Hamstring Exercises and Stretches that work for me

                I have an injury and I've learned how to address it, on my own. Every time I'd sit for a long time I'd experience this dull pain in my hamstring and my upper back thigh of my right leg. 


           Two long runs ago, after 8 miles, I felt as if I ran any longer my hamstring would snap, and that is a scary feeling. I ended up walking the rest of that run. Then I remembered that this past year I had similar pain and it went away after I started stretching again. So, instead of running on one weekday runs I chose to go to the gym instead and after doing "arms" I did the hamstring machine:

and the squat machine to address this issue. 


As far as stretches, I love doing the hamstring stretch using a counter. 


and.....I also love the bend-over stretch using the same counter. 

 
I am very sure there are hundreds that address these issues but these are MY go-tos when this pain resurfaces. 

The Injury Obstacle

                      Nothing like an injury to put your whole life into a new focus. It began in the middle of the night. I got up to use the bathroom and I felt a stabbing pain in my right scapula. I could not find any standing, sitting or laying position in which I did not feel the deep pain. It's important to add that I am no stranger to pain. I have run many races with pain running right there beside me. Additionally, with both my kids I labored over 24 hours each during their birth. But something about this new pain made it feel terrifying and much worse. Having a tired brain the first thought I grabbed on to was that I felt betrayed. Betrayed by my body, by this body I felt I knew way too well. Just a day ago I had covered 16 miles and now this! I did not understand. At two am, what slowly began to come to me what I had done with my body two days ago. Two days ago, I had cleaned all three bathtubs in my home to prepare for my sister's visit that weekend. That is where I hurt myself.

So, it turns out my deal ol' body did not betray me after all. I simply forgot two very important facts about the human body, and that is that it remembers all exertion you make, but way later. Second rule, no body pain experienced is EVER just random, EVERY pain, every twitch has a reason. The human body does not make mistakes. 

             I have been mentally debating whether to drop out of the 50 mile race this March and running the 50K instead but something in me still holds hope. Deep inside, I know that I can do a 50 mile race but in order to do it I have to want it bad enough to actually cross that finish line. Not only that but I have to seal shut any doubts I may have about not making it somewhere deep underground.....Another part of me is not yet sure if I am willing to put in the level of commitment required to cross that finish line. I am terrified and ever so slowly crawling to fearlessness.....

             more to come.....

hike- while recovering from an injury

In attempts to listen to my body more...I chose to hike for an hour instead of running.....and it felt wonderful to not be so tough on myself. I also know my body enough to know that this will not jeopardize my training....I am in pain and walking is the most I can do right now. 

42 days to go!!

             I have a small foot injury and needed to complete 16 miles today. I have been nursing my foot with rest from running and just doing the elliptical for the same milage during the week. Today, I ran 5 miles on the treadmill before the sun came up and finished the rest, 11 miles on the Mt. Vernon Trails. 

         The trails were just gorgeous.....a beautiful day....67 and sunny....and in the early morning it was even fresher and a bit cool. 

What I love about these trails is that they are paved and for about 90% of it you are completely alone...In nature. 

I was jealous of all these amazing homes placed right on the Potomac River. 

There was a race going on.....Below I places some more info on this race....hey, I might want to do this next year. 

Enjoy this unique experience and run a 5k or 10k and finish on the historic grounds of George Washington's Mount Vernon. Race registration provides admission to George Washington's Mount Vernon, which includes an opportunity to tour the Mansion, grounds and Donald W. Reynolds Museum & Education Center. 

Spectators will be required to purchase an admission ticket to gain entry to the estate and finish festival area. These admission tickets are available for a discounted rate on Mount Vernon's website until September 9, 2017. Your race registration confirmation email will also contain the link to purchase discounted admission tickets. 

Spectators may purchase admission tickets the day of the race but only at regular admission price.

5k & 10k Information
Start time: 8:00 am
Price: $50 Race Fee + $3 SignUp Fee

Me, the way I look when I am stretching my legs at halfway. 

