Thursday, December 25, 2014

Merry Christmas!

Merry Christmas!!!

Hey Guys! Just checking in to send some holiday cheer your way! I hope you are enjoying your time with your friends and family. Also, I hope you didn't drink too much egg nog resulting in taking today off and laying on the couch : ) 

Merry Christmas and Happy New Year Friends!

Saturday, December 13, 2014

Week in review

Hey Guys!!

Happy Sunday Eve! Let the Badassery build tonight and roll out in the morning! My long run has been on Saturday for a while now but there is still the magic of Sunday that lights a fire up under my feet.

So I'm gunning for pre Boston marathon. YOLO, I can do 2, screw it. I can't deal with this once a year marathon thing.  I'm working on some mileage now. Turn over. Finding love with my marathon pace. The usual. That's what makes me happy!

Here is this week:

Monday: Gym, core, glutes, arms. No running.

Tuesday: 11 miles. Very windy. Hill repeats on mile 11. 7:25 pace avg

Wednesday: 21 miles total. 15 with 10 miles at 6:40 pace. A short 6 mile double also in the am. 2 at 6:40 pace. 20mph winds plus gusts. I got the MP I wanted. But I would have liked 6:30's. I won't mention the sheets of ice that had me body slamming into bridges. It was a stressful morning!

Thursday: 12 miles in Umstead. 800 feet. 7:37 pace. A grind given yesterday!

Friday: 5 easy 7:45 pace

Saturday: 21 at 7:30 pace. Last mile sub 7.

Sunday: Tomorrow will be about 13-14 with lots of hill repeats.

85 miles in 6 days

Here's some random photos from this week:
Proud of my soft surface 18 miler last week

A great Umstead Run!

I'm standing on there for a reason. But I can't remember. Good run?

That's about it. I hope your running is going well! Nothing major over here, YET!! Party on guys!!


Tuesday, December 2, 2014

Almost Fast and Furious?

Hey There My Lovely Badasses!

By clicking on this blog I know a few things about you for sure. Perhaps:

1. You are equally or more badass than me. Ding ding ding!

2. You've been following this blog for the last 4 years and are waiting for me to finally drop a sub 2:55 and shut up about it.

3. You enjoy my enthusiasm over the various core exercises I've done throughout the years.

4. You really don't like me. You read about me and then talk about me on the ATT. I have peeps everywhere girls! wink wink.

5. You want the Lady Gaga pictures back on the side bar.

Haha. So I feel that I'm getting away from listing the meat and potatoes of my training. I read your training like it's first chapter of Fight Club. I can't blink. I love to see the dirty details of your running. So I'm going to list mine again. Which segues into an approaching dilemma. Let me explain.

Here's the last 2 weeks of my training:

Monday 11/17: Off
Tuesday 11/18: 10 miles: 7:03 pace. Wind
Wednesday 11/19: 13 miles. 7:02 pace. 19 degrees and wind.
Thursday 11/20: 12.5 miles easy 7:23 pace
Friday 11/21: 5 miles super easy 7:42 pace
Saturday11/22: 16 miles. 7:32 pace. Weather bonk. sub 20 degrees. shorts. a bad run.
Sunday11/23: 13 miles with hill repeats in the middle. 7:13 avg.
TOTAL: 70 miles

Monday 11/24: Off
Tuesday 11/25: am run: 10miles at 6:45 pace. 4 hours later: 6 miles @ 6:53 pace
Wednesday 11/26: 10 miles at 7:47 pace. Pouring freezing rain.
Thursday 11/27: 5 miles at 7:49 pace
Friday 11/28: 18 miles at 7:03 pace. a 2 minute negative split on the way back to sub marathon pace.
Saturday 11/29: 10 miles with hill repeats in the middle. 7:35 pace
Sunday 11/30: 12 miles at 7:19 pace on hills
TOTAL 71 miles

It's good stuff. Personally, I know my running ignites once I hit 80-85 a week. I think I solid 8-10 weeks is all I need for a 2:55. I think I'll burn out slowly after that. So, my dilemma is do I:

A. Chill out and build for Boston 2015


B. Hop on the sub 2:55 train and hammer my pending PR in February?

I'm ready to work! I was ripped off by a late summer injury so I'm growing impatient. I kind of want to "wait and see" how the next few weeks go. However, I know when I start ripping off sub 7 pace for 20-22 milers that the peak in NEAR! It's such a freaking awesome problem. I'm really fortunate.

