Most of you reading this today are probably unaware of the fact that I have not run for the past six months. Last August I was diagnosed with a herniated disc. Before this happened I could not provide you with a clear definition of disc herniation. Today, I feel like an expert. For months I could not move more than two inches in any direction without excruciating pain shooting up and down my back and into my leg and foot. My leg and foot would then go numb. I was stopped dead in my tracks as far as running was concerned, even walking was out of the question. For months on end I could not sleep longer than two or three hours straight.

How did this happen in the first place? I did not fall or hurt my back. I was not in a car accident. I did not suffer an injury in the past two years since my stress fracture. What was the root cause of this horrible predicament I now found myself in?

My physical therapist offered up the theory that it was a direct result of back-to-back cesarean sections only 18 months apart followed by a failure to re-strengthen more core.

My doctor offered no explanations, only the tools to make me feel better.

My neighbor, Lou Schuler, who happens to be a fitness and exercise journalist and author, offered me a copy of his book, The New Rules of Lifting for Abs. The main idea that popped out at me as I thumbed through his book was that everything boiled down to my core, and everything is connected.

Reasoning through all of the minor injuries and inconveniences that I have experienced since beginning running five years ago, suddenly everything made sense. I had a sudden epiphany that went something like this: two c-sections > failure to re-strengthen my abdominal muscles > start lifting > start running > stop lifting and add more running > train for first half marathon > iliotibial band syndrome > hip flexor problems > sacroiliac problem > train for first marathon > stress fracture > run a couple more marathons > more hip flexor problems > begin ultra running > severe back pain > herniated disc.

In retrospect, there is a very linear explanation for all of my pains. I never bothered working on my core! I jumped right into the good stuff without ever considering the basics, and I developed extraordinarily strong back muscles to make up for my weakness, propelling me into an even more imbalanced state of being.

After several courses of drugs with long names, physical therapy sessions, and a couple of steroid injections shot into the nerve near my spinal cord my life began to slowly get back to normal. The only thing now missing was my regular workout routine.

I know a lot of you can relate with what I am going to say next. Even though I cut out all alcohol, junk food and curbed my diet since last August, I have lost muscle and gained fat. I had to go out and buy new “fat” jeans and now even those are feeling a bit tight. I joined the gym but have only visited it once in the last six weeks.

It all boils down to motivation, and I have none.

Today, this all changes. No more excuses. Period. Today I turned to Phase I of Lou’s workout rules which will get me back on the trails in much better shape than when I left them six months ago.

Wish me luck!

So you’ve caught the running bug. You trained for and ran your first 5K. You can’t believe how running has changed you and you are excited for whatever comes next. Then one day, a more experienced runner friend convinces you to try a half marathon. You sign up for one two months later. Suddenly, as you approach your long runs, you find them very difficult. You lose your energy and interest in running. If you are lucky, you don’t get injured too.

I enjoy putting together training plans for less experienced running friends. Too often though, it seems they come to me for help when it is too close to race date to properly train for a half marathon distance or longer event. I do my best to get them from where they are now to where they need to be, but ultimately they end up with a bad experience.

I can’t say I’m not guilty of this too. After nearly a decade off, I came back to running in 2009. I was hungry and really wanted to challenge myself. I signed up for my first marathon in Philadelphia about 6 months from when I first got back into running. I was living in the “City of Brotherly Love” at the time and figured the home course marathon would be a huge advantage. Instead, I was forced to walk for long stretches. There were sections of the course that I had run over and over again in training and suddenly, I found myself stretching on the side of the road. I did manage to finish, so it was still a great experience. If I had it to do over again though, I would’ve waited longer and it surely would have been a better day.

Running your first half marathon and marathon can be a wonderful experience. There is no doubt about that. To make it the best you can though, you should be patient. You wouldn’t start building the frame to a house before the concrete foundation is dry, so why rush into a long race. Take your time and pick a run that is quite a long way off. If you feel the urge to race, find some more 5Ks and even add some 10Ks. Those 10Ks can be done without much more training than you would do for a 5K. Jumping up to a half marathon or longer is a whole different ball game though.

If you truly enjoy running, then you want to be doing it for years. What’s the rush then of jumping up to
a long distance right away? Building a good base of mileage is the key to being prepared for your first
long race. It is something that takes time. You want to increase your weekly mileage by no more than
10-15% and then have an easy week where you reduce your mileage every third week or so. A gradual
progression and longer build up period will make for a more enjoyable run and you’ll be able to put up a
faster time too.

Most marathon training books recommend having at least a year of running under your belt before
you begin training for one. I would say to have at least half of that (6 months) of running experience
before your first half marathon. Until then, just enjoy your training and shorter races. Be happy to see
how much you are improving from race to race and how much more you are learning about racing and
training. Be patient and you will have a long and enjoyable running career.

Image (front): Copyright (c) 123RF Stock Photos

There are some pretty cool shoes coming out … the New Balance RC 5000 is a really cool looking racing flat and check out the mud flap on the back of the Altra Lone Peak trail shoe.

Sneak Peak at Spring 2012 Running Shoes – part 1

Sneak Peak at Spring 2012 Running Shoes – part 2

Saucony Kinvara 3 via Competitor.com

Featured Image (front): Merrell Dash Glove, 2012

So, let’s hear it! How did you do? Was this year your highest ever mileage, or lowest ever mileage? Did you achieve a new goal?

I’ll start …

2011 Goals:

• Help a friend run a race PR. √
• Volunteer at a minimum of 5 events. √
• Race direct my own trail race. √
• Finish my first Ultra. √
• Run a marathon in Boston. √

(I decided not to keep track of miles this year, but if I had to guess, I’d say something just shy of 1,000 miles or thereabouts.)

