3 Tips For Marathon Training After An Injury

It’s been awhile.. apologies for falling off the blogging wagon for bit as I got back on my feet, literally. Injuries happen, and usually at the worst times.

After two agonizing months of dealing with tendonitis in my foot, it is time for me to start getting into the full swing of marathon training. I would not normally recommend running a marathon so soon but I was already registered for the Cincinnati Flying Pig Marathon in May.

Here are some helpful tips if you are also training for a marathon after coming back from an injury. Disclosure: I am also going to physical therapy twice a week to help me get to where I need to be for this marathon.

Take it slow.

This might be the single, most important piece of advice to listen to. You may still be in top shape depending on your injury but your body will not be as ready to jump back in right away. Take it slow, strive for progress.

Listen to your body.

Any lingering pain? Stop now. Recovering from your injury is more important than running through the pain on a single training run. Take extra rest days between runs and add more cross training.

Relax, it will be fine.

To be honest, this one is the most difficult for me as I am competitive and often hard on myself. I was hoping for a PR on this marathon but I knew I needed to relax a bit on this goal. After taking a step back and realigning my goals, I have chosen to take it easy on this marathon. There will be more races and I will hopefully be at 100% for them.

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2017 Recap // 2018 Goals

This past year was crazy to say the least. We moved back across the country to California. Cade proposed at the San Francisco Marathon where I also reached my sub 4 hour marathon goal – did I mention it was the best weekend ever? And then we bought our first home in October!

The past year will definitely be a tough one to beat. I was disappointed to be closing out the year with a small injury but I am excited to starting working on reaching my new goals.

Goals

  • A year without injuries (fingers crossed).
  • Run a 3:50 marathon.
  • Run a 1:50 half marathon.

2018 Races

  • San Jose 408k – March 4th
  • Silicon Valley Half Marathon – April 16th
  • Cincinnati Flying Pig Marathon – May 6th
  • Across the Bay 415k – June 10th
  • The SF Marathon (or half) – July 29th
  • East Bay 510k – September TBD
  • Rock n Roll San Jose – October 7th
  • California International Marathon – maybe?

*use discount code REPRESENTKH to save on the San Jose 408k, Across the Bay 415k and East Bay 510k, remote options available.

Race Review: Not So Normal 3/4 Marathon

1/4 Marathon? 1/2 Marathon? 3/4 Marathon?!

Yes, you read that right. I ran a 3/4 marathon distance (19.65 miles) as a training run for my marathon – placed 6th Overall, 2nd Gender.


 

What: Not So Normal
When: April 2, 2017
Where: Carrboro, NC
Distance: 3/4 Marathon

The best part about running this race is that it is truly local. That being said, you do get the feeling of being part of a community but you don’t get all of the swag and support that you would get from a large for-profit race. The race also supports amazing local non-profits – Orange County Rape Crisis Center, First Pages and TABLE.

I have had the pleasure of volunteering and running this race for the past two years. While it is small, I definitely recommend checking it out if you’re available and in the area!

It’s TAPER Time!

To be honest, I have been MIA on blogging for the past few weeks. I was exhausted and worn out almost every day BUT I finally made it to my taper! That’s right, I only have 18 days until the Big Sur International Marathon (WOOHOO!).

I don’t think I have ever been so happy to make it to taper week… but then again, it is only the first week so there will probably be a future post on taper-crazies coming in the next few days (ha!).

Even though tapering generally means running less and resting more, it takes a lot of work – like any other part of a marathon training plan. Assuming you already have a pretty good idea of how to taper, here are a couple of my personal tips.

  • Don’t worry about gaining weight.

Practice what you preach, right? I hate to admit it but I’m the first to panic whenever I gain a pound or two when I step on the scale. My first instinct is to always cut back on my calorie intake. It is crucial that you do your best to ignore your instinct and those initial feelings otherwise you risk losing the benefits of tapering.

  • Pay attention to what you’re eating.

As a second part to my first tip, it is also important to continue eating a healthy diet. You might want to splurge but don’t, your body will thank you in the coming weeks when you run your race.

  • Reduce weekly mileage, maintain intensity.

Tapering is all about balance. You don’t want to go too easy but you also don’t want to push yourself too hard. By maintaining intensity while cutting mileage, you can work to balance your workouts.

What are some of your favorite taper tips?

