One month into triathlon season. Training hasn't exactly gone well.....I've had a hard time getting into it and I went on vacation and decided to get a bronchial pneumonia along the way...
Things seem to have settled down. Not all is bad though. I did my first triathlon this season, the Pflugerville Tri. It was a jam packed triathlon and I'm in a very competitive age-group. The first place finisher in my age group won the race!! I came in 8th place, and have to say I was super happy! I had a great all around triathlon, though my transitions are indeed rusty with a 2:00 swim:bike and a 1:00 bike:run!! Got to stop giving up those minutes!!!
My swim was surprisingly strong, even with being grabbed and pulled back (!!) and slightly over swimming the last buoy marker. I came out of the 500 yard swim in 9:09. I was very happy with that. It has encouraged me to get in the water and train....EGADS, swimming in a pool, and training...gives me nightmares, but I'm doing it...AGIAN! Did you ever think you'd see me in the pool again. Been out of the water for over 25 years!!
My bike was fast at 20 mph, it surprised me to find that it was such a great bike. Especially since I had already biked 120 miles that week, run 15 and swam 5. It was the fasted bike I've ever had. Better yet, I was only passed twice.
My run was acceptable...it was hot and humid and I needed my inhaler...lesson learned here. Take it with me, that's what pockets are for! Honestly my goal was to come within 5 minutes of my teammate, and I was ahead of her and knew that I could take her on the run if she caught me, so I took it easy and cruised in. I finished in 1:18:20 for the sprint triathlon.
Tomorrow is my first olympic....UM, yeah, mini vacation with the hubby wasn't planned, but I am pretty sure I can pull it off even with the little amount of training I've done.
Have to say though, from here on out, no EXCUSES!! I've been given a chance of a lifetime, and I'm going to uphold my end of the bargain.
Happy Training!
Tracy
Saturday, June 30, 2012
Saturday, May 12, 2012
Well, the Livestrong marathon came and went. I ran as best I could that day, but came up a bit short for the BQ time.....I ran 3:48, and needed a 3:45. I'm happy with my run though, I haven't had a strong marathon, so this was great.
Alas...it was a bit too much on my calf, as I re-injured it about 3 weeks later. I'm still dealing with the whole rehab thing and no running. This whole experience has left me a bit disheartened and depressed. It has also added to the already ample padding on my behind.
But looking ahead I have IM Arizona on the horizon. I jumped into Quarry lake and swam for an hour 2 times this week. I was able to just make 2 miles in the hour time frame. As much as I hate to admit it, I think I'm going to have to do 3 swim workouts a week, and one of those will have to consist of a pool and sprints to get my stroke a bit faster and more efficient again. My goal for the swim is to hold a 1:50 pace for the 2.4 mile open water swim.
The 6 month countdown starts on June 4th...Hopefully I will have some sort of a run going by then, but if not, I'm still going....There is this other great thing your legs can do...walk.... So If I can't run the IM, I'll just walk it. So I'd better get my bike on!!
To account for the extra padding I've accumulated over the last 2 months, I've got to start hitting the nutritional training too!! It doesn't say too much for me to be a Sports Dietitian and be overweight! Today's stats: 138lbs and 23% BF. This is on the Tanita scale, first thing in the AM, but I'm not really liking that 23% figure. I'd like to see it down to 19 - 20% by July 1st. So look for some fun training recipes and food log entries over the next 6 months....The accountability of putting it out there is a big part of me accomplishing it. I have this terrible fear of not living up to my goals publicly!!
We are looking at doing the following triathlon's on our way to Arizona. An olympic in New Branfuals on July 1st, and Praire Man in Dallas on Sept 9th. Wish me luck!!
Tomorrow I have a BIG workout planned....a 5 minute run and a 40 mile bike....I hope that my hopes and God's plans are in sync, it would feel great to get back out on the road again. It will also make it a bit easier to hit that 130 and 20% goals.
Healthy Training!
