Welcome to Blister Central! Can I help you find another blister?

Aside from the blisters (which really aren't that bad), the good news is (drum roll please.....) I HIT THE 20 MILE MARK!!!!  (The crowd cheers, and the crowd goes WILD!)  Well, I did hit the 20 mile mark, but it wasn't pretty. 

I hit the 20 mile marker for my first time two weeks ago on August 30th.  I know, please forgive me for not having blogged sooner.  The reason I didn't blog was because it really wasn't that exciting, although it was an accomplishment!  At mile 9, I started to get the aches and pains.  I was a little worried that they were coming on so early.  At mile 13, I stopped to buy some Gatorade (GO GATORS!) and some water.  Stefhan met me at the end so that he could drive me home.  Ironically, I was checking my mileage on my cell phone at 19.97 miles and I tripped on the sidewalk.  I probably tripped because I was so tired, I was basically doing the 98 year old shuffle without the walker.  Needless to say, I had a complete yard sale.  Headphones flew out, cell phone went flying (I couldn't believe I was about to break a third cell phone). My arms were extended like superman, I was just missing the cape and the superpowers.  Miraculously, I got my feet underneath me and saved myself.  Don't put it past me to almost bite the dust at 19.97 miles.  Stefhan missed the escapades, fortunately.  All he saw was me picking up my gear.  And yes, my cell phone survived.  (And the crowd goes wild, AGAIN!)

I ran another 21.3 miles tonight.  My longest run so far.  I did cheat a little.  At the 10.5 mile mark, I ran to the 7-11 for more Gatorade (GO GATORS!) and water.  Stefhan met me there and I chugged down my Gatorade (GO GATORS!) and sat in his car for about 5 minutes.  I almost considered him just driving me home because I really wasn't in the mood to run.  I persevered, however, and continued on my way.  I even got to run through a nasty wind and dust storm.  Supposedly they were 40 mph winds from the south (guess which direction I was running!?  Yep!  The south!...and the crowd boos hysterically...)  It was so windy and dusty that I had to turn my head to the side because so much dirt was being kicked up into my eyes.  I was actually crying dirt.  I had to look to the side at the storefront windows to use the reflection to see where I was actually running.  The last 3 miles of the run were on a steep incline.  I'm hoping this prepares me for the incline at the end of the Malibu marathon.  The race is almost exactly 2 months away and I now have to refine my training plan.  Anyone have any ideas?

I did win a nifty Malibu Marathon t-shirt!  I made a wise crack post (I'd say the comment, but it's not family appropriate, sorry guys!) on one of the facebook comments and got to win this awesome t-shirt.  I feel a little guilty wearing it ahead of the race, but it's just too darn comfortable! 

My feet still have blisters popping up on them in all sorts of places.  It's kinda cool though, it's like I have more than five toes.  I like to think the blisters are what make my humorous personality so great...without them...I'd just be lame and dull.  So I say, bring on the blisters!

Hope you are all well and enjoyed the post! 

Always,
Charli

Malibu International Marathon 2011

ALAS!!! I have selected, and REGISTERED, for my first marathon! Yes folks, I have chosen the Malibu International Marathon 2011. Wow, I can hardly believe it...there's no turning back (not that there ever was!) I now have a goal visible in sight. The race will be November 13th, 2011, so I should have just the right amount of time to train. I will stay at my brother's house, with his wife Alesa and his new born baby! It will definitely be an exciting time! Stefhan will accompany me and support me along the way. I think my parents will even be there at that time to cheer me along...I will definitely need the support!

Speaking of training, I had my first 19 mile run on Sunday. I'm still not too sure what to think of it. I know at mile 9 I was pretty tired and didn't think I'd be able to make it the whole way. That was pretty early on to start feeling so tired. I have run 12, 13, 14 and even 16 miles before, but I don't know why I was aching so badly. By mile 12, I was already starting to ache a little from my waste down. By mile 17, I think the numbness set in and I was able to carry myself through the next two miles. I still can't believe how far a marathon really is. Thinking I need to add another 7.2 miles to my 19 mile run is a bit daunting. Every day is a different day, too. Sometimes I feel like I have it in the bag, others, it feels like 3 miles is actually 12 miles. I still get tired on my 3 mile runs! What's that all about!? Wouldn't one expect a 3 mile run to be a cinch after a 19 mile run? Not so!

