Tuesday's Training Tip: When to Take Time Off

Find this cute cinch bag HERE.

Today's training tips examines when to take time off. While I am an advocate of enduring pain and discomforts. I also know there is wisdom in caution. The tricky part is discerning when to go and when to stop during a workout or training plan. I wrote an entire book about recognizing what kind of discomfort you are experiencing. Today’s discussion deals with knowing when to take time off.

I recently began following a training plan to help me be more consistent in my running. Unfortunately, the weather in Idaho in January is not consistent. The only consistent thing in Idaho’s weather is change.  I postponed a run on a sunny 45 degrees day because I was extra busy and knew I would have more time the next day.  To my dismay, the following day was dumping heavy wet snow! (We pray for precipitation around here, so I can’t complain about the snow – only the timing!) I have endured snowy runs in the past. In fact, I quite enjoy them. However, I spent last summer with an injury that nagged me for six months, so I decided not to risk injury on the slick and snowy roads. I am happy to report that today I am injury free!

When should you take time off?

• If weather conditions indicate injury is likely.

• If you have an injury that is aggravated by working out (Sore muscles are not an injury!)

• If your training plans call for a Rest Day

• If your running shoes are worn out. (See this running shoe post)

• If you are dead

When should you work out?

• If the weather is warm, cold, windy, or damp

• If you have an indoor gym, treadmill, swimming pool, etc.

• If your injury is not worsened by your work out (Not sure? Ask your doctor)

• If you have new running shoes! (Breaking them in is a fallacy. If the shoes fit, you’ll love your first run in them)

• If you are breathing.

Of course, there are other excuses that have nothing to do with physical abilities and injuries. Lack of time, lack of motivation, lack of a running buddy and more have an impact on our dedication. Keep visiting on Tuesday’s to get motivated and find more ways to keep moving forward!

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

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Spudman 2016 Registration. Time to commit!

I received a message this morning asking if I was ready to make a commitment.  It’s time to register for the Spudman 2016 Triathlon and my triathlon buddy wanted to know if I was up for the challenge. We are a team. When we commit, we commit for the team. I did a quick calendar review, a brief head to toe assessment and an internal evaluation before saying, “Yes, let’s do the Spudman!” Let me explain.

Calendar Review –

I know of no babies, blessings or burials scheduled for late July. I’ve reached the point in my life where those are the happenings around which I must work my schedule. Everything else is flexible or not so very important. My calendar is clear.

Head to Toe –

I was committed to Spudman 2015, as were my teammates. However, I was nagged with an injury most of the spring and summer that spoiled my training efforts.  In the end, I was unprepared and unable to participate. The other team members were in much the same predicament.

My head to toe assessment indicated that I am currently healthy, my injury (calf tear) of 2015 has healed and I am more educated as to how to prevent a recurrence. (Read this article about running shoe designs) I began a half marathon training program on January 4 and things are going well – thus far.  The physical assessment is positive.

Internal Evaluation –

In other words, is my head in the game? Often the mental commitment required to participate in an endurance test such as the Spudman Triathlon, a half marathon, or the Grand Teton Relay is greater than the physical commitment. This is what I have learned – My body can handle the physical strains if I prepare, and sometimes even if I don’t fully prepare. The preparation, however, first requires a mental commitment.  Am I willing to devote the time necessary to prepare? Do I have a desire to endure the discomfort associated with the preparation? When an obstacle such as an injury or calendar change occurs, do I have the determination to work around it to achieve my goal? My head is currently in the game.

So, yes, we are doing Spudman 2016. We are committed and we have time to prepare. Call me a crazy old lady, but it’s one of the highlights of my year. 

Read about our previous Spudman races.

Spudman 2012

Spudman 2013

Happy Running!

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National Safety Month: Avoid knee injuries!

It's about your knees!

In observance of National Safety Month we will be talking about ways to run injury free.  Today’s post is all about your knees! Whether you are new to running or you are a seasoned marathoner, you’ve heard the naysayers caution ...

“You’re going to ruin your knees!” 