Tracy
Alas...it was a bit too much on my calf, as I re-injured it about 3 weeks later. I'm still dealing with the whole rehab thing and no running. This whole experience has left me a bit disheartened and depressed. It has also added to the already ample padding on my behind.
But looking ahead I have IM Arizona on the horizon. I jumped into Quarry lake and swam for an hour 2 times this week. I was able to just make 2 miles in the hour time frame. As much as I hate to admit it, I think I'm going to have to do 3 swim workouts a week, and one of those will have to consist of a pool and sprints to get my stroke a bit faster and more efficient again. My goal for the swim is to hold a 1:50 pace for the 2.4 mile open water swim.
The 6 month countdown starts on June 4th...Hopefully I will have some sort of a run going by then, but if not, I'm still going....There is this other great thing your legs can do...walk.... So If I can't run the IM, I'll just walk it. So I'd better get my bike on!!
To account for the extra padding I've accumulated over the last 2 months, I've got to start hitting the nutritional training too!! It doesn't say too much for me to be a Sports Dietitian and be overweight! Today's stats: 138lbs and 23% BF. This is on the Tanita scale, first thing in the AM, but I'm not really liking that 23% figure. I'd like to see it down to 19 - 20% by July 1st. So look for some fun training recipes and food log entries over the next 6 months....The accountability of putting it out there is a big part of me accomplishing it. I have this terrible fear of not living up to my goals publicly!!
We are looking at doing the following triathlon's on our way to Arizona. An olympic in New Branfuals on July 1st, and Praire Man in Dallas on Sept 9th. Wish me luck!!
Tomorrow I have a BIG workout planned....a 5 minute run and a 40 mile bike....I hope that my hopes and God's plans are in sync, it would feel great to get back out on the road again. It will also make it a bit easier to hit that 130 and 20% goals.
Healthy Training!
Tracy
Saturday, February 18, 2012
It's Here!
Just picked up my packet for the race. Didn't stay long at the expo. Planned it so that I could go in and get my packet and meet the pacers. I was in and out of there in 40 minutes, including parking time! Woo Hoo. I did see the Team 4:13 booth and they had a lot of cool new shirts this year, but that will have to wait until another expo.
2 Samuel 22:33-34
"It is God who arms me with strength and makes my way perfect." (NIV)
Dear Lord,
I pray today that the runners of the Livestrong Marathon are covered by you Lord. I pray for strength, energy, and stamina for all. I pray for hearts to be opened and touched by Your runners. May they see Team 4:13 verses of your word and want more. May they hear stories like mine and others and be brought to you. It is in Jesus name I pray. Amen.
Tracy
I've decided to run with the pace group. When they said 8:34 even splits, I wasn't so intimidated as I was by the 8:20 to qualify with that 5 minute window. I can do this!! There have been doors opened for me this running season that only He could open.
I plan to go out slow, keep the pacers in sight, catch them on the downhills, keep them on sight through the uphills, catch them again in the middle and hold on until mile 20 - 22 where I can turn it on. Nutrition will be key, I hope my training will serve me well!
I plan to go out slow, keep the pacers in sight, catch them on the downhills, keep them on sight through the uphills, catch them again in the middle and hold on until mile 20 - 22 where I can turn it on. Nutrition will be key, I hope my training will serve me well!
I'm nervous, excited, apprehensive all in one! But win or lose, I feel very confident that I will run a strong race and that is what matters most for me. It will be a race run with joy and gratitude in the awesomeness of our Lord.
Good luck to all you other runners out there! Here are some great inspirational biblical quotes that I hope bring you strength!
