And the big news is, I am back to running. I just haven’t had time to write about it because it has been so busy this summer. The grandkids came to hang out with me for a few days, then Scott has had multiple trips for various reasons, but finally time for an update.
First, I am reading Next Level By Dr. Stacy Sims and it has so much valuable information for active women MY AGE! She has done extensive research on women specifically and their nutrition and fitness needs but this particular book is more about the before, during, and forever after menopause. I am so grateful for this book because it is hard to find information that is directly related to those of us in this stage of life who want to continue with those activities that we love but need some guidance.
Part 1 of the book explains all the changes that are happening or has happened to our bodies and then Part 2 gets into the really good stuff (in my opinion) – what you need to do which includes everything from eating enough to fuel your activities to “lifting heavy sh*t”. Dr. Sims is also the author of ROAR which is also a good book. I just didn’t relate to that one as much as this one being that I am post-menopause. But, they are both packed with really good information and I think that regardless of whether you are active or not, you would benefit from the information provided.
Running Update
Once my Achilles and calf muscle settled down again (see previous post), I tried returning to running after a few days of walking/running but I was having problems with the Achilles tightening or becoming tender so I decided to change my shoes to more of a higher heel-to-toe drop (a slightly elevated heel) running shoe to give it some support. I will tell you, after running in Altras, other running shoes just feel stiff and bulky. But I settled on a pair that I thought would work out until I could get my calf muscle and Achilles strengthened. Although this change worked well for my Achilles, it created other problems.
Remember I have bilateral knee arthritis and the main reason I switched to the Altra running shoe was that I could run without knee pain or at least minimal knee pain. And also remember that the Altra has a zero heel-to-toe drop so switching to a shoe with a higher heel-to-toe drop brought back the knee pain during running. That was very discouraging. But, I could tolerate it for a few miles so I continued with my training plan. I was scheduled for a follow-up PT appointment and things improved after that.
According to PT, these calf and achilles problems were not an injury and she was determined to figure out what was causing them. She noticed that during the run, I tend to pull my right shoulder forward and push off more on my left leg which could potentially overload the left calf muscle, right? She believed it was compensation due to weakness in the right glutes. So, more strengthening exercises were prescribed – diagonal hops with a band and standing hydrant also with a band. Initially, the standing hydrant exercises didn’t seem to do anything but she assured me that once the brain connection was made (I’m sure my sis-in-law, Kathy, gets this but I am just going to have to take PTs word for it for now) I would feel it and she was right of course. It’s a glute burner! Amazing stuff!!
This visit to PT also included shockwave therapy (another area I would like to research more because it is amazing – maybe another blog post ) along with some minor adjustments to my left and very tight ankle. But, the biggest news was that she told me to go back to the Altras! I was a little worried about that because at least with the other shoes, I can run without Achilles tenderness or calf pain. So, I headed out for a run in the Altras but I brought my other running shoes just in case these put too much stress on the Achilles. I can’t explain it, that is why I get professional help, but I was able to run that day in my Altras and every run since! Yesterday, I had a long run of 8 miles that I am not sure PT would have agreed to but I thought I could stop at any point if I began to have problems. However, I didn’t need to stop because the run went great. I literally had no knee pain with that run, no Achilles tenderness or calf pain and I didn’t have any issues such as tightness or tenderness after the run either. I am pretty excited about that and I am excited to be back on the marathon training schedule. So with that, my runs since July 1st (because my blog is a little behind, I’ll start here):
- Friday (July 1st) Running 3.3 miles
- Saturday (2nd) Running 6.2 miles
- Sunday Rest
- Monday Running 2.6 miles
- Tuesday Running Speed work (see note)
- Wednesday Running (My Birthday!) 5 miles
- Thursday Rest
- Friday Running 4.3 miles
- Saturday Running 8 miles (super slow and easy)
- Sunday Rest
Note: So my training does call for speed work but I didn’t add it until a couple of weeks ago given all of the problems that I have been having. So this speed work is a workout from week 2 of the program (I just finished week 4) and it was a pretty light workout.
The weeks prior to July 1st and after the calf tear mainly consisted of just walking to walk/run and then short runs of a couple of miles before getting back on my marathon schedule. I am also incorporating pt exercises, stretching, and foam rolling daily. I hope that I can continue on the marathon schedule but just being able to run is always the priority.
Family Time
First, let me share that this past month has been especially hard, not because of the running issues but because June 28th was the one-year anniversary of my Mother’s passing. It is hard to believe that a whole year has passed. And typically, this is the time of the year that I would always go down to NC to spend a week or two with her. I have spent practically every birthday (July 6th and her birthday as well -February 10) with her for the last several years except for 2020 when we were just finding out about COVID. I wouldn’t have made it through this past year without the support of my family and for them I am grateful. I miss her so very much. I just wish I could have one more conversation, one more visit, but I have great memories which I hold on to and cherish.
And knowing that this was going to be a difficult time, Scott and Sonja planned a special birthday celebration for me. Unfortunately, Scott got sick so Sonja adjusted the plans. Sonja, the girls (Maddy and Charlie) and I spent three nights in this cabin near Talkeetna, Alaska. I absolutely love this small town and I had not been there in years.
And once the clouds cleared up a bit, we had a view of Mount Denali right off of the deck
And even on cloudy days, the deck was still pretty nice for relaxing
or hanging out to get your nails done…
or we could go inside for a hula hoop competition
We had fun getting out on the trails…check out all of the Fireweed. It’s everywhere here and so pretty. As we got closer to Talkeetna, the highway appeared to be completely lined with it.
And we found a lake where we could catch some minnows
and go paddle boarding
We also joined the many tourist for some shopping and checking out the small town of Talkeetna.
and of course, got to have Ice Cream – I stick to the basic flavors but Sonja tried the Fireweed ice cream which was pretty tasty.
A dinner celebration with drinks
And Yes!! my favorite birthday dessert…banana cream pie
And in addition to all of the planning, packing, and organizing this trip, Sonja, knowing how much I need to keep hydrated for my running and knowing how hard it is for me to drink water bought me this reduce mug that holds 5 cups of water! I love it! While shopping in Talkeetna, we bought some stickers to put on it making it even more memorable. And Maddy painted this beautiful garden rock for me and Charlie personalized this shopping bag. Just FYI, Tylor is out of town visiting family but I did hear from him bright and early on my birthday which was so thoughtful.
And on Saturday while I was out on my 8 mile run, Sonja also packed up everything and cleaned the cabin. I just want to say thank-you so much Sonja for an awesome birthday week and all the work that you put into this. These are just a few of the highlights of the trip but there was so much more and the best was just having this time with these guys.
Meanwhile, Tylor traveled all the way to Kentucky by himself and has been going to the gym with his grandpa Phil. They have a lot more planned than hanging out there, but he is really loving it.
And Scott is still recovering but promises a birthday celebration when he is better.
And even though there is so much more to talk about, I think I will end it here. I hope everyone is enjoying their summer and able to spend time with those that mean so much.
Until next time…
Happy Running!
Leave a Reply