I want to ask them, “Where is the research?” I have read research to the contrary and my personal experience also attests that running can strengthen knees and ankles. I’m running proof.

Does that mean the beginner runner should throw caution to the wind? No! These few tips can help you enjoy the run while taking care to keep those very important joints, your knees, injury free.

Find a smooth surface on which to train. The local high school track was built for running. Chances are it is free from debris that can reach up and trip a runner resulting in a fall, skinned or bruised knees, or even torn ligaments. The surface is often made of rubber that is soft and forgiving which can help reduce the feel of impact – especially for heavier runners.

If a track is not available, look for a dirt road that is smooth. Avoid roads with ruts from after rain traffic or a lot of loose gravel. Pavement is another smooth option; however, its firmness can be less comfortable for the larger athlete. Avoid grass, trails, and loose surfaces until you have more running experience.

Good shoes are a must! It’s not about the color or the name brand, it’s about the fit.  A poorly fitted or worn out shoe can create the wrong kind of stress on the joints. Take the time to visit a running store and get fit for the right shoe.  You can expect to spend around $100 for a good running shoe and it is worth it! The expertise and shoe fitting is complimentary.

Listen to your body. Running hurts. Perhaps that is why it is good for us. There is a difference between soreness from a workout and pain from an injury. If you have been tripped by an unexpected object, twisted an ankle on an uneven surface, or if you are experiencing worsening knee discomfort on or after an average run, it might be time to get things checked out.  Aggravating an injury will only postpone wellness. Trust me – I’ve been there!

Ice. Give it a try. It can’t hurt. Fifteen minutes 2-3 times daily should help. If you don’t see improvement in your discomfort, see a doctor.

Celebrate National Safety Month and keep those joints healthy, especially your knees. They may grow stronger allowing you to keep running while the onlookers cringe and caution, “You’re going to ruin your knees!” Perhaps, but it is easier to get a new knee than a new heart – and running is good for your heart!

Question: Do you have a safety tip you would like to share?

 

Happy Running!

 

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Burned Cookies, Running Stores and Breakfast in Bed

Huckleberry Croissant French Toast

Last week was a busy one – so busy in fact that I burned a batch of cookies! I paid two visits to two running stores, and was pampered with a delicious breakfast in bed (well, almost) for Mother’s Day! 

Uh-oh!

Those that know me or follow me on Facebook also know that I bake a lot of cookies.  In some ways it is a coping skill, but truthfully, I love to bake cookies and I love to share them. I also love to eat them!  I believe these things about cookie baking ...

a) Offerings of food show love, and

b) Service, aka cookie baking, has a way of lifting ones spirit, and

c) as Ralph Waldo Emerson put it, “That which we persist in doing becomes easier to do, not that the nature of the thing has changed but that our power to do has increased.” 

That’s why I am a great cookie baker!  However, I did get a little distracted this week and this was the result!

What is the lesson?  Pay attention to the task at hand.

I visited two running stores and I didn’t walk out of either with new shoes. That required much self-control! I had the pleasure of visiting Pocatello Running Co. for the first time this week. I have noticed that Poky has a growing running community and I am excited that they now have a running specialty store, as well. Be assured I will be directing all my running and walking friends in that corner of the state to pay a visit to Pocatello Running Co. Give them some love and follow them on Facebook.  I will be visiting again in July for a book signing event to promote The Hard Run. I am looking forward to catching up with some old and new friends. I was so excited about the store that I forgot to take photos!  However, I did snap this shot of McKee’s Pet, Garden and Feed Centers!  I know someone there who likes to run!

Shoes at Shu's!

My second visit was to Shu’s Idaho Running Co. where I was fortunate to spend a few hours at a book signing on Saturday.  In addition to selling some books, I witnessed many happy faces as they walked out of the store with new running shoes!  I was tempted to do the same, but I really am not in the market right now.  My newest pair of Asics have not logged enough miles to warrant another pair!  Thanks to Mike and the gang for a warm welcome and a fun afternoon! Give them a follow, too!

