couple of weeks ago.  Swimming is fine, but I would really like to start cycling soon.  I guess it’s a good thing I don’t have any races until May.

Where to begin?  I guess I’ll start with last week.  After my last longish run on Saturday the 4th, I decided to take several days off of running and focus on healing my hip.  I think I did everything I could think of to get relief.  I stopped running, I iced like mad, sometimes I used a heating pad, stretched, foam rolled, epson salt baths, meditation, NSAIDS, doctor visits, 3 massages, chiropractic care, e-stim, ultrasound, iontophoresis.  I think that about covers it.  I had little to no relief at all.  I kept telling myself that it was getting better, and come race day it would be just fine.  Positive thinking or just fooling myself?  I did break down about 7 times (maybe more) last week.  I am emotional enough the last week of taper.  Adding injury to the flame just made it burn even hotter.

Saturday I was a nervous wreck. I think it was the most nervous I have ever been before a race.  I had a really hard time settling down, but come race morning I felt a lot better.  Gary and I met the girls at their hotel and we walked together to the race start.  It was about a mile and a half, and and it helped to warm up my already sore and stiff hip.  We met Jeannie at the gear check, and headed off to our corral.  I have to admit, the seeded corral was really nice.  The one and only complaint I have ever heard about Chicago is that it is too crowded, but although there were 45,000 people signed up for the race I never felt like I was being held back, and couldn’t run.  I was grateful for that.

Jill, Amy, Kristin, Jeannie and I all started the race together.  Amy and Kristin were off together from the start and I never saw them again.  Jill found her stride around mile 3 and I kept seeing her look back for me, but I knew she was going to have the race of her life and I didn’t want to be the one to hold her back.  That was the last I saw of Jill.  It was a little difficult to see her go because we honestly did probably 95% of our quality runs side by side.  We even finished the Lake City Half Marathon side by side!  I wasn’t at all upset that she was beating me, but weeks ago before this injury, I had always had this rose colored image of us running together laughing and or complaining as we always did.  Then of course. crossing the finish line both having qualified for Boston.  Doesn’t that sound nice?

Jeannie and I ran together through around mile 7.  We were exactly on pace as we crossed the 10k mark, but I was thinking that it didn’t feel as easy as I thought it should have.  In an instant Jeannie was gone.  I tried to keep positive and told myself that I was running the Chicago Marathon!  Have fun!  So for one mile I took it all in. The crowd, the runners, the town, everything.  It really is an amazing race.  Too bad my enjoyment only lasted one mile…My hip was hurting.  I’d felt it starting around mile 2.  I just wasn’t happy.  I scanned the crowds so hard looking for Gary, but I never saw him.  I told myself as soon as I see Gary or my dad I will just stop.  I wasn’t going to make 3:40, and I really didn’t care to have another 4:00 marathon under my belt.  I never did see Gary and when I got past halfway I was too nervous to stop because I didn’t really know where I was.  I did however see my friend Chris twice!  It was so unbelievably great to see him and his awesome homemade sign.  I was so grateful the second time I saw him that I stopped to give him a hug.  Thanks, Chris!

I tried to stay positive throughout the race, but it was hard to do.  I kept telling myself that if I ran faster the pain would be over sooner.  I got swept up by the 3:45 pace group, then the 3:50 pace group.  It’s not really a good feeling.  It got hot, I found out later it reached 84 degrees at 11am.  I really don’t think much compares to the pain of a marathon.  I kept asking myself why do I put myself through this?  It hurts so freakin bad!  I’m not just talking the hip either.  Maybe I am just doing it wrong.