Philippians 4:6
“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.” (NIV)
“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.” (NIV)
Philippians 4:13
“I can do everything through Him who gives me strength.” (NIV)
“I can do everything through Him who gives me strength.” (NIV)
Isaiah 40:29-31
“He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” (NIV)
“He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” (NIV)
1 Corinthians 6:19-20 “Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.” (NIV)
Isaiah 40:31
“But those who hope in the LORD
will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
they will walk and not be faint.” (NIV)
“But those who hope in the LORD
will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
they will walk and not be faint.” (NIV)
Colossians 3:23-24
“Whatever you do, work at it with all your heart, as working for the Lord, not for men, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” (NIV)
“Whatever you do, work at it with all your heart, as working for the Lord, not for men, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” (NIV)
Isaiah 41:10
“So do not fear, for I am with you; Do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” (NIV)
Exodus 15:2a
"The LORD is my strength and my song; he has become my salvation. He is my God, and I will praise him, my father's God, and I will exalt him ." (NIV)2 Samuel 22:33-34
"It is God who arms me with strength and makes my way perfect." (NIV)
Dear Lord,
I pray today that the runners of the Livestrong Marathon are covered by you Lord. I pray for strength, energy, and stamina for all. I pray for hearts to be opened and touched by Your runners. May they see Team 4:13 verses of your word and want more. May they hear stories like mine and others and be brought to you. It is in Jesus name I pray. Amen.
Tracy
Monday, February 13, 2012
Time.....
Time, time, time....on my mind all the time right now. What time do I need to be at mile 5, 15, 20? What pace at what part of the course. How much longer until the marathon? Will this day ever end. 30 - 40 minute run at an easy pace....
When you are eager for time to pass, have you ever noticed how slowly it moves? Why is that? Torture?? I've been obsessing about time. I just want Sunday to get here already!! Tomorrow is Valentines Day and my husband wanted to go out to dinner....Is he nuts? Where has he been the last 6 months. Now is not the time to go out to dinner and tie one on at a fancy restaurant. I'm already nervous about how much pounds I'm going to put on with this reduced workout load!!
At least I have time to get my playlist ready for the marathon! I figure if I'm going to be running this baby solo, then I'll need something come mile 20 to get me to that finish line. So I've gone and made a playlist of all the fast beet christian music I know, and of course the theme song from Rocky!! LOL
Happy Running!
Tracy
When you are eager for time to pass, have you ever noticed how slowly it moves? Why is that? Torture?? I've been obsessing about time. I just want Sunday to get here already!! Tomorrow is Valentines Day and my husband wanted to go out to dinner....Is he nuts? Where has he been the last 6 months. Now is not the time to go out to dinner and tie one on at a fancy restaurant. I'm already nervous about how much pounds I'm going to put on with this reduced workout load!!
At least I have time to get my playlist ready for the marathon! I figure if I'm going to be running this baby solo, then I'll need something come mile 20 to get me to that finish line. So I've gone and made a playlist of all the fast beet christian music I know, and of course the theme song from Rocky!! LOL
Happy Running!
Tracy
Sunday, February 12, 2012
If at first you don't succeed...
I'm sure you've all heard the saying if at first you don't succeed, try, try again. Today, in church we were asked to speak about our relationship with Jesus, how it came about, who we are as people, how we share the good news. It made me think about my testimony, what is it? Who have I told?
I have many friends and family, that I've talked about Jesus with, my faith, my beliefs. I have to say that most people know I'm a believer and I've talked to many who aren't about how my faith has affected my life. But, have I really talked about my story? How does my running affect my faith? Let me count the ways...
My story is one of faith.
My life has had many set-backs and definitely didn't go as I had planned, but I've always known all would be okay, because I knew God would catch me. That is not to say that I haven't cried, been angry, had my doubts, and wondered where I was going to find the strength and the "want to" to follow the path He has for me. Amazingly during a relatively happy and stress free time in my life, I found running...funny how that is, and those daily runs and time with him, has renewed my faith and sent me on a path of growth in my life as a Christian.
Running has brought me closer to the Lord is so very many ways. First, it has brought people into my life who have touched me with their stories and those that I have been able to share mine with. When I run it is always a spiritual event for me. During the runs, I pray, sing praise in my heart, recite his Word, and share with others, and at the end of each run, I've had an energy that only faith can bring.
My early running years, as I like to call them, were not easy! I blew out my calf within the first year and a half of running. Looking back, I now know that was due to ignorance, improper training, and asking too much of my body at the wrong time.
