Baking for Thanksgiving while on a nutrition plan - oh boy...

Yep, I'm from German and Polish heritage (go on, let me hear the jokes).  I was raised with traditions around the holidays, so baking from scratch for the big meals always wins over the alternative of ransacking the local bakery.  Always.

Here's a taste of what we share around the Goetz table:

German Potato Bread - Kartoffelbrot

Makes one 1.3 pound loaf (about 600 grams)

Prep Time: 2 hours

Cook Time: 50 minutes

Total Time: 2 hours, 50 minutes

Ingredients:

2 medium potatoes (Russets or "mehlig-kochende") (about 400 grams)

2 tsp. oil

1/4 c. cooking water from the potatoes (60 ml.)

1 tsp. dried yeast (can be instant or not)

2 1/2 c. bread flour, plus more for kneading (300 grams)

Preparation:

Peel potatoes and cut into 6 pieces (or so) each. Cook in unsalted water until tender. Drain, reserving the water. Place the potatoes back over low heat for several minutes, shaking the pan to steam dry ("ausdampfen"). Cool and mash or rice.

Dissolve the yeast in 1/4 cup lukewarm potato water and proof for 10 minutes in a warm spot, or until bubbles form.

Mix potatoes, oil and proofed yeast together until smooth. Add the flour and mix with the beater or paddle attachment for 3 minutes on low. Switch to the dough hook and knead for 11 minutes. It will look like it is not going to become bread dough at first, just be patient.

Knead for a minute on a floured work surface, until dough is smooth and just slightly tacky. Place in an oiled bowl, turning once to coat. Cover the bowl and let the dough rise in a warm place for thirty minutes.

Preheat oven to 450°F with a baking stone (middle rack) for 1/2 to 1 hour before baking. Place an old baking pan on the bottom rack, ready for water.

Shape dough into a boule, or round loaf, by flattening slightly, then pulling the edges together and pinching closed. Place the loaf, seam side down, on a floured, cloth-lined bowl. Fold the edges of the cloth over the loaf and let rise for 20 to 30 more minutes.

Unmold the bread onto a peel or the back of a cookie sheet dusted with cornmeal, seam side up (seam side down produces a smooth-topped loaf). Shove the loaf into the oven and close the door, quickly.

Bake for a total of 45-50 minutes, or until internal temperature is 190°F. Use steam in the first 5 minutes (see note).

Cool bread for 20 minutes or more before slicing.

Note: Those hard crusts you love are created with steam. You may create steam in the oven for the first 5 minutes. Heat an old roasting pan on the rack below the stone and pour 2 cups of boiling water in it right after you put the bread in the oven.

Spray water the sides of the oven with a squirt bottle two or three times in the first 5 minutes. Turn oven down to 400°F and bake for 30 minutes or more, until the internal temperature reaches 190°F.

Enjoy my friends - a great carb-load before your Black Friday sprinting, 'eh?

& remember,

Just Keep on Running,

-am3er

Getting back on track...

So I've been away for a while - both with the blog and updates on the races, and... my nutrition. Yep, 'took 10 weeks off' and gained 1.5% in BF%, 1.0 inches on the waist - everything stayed close to the same inch-wise, my running pace has gotten better, and I am free-weight squatting again. (Yay!) So yes, getting stronger, but I gotta get back to my happy running weight and BF% is the first step!

That said, here is one of my favorite snacks:

TURKEY MEATLOAF MUFFINS

Ingredients:
2 lbs ground turkey (or chicken)
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)
Directions:
Preheat oven to 375 degrees. Spray muffin pan with canola or olive oil. Mix all your ingredients together in one large bowl. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball. Bake for 40 minutes. Makes 12 muffins.

Nutritional Information:
Calories: 80
Protein: 11 grams
Carbs: 4 grams
Fats: 2 grams

Women eat 2 muffins
Men eat 4 muffins

Cherokee Harvest Half Marathon

Cherokee Harvest Half-Marathon 01:47:09

I think I'm still experiencing some after-shock, not only was this the first official half-marathon in which I ran a sub-2 hour time, but I super-exceeded all expectations and anticipations.  Just the weekend before during a training run I ran 13.05 in just over 1:55, that was a shocker, then this happened - what exactly is happening?  Truth be told, the course was measured as 13.1 miles, but my Garmin says it was 12.67 miles.  I'm gonna have to side with my Garmin, but never the less - even if I had slowed to a 10:00 pace for another 0.43 miles, I still would have PR'd.

So really, what is happening here exactly?

Run It Fast #15, pink comps, that's me!

Yep, it's pretty awesome to have a personal photojournalist at these races - how else could I get a super cool picture like this?

Right, so I think what is happening is that I'm actually enjoying the running even more than I used to - which I thought I already was...  However, with Coach J's support, my pace is getting faster - and with the weight loss, there's less inflammation and fatigue - and when it feels more effortless, well, I guess that's why running feels even more awesome than before.

Just had the post-race meal (tri-bean soup, awwwwsome!) and letting the moment settle into my wet bones...

I have been reliving the finish-line experience to this race in my head over and over - it was surprising (how I reacted), surreal, scary, and intoxicating.