I have been running at night because I don't dare challenge the elements by running in 90 degree heat. The evenings are nice and cool, although lately, very humid. I have run through, and after, several rain storms. These storms leave hundreds of snails on the sidewalks after the rainfall. I am constantly dodging them and have only noticed one casualty so far. The crunching under my running shoe was disgusting...it sounded and felt like I just stepped on a light bulb. The thought of the snails guts under my running shoes was pretty nauseating. I screamed and jumped a little when I stepped on him. I then said a little prayer for his untimely death and kept going. I think he tried to get out of the way when my foot came down, he was just too slow...hahahah, get it? The snail was too slow!

The knee problems have improved, although are still existent. This is probably due to my own lack of discipline and my failure to stretch as much as I was directed. The stretching really does help, I just have to me more disciplined and do it 5 times a day like the doctor ordered.

I will be taking a little bit of a running break August 13th through the 23rd, during my trip to the Oregon coast. I will still run a bit, but probably no huge long runs. I hope it doesn't set me back too much. I will keep you posted!

Thanks for reading!
Charli

BING, BANG, BOOM! Happy 4th of July!

Wow, I don't even know where to begin.  It's been a while since my last post with many runs in between.  I finally ran my longest run yet.  It was 14 miles and I ran it last Monday.  At mile 9 I had to stop at a convenience store to buy more water.  It was a rather hot day (in the 90s) and the clerk asked if I was running or walking.  I told her running and that I had 5 more miles to go.  She said I was crazy and I believe she is right.  The runs lately have been tougher than normal.  I'm now living at Stefhan's and it's a much hillier area.  The first mile is downhill, but everything thereafter is all uphill...sometimes gradual, sometimes steep, regardless, it's tough on the self-esteem.  Finishing a 14 mile run for your first time ever is incredibly humbling, especially when the last 3 miles are all uphill.

In the middle of this week I did a 5 miler in 96 degrees.  I brought Mogul with me and was worried about the heat.  Fortunately, at the half-way point, we arrived at Tanner Park dog park.  Mogul could cool himself down in the stream and drink a little water to keep him going.  You never would have known it was 96 degrees outside.  I almost jumped in with him but all the dogs in the water looked at me as if to say "No humans allowed". 

This week was my easier run week for recovery although it didn't feel any easier. I had my 10 mile run today on the 4th of July.  Luckily the skies were cloudy and there was a nice breeze.  With the breeze, came the amazing smells of everyone barbecuing and the smoke of fireworks.  Its really uplifting to run through the neighborhoods and see all the American flags that escorted me along the way.  It definitely reminds me of how lucky I am to be an American and to live in the greatest country in the world.  I'm lucky to be in a safe enough city to be able to run by my lonesome without the fear of suicide bombers or air raids.  While we have all seen our country through better times, I'm still constantly reminded how lucky I am and how much I love my friends and family from coast to coast, including those I haven't met yet.

I'm trying to stay positive with the running but the last few runs have been humbling.  A week from today will be my next longest run, 16 miles.  I really don't know how I'll muster the strength, so I could really use some positive thinking.  I barely survived 10 today, it's hard for me to even imagine another 6.  I think I'll just cheat this time and run most of it downhill and catch a ride back...I'm really over all the hills.

The pics below are from Mogul's cooling off in Tanner Park.