So, that's kinda where I am. I don't really know how to chill so I'm kinda learning towards a pre Boston marathon. I'll still do Boston. But, not as a goal race.

I hope you guys are doing well and enjoying the cooler temps!

I have to give props to BOOM RUNNING for the shirt. They have killer old school tops and tanks. This pic was post a 40 mile weekend. BOOM!

Thanks for reading!

Wednesday, November 19, 2014

Don't be a Candy Ass!

Hey Guys!

I swear I'm not in a bad mood! I'm actually happy! But I'm seeing a trend in the running community that I feel I need to talk about. I'm gonna throw some more of you under the bus in the hopes that you'll give my way a shot. But in the end, do what works for you.

Topic: Winter Running

Common Complaint: It's cold

A common resolution: Run later, especially on the weekends, especially on the long run.

My resolution: Don't be a candy ass, fair weather, light weight, weak sauce, undisciplined runner showing no control. Get out there!

WHY I say this:

I know I sound like a bitch. But please understand that my point is to help you have a stronger mental edge. I understand we all have our own schedules and sometimes a run later on in the day is mentally tough. You rock! X out of this post and go run a double. Good job!

But I'm more concerned with those who *could* run at a difficult time but don't because:

*it is hard
*it is inconvenient
*it is not within their comfort zone.
*their body doesn't function in the cold like it used to. (see yesterday's post about being old)
*they don't *have to*

I think you are losing at least 50% of your mental edge by succumbing to the gas logs and fuzzy slippers. Some of you are thinking, "Oh Laura, screw you. Miles are miles." In agree with you. Miles are miles. But the level of mental strife you need to get up 5am and run in freezing temperatures, sometimes in the dark teaches you something you won't get by sleeping in.

I think as runners we can't ignore the obvious need for discipline and self control. But furthermore, we need to be uncomfortable and struggle some. We need to feel that can go outside of our comfort zone and still do work. The feeling of accomplishment is tenfold. I say this based on what you guys tell me.

I see evidence of this on my Facebook every morning. Ava, Dawn, John, Joey, Brad, Amy, Bridget, Kara, Michelle, Eric, Megan and David etc etc...All these people make it happen. Kids, multiple jobs, 20 doesn't matter. They want it. I see the joy in there posts. They accomplished something. Day in, day out, they work hard. They make it happen. This gives them confidence. They know that under the worst conditions they can do it.

So when race day comes around and it's a later gun time these type of people aren't sweating it. The race is a gift. A celebration. A statement of their hard work. Everyday they did what most people won't. They made a choice to accept the suck and belittle it.

In the marathon and with most distances we need to get comfortable at being uncomfortable. It's the nature of our sport. I think getting your ass up for a long run at the crack of dawn in sub freezing conditions is a really good way to feel uncomfortable! But the feeling after is extraordinary.

So I guess my point is to give it a shot. See how you feel with an earlier alarm. I can guarantee you won't say it sucked. This rant is mostly for running uncomfortable in the winter but also includes all you lunch break runners, night time-post kid bedtime get it. And I bet it shows in your attitude and performance during a race.

I say this all with love. Don't nitpick me and comment with extraordinary situations and say I'm being mean. lol. Take the general vibe and go get your suffering on!

Thanks for listening!
Laura XO

Monday, November 17, 2014

I don't care if you're old! Work it!

Happy Monday Guys!!

I have made so much progress lately! I am so fortunate to be back on the roads. I'm almost back to normal. It's been so much work but so much fun too. However, I have a side note, borderline tangent to throw out there really quickly.

I have my running and workouts on FB and some running apps. Most people get pumped and enjoy my enthusiasm. But, there is a small cohort of people that seem to think they are exempt from health and fitness. I hate to pinpoint any certain group, but I'm gonna do it. My Peeps in the 50-65+ age group that are not active. Most of my friends in that age group are breaking records in whatever discipline. You rock!  But I'm talking about those who aren't active. You know who you are! You're kicked up by the fire reading this.

I sometimes hear people say:

"Laura, I love that you run so much and are in good shape, but I'm 65 and a grandma. I can't do what you do."