Surprised: I was surprised when I saw the finish line clock - it was reading 1:47 and some change - what?!?! how could that be?  I've never run an official sub-2 before, let alone by that much!  Within those few short nanoseconds, I thought maybe I had jumped part of the course!

Surreal:It was surreal b/c I was still able to think consciously about what I had to keep doing: run girl! run! You're not done yet!

Scary: The wave of emotions that shrouded my body were so elephantine, I actually could not breath.  The esophagus tightened, the back arched - and the adrenaline surged, I knew I had to keep running, whether there was any air getting into those lung sacs or not.

Intoxicating: After I crossed the finish line (while stopping my Garmin, naturally - I swear it's an involuntary twitch of the arm, thumb and forefinger) - I had enough reserves to slow down and collect my medal from one of the cute little volunteers - but then I realized I was still not getting enough air - so I started running again around the track...  Arched the back to get some much needed mist-filled air.  I was wheezing with an audible squeal!  Scared senseless I stopped, crouched, hands palm-down on the ground, telling myself it was okay - that happened, it really happened, you can stop now.  Then the water works - I don't cry very often, but when I do - it's a mess.  I was wheezing, crying, choking a little - so I held my breath (what little I had) and started thanking my God - and then the tension released and I was able to get up and wobble back towards the crowds.  Yes, thank goodness there weren't people to see this spectacle - would have scared them I imagine!

But you said intoxicating - what could be intoxicating about that and why would you want to experience that again?  Glad you asked - b/c that's what I live for.  I live for those moments when you realize you can do more than you once thought possible and yes, it felt frickin' amazing.

Adrenaline junkie?  Maybe.  Enkephaline fiend?  Quite likely.  Competitive much?  Only with myself dear.  Only with me, myself, and these tree trunk legs.

Second in my age group!  Only 19 in my group, but still!!

So, there you have it, this #rainrunner got the privilege to run in the rain, beat her own anticipations, achieve her running coach's expectations, and acquire some one-of-a-kind medals for said efforts.

Today, the right hammie is fussin' and I've got plenty of stretches to attack that piriformis - so it's all good.  Looking forward to seeing how I fair on the next race!  This weekend is the Carborro 10K on the 6th, then there is a 5K on the 12th and another 5K on the 13th, ...and then the next half-marathon on the 20th!  Oh, I'm getting excited - BUT, I must train smart!  Slow and easy, then boom!

Man, that was fun reliving the experience - and there is so much more I have yet to blog - so I better get serious about this blog before it all completely slips my mind... just a bit busy running I guess ;)

Until then, just keep on running friends,
the B.O.M.B. to you,
-am3er

July Mileage: 154.62

Wow, that is the most mileage I have ever recorded for any given month of my entire life.  For many runners, this is nothing, nothing more than 10-12 days worth of their monthly efforts.  For others, like me, this is a break-through, a revelation that I can in fact give more than I have been giving myself up until now.

Now grant it, I have also started working with a running coach, Justin Gillette, who continues to test my limits and, well, obviously it's working.  (He's awesome!!!)  This next observation is not all that amazing, but it is an eye-opener for some - that when you are held accountable for your actions and progress, the game changes.  A lot.  If you don't feel like training for a day - only you know... but when you post your efforts and let fellow fitness enthusiasts know what you're up to - it is a great motivation to stay true to your word.

So that's it for today, just excited that I can run over 40 miles a week, make that 40-mile injury-free weeks at that!  I'm not blind to the fact I have a lot more work ahead of me for that first marathon in January 2013.  However, the stepping stones on that path are starting to take shape and soon, more of them will be laid down - the kind of path that can never be taken away from you - it will always be there.  So cherish this journey, it's yours and yours alone to enjoy.

Here's a snapshot from this past Sunday's trail run:

"Let yourself get wrapped up in the moment"

Until the next post - just keep on working towards your goals and dreams, and of course - just keep on running!

the BOMB to you,
-am3er

I cheated... I'm so pissed at myself right now - I've been doing so well with the nutrition plan changes and the training for my running, but this weekend, I ate so many carbs that I feel like my stomach will literally burst - and it's been hours since I gorged on all the crappy food!  It's easy to say hey, no worries, you'll run that off this week and be back in no time.  However, we know better.  The inches on the tape measure don't lie, the body fat percents don't lie, the mental anguish will not relent, and all you can blame is yourself.  You and the decision you  made to eat that french toast, that extra piece of english muffin, one too many spoons of almond butter... not in that order nor all at once - but still - it was all off the nutrition plan and for that, I am extremely mad with myself.

The hardest part will be letting my nutritionist know that I fell off the plan - I'm walking in to week 11 and I failed!  I'm at least glad that I'm angry - and pisses enough to write about it.  I think, in my personal opinion, you need to fess up and be open and honest about this sort of thing (everything, but that's another post).  I am accountable for me actions - and now I must pay the price for this undisciplined failure I've created.

So yes, I'm still making progress, but I also know that I would be even further along if I didn't give in to such fruitless temptations (no pun intended).

