Fitness lessons I learned in 2019

Can I call 2019 a rebuilding year for my running? I had some PRs and some good moments. But overall, not all forward momentum. But no one's fitness journey is all up all the time. I ran. I cried. I learned. Here are some things I learned.

1. Ebay for deal

This year, I became hooked on Ebay. I love running gear and this was my year of eBay. I got some brand new trail shoes for $60 on eBay. I started buying Lululemon on Ebay for a fraction of the cost. I definitely used this site more to buy running clothes and year. Especially for older styles. And I think I had a 95% positive experience with Ebay. Only one dud in all of my purchases so far. 

2. My foot got bigger

I've worn a 7.5 in running shoe since high school. But after losing several toenails this year and last year and getting hot spots on the ends of my toes I tried a bigger size in running shoe, and yep I'm now and 8 in running shoes. Haven't lost any toenails since going up a size. Which means I need to replace all of my shoes to 8, but I'm working on it. I have a super high arch in my foot and feet spread over time, so a lot of people's feet do spread. This is normal according to the wise running store clerk. 

3. More about skincare and haircare

Sweating a lot is hard on my skin and hair. Leave-in conditioner helps and so does a skin serum for after I wash my sweaty face. (See posts on favorites)

4. Go to bed early

My body really wants to go to bed at 8:30 p.m. So I tried going to bed at 8:30 and 9:30 p.m. It helps. I can't say it makes a ton of difference, because I'm not waking up any earlier. I think I just need more sleep. And feel incrementally less exhausted when I go to bed early.

5. I'm just not as fast as I think I am

I want to be one of those people whose debut half marathon is 1:40 and who runs a 20 minute 5k out of the blue. I ran a 1:46 half marathon after putting in hard, hard work and maybe I'm just not fast. Maybe I'm not mentally tough or maybe I'm better suited for another distance. I want 22 minute 5ks to be easy and I really did put in the work over the last few years to do that, but in three years of hard training my 10k time has come down only one minute. I guess it's okay to not be fast. 

Looking back on 2019.....I logged fewer miles. I think it's 100+ fewer miles. 

I trained really, really hard for a spring half marathon. I did set a PR, but didn't attain the time I wanted. I ran a fast 5k right after that, and then didn't do any speed for the rest of the year. I was really stressed out and burned out from May onwards. I think the only reason I didn't completely quit running was because I know I'd balloon back up in weight. (Even running less in the summer made my weight creep back up.) 

6. What it means not to have time for running or fitness

I prioritize fitness and make time for a run or a class. But this year, there were a lot of instances when I didn't have time. When my day was booked from 8 a.m. to 9 p.m. Several times I had less than a week to make a 60 minute presentation for a large group. (And couldn't re-use presentations). I was just really busy. And stressed. So stressed that I'd cry because of how intensely I didn't want to run. I've never really gotten it when people say they don't have time for fitness until this year. 

7. What it means to be burned out

I was so burned out this fall. My legs felt like garbage. Every run was a struggle. I was crying because of how intensely I didn't want to run. I had to walk. I felt like I had mono I was so drained. 

I did basically no speed work in the last six months. And didn't really want to. Life can be exhausting. I wish this post was more positive and upbeat. I really WANT to be a positive person, but I guess that's just not where I am right now.

10 things I learned running this year

2018 was a good running year for me. It was the second time I broke 1,000 miles (which I think I did in October actually.) I'm not sure it was a fast year, but maybe 2019 will be fast for me. But over that 1,300 miles, this is what I learned.

1) I can run a half marathon

Sometimes I drive the distance I run and I'm amazed my body can go that far. 2018 was the year I first dipped my toe into the half marathon distance—13.1 miles. First to see if I can do it, and then to see if I can go faster. I honestly don't know whether to count the trail half. It was such an awful experience. So maybe I'll count my two road half marathons. I went in with a goal of running under 2 hours going my easy pace. I felt so good I sped up. And I finished. Seawheeze in September was epic and I really want to run a faster half as soon as possible! My goal was under 1:50 and I ran 1:48. I'm hooked. A year ago I was skeptical of the distance, but it's such a confidence boost to know that I can do hard things—like run 13.1 miles.  (If I can run a half marathon surely I can get through a crappy day at work).