Sunday. Mother’s Day. Breakfast in bed.  And see by the photo that this fancy breakfast prepared by my husband may have been a little messy in bed – however, he did prepare it while I slept in! It’s a variation of a French Toast recipe from OurBestBites.  He added huckleberries (my favorite) to the filling and topped it with fresh huckleberry syrup.  Notice the orchid garnish? He also fixed dinner and dessert and presented me with a coupon for a massage with this therapist. The kids all called to wish me a Happy Mother’s Day and I received chocolates at church!  It was a great way to top off a busy week.

It’s Monday now and I am back to my usual Monday tasks – lawn mowing, correspondence, lab work, and laundry – and I am looking forward to another busy week of writing, running, and of course, cookie baking. No more breakfast in bed! Have a Happy Monday!

Happy Running!

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I Don't Love Running: Explaining the Shirt

"I Don't Love Running" Shirt

What does someone who calls herself Running Granny Green think she is doing by offering a shirt that reads, “I Don’t Love Running …?”  The answer?  I am being honest. I don’t ALWAYS love running – at least not every step. However, as the back of the shirt reads, “Running Loves Me,” I have discovered that running has done some very positive things for me. I don’t run because it is easy, I run because it is good.

• Running has lowered my blood pressure. It wasn’t ever high, but for someone with several strokes in her family health history, this is a very good thing.
• Running has broadened my social circle. Let’s face it, just because I developed a new interest doesn’t mean my loved ones wanted to join me. I have made new friends as I have collected running buddies.
• Running gives me an excuse to buy new shoes.
• Running helps me keep my weight under control thus evading age onset Diabetes – another family health issue.
• Running has introduced me to new adventures like the Grand Teton Relay and Burley Spudman Triathlon.
• Running gives me positive writing material and writing is something I do LOVE!

The shirt sums it up.  I’m not out there running because I get a runner’s high – I’m not sure I’ve ever experienced that – or because it’s easy or I’m really fast. I’m running because it’s good for me. It could be good for you, too. You don’t have to love running, but you might have to give it a try. If I can do it, you can do it! I don’t love running, running loves me!

Question: What difficult things do you do because they are good for you?

Happy Running!

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Tuesdays Training Tip: Examine your soles

Welcome to Tuesday’s Training Tip!  Today’s tip is to examine your soles. Take a look at the tread wear on the bottom of your running shoes. It can tell you a lot!

If you’ve been following this blog then you already know that I have been whining about Achilles tendonitis. You also know that I recently felt impressed to take a look at the wear patterns on my shoes.  The wear patterns indicated that I was heel striking with my left foot – pounding away at an already inflamed Achilles tendon.  (Notice the smoothness on the heel of the left shoe in the photo above.) The wear pattern showed me that I needed to change my gait or run a little lighter so I could land on the middle of my foot. I have made a conscious effort to do that and the tendon is improving!

Here are a few things you can learn by examining the soles of your running shoes.

·         Do you need to make corrections in your form?  Ideally, the wear pattern should be generalized with more wear in the middle of the shoe.

·         Are you favoring one leg?  Wear patterns should be similar on both shoes.

·         Do you need a different style of running shoe?  You made need help with this decision.  Take your worn shoes to a running store and have them help you discover which shoe is best for you. It’s worth it!

·         Is it time for new shoes?  If you have worn through any layers of the sole, you are past due!  Go get some new shoes!

The right pair of shoes coupled with proper form will help to keep you running and injury free.

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share?

Happy Running!
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Injured? Examine your foundation

 

I’ve been battling, enduring, putting up with, and trying to ignore a nagging case of Achilles tendonitis in my left ankle.  I’ve dealt with this kind of injury in the past.  I even wrote about it in my latest book, The Hard Run.  I ignored it for some time because I was very focused on getting over a case of sciatica that was making me want to cry! When the sciatica improved, the tendonitis was brought into focus. (There is another lesson.) I scaled back my mileage and purchased new shoes.  I’ve been using Vitamin I and Deep Blue, but the inflammation is still present.  Tendonitis is like that – it hangs on for a long time.