Right, besides that and besides my last posting in June - there have been two more races!  First was the 'Four on the Fourth' in Carrboro, NC in which the husband decided last minute to join me (keep in mind he is not a runner, but a cyclist).  So we ran the same race, ...and we met up afterwards ;)

I was pretty happy with this race actually, I still felt strong at the end of the course and was able to 'kick it' at the end.  Okay, I'm not like what it says on my shirt, but I felt strong and that's a good start!

Then, again, the husband decided last minute to join me for the second July race 'Yellow Brick Road Race' which was a 5 miler in Roxboro, NC.  I was being a bit rude (okay, very crass) when I promised myself I would beat his butt on that course by a good 10:00... I train train train and he decides to go from couch to 5 miles in 24 hours - and does pretty darn well - yep, I'm petty like that.  Well, I beat him by 9:53, so like I said - he still does well for an occasional runner!!!

So now... I've picked up on my trail running again (my first love affair with running - just a random tidbit of FYI trivia that will never be useful to any reader ;)  Why?  Why the trails again?  Besides the fact you need to be completely immersed in the moment to avoid casualties, and it requires focus like no other's business, it brings me back to my Maine woods that I miss dearly.  Yep, take a girl out of the county (y'see, up in Maine, now, 'the county' is Aroostook County because it's the largest county in the state of Maine - again, trivia you can safely tuck away and forget about).

It is also a completely different kind of running for me - it's about the zen for me.  I picture a stream of water just in front of me and I go where it would go - the path of least resistance.  That's easy on a downhill you say - I know - it's awesome to image this going up the hills too - now that is an awesome mind experience.  Which is probably why I get lost in the moment - a lot!

Okay, so I'm still massively pissed about gorging on the carbs this weekend.  Which is all the more reason why there shall be no cryin' at the gym tomorrow morning, no excuses about anything, heavier weights where they are needed, harder paces on the interval training sessions, due diligence in the kitchen, and a will that is strong enough to fight back against the iron.  Now that is something else I could write all day about - how I love iron.  It never lies to you, it tells you exactly where you are on your own scale of progress, and what you are capable of accomplishing.

In the meantime, the next race is next Saturday!  The summer edition of #TwitterRoadRace !  If you haven't done the first two, no worries - it's fun, it's easy to register and complete - and you get to virtually compete with fellow runners around the globe!  Check it out!  After that, it is the August 18th Springmaid Splash 10K Trail Race in Spruce Pine, NC (Springmaid Mountain).  Stay tuned!!!

Until then, stay focused!  Don't fall and fail like I did this weekend!  It will pay off, don't let the temptations sway you!  Please, please, please, don't give in like I did!  It will hurt you more mentally than you think is manageable... and above all, no matter how slow or short, fast or far - just keep on running my friends!

the Best Of My Best (BOMB) to you!
-am3er

The next phase of my fitness journey... it has already begun...

Strength, Cardio, & Nutrition

Yep, we all read and learn about it, there IS a perfect trifecta to overall fitness, health and happiness.  What, you think it's a magic pill that costs $2.50 per pill, at 3 pills per dose, 2 times a day?  Oh, you can buy those pills, but there's a cheaper way to achieve this trifecta and your personal health/fitness goals.

No, I'm not a genius, I just read, listen to professionals, heed their advice, and in turn, have learned more and more about myself through this journey.  Once you find a gift, once you figure something out - share it!  Don't keep that gift, give it away as soon as you can!  I say this b/c  will enjoy the gift even more than you thought imaginable.

Okay, okay, so we all already know this trifecta: strength training, cardio, and nutrition.

Aw, come on, that's it?  I thought she would have something more wisdom-laden than this... well, facts are facts and results demonstrate truth.  What I mean is, I started working with a nutritionist (Dennis Cejas) 4 weeks ago now and I've lost more body weight and percent body fat through continuing a similar strength training and cardio/running program and simply changing what I eat, when I eat it, and in turn learning how to eat.

Uhm, you just put it in your mouth and chew sweetie, that's how you eat.  Nah, not so.  If you eat the right way, you can turn your body into a furnace that eats that adipose tissue like the candy that put it there in the first place!

I would not normally do this, but I can't believe I thought I was making progress before - this past month has been such a life-changing experience that I'm actually willing to show pre- and in-progress pictures:


Night before start of new nutrition plan


Yep... pretty nasty, I know.  This was taken a couple weeks after the Cincinnati Flying Pig half-marathon - back when I was feeling like I was losing weight with my eating-clean regimen on my own... but soon I realized I wouldn't be able to keep that up without some help in learning how to eat better.

This is the morning before the San Diego half-marathon.  I just happened to catch a glimpse of myself in the mirror and did a step back, rubbed the eyes, and perhaps I may have let out a giggle too.  I couldn't believe what I saw!



Two weeks into the program



This was just yesterday, after taking the week #4 measurements.  In just 3 weeks time I got rid of 1.3% body fat!  Removed 3.5 inches overall and 4 pounds off the scale!!





I'm just wondering, what will I look like in another 4 weeks?  Will I be embarrassed of these photos from yesterday?  Not sure, I'm happy right now and I plan to just keep on movin' forward.  I recently got on-line with a running coach (Justin Gillette) and I start the training program tomorrow!  I'm so excited about this opportunity!