The Potomac...

Cross a few bushes and you're right at the water. 

Yes!! done......16 miles baby!!!.....My last two runs had really bought my confidence down to its knees....this was quite a nice run...felt strong and confident. 

Still sweating, half an hour later driving home. 

My post on FB....

Secret to injury and stress-free running

               This morning I got up at 6am to get to the gym early. I was not feeling the run at all; my legs felt heavy from yesterday's weight lifting session. But, I was ready as ready can be. For the past 2 weeks I have been using a very successful formula for non-injury and it works for me. Not sure it works for everyone, but so far I've been able to incrementally up my miles each week without stressing my body (and mind) out.

Here is the formula for non-injury and stress-free milage increase for marathon training:

1. Do all runs that feel long to you this way: the beginning 90% at an easy aerobic, and 10% of the end at much faster pace. You should be fully warmed up by this point therefore your "sprint" should be quite easy to accomplish. 

2.  To help keep you at an easy pace listen to audiobook, podcast, comedy, news, or watch a movie (if on a treadmill). Below is a comedy show on Netflix I watch on my run today (during the aerobic portion of my run that is). 

3. To do your "KICK" at the end make a fast paced playlist on your music player and ONLY turn it on then. I personally have a Spotify and my account name is Miriamsart, in case you want to follow me. 

4. As your training progresses, and you feel stronger, increase the percentage in which you sprint. (these will become your speed runs). 

5. I use to not be a proponent of cross-training. In fact, I always was the one runner who swore she only loved to run, therefore would ever only run. But THE WEEK I began weight-lifting every other day I noticed an increase in the power in my legs and my core. Just remember not to do a BIG weight lifting day (for your legs especially) the day before a long run, or you WILL suffer. 

6. Always bring water with you. Take sips as needed. 

7. ALWAYS, I mean ALWAYS stretch after running....below are the three stretches I ALWAYS do after every single run....

This is the face of a proud runner. Now to face the day. 

Incurable shitty FOOT----Luis C.K. style....

               Made another doctor's appointment to have my foot looked at, yes, again. I am starting to not like Kaiser very much, mostly because I can already anticipate that they will not do much for me and my painful foot. I mostly fear they will tell me I really need to stop using it altogether or take off running longer than 3 weeks this time around ..... This whole situation is starting to remind me of this Louis C.K comedy. Here is the episode. By the way, in case you did not know, I LOVE Lous C.K. I can never tire of his dry humor and his absolute dead pan, perfect delivery. 
 

          Last night I stayed awake beyond my normal sleep time  trying to build up my resolve to actually fight the inevitable wall I suspect will come once I go back to the doctor Monday. Then again, I am JUST assuming they will 'pooh pooh' my so-called injury and let me go with painkillers (which would just be just devastating).They very well may help me and begin by having an MRI done of my foot, or send me to a foot doctor. I have even rehearsed what to say, that is how nervous I am about Monday's outcome. If I have to face an elliptical again for the next month I will go nuts. I wonder if anywhere online is a runner's prayer, I need one right about now. Regardless, wish me luck. I dream of running outdoors again soon....very, very soon. 

40 minutes pain-free

Getting there! I managed to run 40 minutes pain-free! Yes, still on the treadmill but somehow it does not feel as awful as I remember to run on a treadmill. Now i can en joy The rest of my Saturday guilt-free. A word about gear, My hubby has been on the lookout for a new pair of sneakers; it's a huge ordeal every 4-6 months, meanwhile I prefer mine. This is what I call my attempt at minimalist shoes the '''natural way". It's run 3 marathons and 1ultra and they are still the MOST comfortable sneakers out there. I have no plans on getting new shoes anytime soon. 

feeling like a caged bird..

         Back to nature. 

