One Twenty Five

Because a full marathon in 5:10 (official) still deserves a photo and small woot!

Berlin Marathon outfit head to toe:

Head Band
Sports Bra
Pink Top
Gel Belt
Running skirt
Spandex sexy shorts (to avoid the chub-rub)
Socks
Shoes
Gels
Metal warm thingy (save from the Chicago marathon to keep me warm pre-run)
Garmin watch (not pictured)
Bodyglide (not pictured)

Countdown: 4 days!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!. (<— There are 42.2 exclamations. Believe it)

I started off cleaning my room like,

Until I stumbled upon my keep-sake-running-box like,

And then I was all like,

and

And so I turned to you like,

And you were then all like,

To which I went,

[Gifs via]

~ Notes from Sunday’s Run ~

• Those most certainly are not my undies showing in that top, right photo.  I don’t know why, but I felt the need to clarify that.
• It was a long run today, y’know, 36 kilometers long. Or, 22.5 miles <— there I go being all awesome again and doing the conversion for you crazy “mile” people. 
• Bottom right photo? My blue gatorade powerade tongue. Things I learned on today’s run: I can’t tell the difference between powerade and gatorade.
• AND-AND-AND, this is important —>Today I took my first gel (runner’s food - it’s like astronaut food - it’s gu (literally) - crammed with calories/sugar, to stop you from hitting “the wall” and help your body get the energy it needs) at the 2h 15min mark.  So essentially, for 2 hours and 15 minutes I ran on nothing, but water. BIG MISTAKE PEOPLE.  My ass and thigh muscles felt like they were clasping and were on fire (on fire!) - they were craving fuel.  At 20k, my muscles felt like I was at the 40k mark of a marathon. Twas rough. ((usually I take 1 gel/45min to 1 hour and don’t feel any muscle fatigue until about 30k))
• This morning’s total run was 5hours and 5 minutes.  Slow. But sensible given my knee and the crazy-thick-ohmygod-why-God-why? humidty.
• I nearly dropped out and took the subway home at the 27k mark.
• For Toronto friends, it was a pretty, but long route - I ran all the way from Yonge/Wellington to the Old Mill ravine, and then south on Dundas, and all the way back to Parliament. That’s even a long drive!
• 3 weeks today until the Berlin Marathon. OHMYGODIAMFREAKINGOUT
• Guess who now gets to TAPER? Answer: This gal! What is this “taper” thing you speak of? <— you. Good question, You.  Well, it’s when you significantly back off the mileage leading up to your actual race, in an attempt to get your body to recover from all the long runs, rebuild its muscles, and to “crave” a big run.  Next week is 23k (13 miles) and then the following week is 16k (10 miles) and then it’s marathon time!!!!! ((Ed note: My body has never, and probably never will “crave” a long run, but whatevs, tapering is awesome!))
• I’m not one to post about this stuff, but I had some crazy lady-style-cramps today.  Deal people. It’s part of life. It sucked though.
• I missed a spot between my thighs when I slicked myself up with bodyguide (anti-chaffing-potion-made-in-heaven) and let. me. tell. you. Since the run I having been walking like a fat duck.  I’ll leave it at that.

Overall? Berlin’s marathon training has truly been incredible.  Hours (and hours) and miles (and miles) of sweat, blood, tears, and tapping-into-new-muscles have gone into this season, I’m determined not to let it all go to waste come marathon day… my body is ready, it’s now just my mind that needs to realize….

I. CAN. DO. THIS. ((because I can. I really, really can. Sub-5, here I come!!!))

~ The above?  Your [ugly and inappropriate] Leg Photo of the Day ~

It’s of my sexy (so so sexy!) leg as I type this. My leg is covered in little, round, blue and black, bruises from trying to get rid of my current IT Band pain issues. Boooo, I say boooo! So for the newbies out there, here’s some info on IT Band Syndrome - from my personal experience, of course.

What is IT Band Pain?

It stands for Iliotibial band syndrome (but psshhh, I don’t like using big words), and is a pain I get on the outside of my knee when I run. It’s a pretty sharp stab into the side of my knee with each step I take, and will usually force me to stop running. Going down stairs is the worst with it too. (My history with IT Band pain here)

What causes IT Band Pain?

It’s caused because the muscle that runs from my hip to my thigh (my IT Band) is tight, and filled with lots of little knots, which in turn shortens the band. This means my knee is working over time, trying to compensate for my short muscle.

What is IT Band from?

It usually occurs in runners from “too much, too fast” or an increase in mileage (August 2011 was a huge month for me, mileage wise! Hence, I currently have it). It’s also not just running, people get it from walking, and cycling too. The pain (at least mine) is usually so bad I need to stop and take some days off.

Is it easy to fix?

Yes. The beautiful thing about IT Band pain is it’s a “cause and effect” type pain. If the outside area of your knee hurts, in my very un-professional opinion, I’d say there is a high chance your hip/bum is tight and your IT Band is filled with little knots. Take your thumb and dig it into the side of your thigh – does it feel like you’re pushing on a bruise? It shouldn’t, so if it does – it’s tight.

How do you fix it?

In a word? Commitment. I’ve had IT band issues every single season since I started running, and it never goes away until I 110% commit to getting rid of it. If you half-ass it, the pain still lingers.

Steps to fixing your IT Band Pain?

1. Buy a foam foller (like, right now). It’s the cheapest and most effective way of getting rid of IT issues. You can watch my foam roller video here! And order your foam roller here – remember, when choosing a foam roller, the harder the better (that’s what she said).
2. Stop running. Time off certainly won’t heal your knee 100% - you have to still do proactive things, but it certainly helps.
3. Ice-ice-ice! Despite your knee not being the actual problem (it’s the tight outside thigh muscle that’s the problem) it doesn’t hurt to ice the side of your knee, as it’s most likely inflamed by over compensating for your short thigh.
4. Exercises! There are lots (and lots!) of IT Band stretches you can do to try strengthen your hips, and abductors (your side hip muscle). I don’t do them, because I’m lazy and stupid, but if you dedicate time to exercises it does help [so I heard]. Just Google “IT band stretches”
5. Physiotherapy – this can be pricey (I pay $70 for 20 minutes!! But luckily, it’s covered for me) so make sure you do your research. I’ve heard you should never have to go more than 4 times – if nothing has improved, something is wrong! Essentially the physio will pound and massage and scrape those little knots out of your leg, it’s that satisfying-type-of-hurt too.

Other Techniques:

You can also use a rolling pin on your thigh (and yup, you actually roll it up and down your thigh trying to get the knots out) or lie on your side on a tennis ball (put the tennis ball where it hurts / is a knot). When you feel the pain (a knot) stop and wait 30 seconds (this is the same when foam rolling).

Is bruising normal?

I sure hope so! I don’t bruise easily either, but those blue/black bruises on my thigh are from my date with the foam roller last night. They’re the little knots/balls of tight muscle, which I am trying to get out… it hurts to get them out, but I’m sure within the week they’ll be gone.

Questions? Comments? Concerns?

Leave a comment, and I’ll do my best to answer it!