I somehow got to mile 26 and at last saw Gary and my dad at the finish line.  I squeaked in just under 4:00.  I made it through half of the finishers area when I heard, “Nikki!”  It was the girls.  I was so anxious to hear how they did.  Jill was beaming, and for good reason.  She ran an incredible 3:38!  What a rock star, she did have the race of her life…so far!  Amy went 3:41 just above BQ, but no worries since she already qualified at Louisville.  That girl has oodles of potential.  Kristin went 3:45, but, was battling some pretty rotten patellar tendinitis for the past few weeks.  She hadn’t run all week either, and under the circumstances did an exceptional job.  K, our day will come.  I promise!  Or maybe we can just be half marathoners… ;)  AND Jeannie went 3:40!  I always knew she had it in her.  I’m so proud of those girls!

After a few pictures, Gary, Dad and I started the long walk back to the car.  The girls were going for pizza.  What?!?  I think I’m going to vomit, no thanks on the pizza.  What is with me and nausea after races?  I spent 15 minutes parked over a trash can on Michigan Ave. on our way back to the car.  At least it wasn’t like Phoenix this time, just some dry heaves.

So I was 20 minutes over my goal time.  Am I disappointed? I think I may have gotten out all of my disappointment last week.  I think all of my overactive emotions were due to the fact that in the back of my mind I knew the race was not going to be what I knew it could be.  20 weeks of long runs and incredibly tough speedwork in the hottest months of summer for what?  For nothing?  I’m choosing not to think so.  The marathon isn’t just about running 26.2 miles.  Most of it is how you get there.  Yes, it is a great feeling to cross the finish line and it is incredibly satisfying to reach a time goal, but there is so much more to it than that.  It’s running with friends, pushing each other to places we never thought we could go, having someone to complain about the pain to, and that great feeling of running 40 minutes at a 7:30 pace in 70 degree weather with 95% humidity.  I am not going to let October 12th, 2008 get me down because I didn’t make 3:40, when I made 100% of my training runs starting on May 27th.  (well besides the last week!)  That’s 108 workouts and we ran each of them with purpose and precision.  Sure I’m still a little disappointed, but I know I’ve put in the hard work and someday I will reap the benefits.

As a personal trainer and coach I often hear “I wish I worked out more but I just don’t have the time”.  It is probably the number one excuse I hear from people about why they don’t exercise.  I am here to tell you that you do have the time.  You may need to make it, but you do have it.  I train a variety of people, some that are very flexible with time, and scheduling, and others who work 40+ hours a week, have families with small children, and even manage a full social calendar.  I have a few clients that simply amaze me, and I think, if they can make time for regular workouts then anyone can.  So, are you thinking about starting a workout program and are wondering how in the world you are going to fit it all in?  Or maybe you are looking to add a few extra workouts per week to improve your fitness even more.  Don’t be overwhelmed!  Here are a list helpful tricks to help squash those excuses that are already beginning to form in your head.

1. Make it your priority. There is nothing more important than your health.  Without our health all of the other parts of life are lost as well.  Along with a proper diet, exercise is crucial in improving and maintaining health.  The benefits are numerous and include, but are not limited to, reducing your risk of heart disease, cancer, osteoporosis, it reduces your risk of injury, and can even reduce stress, as Gary mentions in his article.  Can you believe it?  The thing that you are stressing over is the exact thing that can help you relieve it!  So, knowing all of this (which I’m sure you already do) how can you not make exercise a priority?  Write it in you calendar, set goals, let family members know how important this is for you, and get out there and sweat a little!

2.  Set aside the same time of day for each scheduled workout. Pick a time that works best for you and again, write it in your calendar.  You will be more likely to be consistent with your program if the time of day is the same for each workout.  This may be 5:30am or 10:00pm.  It helps knowing that on Mondays, Wednesdays, and Fridays you are going to walk 4 miles at 6:00am (or whatever activity and time you may choose).

3.  Choose an activity that you enjoy. Exercise is not always fun, but it does not have to be a chore.  If you absolutely hate running on a treadmill don’t do it.  Mix it up a bit.  Cardio can be mundane so split it up between different activities, or try circuit training.  Go for a bike ride with your kids, or a walk after dinner with your spouse or a friend.  Join a recreational sports league, or a fitness class at a local gym.  Trying a sport or activity that is new and or exciting can be extremely motivating.