Yesterday I was somehow impressed to examine the soles of my new running shoes for wear patterns.  (We runners get a little obsessed with our shoes!)  Guess what? All the wear was on the heel of the left shoe indicating that I have been heel striking with my left foot – pounding away at the inflamed tendon. Experience has taught me that if I correct my gait I will eliminate the cause of the injury.  It will take some time to heal completely, but I will no longer be aggravating the injury. I look forward to improvement!

What can we learn from this running injury?

When you are fighting a battle in life and feel that you are not making any progress, it might be wise to examine your foundation. Are you doing something while in pursuit of a worthy goal that is preventing you from achieving that goal? Are you going about it from the wrong direction?  Perhaps you need to change your approach.

Question: Can you share an example of a change of behavior that improved your success?

Happy Running!

If you enjoyed this post you might also like The Hard Run: Painful Lessons from a Running Granny. Find it on Etsy and Amazon.  Available in Kindle, too!

My Favorite Shoes!

Runners don't ALWAYS wear performance running shoes.  Sometimes we like to throw on a pair of pretty heels.  These red Bandolinos from Macy's are my favorite!  As heels go, they are really quite comfortable. Runners do ALWAYS prefer comfort in a shoe.

Red is my power color, but a girl can't ALWAYS wear red, so I have a black pair, too!  They come in many colors and I want one of each!

What color is your favorite dress shoe? Do you have a pair of shoes that build your confidence?  Tell me about it in the comments below.

Happy Running!

Tuesday's Training Tip: What to wear?

Running in an inversion!

You’ve made the mental commitment and worked to conquer your fear – now what? It is time to don some gear and hit the road.  What will you wear?

Feet – It’s all about the shoes. Shoes are the most important piece of equipment for any runner.  You will find that runners spend more time talking about their shoes than their running playlists, favorite smoothie recipes, or even the weather.  You can begin without a fancy new pair, but if you plan to continue running it would be wise to visit a running store and get a good fit.  The right shoes may cost a little more than clearance gym shoes at an all-purpose shoe store, but they will be worth it and your feet will thank you! Socks will take some experimentation.  Some runners don’t wear any.  Others like them thick. For some, it’s all about the look!

The rest of your attire is up to you. There is no need to purchase a new wardrobe before beginning. Runners can wear anything that keeps them comfortable.  Here are a few ideas …

Legs - I prefer spandex on my legs in hot or cold weather because it keeps me covered and prevents chafing! (Yes, we runners talk about things like that.) However, a pair of sweatpants or gym shorts will do just fine. Pockets come in handy for carrying car keys, phones, and Chapstick. I have found that my legs can weather the cold or hot better than the rest of me.

Torso - Winter running can be deceiving.  Layer up and be prepared to shed some clothing.  The first few minutes may be frigid, but it’s called a “warm up” for a reason. Once you get your heart pumping the cold won’t be so bothersome. Wear a sweatshirt or other outer layer that can be easily removed and tied around your waist or tossed aside for later retrieval.  Ladies, you’re going to want a sports bra.

Head – I prefer a headband over a cap for this one reason.  When I get warm, I can remove the headband, twist it in two and wear it on my wrist.  It doesn’t get lost and I don’t worry if it was tucked safely in a pocket. The hood of your sweatshirt can be pulled over the headband if the weather gets really nasty. Sunglasses are also a bonus and they will help you get over yourself.

Hands - I know one runner that wears socks on his hands during cold weather rather than gloves because he likes to keep his fingers snuggled up together.  I like cheap knitted gloves, the kind you find at the checkout counter in groceries stores during the winter for about a dollar.  They can be stashed in a pocket when my hands get warm and if I lose one I am not out much except for the guilt I have about littering.

Warm weather presents its own problems. How will you keep covered and prevent heatstroke?  We will address that in another post.  It is currently 7◦ at my house.  Hot weather tips can wait!

So what are you waiting for?  Put on a few layers and get moving!

Find all my training tips and other encouragement in my book, Run at Any Age: A Beginner's Guide for Adults. Available on Amazon and Kindle.