"Laura, my knees are bad. I've had so many surgeries."

"Laura, I'm too old to change."

AU CONTRAIRE MON FRERE! Hell, I'm old too. I don't subscribe to that theory, at all.

Last time I checked, you had a butt and 2 working legs. You have to sit on that butt everyday. You have to walk with those legs. So why not make them the BEST they can be? I'm not saying go sub 3 in the marathon.

I especially hear the more tenured peeps dissing my glute work. The women tell me to put on more clothes and the men tend to recite how great they once were. You know who you are! I always say: Are you kidding me?! If your butt is strong you'll sit up straighter, improve your posture, your hips will be happier. You'll feel better. That's going to reflect on everything in your life. You might think twice about that 2nd serving of casserole too. Just saying.

There's probably no reason why you can't put forth a little effort. Even if it's a walk. Who cares! Get your blood moving. Don't curl up like you're on death's doorstep. I promise you'll feel so much better!

If you need help with your diet or exercise you can always ask me or I can lead you in the right direction.
Sam here is 70 years old.

Ernestine is 73. She didn't start working out until she was 53. She runs marathons now.


Thanks for listening. I hope you get out there! 

XO Laura

Sunday, November 2, 2014


Happy Sunday My Dears!

Another solid week of comeback in the books! Sometimes I get so focused on the physical aspect of running that the big picture gets hazy.  I'll research exercises to death. I'll critique my form and cadence mid run. I'll pour over the data. Nitpicking everything. While I love this aspect of running, it also detracts from what I think is my stronger asset: my attitude.

I never really thought about my attitude. I've been more concerned with how big my butt is. But people always say to me that they wish they had my attitude. Huh?

For example, I was at the gym one day with my broken ass leg a few weeks ago. I was doing some exercises and one of the gym employees asked me how I was doing. I said that my leg was fractured but almost better. I explained that my running would take off soon and I could finally get back to sub 2:55 training. I said that I missed 100 mile weeks. I said this in a very matter of fact tone with a borderline psycho stare. I probably didn't blink.  Like I was reading a book. He goes, "Wow". Your leg is broken, but you say that with such confidence. I blushed. I was just explaining the facts. This was how my winter was going to progress. I felt like I got his wheels turning. And it made me think about myself.

I am my own biggest cheerleader. If not me, who? I don't really want anyone else. Of course, I love the high 5's, support and camaraderie that goes with this sport. But I also love that I can wake up 365 days a year and tie my shoes and know that it is going to be a good day. Sure, I suck and fail too. But that doesn't define me. It's ok to have a bad run. Big deal. Move on.

I wish I could force the self cheerleader concept on others. It takes away to need for praise. The stress of what others think. Say, fuck it. I am going to do X and it will get done. Make a plan and go. I see so much self doubt, especially in NYC today. It hurts. I feel that with a better attitude and a little self confidence so many people would enjoy this sport and life a little more.

Earlier in the week I heard Kara Goucher say that she knows she cannot win NYC. I was crushed. You can't say that and toe the line and expect a miracle. It doesn't work that way. I wanted to shake her and remind her of how great she is. But it wouldn't matter. It has to come from within.

I guess the point of my ramble is to nudge anyone who is on the fence. Say FUCK IT, I've got this! Run like you're an animal. If that animal runs 13 pace then you own that 13 pace and perfect it. You'll love the results. No diet or intervals needed. Just your mind.

I care about you guys and want you to do well. If you need a pre-race pep talk I'm your girl, just holla : )

Happy Running!!


Don't ask. Run gone too long, haha


Saturday, October 25, 2014

How my returning to running is like a Urinary Tract Infection.

I promise!

Hey Everyone!

I was on a double today and the perfect analogy dawned on me. I have no idea where I come up with this stuff.  I'm going to assume you've had a UTI at some point in your life. Or have heard about them. They remind me of how my return to running has been.

Here's what the medical peeps have to say about UTI' symptoms:

  • A persistent need to urinate,(run) even after you've just gone.(ran)
  • Upon trying to urinate frequently (run doubles), very little urine, (speed) if any comes out.
  • General fatigue. (from pretending you have your old fitness)
  • A potent, bad smell to the urine. (This one is literal. Because we all hate water)
  • Nausea. (from eating too much before a double)

YES!! Running is like a UTI! I would say this applies to most runners when they come off an injury and return to running. But for me this is life. I love to run. I cannot get enough of it. I hate water. And yes, doubles always suck! But I want to run again!! And FASTER!