4. Have someone hold you accountable. Who better to do this than a personal trainer?  He or she will schedule your appointments, write your workouts, and motivate you to work harder than you would on your own.  It can be expensive, but not when you think of the money spent as a health investment.  If a personal trainer is not an option try recruiting a workout buddy.  I almost never run, cycle, or swim by myself anymore, and there is good reason for that.  My training partners motivate me to be at a 5:30a workout, and they push me, encourage me, and distract me from the painful or boring parts of the training.  I credit a lot of my fitness to each of them.

5.  Try it for one week. Schedule in 3-4 workouts for one week.  Don’t skip one.  At the end of the week take inventory.  How do you feel?  Not so bad, right?  How hard was it?  Not so hard, right?  Next week will be easier.  The following week even easier.  Each week that goes by exercise will become more a part of a daily routine and you will find yourself more refreshed, energetic, sleeping better, less stressed, and you might even miss it when you can’t fit a workout in one time.  Just try it for one week.  You can do anything for a week, right?

6. Change your clothes. Believe it or not, just wearing the clothes (specifically shoes) that you would work out in can make you motivated to actually exercise.  So when you get home from work put on your sneakers as soon as you get in the door.  Or, sleep in a pair of running shorts.  I’ll admit, I’ve done that one before, and it works!

These are only a few suggestions on how to time manage and get motivated.  There are many more so pick ones that work best for you.  There is time in the day for everything, we just might need to change our priorities a bit.  Good luck!

2 weeks from today it will be all over. 20 weeks of marathon specific training has gone by quickly, and I find myself wishing I had another 5 instead of 2. It’s the start of the taper, and as usual I don’t feel great. I’ve had some pretty tough runs over the last few weeks which have done nothing to boost my confidence. I’m trying to take this week in stride (no pun intended) and write it off as my body’s reaction to the taper, but two things are scaring me a bit. I’m not trying to complain here, but instead, voice my honest thoughts and concerns about my training and the upcoming race. I think maybe if I talk about it the bad thoughts won’t linger in my brain gnawing at my vulnerable confidence but, be out in the open and defenseless against my rationalizations I am about to give.

Issue #1: My crazy high heart rate

I don’t know where this came from, but during my training runs my average heart rates have been about 10 bmp higher than usual for corresponding runs. Not only is it around 10bpm higher, but it has been about 10 degrees cooler than the previous weeks, also. Yikes! I actually had a :45 min run at MP on Wed, that I could only manage a pace 30 seconds slower than MP! My HR and RPE were both ridiculously high. It was pretty devastating. Poor Gary got the brunt of my emotions after that workout.

Rationalization for Issue #1

I’m tired! I just finished 17 weeks (18 today) of really tough training, the last week being the toughest. My body is telling me that it is time to relax, take it easy, sleep more. I think this also might be a sign of being overtrained especially considering I raced a half marathon on the 13th. Because of my training plan, there was no real recovery scheduled after the race. Over the weekend I have been starting to feel more rested, but I am really going to start listening to my body and resting a lot this week and next. I think I will even go to bed in the next hour. I don’t think of this as a bad sign of my fitness because I PR’d at the half, and I have been running really well throughout this training program. I feel like I’m in the best shape of my running life. Just a little bit of fatigue. Nothing a 2 week taper can’t take care of.

Issue #2: My Hip

Owie! After 29 miles in 2 days last weekend my hip started to really bother me. I took Monday and Tuesday off of running, but returned Wednesday and Thursday to some pretty significant pain. Pain a few weeks out from a race is pretty scary. The pain is primarily in my TFL, and also at the insertion of my Piriformis. I can target both pretty well on the foam roller. I got a massage on Thursday from my good friend Jill, which helped a ton, and I plan to see her again this week. The pain is pretty severe, and movement is extremely stiff in the morning and after I run.