Visit this page every Tuesday for more training tips! I would love to hear from you. Comment below or message me on Facebook.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!
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Review: The Pulse Running & Fitness Shop

Doesn't everybody shop for running shoes on snowy days?

Seven inches of new snow on the ground and biting temperatures in the middle of November means it’s time to go buy new running shoes, right? That’s what I did yesterday and I’m here to report on my experience.  I have taken my son and a couple friends to get fitted for the right shoe and I refer anyone who asks and many that don’t to The Pulse, Shu’s IdahoRunning Co, or Bandanna Running and Walking.  They always have positive experiences.

Here are some explanations of the three most important running shoe features.

Neutral – No built in features to correct behavior of the foot and ankle on impact.

Cushioning – Soft stuff in the sole.  Ah, yes!

Stability – This feature prevents the foot from rolling too much on impact. There are various degrees of stability available.

Confession: I have never been fitted for shoes! In fact, I stumbled upon some Asics with a little stability in them once and I have continued to use a stability shoe (except for these) ever since. I discovered something yesterday.  I don’t need a stability shoe!  This is how I know.

I chose to visit The Pulse for two reasons.  First – They use a treadmill and a video camera.  Second – Location. The owner (I apologize that I didn't catch her name) first checked my arches and had me walk across the floor in my stocking feet so she could see what my ankles, especially my Achilles tendon, did when I walked.  It was neutral – it stayed mostly straight while I walked. (This is important as I have been struggling with some tendonitis and sciatica.) She began bringing several pairs of brightly colored shoes for me to try.  I donned a pair and hopped on the treadmill to look for a couple of things.  First – how did the shoe feel? Second – what happened with my Achilles as I ran?  The second purpose was aided by a video camera aimed at the back of my feet that could be slowed and stopped to evaluate how my feet, ankles, and the shoes behaved together. She was very patient and allowed me to take as much time as I needed to make the best choice possible.  There was no hard sell!

After trying out five or six pair – I ran in each pair and even ran in two different shoes for comparison – I chose the Asics Gel-Cumulus. They have some nice cushioning and I am excited to see how they perform for me.  I tried other brands – Saucony, Brooks, and Mizuno – but I went back to Asics.  Now, if the weather would just warm up so I could take them for a ride!

My new shoes!

Reasons to visit a running store:

• The owners are runners.
• Treadmills and video cameras.
• A better fit means more success on the run.
• Performance shoes are more comfortable and less likely to promote injury than cheaper models, saving money in the long run.
• Performance shoes wear longer than lesser models.
• Your feet and ankles will thank you!

If you have never visited a running shoe store it might be time.  Whether you are a walker or a beginning runner, there is no need to be intimidated. They are there to help. Visit ThePulse and tell them Running Granny Green sent you!

Do you have a product or service you would like to know more about?  Comment below or message me on Facebook and we will see what information we can find.

Happy Running!

More shoes, please!

It’s my birthday week and guess what I want for a gift?  That’s right, running shoes.  My hubby doesn’t think that new running shoes sounds very exciting, but he doesn’t understand. Nor do I understand why he needs so many ski jackets.  I have two – an old one and a not so old one.  They work great for me. He has many more.

My running shoe collection is something like this …

One pair of neutral (no stability) road shoes that are light and fast and feel very slick in the rain.  They are about ready for an upgrade.

One pair of stability shoes that have a tendency to jam a couple toes.  These are bright and pretty and also about ready for an upgrade.

One pair with lots of cushioning and better tread for dirt roads and trails.  Also on the “needs replaced” list.

Three more pairs that have been retired to yard work, camping, and hiking duty.

Okay, so maybe I can have more empathy for his ski jacket fetish.  He has one for blizzards, one for warm days, one for windy days, another for super cold days … If I get a new pair of shoes, I may need to get him a new coat – just to keep it even.

I am hoping to make a trip to The Pulse or Shu’s Idaho Running Company in the next few days.  They are my favorite running stores.  They both give great service and can help you find the right show for you. I promise to post pictures of my fancy new shoes once I have obtained them!

Do you have a fitness item you love? Tell us about it in the comments below.