2) The importance of fueling 

I ran that first half marathon on NO BREAKFAST and no fuel other than water (SO STUPID. I was CRYING at mile 12.5 I was so hungry). Once I figured out eat before a half marathon (oatmeal and peanut butter 3 hours before) and to use gels, runs became a lot easier. I'm still figuring out what I like, but I'll do fuel during my long runs now. It makes long runs so much more pleasant.

At first I tried sports beans, but wasn't using enough. I had to read the labels and figure out how much to use per hour of running. I still can't shove done enough gel blocks for a half marathon, but even some sugar and caffeine makes a difference. Right now I can't do Nuun or UCANN because both have Stevia in them (which doesn't agree with me.) And I saw someone mixing gatorade with a  dirty broom handle at a race once, so I'll bring my own water, thanks.

3)  To wear a hydration pack on long runs

I started wearing a hydration pack this year. I wear it for long runs—because it's nice to be able to have water when you want it. I wore it on a long trail run without water fountains. I wear it on the summer rogue runs. There are water stops, but I like having more sips of water in the hot summer. I've run with a hand bottle a few times. At first I hated it, but for a tempo run, I don't notice it. I actually wore a hand bottle at Seawheeze. I didn't really mean to, but I wanted water for gels. I didn't mind it, and I'm glad I had it.  I haven't used the pack or hand bottle much since the summer—once I used the pack for a 10 mile long run around town.

4) That I can actually run in the morning

I did more morning runs before work this year. I made it to my first 5:30 a.m. track workout. And morning runs are doable. I actually prefer to have my run over and done with in the morning, mostly on weekends though. During the week—my habit is just evening runs. But those 5:30 a.m. track workouts were tough. And I'm glad I went. And actually I'm more productive in the mornings. My grandma body wants me to go to bed at 8:30 p.m. Maybe I need to listen?

5) Rogue runs are the best

I really loved going to Sunday 10-mile runs with my friends. I was the slowest. By far. I was walking the hills at the beginning. I was dead the rest of the day. But it toughened me up. And I loved chatting with my friends or listening to them chat. Or even having them pace me. I haven't been in awhile, but I miss it. I can't wait until it's warm enough for me to go back.

6) Volunteering is super fun

I volunteered at a lot of races this year: Twilight, Give Thanks, Ragnar, Free to Breathe. I loved every second of cheering the racers on. I never thought I'd be that person who volunteers on the weekend, but I love go to races. These are my people. I love the energy. I love seeing friends. I love it.

7) Massages can work miracles

I got a massage for tight calves this fall. it was amazing. I highly recommend a good sports massage. The masseuse worked the kinks out of the muscles. She helped the relax and get whatever toxins in them out. After I had a tight quad, I went to physical therapy twice (super expensive), when all I needed was a $35 massage. I should have done that first and saved myself some money. So if your legs are tight, or a muscle is tight—get a massage.

8) That running damages my hair

Specifically sweat, hats and ponytails have wreaked havoc on my hair this year. It's damaged and broken. I need to use a ton of leave-in conditioner on my hair. And LOTS of product in my hair when blow drying and even an overnight hair serum a few times a week has helped. My hair isn't 100% yet. It's still frizzy and crazy, but it's better.

9) Podcasts can be a great distraction

I'm super late to the Podcast game. I started downloading them this fall. I was tired of my Pandora station playing the same 5 songs over and and over. I downloaded a podcast and it wasn't what I expected. It was like a chatty friend talking to me the whole time. Only I didn't have to catch my breath to say anything. I'm not sure I loved it at first, but now I'm hooked. I'll even listen to Podcasts while cleaning. They're great. I've tried a few Podcasts. I like when athletes talk about running or their lives. I thought it would be more advice or one sided, but it's kind of cool to hear athletes talk about their compartment syndrome (like my husband had) or that they weren't an olympic level runner their first race (yeah, some were). They're great distractions. One Podcast I totally hated was this rich lady talking about her wackadoo yoga business. And she was just entitled, weird and out there. Next. I deleted that one with a vengeance.