I have more races to prepare for, more weight and body fat to get rid of before reaching my happy racing weight - and with Justin's help, I'm seriously hoping to improve my running to boot!

So stay tuned, this girl is on a mission and once us Libras commit to something - watch out!  ;)

Until the next check-in, just keep on running!

the BOMB,

-am3er

Rock n' Roll San Diego Half-Marathon: woo-hoo!

Okay, technically I did not match my time last year or set a PR for this course.  This was the second time I've run this half-marathon course and I was in a different stage of my fitness journey - so much has happened within a year!

2011 time: 02:01:13 (13.1 mi.)
2012 time: 02:02:53 (13.28 mi. according to my Garmin ;)

so.... one could argue that I ran extremely close to the same time but without knowing exactly how far I ran on the course in 2011, we'll just have to settle with this.

The main thing is that I took it more slowly out the start, focused on my pace and body mechanics regardless of those passing me - and so dearly wanting to sprint to beat down those annoying tiny runners that cut you off as if they didn't know they were doing it in the first place... there was actually one pace-runner (you know, the ones who wear a bib on their back in a different color that shows what pace they are leading the pack)... he ran right up along side me and then slightly ahead of me and voila, right in front of me and then seemed to slow down.  My legs were saying this was so - and my brain said, oh hell no, no you did not just do that... so I sprinted, and it felt awesome!  Which was good, b/c I had 2 miles to go and the fuse was lit - I felt like a caged lion that was clawing at the cage...

Keep the peace or out comes the beast!  Yeah, well, that happened - I started sprinting in 30 second intervals throughout the past two miles and you could almost feel the vibe with the other runners.  They caught on and there was a real race at that point - we did not acknowledge it, but we were racing each other b/c there was no way they were gonna let this tall chunky female beat their ass on the final 2 miles of the race!  No matter what!  Well, sorry to those that got their egos slightly deflated that day - and kudos to those that whipped my ass and helped me (unknownst to them) beat my personal expectations!

I learned more about myself on this race, just like every other run before it.  The more you enjoy other's progress and congratulate them - the more awesome the overall run feels to you.  You focus on your pace, your body's mechanics, this is true - but you also watch for other's struggles and be prepared to stop and help at the drop of a hat.  Do not be selfish, do not think negative thoughts of other's accomplishments,  be happy for them, and praise your God that you have been afforded yet another opportunity to do what you love.  Yes, love - why the heck else would we put ourselves through this?!?!  ;)

The run was injury free, I felt strong, and yes I do have room for improvement - which is great, b/c what else would I do with my life?  ;)

Until next time, just keep on running!

The

(B)est

(O)f

(M)y

(B)est,

 a.k.a. the BOMB,

-am3er

2012 Cincinnati Flying Pig 1/2Mary

2012 Cincinnati Flying Pig 1/2Mary by amzpnc at Garmin Connect - Details

Wow!  Okay, first off - did not compete the way I wanted to today - so I am already planning to run this race and its route again :)  However, that said, I did complete the course without actually stopping and I'm okay with that.  Yeah... I got to mile 10 and the hammies were screaming too much, I listened to the body at that point and agreed, it was time to build in some speed-walking stints into the remaining few miles.

Pig-headed, I didn't want too, but then I started thinking about what I've overcome since 25Feb12 with the piriformis syndrome (still diligently doing at least two if not three rounds of PT/TP everyday!).  That, plus the race in less than 28 days from now in San Diego!  I knew (somehow, not sure why, but just 'knew') that if I didn't conserve the hammies today, there would be a good solid chance that I wouldn't make June's race.

I forgot to blog about the 21Apr12 race the 'Tar Heel 10 miler' - there was this one killer hill in there that opened my eyes to how badly I need to work on my hill strategy... and today's race reaffirmed that!  Mile mark 6.5 through 10 was all uphill - the Garmin says I climbed over 1,000+ feet in elevation during the race - I suspect the majority was in those few short miles!  So yes, time to do more research and strategize my hill running etiquette - b/c I really don't enjoy being passed by so many people on every freakin' hill!

#shebeast has attitude, I will be the first to admit.

A few things I learned today:

1. stop wearing the contacts, it's pointless.  Sweat and crap gets behind them and you're essentially blind by mile 4 through the rest of the race - you can still read the motivational posters just fine without those floating pieces of rigid plastic stuck to your corneas.

2. Slow down! Stop busting out the starting gate like an enraged bull!  I love the cool mornings and the excitement of the crowd and the feel of the festival music jarring my rib cage - but by mile 5 I realized I had to go into conservation mode - way too soon for what was to come...

3. Hills hills hills... hills. Your cadence can change, but if those hammies are too tight and you lean too far forward - it's only gonna take longer and feel more hellacious.  Not sure what, but it's gotta change and that new tactical op begins tonight/tomorrow!

4. Delts - I've known this for some time - but I had a killer delt workout the day before this race and it was awesome!  The rib cage stayed wide open today and my O2 intake felt great!

Sigh... I loved the anticipation of this event, the friends I made along the way, the things I learned about myself during the race, and the awesome feeling of rejuvenation I gained from this destination race (i.e. vacation).  I'm still here in Cincinnati, OH, but my mind is already plotting out my next workout when I get back to Burlington, NC!