        When Luke was little Chris and I would take him to the woods and he'd just love it. My mom lived near a nature preserve which had a creek in Freeport, New York and he'd spend a lot of times throwing rocks in the water, getting his feet wet, and looking at the tadpoles. Nature was something he always enjoyed, it calmed him, it brought him immense joy. Later, when she was born, the same happened with Nora. These days, she loves to find new trails as we drive form one place to another and will often announce loudly that she wants to go with me to discover some trail she scoped out. 

         To me, nature is life. From having a mom who is a 'green thumb', then, having grown up in Paraguay, South America amongst the rainy mud and the ridiculous heat and no running water, I just love being outdoors. Right now, I often wish I could have more opportunities weekly to go out into nature. Yet, I work full-time, have 2 kids and most days I am busy with either work or the kids and/or making dinner; not much time for frolicking in nature alone. In addition, the times I would love to be out running in nature, early in the morning preferably, I can't afford to risk my safety out there in the trails. Fortunately, these days it's a lot brighter in early mornings, I should try to get out there. I can do that until they institute daylight savings, and then I am back in the dark for a while. 

       So all this ruminating in the midst of an injury is just torturous. I feel so frustrated at not being able to run, I feel like a caged bird, unable to fly. I keep rotating my right foot to test if the pain is gone and NOPE, it's STILL there. I love the gym and the comfortable nature of this new routine I've been forced to follow lately, but I am dying to be outdoors again. Last night I even started to look up races this summer, until the wiser me had to talk me down from signing up to yet another race I might not be able to do thanks to this pesky injury. Part of me just wants to try tomorrow, try to RUN that is.....run outdoors....I'd get up early and go for it. I'm in the middle of my 3rd week of aerobic build-up as described, or should I say, 'prescribed' in the book Primal Endurance. Therefore, staying under 138 heartbeats per minute the whole run should be a breeze. YUP. I think I will try that. 

           In the meantime I think I will treat myself (or should I say torture myself?) to a podcast episode of Marathon Training Academy, one of my favorite podcasts. 

Injury Update.....

          who would have known an injury would bring about so many new adventures. For the past week and a half I have been going to the gym and doing cardio and some weights. What I most love about going is how little I have to mentally struggle to make it out the door. Secondly, I love seeing the same people there day after day. Today, a guy I've seen doing weights for over a week now finally managed to look up and say good morning. Tomorrow is the first day I have to pay to be a member and I cannot wait to take advantage of all the perks this set of recreation centers have to offer. My hubby too has been taking advantage and going in the afternoons after I get home. What I most look forward to is being able to do some swim workouts, but right now, seeing as I am just taking lessons to get better, that will have to wait.
           The way I see this working is for me to continue to build by aerobic capacity by working out at 138 BPM or less. This week I will do my best to bring up my workouts to at least 40-45 minutes. Once I get that in gear I can begin to plan for my fall races. In addition, I will need to dial in my eating. I am reading (listening) to this book, Primal Endurance right now and once I am done with that I suspect I will have plenty of new food ideas to implement. But until then I am having a blast working out most mornings before work.

The Gym

            I feel so silly sharing my gym story. I have spent most of the past 3.5 years avoiding the gym....not only avoiding it, but proudly avoiding it. Nope, I was a natural runner, I would run outdoors in all types of weather. This past month something unexpected happened that changed my entire running routine. I fell. This was a fairly simple fall. I slipped on a tiny piece of white paper in my classroom and did not feel any pain until the next day after attempting to run. I walked that day instead and vowed to stay off running for a week. a week later I try running again and only managed 2 out of the 4 miles planned. NOW, I knew I had a problem. Fast forward a few more days and I had a doctor tell me to stay off running for two weeks. Seeing as my entire emotional well-being is tied to my workout routine I needed to do something fast....not running (too painful), not walking (not intense enough), not swimming (I'm not a good swimmer)....the doctor mentioned rowing. For rowing I'd need to join a gym. And that, my friends, is how I got to like the gym.