10) Patience 

Patience was the lesson 2019 kept teaching me. I can run 14 miles—but it's easier with friends and a few breaks are okay. I can run 80 laps on an indoor track. It's not actually that bad.  Long runs teach you patience. Because you're doing the same thing for 2 hours or more. You just can't be impatient. You have to get through. And you shouldn't sprint your first mile. You can break the run up in chunks. For running on the track, I like to run 5 miles. Give myself a bathroom break and then run 5 more. It's a goal to work toward. Long runs are a life lesson just to keep going.

Bonus things I learned

• Not to skip yoga. I'll just get sore and hurt when I don't make the time.
• That I have a knack for picking rainy races (trail half, May half, Seawheeze, December 5k all in the rain).
• To pick running spots where you know where bathrooms are nearby (so important!)
• That I still need to work on some mental toughness (hello mile 3 of a 5k or second half of 10k)
• How to plan a race/ race direct. A new race. And survive.
• Epsom salts are miracle works. Great for sore legs.
• How CRAZY headwinds can be. Wow.
• How to actually foam roll. I took a class and it was mind blowing! I know how to do it correctly now.

Things I've learned running in the last year

Today is my one-year anniversary. Kind of. We were on a break for 13 years. (I ran in high school and haven't run consistently since.)

Me running back in 2000. Totally won this race.
Ran this 5k in 20 minutes and change.

I think I decided to go running last January because I couldn't get into a Saturday Pure Barre class. I figured I'd burn my calories running. So I bought a membership to the university gym. $15 a month (total deal!). And to make that $15 a month work for me I decided I should run on their indoor track at least once a week for the next year.

Only, I liked running so once a week became twice a week.

And then I took some of the summer off for IT band issues. I tried to increase my mileage too fast. The time off and stretching helped and in the fall I started running three times a week. I'm not a daily runner. I like mixing up my routine with different workouts. For now, running three times a week makes me happy and healthy.

Running has also slimmed me down like nothing else. I'm the skinniest I've been in five+ years. Skinner than when I was working out two hours a day. Skinnier than when I was doing barre five times a week.

So here's what I might have told that girl struggling not to walk a year ago:

Before my wireless headphones.

1. Run with music. It's so much more awesome.
I started running before iPods existed. (I think I had a diskman in high school. You couldn't run with those!) Then, I saw the runners with their earbuds and brushed it off as youngsters being young. Then I started seeing studies about how exercising with music makes a difference in performance. I tried running with my iPod and then my iPhone and haven't looked back. It DOES make a difference. Running is such a mental sport. And with the music on, I just run. I'm not fretting as much over splits and other people. It keeps ME out of my head, which is much needed. It also gives you a beat to run to. At first, I tried iPod playlists. There's not enough free memory on my iPhone to keep playlists on it, so I do a workout station on Pandora and that's worked for me.

Gym bag essentials. 

2. Take your inhaler before you run
I have asthma but I like to use my inhaler as sparingly as possible. I noticed that when I took my inhaler before my run, I felt better. (I tried the inhaler after a few runs where I felt like I couldn't breathe.) My doctor approved this use for me. And now it's standard to take one puff, not two, about 15 minutes before my run. Open lungs = better runs.

Heat rash.

3. Wash your face after you run
My skin changed this year—and my face started breaking out after sweat sessions. My back too. (Gross.) So I always wash my face and try to wash my shoulders, where my sports bra sits, if I don't take a shower immediately afterwards.

Gym bags that double as luggage ;) 

4. Keep a spare pair of underwear in your gym bag
Occasionally I'll go running on my lunch break. I keep gym clothes with me. The one thing you don't want to forget is undies. Because you definitely don't want to go around the rest of the day in sweaty undies. So gross. (It's not hygenic and sure to give you a yeast infection). So if you ever ride in my car and eyeball and extra pair of hipsters—it's probably from gym bag.

Sweaty sports bra. It has three pockets.

5. Invest in clothes with pockets 
Crops and sports bras with pockets are awesome for stashing keys and iPhones when running. (I've tried two tops with low back pockets that might be good for gels but are awful for phones while running.) I prefer the pockets higher up on the leg or hip to keep from hitting you. I prefer this to arm bands or God forbid carrying your phone while you run. (Don't buy crops that don't have pockets!)