Until the next injury (please! no!), next race, next epiphany, next phase of this fitness journey of mine - I hope someone finds inspiration and motivation in my learnings - I can think of one cool New York chica that I hope to meet F2F someday ;) Until then, shine on, beam on, and just keep on running friends!

Ta,
-am3er

#TwitterCharityRun and Training Run

#TwitterCharityRun - complete!  I only signed up to run 10 miles, but I also wanted to test myself and see if I have the capability to run those 1/2 Marys in May and June... as you can see, I'm not running the pace I need to make my 2 hour goal - so it looks like I will need to change corals at the start line... but I also think that I have the capability to complete the courses without stopping - and I'm happy about that!  Next phase - stay healthy and pick up the pace.

Training Run by amzpnc at Garmin Connect - Details

I ran for 'Compassion International' today, and specifically for Mutesi, the great young woman who I am sponsoring.  Hopefully I can send some pictures of the run to her with my next letter :)

This 'running as a hobby' thing takes more work than some people might imagine.  Every day, there are the questions; are you getting in your miles and enduarnce training you need, are you eating not only properly - but enough?  There's the discipline of physical therapy - if something isn't hurting, it's not on my mind to get to PT right away.  However, with this latest muscle challenge - it has definitely helped me to plan ahead with the PT just like I plan ahead with other aspects of my life.

See?  Running IS an analogy to life - people say it all the time - and I'm slowly learning more and more by what they mean exactly.

So planning ahead - it can get to you.  First weekend in June I need to be able to run a 1/2 Mary in [hopefully] 02:01:13 or less (that was my course time for last year).  The first weekend in May, I'll be running the 1/2 Mary in the Flying Pig Marathon in Cincinnati, OH!  (My birth state).  Next weekend, I'm running in the TarHeel 10-Miler race in Chapel Hill, NC.  So, in between those the training runs need to be calculated and scheduled carefully in the work calendar.

Yes, work calendar - there's the 10+ hour/day job to weave into the mix.  Next weekend, 10 miles, following weekend (weekend before 1/2 Mary in Ohio) I should run an 8-10 mile route.  Then there are three weekends before the next 1/2 Mary in California (I take my vacations around my races, what - everyone does that, yes?)  Those 3 weekends will need to include one long run (12+) and two 8-10 milers.  Plus physical therapy appointments, and grocery shopping, house work, gardening, reading up on my new nutrition plan, finances, the list goes on.

Just like everyone elses list.  Yeah?

Left hammie, right piriformis and peroneus, DDD, work stress, blah blah blah.  We all have something we fight with on a constant basis... but I love to run and it keeps me moving.  Sure, pun intended, why not.  It's true though, the planning, the preparations, the training - it all leads up to those moments.  Like the blissful moments of zen I felt on today's run as the sun was rising, the breeze was flowing, I was pain-free, and my mind and soul were content.  Yeah, I live for those moments.

Until next time, just keep on training, keep on dreaming, keep on testing your limits.

Just keep on running,
Ta,
@am3er

I am a rain runner, or perhaps I just like challenging environments.  That sounds like a theory that is likely to be tested with fervor in the near future...

I'm happy to report that not only was I able to run on Saturday for the Human Race 5K (our team raised $540 USD for our charity, go team!), but that I also did not stop!  I even had a better pace than just 2 short weeks ago!  Grant it, I'm not at the pace I want for my April through June 'races'... that just simply means my goals are outlined that much more clearly and there is room to improve.

'Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.' ~ William Channing

...which is also why I went out for a training run yesterday - I felt this urge to test myself.  It's been way too long since I've run two days back to back.  Very disheartening for a runner's spirit.  So I said to heck with the laundry and housework, it can wait!  Hey, happy wife - happy life, and I didn't get any resistance on this choice.  The pace is staying steady, and I want to shave a good 10-20 seconds off each mile (this will be challenging with the pesky piriformis syndromie thingie).  BUT.  Yes, a big BUT - I went for a run and there were a good 3 instances during the run that I felt my zone come back.  They were fleeting, no more than a minute each time, but the frequency was up and that gave me the much needed encouragement I need right now.  Okay, so out of the 1:00:05 duration, that's not much, but when you have been missing that feeling, every little bit is like an ounce of gold.  Rocks to gold; heat/stress to refine/test.

The zone?  For me, it's that realization that the hips are aligned and happy, the cadence is close to perfect, the shoulders are back, down and relaxed, the breathing is calm, and you feel like you could run forever.  It is an awesome feeling, it's not the enkephalin-induce nirvana state, it's a state of empowerment, you sense that you are in control - but you know you are not - and you're okay with this higher power.

Am I pain free?  Sadly no, the right leg was tingling and I found myself automatically kneading the right glute (yes, while I was running...).  I didn't hesitate to stretch when I finished - and the heating blanket came out of storage last night too.  Although, I'm 2 days without any NSAIDs and I'm personally ecstatic with that progress.