Share it here in a comment below!

Running Music for a better running experience!

Thankfully, I have a wonderful husband who understands my desire to squeeze in a good run. I try to get out on the road at least once during a weekend. We iron out the details of when/where and he watches the girls so I can get my head cleared. Maybe he just likes having me out of the house, hmmm. Nevertheless, I take him up on the offer and head out the door. I use these runs to de-stress; this is my therapy session. I still feel uncomfortable in my running tights, I’m not as fast as I used to be and I certainly can’t go two miles without a drink, but I don’t worry about the laundry that piles up or the chicken I forgot to pull out of the freezer. I forget to start my Garmin and I spend more time admiring the surrounding landscapes. During this run time is suspended; I am the only person in my universe. I hear my heavy breathing in line with my feet hitting the pavement creating a melodic cadence of surrender. In due time I’m looping back towards my starting place excited to finish a cleansing run. At the end I take a few deep breaths while bending over to relieve my tight hamstrings. My time is over.

I make it back to the house, remove my shoes in the garage and waltz through the door into the mud room. I’m greeted by my three favorite people. Ava runs towards me. I scoop her up and smother her with kisses. Marcus walks over, holding Allison, for his ‘hello’ kisses. The time apart recharged my mind and body, but also renewed the fact that I have a wonderful, supportive family.

Whether you’re a new mom (or dad) or could do this with your eyes closed, it’s acceptable and advisable for you to take some ‘time off’ and do something for yourself. You’re not abandoning your children. You’re merely preserving your mind and body to be the best parent you can be. Take time for yourself to rejuvenate. Happy running!

Christina “Muffin” Roberts, wife and mother, ran through her second pregnancy. Disappointed with the lack of information on pregnancy and running available today, she wanted to write about her experiences in hopes of sharing what she’s learned and to encourage fellow pregnant runners to keep on running. She continues to write post-baby about the challenges of balancing running with motherhood. Christina blogs at http://muffinmadness35.blogspot.com/.

featured image: www.freeimages.co.uk

SATURDAY

7:30 am – Jacksonville Park, Bath. The Breakfast Club Runners are hosting this run and invite all who attend to join them for breakfast at a local diner after the run. (Bring a dry shirt.) DETAILS: Jacksonville Park, 6374 Jacksonville Road, Bath,Pa 18014 for a group run. This is at the Eastern end of the Nor-Bath Trail. Please use your Garmin or get online so you don’t get lost.

9:00 am – Nockamixon State Park. 5-7 mile trail run, all paces welcome.  Tower Rd Parking Lot off rte.611

SUNDAY

7:oo am – Lehigh Parkway. Meet in the parking lot at the Fish Hatchery. Leaders will run 10+ miles on cinderpath and roads around the Little Lehigh Parkway, which allows many options for shorter or longer distances. Paces range from 8-11 minute miles. This group meets on the 2nd and 4th Sunday of each month.

TUESDAY

6:00 pm – Emmaus. Easy run through Emmaus sponsored by The Finish Line Running Store. All paces welcome. Meet outside of the shop, 10 S 4th Street, Emmaus.

WEDNESDAY

5:30 pm – Bethlehem. Aardvark After Dark is a weekly evening run, all paces are welcome. Sponsored by Aardvark Sports Shop, meet inside the shop, changing rooms are available. All paces welcome!

7:00 pm – Allentown.  Meet in front of Muhlenberg College’s Library in Allentown’s West End. Distance: 5k or thereabouts. Pace: depends on the group, usually around 8:00 minute miles. The area is well lit but feel free to bring lights and other reflective gear as you see fit.

If you don’t have a Road ID, now is your chance to get one.

Your options are many with several styles and colors to choose from. Whether you prefer a shoe ID, ankle ID, or wrist ID, Road ID has one that fits your needs. Head over to the Road ID website and check out all of their identification products. While you’re at it take a look at their Firefly products as well. They offer lights and reflective products to help you be seen. ( I have the Firefly Laces and love them!)

http://www.roadid.com
Sale ends December 7, 2011

I often use the month of December to rest up from my past year of training and racing, to reminisce and rethink my approach to running, and to plan out the coming year. I figure out new goals to work towards which will keep me going in the chilly winter months which will soon be upon us.

Many runners will plot out new race times or distances to work towards. Others will chip away at their 50 States dream or travel to an exotic race location. All of these are worthy goals and are the things that keep us moving forward. It’s what helps us get out the door on the days we would rather be doing anything else but run.

I’d like to suggest trying something different for 2012. When you start working on that Goal List, add a “giving” goal. You see, it seems to me that we are always “taking” from running. We are taking something away from it that makes us each feel better. Some of the things we get are a sense of accomplishment, achievement, improved physique and health, sanity, empowerment, friendship, etc. Trust me, there is absolutely nothing wrong with taking all of these things from running, these are the reasons why we are out there in the first place.

What I’m suggesting is that this year you include one thing that you will give back to running in 2012. Just one thing. Some ideas which come to mind include volunteering at a race, helping a friend finish their very first race or achieve a new PR, or lending a hand on a local trail maintenance day. You could help coach a young girl to run her first 5k through Girls on the Run, or work with one of our local Special Olympics organizations (Bethlehem or Lehigh County.)

There are many ways you can give back to running and I’m certain that all of you smart people out there can come up with some ideas other than those mentioned above. Last year my entire goal list included giving back to running it was probably one of my more fulfilling years as a runner. Give it a try and see what happens.

Image: Andy Newson / FreeDigitalPhotos.net