I'm not even going to try and segue this into another topic! I hope you all have a great weekend!!


Monday, October 20, 2014

3 Tips that will get you on your way to a rocking core!

Hey Everyone!

People are always asking me how I stay motivated to do core work. It seems like we all have the same dilemma. We hate to commit to getting on the floor and struggling. Watching our gut pulsate and quiver for what seems like no reward. I mean, that's core in a nutshell.

BUT!! That's just the beginning! Then it gets easier. You will become stronger. You will feel a 2, 4 and 6 pack evolve. Then the addiction begins! But to get you to the addiction stage I have 3 key tips that are guaranteed to get you on your way:

1. You MUST do core when you wake up. Do it while the house is quiet. While your coffee is brewing. It must be peaceful. Make it part of your waking routine. I know I've expounded this tip before but it's so important.
     *DON'T say you'll do it at night. You won't. Guaranteed. Besides, core with a full day of food in your belly is uncomfortable. You won't keep it up.

2. Treat yourself like a 5 year old. Your job is to do about 20 minutes of core a few times per week. So when you start turning into a pissy pants and making excuses tell yourself this:

     *I will get on the floor to do core. I will stay there for 20 minutes. If I don't do core I have to sit there. Trust me, you'll do some crunches!

(I use the same logic at the gym. Sometimes I sit in my car for 10 minutes and I don't want to go in. I always force myself inside and say in 3rd person to myself, "Sit there and pout if you must, but you're staying there for X amount of time.")

I have never sat on the floor and refused core nor pouted on a bench at the gym. Do it!

3. Do leg lifts to make you humble. They are horribly difficult. You'll make ugly faces. You'll fart. You'll feel like a piece of shit. BUT with time they become so much easier. Almost like walking. You'll have such an appreciation for your new fitness you won't let it go.

I really think you guys should try these tips. I know you're not that defiant! You just need a little nudge!
I really think the Core VS Timeout like a 5 year old method will help. Self discipline!! You guys have got it!!

I hate core pics! But it's only fair. This is a core post. This was yesterday if you're keeping up with my workouts…

Sunday, October 19, 2014

Nothing but CORE!

Hey Guys!!

Happy Sunday! I hope you got your long run in. I did my longest long run post injury: 1 hour 15 mins. I almost got 11 miles. But not quite. I went to the beach for some flat, easy running, but instead I was nailed by the beach winds. But the views in NC are gorgeous!

I used to post my core updates weekly. I quit because I kept doing the same stuff and getting the same results. During my "time off" from running I changed things up a bit. I feel soooo much stronger on the run. Between the glutes, core, abs, hamstrings, quads…it's all adding up.

So I wanted to post my core workout so you guys could maybe copy and feel like a bulldog on the run too! If you're a female in my age group, please disregard. haha

I try to vary it daily but the reps are the same.

*200-400 stability ball crunches
*50-100 leg lifts. I lay on a bench and keep my legs straight and then boost my feet in the air at the top.
*50 Roman chairs or increase leg lifts on the floor if you're at home.
*100 hip thrusts. These actually are core terrorizers! Stability kicks in. I'm using a 60lb barbell with     these now. I'll do an 80lb for the last 10 reps.
*Instead of hip thrusts I'll sometimes do lots of single leg glute bridges with a 10lb plate on my hips.

This takes no time at all. You'll feel stronger and run with better form.

I have to give a shout out to diet here. You've gotta eat the protein. Your muscles won't give a shit unless they are fed correctly. If you do all this and don't eat right it's tantamount to throwing a piece of Bruschetta in a fish tank. A WASTE OF TIME. And turns everything else to shit. The muscles will say buh-bye. I eat 100 grams a day. Just throwing that out there. FEED YOUR BEAST!

Here are some pics:

Mile 1 of my long run.
Single leg glute bridge. I have done 1000's of these. LOVE!
Post long run. Probably the strongest core to date. By feel not look!

Post long run sun

Does this ever get old? NO!