Right, off to foam roll, stretch and do some paycheck-earning work.  Tonight, another test, tomorrow, another.  I will keep testing my limits, because to me that is how I learn about myself and life (and what I should be doing with it).  Doubt?  Oh, she's still there and giving me the Cheshire cat of a smile - but I smile back with a maniacal chuckle.  She looks a bit concerned at the moment.  It's game time sister, and I don't like to lose.

Just keep working at it my friends - if it was easy, it wouldn't be called a workout but rather an easy out.  Give your pride something to shout about.  Make today count!

Dominate YOUR Journey,
-am3er

Doubt has found me again, and she's keeping pretty good pace with me...

Here it is, the day before the next race, just a 5K - and I'm worried I won't be able to finish the course.  The fundraising is complete (we did pretty good!), I might even get a t-shirt in addition to the bib.  Bib will go in the scrapbook that will be made this year's end, the t-shirt - into the pile o' post-workout wear.  You know, those clothes you put on just to get from the gym to the house before cleaning up.  No, I don't train in the nude (egads), but when I'm done with a training session - there is not one iota square inch of dry clothing on me - if it weren't for the wonders of chemistry, I bet the mascara would be dripping down the neck too.

If I'm so worried because of the current discomfort* I'm feeling, then why am I so darn determined to run all these races I've registered for?  Perhaps it can be said:

"You can keep going and your legs might hurt for a week or you can quit and your mind will hurt for a lifetime." ~Mark Allen

* Right Piriformis is a 6 out of 10 today
* Right Peroneus is a 7 out of 10 today
* Right outer hip is a dull 4 out of 10 today
* Right shin is kind of tingly/numb at the moment

So I run, because I've been in those funks, those ebbs - I'm in one now - and I want this training to mean something.  I want this physical therapy to work, and I want to demonstrate it works.  I may not be 100% today, but I have definitely improved since February 25th and I plan to only improve further.  Slow down young grasshopper, slow down...

...and I have.  Which is why I'm worried, which is why doubt has found me - she knows all too well the easiest place to look for me are in those ebbs of fear, anxiety and worry.  I'm not running the distances I should be at this stage in my preparations for the 1/2 marathons coming up this spring/summer.  So now my mind is blown - do I go to the races and use the run/walk technique?  Do I run until I literally fall to pieces?  If I stop to walk, the mind will forever remind me that I failed.  Meanwhile logic and sensibility will do their best to rationalize that there are still a couple decades of life left to this body - try to get to the end of the timeline with most of the body still left intact.

So how do I push through the discomfort and continue to train for something I'm not even sure I will be able to do?  Support crew - for me it's about the support I have received from the best of friends and family.  I will be always indebted to my Sensei, his training and the level of knowledge he shared with me will always be remembered.  My parents always give encouragement, shoot, if I ever complain about this stuff to them, they would just reply, "be grateful that you still have both legs".  [There's a story behind that, bound to share that one some day!]  ...and they are right, slow down grasshopper, slow down... and my running sherpa, my 'half-cell', my voice of reason and simultaneously voice of mischief.  She knows who she is ;)  Don't you Laurie :)  All of the folks I've met in my life have crossed paths with me for various lengths of season - and each one for a reason.

Just like this piriformis syndrome, I am learning so much from this injury.  It is likely to be with me forever (so it seems, hence the term 'syndrome, 'eh?) so I learn, I live through it, and hopefully, I will be able to just keep on running.

Here's to a completed course to report back on tomorrow!

Ta,
@am3er

Beer Run_GSO 2012 by amzpnc at Garmin Connect - Details

I did it!  I ran the full course for the Beer Run_GSO 2012 and didn't stop once!  ...although I wanted to at a couple points - so it quickly became a mental race vs. a race for time.  A couple times I actually thought to myself 'come on, you want to be able to say you ran this course without stopping!'  [and here I am, able to honestly say I did!]

I find, that when you are running with a pain, it can be a challenge to enjoy the run itself, the participants around you, even the beautiful spring blossoms and weather (although it was 75 degrees in March - definitely hotter than any training session thus far in 2012!).  Once the race was run, the piriformis and peroneus muscles felt white hot (actually, they were on fire within the first mile) but my mind took full control and I couldn't stop running.  After I crossed that finish line, first things first - stop the Garmin!  Then I transitioned, from a run to a trot, then to a walk - and walk I did.  A couple blocks worth.  I needed to get away from the pack, I needed to distance myself and let the pain just take over (I wear my feeling on my sleeves and my pain in my face - it's not pretty).  I can't remember the last time the quads raged with such anger, when the calves popped and squealed with defeat, even the gracillus muscles were spitting nails at me.  So I stopped, I stooped, I stretched, and I collected myself.  You did it girl, you didn't quit.  You weren't well-prepared, but you didn't completely fail.  Good girl.

Of course, it was a 'Beer Run' so there was Natty Green's Buckshot and Wildflower to taste test!  The husband did his duty and drank my free drinks for me while I sucked down a  chunk of banana and a couple wedges of orange ...and 4 bottle of water.  When you run in weather 20 degrees higher than your typical run - it's amazing how the body adapts!  I became the human sponge for the afternoon - I'm definitely glad I brought my FuelBelt Sprint with me during the run!  Imagine if I hadn't!