Favorite Lulu crops, sports bra and UA tank.

6. Lululemon Love
My favorite thing to run in is Lululemon. They make the best crops I've found. Favorites: Run Top Speed crop, Run Inspire, Kris Kross Crop and Stash it crop. Their crops have pockets. They're also made with wicking fabric that feels slick and sporty when you put it on. These crops hold everything while making your butt look great. For tanks, I'm not as picky. Lulu makes good ones, so does Under Armour (the tops with vents and mesh backs are my favorite.) Don't waste your money on Fabletics and other brands. You won't like them as much.

Run socks. Fun colors.

7. Wear fancy running socks
I started buying running socks to run in—instead of my 14 year old gold toe socks. These socks are padded for runs, sweat wicking and stay up in your shoe (there's nothing worse than a droopy sock halfway in your shoe screwing up the middle of your trail run.) I have socks from Lululemon, Asics and a few other brands. Guess which are my favorite. (Hint: the Asics haven't held up and I need to toss them.)

8. Don't run in shorts when you're already sweaty
Honestly I prefer to run in capris. The few times I've run in shorts I've chafed my thighs. Once I did a 30 minute body shred class and got sweaty. I decided to run two miles after that. Mistake. I was wearing shorts and my thighs chafed. So I should just run in capris from now on. Maybe save the shorts for body shred or sweaty indoor classes.

9. What times to run at the track 
I've never tried going to Ramsey at 6 a.m., but so far my favorite times to run are
• 9 a.m. Saturday when they first open. No one is there.
• Noon Sunday when they first open. No one is there.
• Lunch breaks are less crowded than after work.

The outdoor track is closed to the public from 2-6 p.m. on weekdays during the school year.

Post workout stretch and snack.

10. When I run best.
I've had my best times running at lunch. Never first thing in the morning. Occasionally at 5:30 p.m. I think this is because I need food in me to do better. If I'm running first thing in the morning, I probably haven't had that much to eat. I like to eat after a run. Not before. But I do better at lunch because I'm fed but before my body is tired from the day.

11. Flying solo
I prefer running by myself. I go running occasionally with my husband. I always obsess over if I'm faster or if he's faster. It's not good. So I'll usually do a different workout than him. Sure, I'd love a running partner so I could get faster. But I think I need the right running partner.

12. Faster than the boys
The indoor track seems to be mostly walkers, slow runners (11-minute miles) and people that sprint a lap before working out. So at the track, I'm usually one of the faster ones. I'm faster than a lot of the boys. (Seriously, lapping boys who think they're fast is awesome.) I don't consider myself fast at my current pace, but I guess I'm not doing bad.

13. How to count laps
I hated running the 3200 meter in high school. I couldn't keep up with my 8 laps. Running took all my attention. When I run at the indoor track, 8 laps equal one mile, so 24 laps equal 3 miles or 32 laps equal four. That's a lot of laps to remember. I try to start running when the overhead clock is on 0, so then if I run 8 minute mile pace the time on the clock should be about equal to what lap I'm on. The same goes for the timer on my watch. So if my timer says 12:56 when I finish a lap, I've just finished 13 laps. And I try to say the lap over in my head. I get confused when I start thinking 3 to go, etc. I'm still not great at counting laps, but knowing what my time should be helps.

Blurry because I took this while running. See how
 little room I have to pass these ladies.  They were clueless. 

14. Obstacle Course Navigation
Running at the indoor track can be like running an obstacle course race. Some days there are swimming moms walking five wide at the track only for sorority girls to be blocking the outside lanes. The track can be pretty busy—and a lot of the people have no idea about track etiquette. It can be hard to pass a group. In January, it's especially bad. I'll give them until February and then I start elbowing.
If you go to an indoor track, read the rules. The rules at this track are to walk and run single file. Walkers on the inside and runners on the outside. So don't walk five wide. It's hard to pass you. Harder still, when you're oblivious of other people. So be aware of your surroundings.