I'm still working on getting photos of my other exercises. It's so much easier to understand with a photo.  I'm kinda liking the beach venue. Maybe I'll drive back and "do it for my blog followers." Such torture!  You guys rock!

Thanks for reading!


Thursday, October 16, 2014

Back to the grind with some thoughtful reflections.

This is serious happiness right here! 

Hey Guys! TGIT! That's what I'm saying today!

YES!! I had one of those runs where everything came together. It all made sense. My patience paid off. My body rewarded my mind. I was cheering myself out loud on the trail. Delerium, I suppose.  It was just a great run!!

Not because it was super fast or long but because I felt everything working. My mind was on fire. My body has healed. Today I was ready. 

You guys know I've been running easy for 2 weeks now. If you're just tuning in I fully fractured my fibula about 7 weeks ago. Complete devastation.  However, now that I'm moving on (YAY) I'm in reflection mode. I sometimes wonder how I maintain my enthusiasm, spirit and fire for a sport that has stolen my legs several times. Yes, I love running..but it's not just me logging the miles. I feel like I have dream team that won't let me fall. 

I can't tell you how much I appreciate all your support and encouragement. You guys always cheer me on. Sub 3 at Boston or a broken leg. There is always someone that says something that makes me smile.  And I never forget a comment! Trust me, I need them when I'm dying on my last .25 of a 23 miler. Thank you! You guys rock!

Yesterday, my Coach said something that got me thinking. Then, I had a massage that left me feeling brand new. I told a few people, "It's happening tomorrow." I was mentally and physically ready to roll! Everything clicked. 

During the past 2 months I have spent endless hours working on itty bitty running specific muscles that were weak. Muscles I didn't know existed. Muscles that will stay strong and keep me away from the MRI tube!  

I would be remiss in not acknowledging my Massage Therapist, John Stiner for his guidance in my recovery. A lot of you guys have been on his table recently. That makes me so happy. As I always tell him: fix my friends!  He's like the spiked Kool-Aid at homecoming. I want everyone to have some! 

John has spent incessant hours keeping my tissues fluid and healthy. He also has provided invaluable knowledge about every fiber of my running being. I get it now. At John's suggestion I have spend many painstaking hours, days and weeks doing strengthening exercises (I will do a post on these). I feel like a different runner. I feel stronger and much more informed. John is more than a LMBT. He will fix you, give you all the info you need to succeed and then set you on fire. Thank you!

The trifecta is complete with the help of my Coach, David Roche. I can't explain how great it is to have David on my side. I don't think, "Coach" is a good enough word. David is beyond that. He has listened to me cry and whine for a weeks now. Despite serving as my grief counselor of late, he has been a source of daily motivation and inspiration. I'm pretty sure if I look back at my training log I will see him giving me the most insane motivation, the type you want to screenshot (and I do!)….minutes before his nuptials. Or from the starting line of his own world class event.  He never misses a beat! If running is 80% mental, then I'm 200% set! 

David has trained me thorough every PR I have from the 5k to 15k in races and some sick stuff on training runs. It's time to roll again! PS. I think David has a few spots left if you're interested in coaching. Now that my drama has resolved he may have more time : ) 

Tomorrow is a scheduled off day. I'm already chomping at the bit! Have a great day guys!! 

Thanks for reading!


and if you're curious. I know you are…lol:

Sunday, October 12, 2014

Week 2 of Comeback Running: The Trials and Tribulations and need for fashion.

Happy Sunday Guys!

I keep attempting to post an update, but I can't capture a consistent emotion to describe the last week of running.  I expected that when I returned to running 5 weeks post fibula fracture I would feel like this:

Days 1-3 sore and slow
Days 4-6 speed back
Days 7-12 marathon pace back.

Instead it's been:

Days 1-3 I can RUN but this hurts like someone beat me.
Days 4-6 Why am I breathing like a water buffalo??
Days 7-12 Love, hate, love, hate…but it's coming around.

I make this face often when I look at my Garmin

So, overall BETTER is the best operative word I can use to describe the past 12 days. Here and there I get glimpses of my old self. It's very hard because part of me wants to behave and run 8 pace. And the other part of me says: Uh, you've never run 8 pace, why start now? So I have settled on mostly 7:30's.

There are 2 camps of people that love to voice their opinion.