Rationalization for Issue #1

Here’s the bright side…I’m certain it is muscular. Why is that good? Muscle can be quick healing. It has good blood supply which helps in healing, and is quick to respond to treatment. The pain has also not moved into my IT band or down to my knee yet either. I also know that aches and pains are typical during a taper, and I think patience and proper treatment should do the trick. Obviously injury-free at the moment would be ideal, but I’m going to take this as another signal to relax. I’m normally really antsy during a taper, and think I can do more than I should, so maybe this is a way to force me to do some more couch sitting, and catch up on some good sleep.

I’ll post next week with an update on the taper progress.

On a side note, Gary and I just watched Run Fatboy Run and it was hilarious! Go watch it right now.

So far I have had a pretty great summer. Work has been nice and consistent which is great especially for the summer months. Training is going really well.  Some days I enjoy it more than others, but I’ve really enjoyed being on the same program with so many people.  All of us running Chicago, Jill, Kristin, Amy and I have the same goal of 3:40, and we are actually really compatible as running partners.  It’s actually sort of freaky how almost identical Jill and my HR and pace data are.  I think it’s pretty lucky to find running buddies that are exactly your speed.  In the past I’ve been in groups that I’ve felt like I haven’t been running quite the pace I wanted to, or I’m stuck struggling to keep up.  I’m just like Goldilocks now.  This one is juuuust right!

This program has been full of tough workouts.  Take today for example.  We warmed up 10 minutes, then ran 40 minutes at a 7:30 pace, then a 5 min cool down.  Holy Crap!  That was the hardest workout I have ever done.  It was also almost 70 degrees by 5:30.  I’ve noticed the heat really does make a huge difference in our performance and HR.  That’s cardiovascular drift for you!  I’ll leave that topic for another post.  Anyway, the speed work and tempo paced workouts have been challenging, but it’s nice to be running for a purpose instead of hammering out mile after mile at the same speed.  Long runs are SO much more enjoyable now that we have slowed them down to where they should be, 9:00-9:30/mile.  I feel like I could run another 10 miles after almost every long run.  This phase, phase 4, focuses more on marathon pace running, too.  Hopefully 8:24/mile will become my favorite pace soon.

Gary’s Big Week is coming up!  Jill, Amy, Kristin and I have signed up for the Lake City Half Marathon so we will run while Gary runs the full marathon.  It’s supposed to be a flat course, and it’s a smaller race so it should be great!  I’m excited to see how we do, especially considering we will be in the middle of our toughest weeks of training.  My mom and dad are even coming, and I can’t wait to see how awesome Gary runs after competing/traveling over 400 miles.  On his 30th  Birthday!  Go Geeves!

This weekend is Ironman Louisville, and Gary and I will be working the finish line again.  It’s the best place to be!   If you in need of some inspiration, come down to 4th Street Live on Sunday evening.  Ironman does an incredible job of making the whole race, but especially the finish line, a spectacular event.  Rightfully so, I might add.  These athletes do some amazing things, and nothing feels better than seeing that finish line at the end of your 140.6 journey.  I can’t wait!  I might even get inspired to sign up for next year.  I’ve been back and forth on the issue in my head over the last few weeks, but I still can’t decide.  I guess I’ll know on Monday!

I have to admit that I didn’t even want to run this race. It is always a hot and challenging race on the 4th of July in Lexington. I also wasn’t feeling like I was in great shape to run a 10k. We are in the first phase of our training program for Chicago which means that we haven’t been running very fast, or very far. Somehow the girls guilted me into signing up.