 

BSIM Training Week 13

For a week that started with me falling on the ground, I couldn’t have imagined a better ending. Yes, I fell – and I must add that I was only walking to my car in a flat parking lot… Bruised knees but what else is new?

In better news, this week was a peak week with running our first 20 miler in our training!

Monday – Fartleks (4-3-2-1) repeats for 50 minutes.

Tuesday – rest day

Wednesday – 8 miles easy

Thursday – 1 mile warm up, 6 mile tempo

Friday – rest day

Saturday – 20.5 miles!!! #winning

Sunday – XT, rest day

BSIM Training Week 12

This past week was one of those weeks where every run was perfect. I ran my fastest tempo. I ran my longest run of the year. I ran the most hills on a run ever. Yet most of all, I received this little piece of inspiration this week, “every day is a gift”, from Momentum Jewelry. I have multiple pieces from them but this one held so much meaning to me this week. (I may or may not have a discount code coming in the next few weeks so stay tuned).


Monday – 6.2 miles on the track

Tuesday – 3.1 miles on the treadmill

Wednesday – 8 easy miles

Thursday – tempo

  • 2 mile warm up
  • 4 mile tempo
  • 1 mile cool down

Friday – rest day.

Saturday – 18 miles, so stoked!

Sunday – 6 mile trail run/hike

Runner’s World: Southern Unfried Chicken

I haven’t talked about food in awhile so why not start with fried (or “unfried”) chicken! 

Borrowed this recipe from the Runner’s World Cookbook so definitely check it out for more great recipes for runners. Disclaimer: we didn’t have all of the ingredients so we improvised a little.


Ingredients

  • 1 cup buttermilk
  • 3 teaspoons hot sauce (we used Texas Pete)
  • 4 boneless, skinless chicken breast; cut in half
  • 1.5 cups whole wheat panko bread crumbs
  • 3 tablespoons grated Parmesan cheese
  • 1.5 teaspoons onion powder
  • 1.5 teaspoons garlic powder (we used garlic salt)
  • 2 teaspoons black pepper
  • 2 teaspoons cayenne pepper (we used a little bit of chili powder)
  • 1 teaspoon paprika
  • 1/4 teaspoon salt

Directions

  1. Combine buttermilk and hot sauce in a bowl – use to marinade chicken for at least one hour.
  2. Combine everything else (all the dry ingredients) in a large resealable bag. Shake to blend.
  3. Use the mixture in the bag to coat each piece of chicken.
  4. Place chicken on a baking sheet (coat with cooking spray). Chill in the refrigerator for 30 minutes.
  5. Preheat oven to 400 degrees and bake for 35-40 minutes.
  6. Done!

I was pretty hangry making this recipe but it was pretty easy overall. We ate it with brown rice and asparagus, yum!

BSIM Training Week 11

I’m baaaack! Well, kind of. The focus last week was to add some miles back in slowly and make sure that I wasn’t pushing any injury too much.


Monday – 5.2 miles, slow and easy.

Tuesday – cross training day.

Wednesday – 3 miles on the treadmill to minimize the impact on my foot.

Thursday – 7 mile progression run.

Friday – rest day.

Saturday – 13 miles, I was planning on 17 with the group but I stopped early to avoid running through the pain.

Sunday – rest day.

BSIM Training Week 10

Welp, this blog post is long overdue. I was avoiding this recap of last week because I was mostly sidelined with a couple aches and pains. Although it was a rough week, it wouldn’t be marathon training without any injuries, right?

Growing up playing basketball and many other sports, I have run into injury after injury. We were always coached to play through the pain or to suck it up. After years of running, I realized that sucking it up is not the best option at all when it comes to healing injuries (yikes!).

I went for my usual run on Monday, the focus was on hills. While on my run, I felt this discomfort on the top of my foot and my heart dropped a little. Pain meant rest, rest meant no running, and no running meant end of life as I knew it. (That was SO dramatic!)

Part of running is understanding your body and trusting the process. It is so mentally challenging to have to step out of your routine and make yourself rest. Looking back on the past week, I am so proud of myself trusting the process. I may have gained a few pounds from eating the office Valentine’s Day cupcakes without my running to burn it off but I know that my body will thank me in the long term. My foot is not 100% but it is doing much better and I am making sure to take things slow with a lot of stretching and icing.

Lastly, I am trying Active Release Technique treatment on Friday so I am super excited for that. Be sure to look out for my future post on it!