15. Other people's ticks
I watch other people a lot at the track. I see people that run too heavy, people that lean to one side when running, people that hunch when running, people that are exerting too much effort. The other day I saw I guy that ran pigeon toed. His legs swung out instead of forward.  I've seen a guy sprinter in loafers. I want to say something, but I'm not a running coach. It would be rude to say something so I keep my mouth shut. I just think as loud as I can "Bless your heart."

16. The importance of stretching 
I do like to stretch but I'm always in a huge hurry to get my run in. If I go to run on Saturday, it usually takes me 90 minutes. A few minutes to walk into and get into the gym, to warmup stretch, run for 30 minutes, stretch and recover, maybe wash my face. If I take a shower definitely 90 minutes. When I'm in a hurry I tend to cut corners. And it's easy to cheat and not stretch. This is a great way to be tight the next day or get an injury. I missed six weeks of running from an IT band injury. Now I make sure to stretch my IT band, calves, hamstrings, achilles, back and more before and after I stretch. I will on occasion just run—but make sure to take extra time to stretch afterwards. Skipping stretching doesn't work for me.

The trail by the river at the botanical garden.

17. Running outside
I definitely prefer running trails to running 30 or so times around a track. I tried trails at the IM fields and trails at the Botanical Garden. I'm not tough enough for the White Trail hills, but that's something to work towards. I tend to send a minute goal—say run 32 minutes at the IM fields since I don't know the exact distance. I am slower on uneven surfaces, but it's more fun. I always keep my phone on me while running trails—and usually run into someone I know at the Botanical Garden. I colleague suggested I run with one earbud out while running  trails. I did have a mountain biker sneak up on me once and scare the bejeezus out of me. I like running the IM fields because I like seeing the happy dogs. And I like running the river by the Botanical Garden. I can't wait until it's warm enough to run more trails.

50 degrees and I'm bundled up like I'm racing in the Iditarod. #Southerngirlproblems

18. Temperature threshold
Cold triggers my asthma, so I don't run outside when it's cold. I feel awful afterwards. When I have access to an indoor track and treadmills, I simply don't need to get sick to get my miles in. I prefer running outside when it's 60+ degrees outside. I won't run outside if it's colder than 60, and even lower 60s I have to be careful. It's not a matter of being tough—it's what works for and keeps me feeling good.

19. How to use the treadmill (mostly) 
I have very little experience with a treadmill. I think the only time I've ever used it is when I was in physical therapy two years ago. I got to use the treadmill more this year and have it mostly figured out how to use it. I can turn it on, off, increase, decrease the speed, pick a workout, turn the TV on and more. I still have more to learn, but I will look less silly using the treadmill in the future.

20. Kind bars
Kind bars are my new favorite. I keep them in my gym bag for after a run. So I can get protein quickly fast. They're kinda high in calories (180) so are a heaver snack than say a banana. They're just awesome to have around and are filled with good stuff.

Ankle Injury: Two Years Later

Two years ago, I tore a ligament in my ankle at the trampoline park. (Facebook time hop reminded me).

I was trying an arial and landed wrong. I knew something was wrong immediately. I tried to do my best not to cry. I drove myself home (I kept my sister on the phone to distract myself from the pain) and had my sister take me to an urgent care the next day. And recovery took a long time. It was the end of January (almost four months) before I was back on the trampoline (in a brace). It took forever to rehab my ligament because it was a tear, not a sprain. It looked like just a bad sprain on the original X-ray, but when my twice weekly physical therapy wasn't progressing as it should (I was in so much pain doing their exercises), I got an MRI that revealed a tear, two sprains and bone bruises. So there was even more physical therapy (I really loved physical therapy), and slowly but surely, I strengthened my ankle and didn't have to have surgery. I spent a few months being cautious so I didn't re-injur it.

I think it's amazing that the body can heal itself from this. And I don't notice it all these days. I run gnarly trails. I tumble. Ankles are great.

 I look back on think of what a different place I'm in now. I mix up my workouts more now, and only miss the trampoline a little. I still go every once in a while. Here's what I learned

10 lessons learned from spraining my ankle

1. Time heals all wounds.
It seemed like it took forever to heal my ankle, but it did. And looking back it doesn't seem like that much time. So glad to have healed.