When my mother got sick, I was devastated. I was angry, hurt, scared, and broken hearted. Running soon became a major outlet. I would go for a run and just talk to God, begging him to stop this terrible disease my mom had. After the shock wore off, and acceptance set in, I would begin to ask him how I was suppose to help her? Running cleared my mind of the emotions and allowed me to think, pray and connect, and know we were all going to make it through this.
When we moved to Austin, I was so depressed. I had left the only home I ever knew with a just 3 year old and a 6 month old infant. My husband was traveling constantly, my mother was getting worse and I had no support system. Running became my support system and a path to a stronger more meaningful relationship with our Lord.
Through running I have been able to meet so many wonderful people who have really touched my life in so many meaninful ways. Looking back, I can see how clearly they were placed in my life by the Lord, the timing of our encounters and the lessons I've learned from meeting them could only be so perfect because of Godly intention.
My first running partner in Austin, introduced me to a wonderful Church. We were able to talk about our beliefs, lives, faith, families, heartaches and celebrations. We nursed each other through injury and pregnancy and successfully (we finished) ran the San Antonio Marathon together. She touched my life in ways beyond explanation and I know she was put into my life by the Lord. Alas, we've parted ways each following different running and fitness goals.
At that church, I met a few more fellow runners and triathletes who have become such special friends. One of whom introduced me to group running. It has been one of the greatest gifts. I have met amazing women and friends that will be life-long friends.
My running career, as I like to call it, has been plagued with more set-backs and injuries than successes. But with each set-back, I've grown closer to God and stronger in Faith. My faith in my self has never wavered, because I've always known, I'm not alone. I've set myself a goal and I know that through hard work and discipline I will accomplish that goal, because God has given me a talent of perseverance. I've never lost touch of what is really important, the journey and never giving up, even when the odds are stacked against you.
This year, has been a good year, tough, but good tough, you know, like the last 10K of a marathon. I prayed to God many times this year for inspiration. God answered these prayers when I met an amazing woman through my running group. She reached out to me, when she had barely known me, with kind words, scripture and in such caring and thoughtful emails. The timing of these emails and hugs were so perfect. I cry even as I type this. She reminds me so much of my mother, always a smile on her face, a gentle touch, and always with the right words or quotes.
It has been said that God never gives you more than you can handle. It may not always feel that way. Especially when you are walking happily in one direction and he sends you in another. Go for a run! It will clear your mind and open your heart. You will see things in a different way and on that run, you will find the special people God has sent to help guide you on this new adventurous trail. It may be a run, that you don't ever want to do again, but in the end it will still be a run, and your stride will become stronger!
It is my hope that someday, I will touch others and guide them along their new path, the way my running partners and fellow runners have done for me.
Remember, if at first you don't succeed, try, try again....have faith, that whatever your goal, the finish line awaits at just the right time. Be mindful and prayerful in your journey of trying. In each of my attempts at running a marathon, I've learned new lessons, grown in my faith, made new friends, and shared my life with others, and most of all founder a deeper sense of joy in all the gifts I've been given.
Tracy
I have many friends and family, that I've talked about Jesus with, my faith, my beliefs. I have to say that most people know I'm a believer and I've talked to many who aren't about how my faith has affected my life. But, have I really talked about my story? How does my running affect my faith? Let me count the ways...
My story is one of faith.
My life has had many set-backs and definitely didn't go as I had planned, but I've always known all would be okay, because I knew God would catch me. That is not to say that I haven't cried, been angry, had my doubts, and wondered where I was going to find the strength and the "want to" to follow the path He has for me. Amazingly during a relatively happy and stress free time in my life, I found running...funny how that is, and those daily runs and time with him, has renewed my faith and sent me on a path of growth in my life as a Christian.
Running has brought me closer to the Lord is so very many ways. First, it has brought people into my life who have touched me with their stories and those that I have been able to share mine with. When I run it is always a spiritual event for me. During the runs, I pray, sing praise in my heart, recite his Word, and share with others, and at the end of each run, I've had an energy that only faith can bring.