CAMP 1: Why are you running so fast so soon? And why are you complaining so much about running my 5k pace? It's insulting.

Dear Camp 1: This is all I know. I have never run a 9 paced training mile in my life.  I'm not insulting any pace. But we all have our go to pace and mine is 6:50-7:10. This does not mean your pace sucks. It means I want my normal, just like you do. I am just as happy for you if you run 5 pace or 13 pace. Whatever makes you happy, makes me happy! Easy peasy. Don't read into it!

CAMP 2: LaBella, what the hell are you doing? Are you going to train already or what?

Dear Camp 2: I know most of you are my sub 2:45 friends. I know you want me back out there as much as I do. I am behaving and following my coaches advice and training schedule. Calm down. Give me a week or 2 more. I'll be right there, promise! We'll do a half soon.

Both camps have passion for our sport. That we can all agree on. There are never any hard feelings. I love you all! Well, most of you. lol.

Today I had my longest run post injury. 1 hour. I ran 8 miles at 7:35 pace. I finished the run in great spirits. Almost giddy. Why? Because I realized I will get to run 3x that distance, plus some AND do so a whole minute faster during my next marathon. That is exciting! I say, "GET" to because I haven't lost it. I still have the drive, passion, focus and slight psychopathic tendencies needed to succeed.

Despite having way too many 0 mile weeks, beat up cardio, and a tight body from my gym addiction I never once thought:

*I'm done
*I don't want this anymore
*I can't do this
*what if I'm not the same?
*what if it happens again?


Instead, I thought:

*how much longer?
*what muscles can I work on to enhance my next training cycle?
*How far do I need to ride my bike to equal a 15 mile run?
*Sodium and sugar are banned substances. I don't need to fight anything else within myself.
*Doubles, I'll do gym doubles.
*How many runs in a G trainer will justify the cost of the shorts?
*I'll nail all stability and balance exercises
*I need a comeback outfit. YES! This is very important. And another blog!

I am sitting here rotating my ankles 10x each way. Flexing my toes up and down. Just waiting. Waiting to experience the euphoria and have that sense of accomplishment I will get from my next long run. (Lord knows, I won't get that from a track workout haha).

Later taters!!


Saturday, October 4, 2014

Baby wants back!

Hey guys!!

I'm super happy to report that I did my 3rd run post fibula fracture today. I'm on a 2 days on/1day off schedule. My calves were a little tight but at least it was bilateral. I ran for 40 minutes at 7:15 avg pace.
I still don't have a feel for where I am fitness wise. I kinda feel the same. But my legs are much stronger so it almost feels like my center of gravity is different. It's hard to explain. But whatever! I'm running!

I told you guys a few posts ago that I started the Bret Contreras glute program from his book.
I've been doing glute bridges and now hip thrusts for about 5-6 weeks. But I just started his 12 week program. I had been stacking plates on my pelvis for the bridges but it was getting uncomfortable.  I transitioned to the bar for hip thrusts and am doing 60lbs. It's heavy for me, but doable.

I do a lot of glute exercises and I'd say that the hip thrust with weight is the best way to get glute activation. I'm also addicted to back extensions holding a 10lb plate.
stuff like this…

Having done 3 good runs after having done 1000's of glute exercises I BEG YOU RUNNERS to work your bum! We all know there is power there. This is a set of 10. It took 40 seconds. I implore you to find time for this 3 days a week. You will feel the difference. You could do these on your couch. C'mon, bums up!!
I know the bench is a few inches too high. It's PF…also turn on audio. lol

*kettle bell swings
*heel ups. (hands and knees and kick up)
*bent over rows with weight
*hip extension machine

Remember you HAVE TO squeeze your butt or you are doing nothing but possibly a knee exercise. I know there is a ton of much better info on youtube but this is where I'm at. I'm curious to see how I feel after the 12 week program. 

Thanks for reading!


Thursday, October 2, 2014

How to keep your fitness alive and work through a broken leg in 38 days.

Best view EVER!

Damn Guys, I am so freaking happy to be back on the run!!! I ran 40 minutes today at 7:45 pace.  I pray and hope this continues. You guys know I worked out 2-3 hours a day for the past 38 days while healing my fractured leg. I feel I deserve a little kick in my stride.