Well, several ice packs later, a couple Ibuprofen, and several rounds of TPtherapy to the legs, I am already getting excited about the Human Race 5K in t-minus 12 days 19 hours and 40 minutes...!  Glutton for pain and punishment?  No, I just really love running for what it makes me - what I have learned about me, my capabilities, and my perceptions - which are constantly tested and expectations consistently blown beyond their boundaries.

Nothing is accomplished in a straight and narrow line, no one climbs a mountain in one step, but if you take one step at a time, you will eventually get there.  Until then, just keep on running.

Ta,
-am3er

GIDDY giddy giddy giddy giddy giddy giddy giddy!

I ran last night!  Okay, it was on the treadmill and no more than 15:00 in duration, but I did some runnnning!  Five minute walk, 5:00 run, 5:00 walk, 10:00 run, 5:00 walk, 15:00 run, etc. until I hit 5.0 miles (but I'm a SIPHES so....) I ended up walking/running for 60:00+ and managed a measly 5.5 miles.  Ironically, the higher the knees, the easier the run.  Dang, my track coach was right all those years ago... huh.

So that was what 18 days after the initial 'injury'?  Not bad, but now the real test for me - stay calm and run smart at this Saturday's 5 mile Beer Run race.  The hamstrings aren't going to roll over and just take this increased work load.  Lots of trigger point therapy and other PT scheduled between now and then.  This foam roller of mine is easily one of my top 5 tools that I refuse to live without (http://tptherapy.com/).  Shoot, I actually bring it with me to work, the gym, it is literally wherever I am these days.

"There is no such thing as a problem without a gift for you in its hands. You seek problems because you need their gifts." ~ Richard Bach

Interesting quote (I'm a quoteaholic, yes), and at such an interesting time too.  I have learned a lot - some things never change (I'm persistent), some things you learn 'again' (patience little one, patience), and some things you figure out for the first time (eureka!).  Such as the tightened thigh muscles causing the hips to rotate outwards, the foot stance to under pronate, and the back to appear to be the source of the problem - when actually it's all because of the inner legs!  My educational training is in the world of molecular and cellular toxicology, with physiology on the side as a fascination of sorts.  However, now, it's front and center and I feel this set back has been a gift in disguise.

Realtors may say it's all about location, location and location.  This runner thinks it's all about stretches, stretching, and streeeeetching.

As one of my running role models says: "Time is not linear, it moves in circles.  Time is seasonal." (~ Amby Burfoot).  So we learn about ourselves, we have set backs, and yes, we will blossom yet again.

Giddy and excited to be progressing again - just gonna keep on running 'till He calls me home!

Ta,
-am3er

"Opportunity often comes disguised in the form of misfortune, or temporary defeat." ~ Napolean Hill

Well said.

Sixteen days into this depressing ebb of no running, but my nemesis has a name, and I?  I - have a plan, and it's working.  By golly, it's working.  I'm one of those self-disciplining types, anoyingly persistent at that.  Perhaps that is something to carve on the tombstone someday.

Back to that opportunity - it's been a keen learning opportunity for me - and I'm even going to bite the bullet and force this stubborn body to start taking yoga class this week... stay tuned for those horror stories...

I digress, I'm writing this b/c I want to spread the wealth of information - no one, and I mean NO one should suffer this pain.  I know there are worse pains out there - I've dealt with some and pray I never come close to dealing with so many others.  So to that end I want to share what I've learned.  There are so many helpful articles on preventing and dealing with piriformis syndrome.  Running Times the magazine has a nice article on describing the pain and more importantly explaining the muscles involved.  For us physiologists, toxicologists, biologists and everyone who loves to not only learn, but understand the root of a problem - Cathy Fiesler did a sweet job.  Who knew it was the poor maintenance of inner thigh muscle flexibility causing the hip abductors to tighten and alter the gait and inflame the glute musculature?  The kinesiologists, that who!  I, who almost went to grad school for such a degree, did not - and what a useful bit of knowledge that would have been, say, three weeks - nay, over 12 years ago!

'Tis lunch time here in my world and I've got a hot date with my Trigger Point Therapy foam roller and yoga strap.  Hip abductors and adductors are about to got all excited and whipped up into a frenzy - which should make for an interesting afternoon of office meetings.  Tonight, some Jacob's ladder work, lunges, the sexy SLED press, oh - yes, I do have a healthy infatuation with my gym time.  My land of escape where no one can tell me what to do - that is unless, one of the kickin' PTs suggest a new exercise or enhanced form, I'm always game for their insight too :)

As always, be patient beginners, learn wisely you bull-headed kids (like me), find enjoyment in all that you do, and above all else, just keep on running (even if it's only in your dreams like mine right now ;)

Ta,
-am3er

I mean endure, not 'injure'.

A fellow runner tweeted that quote earlier today and it couldn't have come at a better time.  I know I am bull-headed, I am persistent, I am self-disciplined, I am... stubborn.  When I am 'on a mission', there really is no reasoning with me, just ask the husband.  However, by [over] executing my favorite squat exercise just two weeks ago, I landed here - in the pit of piriformis fire.  I went too far, I bit off more than I could chew, I should not have put that extra 20 on before the wedged long bar squat and press.  I just love the overall workout that exercise gives you, and it's one of the few exercises that gets my HR up there like the circuit training does.

