When I walked in the door from 7 miles with my friends, Brooke asked me if we could go out for a run together before she went to school.
Ummmmmm YES! She is already so excited about this soccer season and she told me she wants to get fast for her games so here we go… As you can tell, I’m in heaven.
I asked her if she could give me some lessons on running form because this girl has it DOWN.
1/2 a mile for her!
My body was feeling pretty tired from speed the day before and whenever I feel that way I always grab the Glycerins. They are so extremely comfortable and they make it feel like I’m running with pillows wrapped around my feet.
Skye read to Andrew yesterday, he loves it when the book is two inches from his eyeballs.
A big highlight of the day was going over to my parents’ house for dinner. Everything was so delicious and we had the best time with them.
We also did some puzzles and a lot of chatting.
THIS FELT SO GOOD.
And one of my running partners made freeze dried candy (bit o’ honey, skittles, taffy and peachios) and I had to try them!
Amber asked a question yesterday that I thought I would respond to in a blog post because I have a lot to say about it all. She asked yesterday how I am able to run so much without being injured!
First, I will say that I do think that certain people are more prone to injuries and I have no idea why, it’s not fair and that is so incredibly frustrating. I have friends that do EVERYTHING right with their training and yet they still get injured. Even the best athletes in the world get injured at times… Sometimes life is just mean to us!
But I will share for me what has worked over the years to stay injury free. For the first five years of blogging I was injured all of the time—> multiple stress fractures, shin splints, one of my knees had issues, plantar fasciitis, IT band syndrome and hamstring issues. I was constantly dropping out of races, having to halt training and it was SO so annoying to put in a lot of work only to be injured and on the sidelines again.
Flashback to my sis and I being injured at the same time….
These are the things that helped me and I’d love to hear what helps other people to stay injury free!
*Variety variety variety of surfaces! Right now I am not really on the trails as much as I would like to but when I was running back to back weeks of 85 miles, a good chunk of those miles were on the trails. If we can mix up the surfaces we run on, we lower the chances of having overuse injuries from all of the monotony. My highest mileage weeks included—> dirt, gravel, grass, track, cement and pavement. If you can’t get out on trails often then try things like jumping on and off the sidewalk, running on the grass, ducking under things, running over some rocks, switch up the side of the road you run on etc. Oh and random thought if you do run on a track often, make sure to switch up the direction you run on the track to avoid injury!
*Variety variety variety of paces! For me, running the same pace every day really did not help me to stay injury free (especially because none of them I ran easy). My miles range from in the 5’s to the 9’s now and I think the variety helps me to stay injury free. The days after I run hard I really make sure to run easy and a lot of times even easier than I would think I need to. Having a coach that really helps you stay accountable to taking your easy days easy can be super helpful. PS my running team does go through weeks where we run hard the day after a speed workout but it is a different type of hard using different muscle groups—> ie a lot of elevation gain the day after a speed workout.
*I stopped eating salads ALL of the time. There is nothing wrong with salads in the slightest and I still love a good salad but I make sure I’m eating a lot more calorie dense meals than I used to. I really think that for me this is the one that has made the biggest difference in my running and my injuries personally. I switched from salads for meals to things like burritos, burgers, pasta, rice bowls etc. I probably eat double the calories I used to and that has made all of the difference for me. Increasing my body fat made a big difference for me.
*I’m pretty careful now… probably to the extreme. In 2019 right before my marathon I was feeling a bit of pain in my calf. I had a few people tell me to just do the workout we had planned on it anyway because it probably wasn’t anything (and it probably wasn’t ha) BUT I stopped running right away just in case it was. So many times in the past I would feel something that didn’t feel right and I would keep running on it and then it would turn into something so much worse. I would much rather take off 3 days right away than keep running on it and have to take weeks/months off!
*Sleep. Right now it isn’t happening as much as I would love but when I am really training hard, I make sleep a huge priority. If I am not sleeping well, I am much more likely to get injured! I keep referring to 2019 because that was my best year of running but I was getting on average 9 hours of sleep each night and sometimes even more!
*I take a day off from running each week! I know plenty of healthy runners that don’t need to do this and run great 7 days a week but for my body, I know I need a complete day with a lot of downtime!
*I do think that using different types of shoes throughout the week helps. I think that switching around my shoes helps my feet to develop different muscles to keep them strong. I rotate between the Glycerin, Launch, Hyperion (the racing flat ones and the Elite), Ghosts and Cascadia the most.
*I use all of the tools to help my body to recover faster and I have a full post HERE on those tools!
*If you live in Utah, I cannot recommend Dr. Bennett enough. I can’t tell you how many times over the years I have gone into get help from him and he is able to fix an issue… it’s basically magic. 801-513-1078
These two slides below are from a presentation I went to from Golden Harper (the founder of Altra)!
Injuries are really hard. I am so sorry if anyone is going through one right now. Cry when you need to, feel what you need to feel and you can 1000% come back stronger and faster than ever from your injury! I’m always here if you need a cheerleader to get you through your injury because I know how hard they are!
What about you—> What are some things that help you to stay injury free? What has been your worst running injury?
What surface do you run on the most often and what is your favorite surface for running?
Who was the last person (or people) you ate a meal with?
What is something active you do besides running?