           The Universe has a way of breaking our most stubborn streaks and if we can continue to stay positive through the curve balls she throws our way, we might actually find that it's a blessing in a disguise. Yes, there will be those folks that will never see a misfortune as anything more than just that, a misfortune...but like all those who see salvation, samsara, God, not all make it to the top the first time. Although a part of me is immensely sad about not being able to run for now, and yet another a bit panicked about how I will struggle once I DO come back, I do see some positive to all this. One of them being finding that other forms of exercise might be JUST what I need. So like a parent, the Universe, throws us these apparent misfortunes and we initially whine and kick and scream, but as time moves and we adjust we begin to see the wisdom behind it all. This pattern has happened over and over so many times in my life, I now know to blindly trust its path and recognize its pattern. So I will continue to accept change and welcome whatever comes down the pipe and have it help transform me into a stronger, more fearless human being.

 

5 miles on ice

             This was the MOST icy run I have ever had and I had a blast!!!! The sidewalks were long stretches of ice sheets. Rain came down and felt amazing against my skin but also kept adding layers and layers of ice to everything, leaves, barks, grass, sidewalk. I started off wearing a warm hat but took it off after mile 1 and the rain felt totally refreshing, just what I have been needing all day! On this day I decided it might be wise to wear my Yaktrax, one of those seemingly totally useless purchases all runners make when they first start running. In fact, I have worn the Yaktrax only once last year, and back then, I felt it was totally useless for the amount of snow that had fallen and never once thought about it until this day. On THIS day, I could not have made it 10 feet without it. 

            One amusing aspect of running with the Yaktrax was that people all around were walking as if they just woke up and had a severe leg injury....at least, that is how I walk when I have an injury. I could not believe how reliable these things were. At first, I was a bit apprehensive and could not totally relax into each step thinking I might still slide, or slip or fall, bit no, I did not slip once! I started to feel more confident as mile 1 came to an end and from then on it felt great. It get EVEN better knowing at the end of my run that I did not see one other soul out there running in the entire hour and 20 minutes I was out there. On most days like this I will see one, maybe two people out facing the elements, but not today.

Time off due to injury

              I am taking some time away from running. This is a first since I started running 2 and half years ago. It's a week long rest, that's what I decided. A week of 'just' going to the gym and letting my feet rest and heal a bit, while my heart still gets a good workout. No need to tell you all, it's not the same obviously. The feeling of pure triumph I feel after running is missing. I could walk out of that gym every day dripping wet and exhausted and I still will not feel 'triumphant' as I would running 5 miles. 

             I guess I could have just kept going. I mean, that is what I did last time I had some plantar fasciitis issues with my other foot.  I just ran right through the pain and came out the other end, a few months later, just fine. Since I began running it's been mind over body. But this year I am trying to have a different relationship with my body where the body has equal say over the mind. This year I want to stop making my body do stuff whether it want to or not, and instead I want to try to let my body actually have a say as to whether or not 'we' are ready. What does my body need. My body is screaming, "give me a rest!", all my major muscles have been permanently achy, my feet will not heal, and no amount of rolling, icing, massaging as been successful at getting me back to my happy runs. hence the week 'off'. As much as it pains me to miss out on my feelings of triumph from my post runs, I believe in the long run this approach will be better for my mind and my body. 

          So far it's been manageable. I let my hubby put the kids down while I run to the gym in my apartment building and work out my heart on those gliding machines for an hour. Most days I don't get wireless reception so I'm left starring at the screen count down (or up) as I try to avoid any and all eye contact the other people working out very very close to me on some other machine. The gym is a tiny gym. Literally about 6 machines in a 13'x13' room. The days I do get reception is a lot more manageable for I can watch a movie and before I know it the hour has passed. 

           Not sure yet how long this break will be. I see people running and I just want to get out there, but I'm immediately reminded by some annoying ache that I am not ready.  The wiser side of me knows I need to wait until my feet feel normal again. Then again, trying to decide it all now is not advisable, seeing as I am likely to change my mind many times over. Would love to know anyone's experience in transitioning back to running after injury.

