Ahhh, the Massage! An essential part of the training regime.

Massage for runners has been highly touted by the experts and running magazines.  Professional athletes, running experts and coaches have stated it can help prevent injury by improving the condition of the muscles.

Honestly, the cost of a good massage is about $100.00 and a bit on the pricey side for my little budget, so I took the advice with a grain of salt.   Sure, a great luxury for those uber competitive athletes that are making a living off racing marathons.  But for us regular folks, a weekly massage at $100 a pop, is kind of a deal breaker.  Umm, dinner for the kids or a massage....

After the heart breaking reoccurrence of the calf injury, and 4 long months of PT with zero improvement, I was ready to give alternative therapies a shot.   An awesome running coach sent me to Airrosti, a specialized treatment focusing on manual therapy and active rehab.  It was painful as all get out, but it worked.  After two treatments I was running again, and after 4 treatments I was back to normal.  One thing my Airrosti doctor told me about was massage and foam rolling.   

I had been foam rolling for quite some time, but not consistently, and honestly I’m still not super consistent, but much better than before.   After about a month of running again, I was ready to go on the hunt for a good massage therapist. 

I have a good friend, the superstar Adrian, who is a massage therapist, but was feeling kind of weird about going to a friend for a massage.  Something about seeing my physical flaws…. I know, kind of lame, but feels like you are standing on the street corner in the freezing cold in a bikini with traffic at a standstill, and all eyes on you….

So I asked some trainers and physical therapists I knew about a good massage therapist in my area, and I tried them out.  I soon learned that the articles were right, and that vanity goes out the window when it comes to pain relief and injury prevention.

I saw 3 “Sports Massage” specialists, and they all seemed to simply provide a basic Swedish massage.  Nice and relaxing, but not really addressing the problem areas or the specific needs of repetitive motion injury.  One of them was better than the other, and at least notes some tightness in the piriformis muscles, but didn’t do anything special to address it.  I left feeling more relaxed, but not necessarily looser.

Then I talked to Adrian and made an appointment to go in.  What a difference.  I found out first hand that a good massage therapist could identify muscle tightness, trigger points and scar tissue.  Identifying scar tissue and breaking it up is a major prevention to both new and re-injury. 

I have to say that a true deep tissue sports massage is not often relaxing.  In fact it is at times down right painful.  I mean, at times my legs would involuntarily twitch and it felt like I was being stabbed in the back when she would hit a tender spot.  And oh, the suction cups, now those are fun.  It feels like all of your body hairs are being tweezed out at once.  Yes, I loved that (sarcasm).  And the bruises it left on my back and legs were quite attractive.  My husband took one look at me and said, “And you paid someone for that?”

However, the aftermath is huge.  I left feeling more relaxed than the previous massages and I could feel a greater range of motion.  My calves seemed to recover much faster in the days after the massage and my piriformis muscle was no longer getting twinging.  She scolded me on stretching and pointed out a few stretches that are "must-do's!"

Although I still cannot afford the $100 massages on a bi-weekly or even weekly basis, I have found that even a monthly massage has been extremely beneficial to my running and fatigue.  There is much less fatigue in my legs, even with weight-lifting and the longer weekly runs than there has been in the past.  Also, I am sleeping much better, so I wake feeling more relaxed.  Another benefit I noticed was that my posture is much better, I am able to hold my shoulders, neck, and head in a neutral position and I feel less fatigue on the long run.

I have to admit, I am hooked on massage.  It has now become an essential part of my training regime.  

Here are some things that I've learned through research and my personal experiences.

Massage benefits:

• ·      Maintain the body.
• ·      Prevent injuries and loss of mobility / flexibility.
• ·      Cure and restore mobility to injured muscle tissue.
• ·      Boost performance. 

A good therapist should have a thorough understanding of the anatomy and physiology of the human body, in order to provide an effective treatment.   So look for massage therapists that have a degree in kinesiology, biomechanics, or exercise / health sciences.  Look for a therapist that has undertaken a sports massage qualification, has specialization studies in sports therapy, physiotherapy and sports rehabilitation.

Sports massage can be used in the treatment of specific injuries, such as hamstring strains, as well as to help correct muscle imbalances, overuse and postural issues. These issues need to be corrected in order to prevent future injuries and improve the efficiency of our muscles and so enhance our performance.

Words of caution:  I am not an expert and these are statements and comments I’ve found from my own research and experience.  These are my opinions and I encourage you to do your own research to form your own opinions.  There are contradictions to sports massage.  It is best to avoid massage immediately after injury.  Inflammation is present and the massage can irritate and or do more damage to the affective tissue.  

For more information on Airrosti therapies, check out their website at www.airrosti.com.  

Healthy Running!

Tracy

Running Partners

I love running and I love triathlon and I love relationships.  I love to talk and I love to listen, I guess you could say I'm simply a social person.  That is not to say that I don't enjoy my alone time, in fact, I crave it.  If I don't get it, then I'm not the best person to be around.  My alone time grounds me, it is my special time with the Lord, my thoughts, dreams, feelings, life.  Being a wife and mother, sometimes the run is the only alone time I can get that coveted alone time.  And that is what I just love about running partners, they get that.  