I've broken my legs several times. 1 could have arguably been a stress reaction though. Anyway, I've never felt so good this soon. I'm hopeful!

There are not enough blogs or info in cyberspace on grade 4 fibula fractures. So I wanted to point out some good things to the poor souls who have landed on this blog with the same injury.

*Start to finish 5-6 weeks off running. 38 days for me.

* You can cross train your ass off on the bike and stair mill.

*It hurts like a mother for the first 3 weeks. Suck it up and lie to yourself that you're ok. You'll soon believe it.

*Massage the hell out of the surrounding tissue to avoid Frankenleg when you return to running. If you don't, add 10 days+ for extra healing and go sit in the corner. If you're in the Triangle see my Massage Therapist for best results.

*Scar tissue is real. Fight it. See my Massage Therapist for this too.

*Try to avoid ibuprofen. I can't believe I said that.

*Try not to favor or compensate for the injured leg. Walk like normal. If you start favoring you're going to create more problems.

*I'm gonna say it, just my opinion. Don't wear the boot. I've worn the boot for half of my injuries and I can tell you that the havoc you wreak on your body isn't worth it. I had to spend 2 weeks relearning how to walk about a tibia fracture that was booted. For a fib, my vote is no boot. That's just my opinion. Don't hammer me in the comments : )

*Find a way to feed your crazy. Work on abs, arms, core, balance, diet. Anything. But try to keep your run schedule. I run at 6am 6-7 days a week. I was at the gym at the same time. You need normalcy. Keep your intensity alive. Don't lay on f'ing couch and whine like a little bitch. Get out there and do something. It's just a fibula you silly rabbit!

*You will get depressed on your long run day. It's unavoidable, but fuels your fire. Accept its suckage.

*Feel kind of badass that you broke a bone that is virtually unbreakable. 1/10. I bet you're in good shape!

*Count the days down. Plan your next run. You will get there!

Ok, so that's all I have to say on that. I wish I would have stumbled on this blog a month ago. It's not the end of the world. We will all live to race again!

You guys rock!!!


Wednesday, October 1, 2014

I'm a runner, not a stair climber, dammit!

Aweeee Yeah!!!

This is gonna get good! I feel strong. My bad leg is still present but more on a nuisance level then pain. After 10 minutes I either adjusted to the pain or it went away. I couldn't tell. I was too happy pre-celebrating.

Then I went to the gym and worked out for 90 minutes. Core, stability, abs, arms, butt, hips.

I promise not to run marathon pace tomorrow but I feel I'm sitting on top of a mountain of fitness that I've painstakingly scrapped together over the past 5 weeks. Like I hit the runner lotto. I've busted my bum literally everyday so I have no problem accepting any fitness my legs want to throw down. Within reason of course : )



Tuesday, September 30, 2014

Comeback Eve!!

Caught you looking at the same thing. It's a new thing, check out this I bring: A fully charged Garmin 620 ready to go tomorrow!

I'm not a Hooligan.
I'm just aiming to be good again.
I rock the splits, fifteen to twenty-six.
Clear all the madness, I'm not a gymnast.
Number one, I was born to run, at the gun.

Hey Guys! A little ode to Public Enemy tonight. Tonight is Comeback Eve! I have been cleared to haul ass tomorrow. Well, in the form of 30 minutes super easy. Possibly with breaks. But I'm happy! I've been a good little grasshopper.

I've done the cross training. I've cleaned up my already clean diet to the point of obsession. I've rested. I'm drinking fucking water like I like it.  I should be ok. I anticipate some crunchy ankle tomorrow because I haven't run in 5.5 weeks. But after that I think I will hopefully see that have maintained some fitness. 

Seriously, I am so grateful to walk without pain. To sleep through the night without my busted leg making me grimace. I'm so happy to have my health. It stings that my goal marathon, Twin Cities is this weekend. It sucks that they have emailed asking when to pick me up at the airport. My bib number actually exists. That all sucks!… But I can walk! Tomorrow I will run. And the next day too. And then I will funnel my anger at this injury into speed. I will win some races and have happy face again : )

Game on YO!

Oh and PS: no one took me up on the squat challenge. Not a soul. C'mon guys!!