I hope everyone is doing well and thanks for reading!
Charli

Wishing a Speedy Recovery for my Brother, Brian

As most of you know, this blog was created for my brother and I who made an agreement over Thanksgiving last year that we would run a marathon together in a year's time.  Yesterday I received an email from my brother which made me a little teary eyed.  My brother Brian has had his share of obstacles to overcome in order to progress his running.  He has had surgery on his foot, had Achilles issues and as of lately, was struggling with additional ankle problems and was seeing a physical therapist for these injuries.  My brother wrote me, "According to the head of the southern California foot and ankle institute at cedars says I have the most inflamed posterior tibial tendinitis he's ever seen and will be using my MRI for his next lecture."  This can't be good, I thought to myself.  The good news is that Brian probably won't need surgery, however it is unlikely that he will be able to run the marathon with me in the Fall.  In some strange way, this may be a blessing in disguise for my brother, who has a baby boy on the way who will need Brian and his wife, Alesa's full attention.  Bri, I wish you a speedy recovery and I know that you would be there at the race with me if you could.

As for my training, it has been going pretty well lately.  The physical therapy that I'm going to seems to be working well.  My knee pain has lessened considerably and I'm really positive that this therapy will be successful.

Stefhan, his two girls and I went to southern Utah over the weekend.  I ran 6 miles into Capitol Reef National Park with Mogul.  This was by far one of the most beautiful runs I have ever done.  Mogul went with me and he was able to run off leash since we ran on a back road where there wasn't a vehicle or person in sight.  Two miles in, I had to do a little rock hopping to cross a beautiful, crystal clear creek.  On the other side there was a run down barn/ranch, however I didn't see any humans or animals there either.  The sky was one of the bluest skies I had ever seen and it really felt as if I was running Under the Banner of Heaven. It was one of those runs where if I had more time, I would have kept going and going.

That's about it for now.  I'll keep you updated as to my brother's progress with his tendinitis.

Charli

Physical Therapy - the second therapy I've ever needed ;)

I finally got around to making my appointment for physical therapy.  Ryan Fuhriman is my physical therapist and so far it has gone really well.  He is one of the few physical therapists in the valley who is a certified ASTYM practioner.  Ryan has me working on my hip flexors and quad strength.  He additionally has me stretching my quads and hips since they are all related to the IT Band injuries.  He is also using ASTYM to help heal my soft tissue issues.  ASTYM is soft tissue mobilization that allows the therapist to stimulate the body's natural capacity to heal problems such as soft tissue degeneration, tendonitis, or chronic inflammation.  I really liked Ryan's confidence that the ASTYM treatment would cure my chronic, nagging inflammation.

Today was my first ASTYM treatment.  I first warmed up on the elliptical for ten minutes, then did some lightweight squats, and then did some rubber band exercises that were really fatiguing on my hip flexors.  I then went into Ryan's office to start the first ASTYM treatment.  Ryan put a bunch of cocoa butter on my legs, from my ankles to my hips and basically scraped at my legs with a plastic tool, kneading out my muscles.  For most, this process can be painful.  However, I'm one of five patients that Ryan has had in five years who actually finds the process theraputic and really enjoy it!  It's that good kind of pain that I crave!

Thankfully, during the ASTYM treatment, I can still run and work out as much as I'd like.  I will be seeing Ryan twice a week for the treatments and he is confident that after 6 or 7 sessions, that I should be able to run pain free.

After my treatment today, I went for a hilly and off-kilter run for 8 miles.  Knee pain was incredibly minimal and was only sore after the run.  I iced my knees for a bit since Ryan said that this was okay.  He did tell me to stop taking any anti-inflammatory medications because this would impede the healing process.  I'm really hoping that today's run is a good indication of what kind of healthy running I will have in the future!  The videos below will explain the ASTYM system a little better:

www.astym.com

For my friends with injuries, I would really recommend getting checked out.  In the mean time, pick up a foam roller or even a tennis ball and start rolling and stretching those hard to reach places.  I can't believe how helpful this has been.  Never underestimate the power of stretching!