How getting sick can help you reset your goals

      It was not tough coming to a decision about my running. From one day to the next I went from one thing to another. It happened Friday, I got sick, not the kind of sick where you actually need medicine for, but the kind of sick where your body just calls it quits and there are no other symptoms but pure fatigue, heavy, achy unrelenting fatigue. My whole body ached, I had a fever, I could not even walk normally; this whole time, all I could think of was my warm, cozy bed and my favorite soft pillow. I took the day off work and slept in. Somewhere during my late breakfast and nightfall I knew that things had to changed in my thinking. That's the thing about big changes, they start, like teeny tiny little seeds, deep in one's innermost thoughts. Never underestimate the power of these tiny ideas...

     In my teens, I remember doing these ridiculous diets. Okay, back then I did not think they were ridiculous at all. I remember doing a vegetable soup diet and an all-fruit diet, and an all-fruit-and-veggie diet. Not surprisingly, they were often extreme enough, weird enough, depriving enough that they'd work. I'd lose a ton of weight....for a few months. Oh how I thought I was the boss of my body then. My iron will has always been good at getting me exactly what I want in life, except when it came to my body. My body would always come right back and demand what it wanted. These diets were very much like walking a tightrope, they required so much attention, so much dedication, and sacrifice that at some point it was bound to fail; Life, by its very nature would always come and blow me back.  

       This 50K was my next "tightrope". I had it set in my mind that despite my busy schedule, despite my many, many other projects, and most importantly, DESPITE an ongoing, pestering, lingering, annoying, not-going-to-go-away-without-rest-kind-of injury I was also going to somehow, someway... make my body train for a 50K and run one THIS Spring. To those who may not know, although a 50K race is only 5 miles more than a marathon, the trainings look quite different. In a 50k training schedule one most often has back-to-back long runs on weekends. For instance, in mid-training, you might have 20 miler Saturday, followed by a 8 or a 10 miler on Sunday. As my body fell apart in pure protest Friday I knew I had done it again, I has once again created a "tightrope" of which I have now fallen off. Once again, I was taking advantage of my iron will to override my body's voice. I had once again shut her up and put her second to my desires.  

       This morning, I woke up in much better health and went for a different kind of a run. This was not a training run, but in all its ordinariness (if that's even a word) it ended up being quite extraordinary.  Not one to cross off a 16-week training printout on my fridge, but it sure was a great new run, one of which I feel has helped me turn the page to a new phase in my running. What was different? For one, I smiled more, I closed my eyes for a few seconds several times to better take in the wind in my face, I fully stopped at the red lights and did not feel the need to keep hopping around to "keep up my training", most importantly, the pressure of making a certain mileage requirement was off the table, allowing me to out and back run end even though it was at 4.6 miles...What?  no running around the block to make that an even 5 miles? NOPE!!! 
       Is still plan on running my fall marathons, but knowing I have a few months of pure, unadulterated play time with my running really feels amazing. I know can truly focus on other goals I could not fulfill while training, such as feeding my body better foods, going to see the doctor about my recurring muscle pain in the back of my legs, and of course, simply enjoying those runs. 

Figured out source of odd foot pain....

                        I was getting this odd pain on the outer, middle part of the bottom of my left foot and started to worry. But during my 5 mile run this morning I figured out why it was hurting me. During my trail race, this past Sunday I had to do a lot of very, very steep walks. At some points these hills just became too much and I would push off primarily with the balls of my feet. I must have done this at least 5 times during the 13.1 miles and did not think of it again until now. I am somewhat relieved that it's not a more serious injury, and in fact, I have noticed that after a manageable run, where I don't push myself too hard, it hurts a bit less.

Are YOU a runner? Tell me all about it....!!!