Sometimes you want to chat the whole time because it makes the training go by so much faster, like the long run!  Sometimes you want the presence of another person there.  The comfort and knowledge that you are not the only crazy fool inflicting the pain of the tempo runs and speed workouts.  The other benefit, they know if you didn't do your workout.  And if you miss too much, they'll leave you in their dust, so they keep you honest, and get you out the door for the necessary weekly base runs.

I am lucky; I am one of those runners who can run solo or with friends.  I prefer to run with my friends because I love having the experience to share, and the close friendships that are built with each footstep on the long journey to a finish line.  For the last 2 years, I've been running with a multi-sport group here in Austin called the Tough Cookies.  It is a women's only group that primarily focuses on beginners.  I chose this club for 3 reasons:  1) I needed to learn some basic techniques for running and biking.  2) I loved the name, it reminded me of my Mom who always used to call me a "Tough Cookie" and 3) I wanted a relaxed group and my friend Lindsay, who was a member, excitedly told me I should check them out.  So I did, and it's been a great experience.

I've met many amazing, strong women with unique and inspiring stories.  I've loved hearing their stories and sharing successes and trials with them.  Some ladies I have grown in friendship with and some ladies I have grown in training with and then there are some that I have grown in both training and friendship with.   There have been a lot of ladies from this group that have been through the trials and tribulations of getting to a marathon finish line.  Many thanks to Ardith, Carolina, Jennifer, Susan, &Tzatzil who have been great running buddies over the last two years, but Donna and Adrian are the most perfect running partners of all.

Why are Donna and Adrian so perfect?  Many, many reasons, but what really makes them perfect is their pace. We share similar running styles and goals, but most importantly, we have similar paces.  And let’s face it, the pace matters!

Donna can’t run Austin as she’s training for Boston, so she’ll be doing the half.  Adrian jumped in at mile 16 with Donna last year when I was on the injured reserve list and ran her to the finish line.  Having someone there with you during those last 6 miles, when everything hurts, is such a benefit to a strong fast finish.  This year, lucky Adrian gets to do it again, with me, only we’re going from start to finish together!  I’ll be the one reaping all the benefits of this partnership!  Adrian is a slightly faster runner than I am, so she keeps me pushing myself.  She also isn’t as emotionally attached to this run, so she’ll be able to keep our pace in check and keep it technical instead of emotional.  Love that! 

For all the miles we’ve ran over the last two years, Adrian and I really haven’t had the opportunity to run too many miles together.  We’ve only been able to run parts of the long run and a few steady state runs together.  I’ve put most of the miles in with Donna.  Saturday, Donna left me all to my lonesome because she was headed out of town, so Adrian and I got the opportunity to run together for most of the long run.

It was a 20 miler, on the north half of the Austin marathon.  We started out with the group, and I ended up on my own by mile 2.  I was enjoying the hills and the scenery and the awesome weather.  By mile 5 or 6 Adrian caught me and we were able to run the rest of the run together. 

It was an awesome run, one of the best of the season!  We talked and chatted the whole way and had a great fast finish.  Negative splits the entire way and from mile 12 – 20 sub 8 minute miles with mile 18 and 19 the fastest at 7:27 and 7:24.  This was a real confidence boosting fast finish run.  Hoping it is a sign of what is to come.

Again, here lies in the benefits of a running partner….Now I have to live up to the standard we just set.  Keeps me from getting overly confident and keeps me honest in my trainings.  So today, with the wet rainy weather, and no baby sitter and school is out, I get up, lace up those shoes, and go out for my 10 mile tempo run, because if I don’t, I won’t be able to keep up the pace.

For the run, I love having a running partner and running friends, they make it all the more fun and enjoyable and offer the excitement of competition and keep me on track!

Happy Running!!

Tracy

When it all comes together......NOT

This last week was a recovery week, longest run was 10 miles and a short tempo run that went well.  The weekends nutrition wasn't so good.  A lot of overindulgence in both food and wine!  So Monday I was feeling a bit intimidated by the task of a 6 mile tempo.

Weather was cool, but not cold.  I was dressed what I thought was appropriate in a hat, Capri's and a long sleeved shirt.  I probably could have done with the long sleeved shirt.  Take note, as the weather conditions were similar to what can happen in Austin in February.

I really had to talk myself into the run.  Wasn't really feeling it.  I hadn't treated my nutrition so good, so I was feeling that a bit.  I started my warm-up slow and kept glancing at my watch trying not to drop below a 9:15 average pace.  I managed to keep the 9:15 average pace for 2 miles.  Then I turned on the iPod and picked it up.