I'll keep you updated after my next session on Thursday :)

The Doctor's Orders

Today I had my appointment with Dr. Cooley at the orthopedic clinic.  I was really impressed with his friendliness and his confidence.  I had some x-rays taken of my knees and then the doc pushed and prodded on parts around my knee to see where there was any tenderness.  Fortunately, the x-rays showed healthy knees and no issues.  The other good news was that my current injury and running will not cause any permanent damage, however, I do need to cut back on my running to allow time for healing (boo hoo).  I saw this coming from a mile away (no pun intended) which is precisely why I waited until after the half-marathon to see the doc.

The diagnosis is Iliotibial Band Friction Syndrome (IBFS).  Lucky for me, I have been doing all the right things leading up to the half-marathon: icing, glucosamine, rolling, and stretching.  I will now have to attend a physical therapy session to learn proper stretching for my knee and also build muscle in my quads.

I will have to time my marathon carefully.  The doc says it will take about 3 months of cross-training and a little less running to be fully healed.  That leaves me 3 months to train for the marathon after I'm healed.  Ideally, I would want 4 months to train.  I will have to choose a marathon carefully that will allow me enough time to be prepared.  I'm really dreading lessening my running mileage, but I guess I'll just have to get over it, move on and be disciplined.

Here's the info on IBFS:

Click image to enlarge

Diagnosis

Your diagnosis is iliotibial band friction syndrome.

Injury or Condition

This condition is persistent inflammation and pain which occurs at the outer prominence (lateral epicondyle) of the femur near the knee joint.

Cause

The most common cause is “friction” from a taut tendon iliotibial band) during unaccustomed use or “overuse” while running or hiking downhill. Attempts to “run through the pain” result in greater inflammation.

Symptoms

Typical symptoms are pain which classically occurs during running or downhill hiking, and which radiates from the outside (lateral) aspect of the knee according to severity. Visible swelling is almost never present.

Treatment

Standard treatment includes:

1. Rest from jogging, running or hiking until you can perform these activities without pain.
2. Modify your activities. Biking is tolerated better than running.
3. Make sure your running shoe maximizes shock absorption at heel strike.
4. Anti-inflammatory medication for 1-3 weeks.
5. Apply ice to the painful area.
6. Stretch your iliotibial band regularly after symptoms have been relieved.
7. Physical therapy will be helpful for instruction on stretching on strengthening exercises.

Precautions

Important precautions:

1. Do not attempt to “run through pain”.
2. Avoid surfaces which slope slightly downward on your affected side.
3. Surgery is a last resort and may or may not yield significant improvement.
4. Avoid Cortisone injections, which may mask pain and lead to greater risk of “overuse.”
5. Unnecessary or over-corrective orthotics may contribute to this condition. Consult your doctor prior to obtaining orthotics.

Recovery

The expected recovery often lasts about twice as long as the duration of your symptoms.

Power of Preparation

I left Stefhan's yesterday with Mogul to head out on a short 5 or 6 mile run.  At 2.5 miles, two large chocolate labs were unrestrained with no owners in sight and decided to charge towards Mogul and me.  They sprinted towards us and Mogul felt disrupted and all three dogs decided to get into it.  The labs finally broke away without harming Mogul or me, but I decided to keep running in the same direction rather than turn around and risk passing the labs again.  The downside is that once you keep going on Wasatch Dr, there's no place to cut the route short.  Mogul isn't entirely used to anything over 6 miles and I didn't have my hydration belt or any Gu with me.  I just wasn't prepared for a run over 6 miles.  At about 8.2 miles, I decided to call Stefhan for a ride and he came to my saving grace with two bottles of water.  Thanks Stefhan!

Running has been a little tough to stay motivated after the half-marathon.  I have a couple training guides to go by, although I haven't planned all my training dates out just yet.

I ran twice while in Florida, one 6 miler and one 7 miler.  It was so hot and humid that I wasn't sure if it was worse to run at high altitude or high humidity.  Either way it feels like you can't get enough oxygen.

Unfortunately, neither Brian nor I got picked for the NYC Marathon.  Major bummer, however I'm sure the people who did get picked definitely deserve it and have been training a lot longer than I have.  We will have to look for another marathon to run in October or November.