My previous PR for a 10k was 47:00. I told myself that if I ran 48:something I would be happy. I lined up in the rain with Jill, Amy, Kristin and Kathryn. We let Erica go since she was planning on sub 45. I knew better than to try to start with her. Jill and I ran the first 3 together and it felt a little fast, but it was only 6 miles right? The rain stopped and it was only a little hot and very humid. It was much milder than previous years. Jill picked it up some at mile 4 and I was soon by myself. I could still see Jill and Kristin and actually caught up to Kristin around mile 5. This is where it started to hurt. I think I kept pretty good pace throughout, but to be honest I didn’t take splits so I really have no idea. Somewhere just after mile 5 I saw the finish line. It is always a great feeling to see the finish line. However, although it was visible it was still very far away. Very far away. I had already picked up the pace and when the finish banner didn’t seem to be getting any smaller I seriously considered walking. I finally crossed the finish line completely spent. Somehow I managed a PR. 46:45. We all did, actually. Kathryn was 47:xx, Kristin and Jill finished 4 seconds before me, Amy somewhere around 45 something, and Erica an amazing 43 something! It turned out to be a great day.

So bike commuting a few weeks ago went well. I actually had several cancellations so I didn’t ride as much as I anticipated, but still logged around 100 for M-F. That’s a lot of gas saved. I did get two flats, though. Should have changed the worn tire much sooner. Commuting was only a bit challenging during certain times of the day, but very easy most times. The worst encounter was the half full (see? optimist!) Coke can that was hurled at me by a passing car. Thank you I’m not thirsty.

The end of commuter week started the weekend for the Fletcher Flyer. My friend Joe had asked months ago if Gary and I would like to ride with him for the century. We were more than happy to. Asheville, NC is a pretty cool town. The city is busy with people (and drum circles), and there are numerous great restaurants. I think my caloric intake was double, or maybe triple of my caloric expenditure for the weekend’s ride. It was well worth it. I ate some pretty great blueberry pie a la mode at Picnic’s.

The ride was great, and Joe did incredible. It was really a beautiful course and we had great weather until mile 95. Then the heavens opened up and we got dumped on. I shooed the sag wagon off as it approached Joe so he would have no excuse for not finishing the ride. Hopefully he was grateful?

I felt good riding 100 even though I hadn’t felt totally prepared for the event. I think I am starting to get to the point in my fitness where I don’t have to be completely “trained” for events to participate. I’m not sure that makes much sense, but I think it feels good.

Now…Chicago Marathon training! I’m excited and nervous for it to start. I’m glad to be on an actual program again so I can tick off the workouts one by one from the plan on my fridge. Dork!

I’ve been trying to take advantage of the outdoors since we have finally found some nice weather here in Lexington, KY. We’ve been really blessed with some warm sunny days lately. Kelty has been enjoying some daily sunbathing on the deck and some longer walks with me, too.

I’ve also been riding my bike to work when I can. I actually drive a lot for my job, and having to meet an at home client across town within 10 minutes of my last appointment makes riding my bike difficult sometimes. I also can’t carry my 40lb massage table on my back while I ride a bike (not yet at least). However, when I only have to go to the gym and back I can easily ride the 8 miles to get there. It only takes about 10-15 minutes longer than in the car, too. I even caught up with my friend, Beth last week who was on her way back to work at UK from a ride. Since we were headed in the same direction we rode most of the way in to town. It’s always nice having company.

Along with my bike commuting, I have been trying to walk to the grocery store, too. Now this should always be very easy because it’s less than a half of a mile away. The reusable grocery bags make it easy to tote heavy bags, too. It’s also a great time to catch up on some podcasts.

I have found that not only is commuting good on the environment and the wallet, it is good on the spirit, too. It’s so much less stressful than sitting in the car waiting for stoplights to change, getting cut off by impatient drivers, or being that impatient driver behind someone driving 10mph under the speed limit. When I walk or ride I can travel at whatever speed I choose (unless I’m late) and enjoy my surroundings. I always arrive at my destination happier and more relaxed than after sitting in the car. I guess that’s what those endorphins will do to you.

Bike Lexington is a month long celebration of all things cycling. There are races, special events, and group rides. I was on the website this morning and noticed the “Commuter Challenge Week” May 12-16. Each time you commute you increase your chances of winning a commuter bike that will be raffled off at the end of the week. Check it out: Bike Lexington 2008