2. Everyone wants to give you advice about how to care for your ankle.
Just smile and nod and do what the doctor tells you to.I heard about how a friend healed his ankle my sitting on it, and now it crunches, how another friend had even more swelling than me and slept upside down and heeled his ankle, how I should just go ahead and workout like normal, how after 48 hours I shouldn't ice it anymore that I should use heat, how my injury couldn't have been that bad, and so much more. It really got annoying. I try not to do this when friends get hurt. But sometimes I can't help myself. So I'll usually pop back in and tell my injured friends that I hope they heal quickly, and to do what works for their body. Everyone is different.

3. Physical therapy is the best.
If I was 5-10 years younger, I'd really consider going to physical therapy school. It's a career that makes a difference and is always going to be in demand—due to sports injury, and especially older patients needing help with mobility issues. There were a lot of white-hairs in there working out shoulders or legs. I could see myself loving a job like this, being active. But alas, it's four extra years of schools (plus science pre-requisites.) So I'll just have to cheer for physical therapists and the amazing work they do healing our bodies. They know the right exercises and stretches to get you back to where you were. And I'd trust some of them more than an M.D. (Example: My physical therapist gave me a compression sock that I desperately needed. The doctor did give this to me or tell me to get it. This made all the difference in my recovery.)

4. Voltarin Gel is awesome.
This is a pain gel that's often prescribed to arthritis patients. I got a prescription for my ankle, since my doctor was worried about my stomach taking all of those pain pills for four months. The gel is amazing. It numbs the pain away, and works fast. I've kept the extra around for aches and pains I know I'll have (wrists after gymnastics, IT band when training too hard etc.)

5. Flat shoes are the way to go.
I loved wearing sneakers to work all those months—on doctor's orders. I really appreciated how comfortable they are—when compared to heels. The one lasting difference of my ankle injury is that I live in flats now. Five-inch platforms used to be my go-to work shoes. Now, I wear the most comfortable flats I can find
• Puma makes ballet flats. I like to think they're as comfortable as Puma shoes.
• Clarks makes very comfy flats
• Some Cole Haan shoes are made with Nike Air footbeds.
Other brands: Hushpuppies, Aerosoles and probably more.
I will rock my flat shoes.

6. If you're going to sprain an ankle, sprain the left one....because not being able to drive is the worst.
I couldn't drive for at least a month after my injury. The doctor didn't want me to drive when I couldn't SLAM down the brake pedal, since I hurt my right ankle. I worked at home or got rides to work. (It is not fun to ask for rides). The worst was grocery shopping. I'm used to just picking up something on the way home from work. But I had to go with my husband—and walking around the grocery store on crutches is not fun—on his time. And he didn't like the daily requests for milk or eggs. He just wanted to go once. I can't plan what we're running out of. I can guess, but sometimes you just don't know.

7. Don't even try to get your own food while you're on crutches.
Just have someone else pickup your restaurant soda or your buffet plate. There will be a nice soul who will ask. Just let them. You can't balance your crutches, purse and a tray. It won't end well.

8. One-legged workouts are totally doable.
Take a pain pill and work out. I did a lot of one-legged TRX. I got my arms and abs really strong during this period. And I learned a lot about body awareness while adjusting the workouts while compensating for not being able to use an ankle. (Also, lots of wall squats). But it's good to change workouts up.

9. How to sit still.
I am so bad at sitting still. I'm twitchy and constantly moving. But when I sprained my ankle, I had to sit still. It would hurt to get up and I needed to keep my foot elevated. Also, the pets really liked it when I sat still. They'd all come gather around me. I got better at sitting still, because I had to. I'm still twitchy and like to get up every few minutes but if I need to sit still for an hour—it's more doable now than it used to be.

10. Ankles are important.
I learned just how much I use my ankle. I couldn't sit on my foot, walk up stairs, run, jump, drive and do so many things. I rode a lot of stationary bikes and did a lot of rowing machine workouts and wall squats. I also did a lot of toe raises to strengthen my ankle. But I won't take my ankles for granted now. And I do make sure to stretch my ankles a lot more now.