I'm that girl that goes for the sweat, not the style.  I don't expect to look cute out there, I aim for self-progress.  I focus on the form, not the insanely buff dudes (IBDs) lifting one squat rack over.  I imagine there are jokes said about me, but no one confronts me, no one tries to move me from the bench I'm on or the rack I'm using.  Have I earned respect on the gym floor?  I don't know about that, I just know I can lift heavier weights than I could before and that feels good.  Enkephalin-induced euphoria-good.

Of course, I say this and I haven't run in 2 weeks now... but today was my first day back in the gym after those said two weeks.  Yes, impatient.  I think we have established that much about me already.  No running, no jumping, just side lunges and step-ups, and reverse lunges and forward lunges and chiros and... some call it masochistic, I call it disciplined physical therapy.  I'm just glad I went, I'm glad I got my sweat on, I'm glad it's been two solid days without touching the bottle of ibuprofen, I'm glad I have my hope and runner's spirit still intact.

I'm also stoked that I have a therapy session in just over an hour.  Laugh at massage therapy all you want - it got me out of my funk last year and it will do so again.  'Well hold on, if you do this therapy, why the injury?'  Great question grasshopper - I haven't been since December 2011 and up until that time I had been going 2-3 times each month.  Three months without therapy (I 'got busy' with work - such a lame a// such a stupid excuse in retrospect) and bad form for one second - that's all it takes.  That's all it takes... the 'oh-no' second, faster than the nanosecond it turns out...

I'm getting there, the trigger point therapy and stretches and heating pads (oh, and I sat in the gym's sauna for 15:00 post-workout today: AWWWW-SOME!).  Slow but steady, roll often, stretch long, be hopeful this will soon pass, focus on the goals you want to achieve, and above all else (when you have the flexibility back): just keep on running.

Next weekend - the 5 mile beer run!  Let's do this!!

Be positive,
-am3er

Not All Tingly Tingles are Fun

So it turns out, I've been dealing with this piriformis syndrome for more than just the past two weeks - try 10+ years.  'Back in the day' (no pun intended, but hey hey...), like circa 2005 when it was starting to get pretty bad, and then again in 2008 when it hurt enough that I actually went to see an M.D. - turns out this exact same pain I have right now was the same then, and it is/was from piriformis syndrome.  The initial diagnosis was Degenerative Disk Disease (aka "DDD") and the treatment was serious physical therapy.  Well, it was either that or fusion surgery and I'm not interested in sautering my L5-S1 and such.  What I didn't know was whether I should have sought a second opinion or not.

Should have.

Still, pain management is not like anything else I've ever dealt with, ever.

It's hard to describe this pain in the lower back and arse, I just know that I wouldn't wish this on anyone, not even those that have done me seriously wrong in my past.  Imagine a walnut (or two, or three) wedged in between those gluteus maximus muscles.  Now imagine a pair of vice grips gripping the muscle mass and twisting it - clockwise or counter clockwise, you pick.  This muscle tightness plus the inflammation pinches on the innervating nerves which refers pain down the ITB track and down the outside of the calve -  that 'tingle' is not fun.  The numbness on the bottom of the foot - so not cool.  Walking like a gimp - and it's not even Halloween?  Totally not sexy.

So that was a fun trip down memory lane - now I have a good looking path forward and that's where the focus shall be.  It's good to look back, don't get me wrong - we should all learn from our past - but we must learn wisely and proceed boldly.  Persist, discipline yourself, set goals, and just be positive.

Just Keep On Running,
-am3er

Okay, so this is my very first post of my very first blog, for the very first everything and I will humbly admit I don't think I'm doing this correctly.  Shoot, I doubt anyone will actually read this blog.  This might become an electronic diary of a runner, writing to herself every now and then, journal about my hurdles I've faced, failures I muck through, [some] (sweet) successes, and most importantly - learnings that have come with a lifestyle of wishful running.

Yes, wishful.  I'm 5'11", used to be 6'.  Thanks to back issues, I'm shrinking at the ripe old age of... 29 with 6 years experience...  Thanks to the back *stress*, reaching my best potential in running is a slow going process.  I actually started this blog because I used someone else's blog just yesterday to help me bust through a current hurdle I'm dealing with - btw, thank you Jaymee from 'Run Away Fast' for your excellent article on piriformis syndrome!  I watched those YouTube videos of the ballerina that can contort in ways I cannot, and even watched that strange guy in that hotel setting discuss the difference between sciatica and piriformis syndrome.  AMAZING.  Within 36 hours of trigger point therapy and additional stretches (on top of what I have been doing) - I can stand for more than 5 minutes now!  Yes, piriformis is a pain in your *ahem* and it was that bad.  Still gonna have to 'stand down' from tomorrow's 5K race :( but I think I should be back on board for the St. Patrick's Day Beer Run next weekend!

Okay, so much to journal - very giddy about all the races I have lined up this year.  If anyone is out there reading this elementary attempt of a blog, stay tuned for race updates!

Be positive, think carefully, learn wisely, be patient and persistent, and above all -
Just Keep On Running,

-am3er