Here are some pics of last week. Trying to keep the bod alive:

my gym wasn't open yet. parking lot squats!

it was all cool till people started parking. lol

easily 10 hours on this thing in the last couple weeks

Ya, enough said…

All day, every day.

shaky, yes. But my leg is still technically broken. 

So, cheers to a great fall. I'll keep you posted over the next few days. I'm so tired of this being an injury blog. I want some freaking happiness! Thank you all again for being such troopers and listening to me and hopefully I lit some fire under your ass  ; ) Let's go!!


Thursday, September 25, 2014

Let's SQUAT!!

Hey Guys!!

I haven't lost my mind yet. In fact, I think I will have escaped this injury with a sound mind and some kick ass motivation. I'm feeling better by the day. Today has probably been my best day. I feel like I'm almost back to myself. Very minimal discomfort, if any in my *broken leg*. I love saying that now. Because I know it was broken. A valid diagnosis. A legitimate reason for my pain. Finally! I digress….

So, I'm all pumped because I going to squat! Like stick with it!. I've been doing single leg glute bridges for almost a month. I added in single leg squats a few weeks ago. I feel stronger. I feel like I could bust out 6:30 pace for a while. It's encouraging.

So the bought the book from the Glute Guy Bret Contreras.

I feel I have over stayed my welcome doing single leg glute bridges without weights. I am stacking 15 pounds on my hips but I need to move on…TO THE HIP THRUST with barbell!

My foot is slipping in these photos. It's killing me. err

My goal is to build a stronger tush so I can run faster and kick more ass. Bret has a 12 week program in that book. I linked it to Amazon. If anyone wants to do it with me that would be fun. Feel free to send me your before photos and I'll post them here anonymously. Just for motivation.  I love seeing asses get firmer! I hope that's not too pervy. lol

Here's my squat. I hate squatting but it seals the deal.

If anyone has any comments on how squatting and glute work has improved your running I would love to hear. I usually get into this when I'm broken and then never keep it up when I return to running. I will not make that mistake this time.

Happy Squatting and Thrusting! I'm serious on the before photos. Or if you have before and afters.



Tuesday, September 23, 2014

Bad to the Bone.

This photo is to calm myself while I write this. 

Hey Guys!

I have good news and bad news. The bad is that I fully broke my fibula all the way through. Side to side.  Straight through the bone about midway up the side of my leg. Grade 4. The worst of the worst. It was not displaced. Meaning the top bone stayed stacked on the bottom piece. Or I would have been a little crankier! But let's move on to the GOOD!

The good part is that I am almost 5 weeks healed! My body is almost done laying down the new bone. To be on the safe side my Ortho recommended continuing my cross training for 1 more week. Sigh. I have some inflammation on my soleous which is why I thought I was tugging on scar tissue or a tear. But apparently all my muscles are in great shape.

A fibula fracture is considered low risk. They represent 4%-9% of all fractures in the legs. Don't quote me exactly. But a full break is even more remote. I guess I like to be different.

Also, my excessive cross training has had no ill effect on my healing. This break is a 4-5 weeker. So I have been okay'd to continue with my stair climbing and uphill walking on the treadmill.

He said I may feel sore next week but that's normal. The following week I won't even remember what happened. At least pain wise. This memory isn't going anywhere without therapy or significant booze.

So overall this was kind of a shocker. I had 3 professionals including my Ortho tell me it was soft tissue. I guess I have a higher pain tolerance than I thought. : ) Although I do remember a few sleepless nights initially. I'll spare you the details of how dramatic a night with a broken leg can be without pain meds. Not fun!

I am never bitching at mile 22 EVER AGAIN! Throw a hill in the bitch. I'll embrace it.

October 1st will be my start back date. Let the countdown begin!!!

Here are some other images:

This thing always changes your life one way or the other..

This is an MRI image. Not x-ray. It's my right leg looking at it head on.  There was a marker placed over the fx area. So the black dot is the fracture location but also new bone growth. We want lots of black. The blaring white is inflammation. So you can see why I thought I had
 soft tissue issues.

So just a little more Planet freaking Fitness and I'm done! If I never see purple and f'ing yellow again it will be too soon. Until Oct 1 I will be there maintaining every muscle fiber I can and then some.

Thanks again guys. Your support means so much. Your kind words are the things I think about while I'm climbing stairs at 6am or squatting till I feel like there should be blood. And of course always on the long run.