                              I am very curious about other runners. In all settings I am always super aware of spotting other runners. Usually, and lucky for me, they are pretty easy to spot. Either they are wearing something that tells me they too run, such as a race shirt or a running watch and instantly I have all these questions that I am dying to ask them. How often do you run?, do you run races?, do you cross train? what running books have you read?. I try to contain my excitement, yet, it's somewhat amusing just how excited I get every time I meet another runner, the kinship I feel to the community in general is very strong. Lucky for me, most runners are also JUST as eager to talk on and on and on about running, so it's not like I come across like a crazy lady to them.....Meeting other runners and talking to them about running saves non-runners from being subjected endless chatter on my end about my running obsessions. I heard somewhere it's a bit rude to just come out and fill every conversation with a non-runner with your running narratives, but in conversations other runners this rule is null and void. It's not like it's fun to talk to non-runners about running anyway. Most running conversations with non-runners will undoubtedly lead to some warning on their part about how unsafe running is for your legs, or about how you get shin-splints and how it ruins your knees. Therefore, I try my best to avoid any run talk with non-runners as much as possible, unless they ask, in which case, I am more than willing to chat away. 

Chaffing.....OUCH!

                
         

               The heat is bringing in a new sort of misery, chaffing. During my half last week I got this long chaffing mark right where my job bra had its stretch band in front. I did not notice it until I was in the shower and almost screamed from the pain. Next, after a 4 mile speed workout I got another chaffing injury where my compression shorts rubbed each other above my knees. Today for my weekly weekend 13 mile run I lathered on Vaseline everywhere I thought I would get a burned, but missed a few inches below my armpits where my arms rubbed against my t-shirt. I will have to do some more reading on how to prevent and ease these injuries that are side affects of long runs. In the meantime, vaseline has been a lifesaver. 

How changing my arm swing helped my calves....

           I always knew that form was important. It only makes 120% sense that form can make or break a run, can cause injuries or help prevent them. A few days back I had to actually stop running because my calves were so painful I was afraid I'd have an injury if I did not stop, so I shamefully walked twice during what should have been an easy 5 miles. I came back home and on one of my running podcasts that I listen to every morning, The Natural Running Network, I heard the show titled, "If It Ain't Broke' and Richard Diaz, the host of the podcast, mentioned something about arm swing. I thought I was doing an effective arm swing this whole time. I have read CHI running and from that was aware that arms are to be at your sides, etc...But what I was doing wrong was that my shoulders were going back and forth more than my arm. I mindfully paid attention to my arms the whole run and surprisingly had no calf pain. I think in some ways they are related. The fact that my arms were not pumping sideways at the elbows made me less able to navigate easily thorough space, making my legs do more work. Once I added the correct form for my arm swing, my legs did not have to struggle so much, and therefore I felt fine the entire 4 miles. 

Reluctantly will try yoga.....

          I am not the cross training type. I simply love running and wish I could JUST do running. But yesterday's 4 mile run was very painful on my calves. I am willing to give yoga a try to perhaps stretch those injured muscles. Here are the two sample videos I will be trying before I actually go out and get a book. Will report back how this morning goes.

2 weeks away from my first half marathon

                              I am just 14 days away from my first half marathon ever..........I cannot wait!! Then three weeks later I have The Cherry Blossom 10-miler, also in DC. After the two races I think I will start upping my miles very slowly to see if a fall marathon is even possible for this year. Right now, because I have not yet done a complete 13.1 miles EVER, it's hard to imagine doing 26.2 miles. But I think if I can successfully work my body up to even 20 mile long-runs this summer, when I have more time during my vacation. I will have a lot more confidence in my abilities once I can show myself that my body can handle the long miles. 

                        I know in my heart that I will do a marathon very soon, if not this year, next year. I just want to be ready and not injure myself. Doing a marathon when not ready is a perfect recipe for an injury and I do not want to stop running due to injury. Being able to continue running is more important that earning a medal ASAP. 

                      I am also turning 40 this summer. Yes, the big FOUR ZERO! Funny things is that I am stronger and more active now then I ever was in my twenties or thirties....I look forward to many, many more years of races, and weekly long runs. When did you start running?