My coach/friend kept telling me this is the time to look at the watch.  Don't let that first mile drop below an 8:00. I was  constantly watching the watch, but not really feeling it.  My Paper Heart was playing on the iPod and I just listened to the music and let my feet take me where they were going to take me.  By mile 2.5 into the tempo I looked at the watch and was running a 7:25.  That made me a bit nervous.  Could I hold this, pull it back, I told myself, your goal is to hold a 7:45.  I tried to pull it back, but it was more of an effort that to run the 7:25 pace.  I  just kept listening and running and glancing at the watch.  Coming up on my 3 mile turn-around and I'm still holding the 7:25 pace, but I'm also feeling it a bit and getting nervous about weather or not I could hold it.  Big Mistake, don't ever let a questionable thought go through your head.

No longer was I hearing the music.  Now all I was hearing was my body saying that it was tired and that I hadn't eaten well the day before, and wanting to quit.  I tried to listen to the music, but wasn't hearing it.  Still only my voice could I hear.  Then I thought about my beautiful girls and asked, "Do you want to train to quit or train to win?".  This is a phrase that I often say to them.  So I just kept repeating it over and over and thinking about running up Congress, turning the corner and a straight downhill shot to the finish line.  I pictured myself running across the finish line and listening to How Great is Our God and posting my accomplishment on Facebook.

That got me back into the groove, and I was able to hold that 7:24 pace for the rest of the run, except for one long uphill connecting Champions Park to Brushy Creek Dam, where my paced rose to a 7:50 on the uphill, but was able to drop it back down to the 7:25 at the top of the hill and the mile and half to finish out my 6 mile tempo with an average pace of 7:40.  I was so pleased.  My cool down pace was an easy 8:30 and I was feeling like that was the best mental workout I've ever done!!

My mind was more tired than my body, and I was glad that I had the self discipline to hold onto the workout and the pace without quitting.  I know that 80% of the marathon is mental, and I'm going to win that battle!!

On another note, have to say that I love, love, love my new Saucony Mirage running shoes, light and responsive and they colors (black and hot pink) are cool!!

Keep Running!!
Tracy

Coming Together

I seem to have many "Aha" moments, while I'm on my runs.  Something about running allows me to settle in and allow my mind to wander.  Eventually it settles in on topics that are stressing me out in some degree.  Today's run was no different, but what has been stressing me out is my running, so the run was a bit of a workout, mentally and physically.

So today was a tempo run day.  I did the "Hillacious" 18 mile Mt. Bonnel route in downtown Austin on Saturday with a fast finish, which, I kind of died on at mile 16, but still managed to pull out a decent fast finish.  I was still kind of cold and the wind was howling.  I started out the run singing "Break the Chains of my Heart Lord" & Philippians 4:13 over and over again.  I don't know why, but when something is really hard for me, I'll repeat the same song or verse in my head over and over.  I think it distracts me from the task at hand and allows me to get bored, and the mind wandering will take over.  For some reason, I don't feel the physical effort as much that way.

Well, on my tempo run, I did a much longer warm-up than I had been doing, but it was still a bit fast.  I don't know why my warm-up pace has been so fast on my tempo runs, I think it is anxiety.  So after a mile and a half warm-up, I started the run, chanting to myself the above mentioned song verse and scripture.  By mile two, I had my stride.

Then I turned and hit the wind, 2 miles, and I was tired and wondering how in the world was I ever going to run 26.2 miles at this pace.  I began questioning weather I should just give it up now or not.  Then I remembered, "Faith is not believing that God can, it is KNOWING that he will".  So I started chanting again, that saying, and Philippians 4:13.

I started imaging myself heading into the last mile of the race and coming upon the Congress St. hill before the finish line.  I imagined myself dying on that hill, and then I knew that He wouldn't let me, if I leaned on him.  This is my chance to show my girls, that you never give up.  When there is Faith, there is Love, and Love and Faith will conquer all.

Heaving at the last 200 yards to go, I glanced at my watch and saw the lap pace of 7:06!  Woo Hoo!!  I'm at the end of my tempo run and about to sprint it to the end and I'm well below my 7:50 goal.  Maybe the tempo run wasn't so bad after all.  I hit the last 200 at max speed, turned the corner and slowed to a comfortable run for the last 1.5 miles home.

When I got back and looked at my Garmin, my splits surprised me.  My warm-up was 8:55, my tempo run was an average of 7:11 for 4 miles (recovery week) and my cool down was 8:10 for 1.5 miles.  I was shocked that I was able to hold a low 7 when I thought I was barely hanging on to an 8:30 and then my cool down easy run, right after a hard sprint, was still fast at 8:10 when I thought it was like a 9:30.

I used to be so in tune with my pace, but seem to have lost it.  I need to learn how to better control my pace if I'm going to run an 8:20 for 26 miles.  I think I'm going to have to start looking at my watch to see how the pace feels.  I know that my tempo runs need to get longer in duration, 10 miles by January and at a 7:45 pace.  I guess I'm going to be putting that Garmin to test.

All in all, I was very happy with today's run.  Lets see how things go at the track on Wednesday.  I also think I prefer running in cooler temps!

Tracy