My early running years, as I like to call them, were not easy! I blew out my calf within the first year and a half of running. Looking back, I now know that was due to ignorance, improper training, and asking too much of my body at the wrong time.
When my mother got sick, I was devastated. I was angry, hurt, scared, and broken hearted. Running soon became a major outlet. I would go for a run and just talk to God, begging him to stop this terrible disease my mom had. After the shock wore off, and acceptance set in, I would begin to ask him how I was suppose to help her? Running cleared my mind of the emotions and allowed me to think, pray and connect, and know we were all going to make it through this.
When we moved to Austin, I was so depressed. I had left the only home I ever knew with a just 3 year old and a 6 month old infant. My husband was traveling constantly, my mother was getting worse and I had no support system. Running became my support system and a path to a stronger more meaningful relationship with our Lord.
Through running I have been able to meet so many wonderful people who have really touched my life in so many meaninful ways. Looking back, I can see how clearly they were placed in my life by the Lord, the timing of our encounters and the lessons I've learned from meeting them could only be so perfect because of Godly intention.
My first running partner in Austin, introduced me to a wonderful Church. We were able to talk about our beliefs, lives, faith, families, heartaches and celebrations. We nursed each other through injury and pregnancy and successfully (we finished) ran the San Antonio Marathon together. She touched my life in ways beyond explanation and I know she was put into my life by the Lord. Alas, we've parted ways each following different running and fitness goals.
At that church, I met a few more fellow runners and triathletes who have become such special friends. One of whom introduced me to group running. It has been one of the greatest gifts. I have met amazing women and friends that will be life-long friends.
My running career, as I like to call it, has been plagued with more set-backs and injuries than successes. But with each set-back, I've grown closer to God and stronger in Faith. My faith in my self has never wavered, because I've always known, I'm not alone. I've set myself a goal and I know that through hard work and discipline I will accomplish that goal, because God has given me a talent of perseverance. I've never lost touch of what is really important, the journey and never giving up, even when the odds are stacked against you.
This year, has been a good year, tough, but good tough, you know, like the last 10K of a marathon. I prayed to God many times this year for inspiration. God answered these prayers when I met an amazing woman through my running group. She reached out to me, when she had barely known me, with kind words, scripture and in such caring and thoughtful emails. The timing of these emails and hugs were so perfect. I cry even as I type this. She reminds me so much of my mother, always a smile on her face, a gentle touch, and always with the right words or quotes.
It has been said that God never gives you more than you can handle. It may not always feel that way. Especially when you are walking happily in one direction and he sends you in another. Go for a run! It will clear your mind and open your heart. You will see things in a different way and on that run, you will find the special people God has sent to help guide you on this new adventurous trail. It may be a run, that you don't ever want to do again, but in the end it will still be a run, and your stride will become stronger!
It is my hope that someday, I will touch others and guide them along their new path, the way my running partners and fellow runners have done for me.
Remember, if at first you don't succeed, try, try again....have faith, that whatever your goal, the finish line awaits at just the right time. Be mindful and prayerful in your journey of trying. In each of my attempts at running a marathon, I've learned new lessons, grown in my faith, made new friends, and shared my life with others, and most of all founder a deeper sense of joy in all the gifts I've been given.
Tracy
Saturday, February 4, 2012
The Waiting Game
Wow!!! it has been a long time since I've blogged. I've done a lot of thinking, re-thinking, running, eating and sleeping! LOL.
Training has been going pretty well, but I've been inundated with advice from everyone. You haven't done enough miles for your long runs, you aren't backing off enough, your backing off too much, your long run pace is too fast, not enough speed work, too much speed work. You name it, I've heard it. Of course at times I'm able to blow it off, but then after a bad run, self doubt rears it's ugly head. That is where I've been for the last couple of weeks. Fighting off my own demons and just wanting the waiting game to be over!!