Happy Running!
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Wear them out!



All Asics but for the Pear Izumi pair

It’s no surprise that I am a hoarder.  I have confessed it publicly on more than one occasion and I am committed to overcoming this personality flaw – to a point.  I refuse to stop hoarding running shoes!  They just come in so handy.  When I retire a pair from logging miles on the road because the tread is worn and they no longer offer needed support, they get moved to the “I can wear these with jeans for shopping or other casual activity” pile.  As the pair that bumped them off the mileage list gets retired, they then get moved to the “biking” position followed by the “camping and hiking” designation.  Before they ever end up in the discard pile, they do an important stint as “yard and garden shoes.”  I currently have three pairs that are in good running condition. This is a record. Two of these pairs were obtained at no charge!  Take a look!

Can you spot the garden shoes?

I love my running shoes and I will hang onto them until they fall off my feet, or until they smell so bad they must be retired. They have been my companion through many miles and injuries.  I will not abandon them before their time!

Do you have something you cling to beyond its usefulness simply because it has served you well? Tell me about it in the comment section below.

Happy Running!

 

About my new Pearl Izumi Runners

There's mud on my new shoes!

I promised a product review of my new Pearl Izumi Project Emotion running shoes courtesy of Shu's Idaho Running Co. so here it is.

I have been running in Asics Kayanos.  They have a lot of stability and cushioning and I LOVE them!  I thought that a free pair of shoes meant it was a good time to try a neutral runner.  I was right!  I recently competed in the 2013 Burley Spudman Triathlon – more on that later.  I took my new shoes for two short runs before the 10K leg of the Spudman and decided to try them out in a race.  So, after about ten miles with the new shoes, this is what I know.

The Pearl Izumis are LIGHT and comfortable! The upper is soft all over and I have no toe/nail/blister problems after a six mile run.

Definitely a road shoe as the sole is very smooth.  They were okay over 2 miles of dirt and gravel during the race. We had a little rain and they felt slippery on the wet pavement.

The verdict?  The Pearl Izumi Project Emotion is a great road racing shoe, but I wouldn’t recommend them for wet conditions.  It is oh, so comfortable!  I will stick with my Asics Kayanos for off-road and inclement weather.  They are heavier and I still think they are a very good training shoe.  I will save the PI’s for days when I need speed or I am feeling self-indulgent or when my toes feel beat up from a long run in the Asics.

Two great pairs of shoes - one happy runner!

Mud.  Proof that they've been worn off-road.

Non-runners Just Don't Understand!

New running shoes!

My non-running friends and family do not understand my obsession with running shoes.  I suppose neither do yours.  Ahh, the comfort of the perfect shoe!  We don't care about the color, or what world class athletes wear, or if the shoe looks fast.  It's all about the fit and performance.  Once we find The Shoe we don't ever want to stray.

If you are like me, you study the tread of your favorite shoes like a meteorologist studies a radar map, checking often for the first signs of wear.  You can almost predict the number of miles left in the shoe. You begin shopping for sales in a panic that you might not find The Shoe before it's too late!  When nagging pains begin to develop in your knees or ankles, you know you are pushing the limits and it's time to bite the bullet and go shopping.  I even brought out a retired pair of runners recently while awaiting the purchase of a new pair.

My husband and sons took me shopping for Mother's Day.

"Those look fast!"  One commented.

"Yes, but they don't have the exact size."  (I run in an 8.5 while I wear a 7.5 dress shoe.) "I will lose toenails if I get an 8 and a 9 might make me trip!"  It's all very scientific and proven by personal experience.

"I like the color of those."  Wrong brand.

"These look comfortable."  Not enough stability.

My shoe of choice?  Asics Gel- Kayano. They don't match any of my running shirts, but I don't care.  My feet are happy and I even feel faster in them!

Unfortunately, The Shoe was not on sale.  Well, last year's model was on sale, but all out of my 8.5's.  Fortunately, it WAS Mother's Day, so I was pampered and got the more expensive shoe.  At least, I think I was pampered.  I'm pretty sure I got stuck paying for them!