I've had a few great runs, and I've had a few bad runs...not too many in the middle. Right now, one week into the taper, I'm feeling pretty good. My last long run was great. I had energy and speed. Three days later I was able to run text book perfect mile repeats at a 6:47-6:43 pace, so I was quite pleased. I'm kind of going into this marathon blind, which has it's goods and it's not so goods. I haven't run a race since January 2011, which I took kind of conservatively. I know that I had an outstanding base last year, my base this year, is only 5 months deep. But, I'm running faster and stronger this year; I just don't know if my endurance is as developed as last year.
I've spend HOURS and yes, I mean HOURS plugging in numbers, reviewing data, searching out marathon calculators and plans. I was planning on running with Adrian for the entire race, but now that she's trained and seen her BQ times, she's going for it. Which means I've got a new plan...sheer determination.
I thought about running with the pace groups, but they run even splits the entire race, I don't run that way. Austin is hilly, I have to take the uphills at the front of the course more conservatively and use the down hills to my advantage. I found this great plan, called the Marco Plan which is based off of target heart rate. I don't really track my heart rate too much, but the paces are accurate. It gives splits for a negative run.
Using my mile test and 1/2 marathon from last year, I took the data and plugged it into Cool Running, McMillian, and the Marco Plan. They all came up with the same projected finish time of 3:44 (mile test) and 3:41(1/2 marathon). Then I took the course, charted the uphills looked at my Garmin data and came up with my own plan. When to conserve speed and when to go open throttle.
I've memorized the splits, the have to times, the uphills, the downhills, I know this course backwards and forwards and can probably run it in my sleep. Now I just have to wait, and ponder, and visualize the finish. Keeping myself plugged into the I can's versus the "you should've's".
Right now I'm more worried about surviving the taper than I am running the marathon...
Tracy
Training has been going pretty well, but I've been inundated with advice from everyone. You haven't done enough miles for your long runs, you aren't backing off enough, your backing off too much, your long run pace is too fast, not enough speed work, too much speed work. You name it, I've heard it. Of course at times I'm able to blow it off, but then after a bad run, self doubt rears it's ugly head. That is where I've been for the last couple of weeks. Fighting off my own demons and just wanting the waiting game to be over!!
I've had a few great runs, and I've had a few bad runs...not too many in the middle. Right now, one week into the taper, I'm feeling pretty good. My last long run was great. I had energy and speed. Three days later I was able to run text book perfect mile repeats at a 6:47-6:43 pace, so I was quite pleased. I'm kind of going into this marathon blind, which has it's goods and it's not so goods. I haven't run a race since January 2011, which I took kind of conservatively. I know that I had an outstanding base last year, my base this year, is only 5 months deep. But, I'm running faster and stronger this year; I just don't know if my endurance is as developed as last year.
I've spend HOURS and yes, I mean HOURS plugging in numbers, reviewing data, searching out marathon calculators and plans. I was planning on running with Adrian for the entire race, but now that she's trained and seen her BQ times, she's going for it. Which means I've got a new plan...sheer determination.
I thought about running with the pace groups, but they run even splits the entire race, I don't run that way. Austin is hilly, I have to take the uphills at the front of the course more conservatively and use the down hills to my advantage. I found this great plan, called the Marco Plan which is based off of target heart rate. I don't really track my heart rate too much, but the paces are accurate. It gives splits for a negative run.
Using my mile test and 1/2 marathon from last year, I took the data and plugged it into Cool Running, McMillian, and the Marco Plan. They all came up with the same projected finish time of 3:44 (mile test) and 3:41(1/2 marathon). Then I took the course, charted the uphills looked at my Garmin data and came up with my own plan. When to conserve speed and when to go open throttle.
I've memorized the splits, the have to times, the uphills, the downhills, I know this course backwards and forwards and can probably run it in my sleep. Now I just have to wait, and ponder, and visualize the finish. Keeping myself plugged into the I can's versus the "you should've's".
Right now I'm more worried about surviving the taper than I am running the marathon...
Tracy
Thursday, December 22, 2011
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
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