Butt.

Knees.

Legs.

Hip.

Feet.

Back.

You name it, I’ve had pain there. While I’m not an elite athlete by any means, I’ve been running about 30 miles a week since 2006 (stopped only when I had my stress fracture) and my body has certainly felt the mileage.

I’ve suffered from IT Band Syndrome, chondromalacia, patellar tendonitis, metatarsal stress fractures, slight Achilles’ tendonitis, plus some… I’m a Physical Therapist’s nightmare (or best paying client..well, actually I’ve only ever been treated for the chondromalacia and stress fractures…but, I digress)

Enter foam roller.

Um, nice face there, Abs.

Dave bought it for me for Christmas, and since then I’ve trained for a marathon (hopefully will survive it on Sunday) and have been running the longest distances I have ever run before….relatively pain free. Yea, there were some "owies" and "that’s not good" thoughts during my runs, but compared to the pains I’ve had in previous years, I am amazed.

This little guy has become my new best friend, and sometimes I wonder if my husband isn’t just a little bit jealous of the time I spend in close contact with it. Hey, he’s the one who bought it for me!

Foam rollers are a poor-girl’s massage. I neither have nor desire to dish out cash after every long run for a massage, and Dave’s patience isn’t boundless. Anyhow, foam rollers are used for self-myofascial release…aka a self massage. The idea is that by using the dense foam and your body weight, you can release the tension in your muscles, producing similar effects of a deep-tissue massage.

Ahh, massage, sounds so nice and relaxing, right?

NO. This sucker hurts. If you hit a tender spot, or trigger point, don’t be surprised if you start crying. Have no fear, it’s supposed to hurt. The sorer you are, the more you need to release the tension in your muscles. Just keep rolling..just keep rolling..

I need to add as well that the kind folks at Yoga Tune Up were so kind to send me their Therapy Balls to try. They came with a DVD with some exercises to do with the balls. While I have yet to watch the DVD, Yoga Tune Up Therapy Balls have become a crutch. I carry them with me everywhere I go and work out sore muscles with them when I can. I use them self myo-fascial release technique that is excellent for getting muscles that the foam roller misses. My co-workers have borrowed them, too!

Anyhow, I try to use the self-myofascial release technique to alleviate pain, aid in recovery, and prevent injury. Therefore I focus on areas that I notice bother me the most. Each runner and athlete can be prone to different injuries, but my aches and pains are pretty common, so I’ll share the areas that I’m sure to roll and stretch. It might help you!

• Iliotibial (IT) band!

• Quadriceps!

• TFL (tensor fascia latae)- This bad boys leave me alone, but if I don’t work it out on the roller, I notice my IT band hurting.

• Adductors-these actually give me the most trouble while I’m running. They are easy to neglect, and when I remember to work them, they cause serious pain (proof that I need to pay attention to them).

• Calves- These get so tender that I don’t let David touch them when he’s willing to give me a post-run massage. I have to use my roller to have control over them. At work, I sit cross legged and use my knee to work into my calf muscle to release any tension.

• Piriformis–this one kills me because it never bothers me on my runs, but the next day or two it will be screaming at me. I’ve learned many tricks for stretching this muscle out at work because it likes to interfere with my non-running life. And yes, I sit on the Therapy Balls at work. Ask my office-mate, it’s true!

• Trapezius (yea, it isn’t a leg muscle…)- These muscles hurt due to running form. Runners tend to slightly hunch their shoulders, which can cut off small blood vessels in their back and create trigger points. Runners who also lift their shoulders (bad habit…must break), have it worse. I use the Yoga Tune Up therapy balls for these.

I also make sure to work the sides and tops of my shins too to prevent any shin splints from developing. Other tips? Ice, I do a lot of icing. And stretching. I stretch immediately after every run or I’m a-hurtin’ in the morning!

I hope that this can help some of you avoid some sports injuries. Before the foam roller, I swear I was always nursing something. Another reason why I’m going to try to make the switch to barefoot running. But I’ll save that for another post!

What are some ways that you avoid injury? Do you have a favorite stretch?

Post Scriptum- I am DONE with Greek and I finished my last training run tonight! When I got home I didn’t know what to do with a free evening! I think that next week is going to be somewhat of a shock for me!

Seeing that I have a Greek final on Thursday and a marathon on Sunday, my life is pretty boring. Well, more boring than usual.

I really don’t have much to say except that I’m taking advantage of my relative "laziness" (aka taper) and translating 1 John from Greek into English. I’d rather be translating Harry Potter from Latin into English, but that won’t help me on my Greek final. Yes, I have the first two Harry Potter books in Latin. Go ahead, laugh.

So as much as I would love to bore you all with some parsing and noun endings, I won’t. In fact, I’ll leave you with something somewhat helpful.

I’ve talked about how I’ve lost a lot of weight and my struggles with body image. I’m at a place now where I’m happy with my body and what it does for me, so I do my best to treat it really. It took awhile to get here, and there are days when it’s hard, but I compiled a little list of things I do to find contentment with my body!

10 Tips for a Happy Weight

1) Accept your body. Stop comparing yourself to others and just realize how you’re built and what healthy looks and feels like to you. After all, comparison is the thief of all joy.

2) Be active! Find an activity level that fits your lifestyle and stick with it. Personally, I run 20-30 miles a week. Now that I’m adding cycling, I will cut back my running mileage because I just don’t have time to do both. And I promise I won’t feel guilty about it. And you don’t have run 20 miles to be active. Find an exercise you love and work that into your schedule.

3) Water, water, water!! Your body needs water for every function. Don’t  deprive it. And days when it’s hot or you are being active, drink more. I aim for 2 liters are regular days…I’ve gotten up to 5 on days I’ve sweat a lot. I feel like poop when I’m dehydrated… So drink water! It’s cheap and your body will thank you!

4) Think big picture! One big bowl of ice cream isn’t going to kill you. One big bowl of ice cream every day for a few months might. If you keep a clean diet, don’t beat yourself up over occasional junk food. Enjoy life, don’t regret it!

5) Listen to your body. Thanks, Abby, but what the heck does that mean? Well, it means different things for different people. First of all, listen to hunger cues. Hungry? Eat. Full? Stop. Does wheat make you sick? Don’t eat it. Do asparagus make you feel good? Eat it. Make your diet all about what makes you feel the best AND fuels you for your activity level.

6) Nix the Addictions. Nope, not necessarily the diet soda addiction, although I encourage it. I’m talking about things like counting calories and stepping on the scale too often. I have found them to be controlling, not helpful. I never had a calorie count issue, but there were times when the scale had a power over me that I both loathed and loved. Then it broke and I haven’t had an issue with it since. I got one from Fitbloggin but it sits under my sink, quietly neglected. And I’ll probably keep it there. I don’t want some impersonal number, whether on a scale or the a nutrition panel, telling me what is happy, healthy or beautiful!

7) Buy clothes that fit you (regardless of the size). Be comfortable in your own skin first and you’ll inevitably be comfortable in your jeans. I know I’m less self conscious of my body when I don’t feel like I’ve been poured into my clothes, know what I mean? I love Angela‘s Size Healthy campaign! That’s the attitude we should have towards our bodies!

8 ) Be positive! Avoid negative influences and surround yourself with support. Try to cut out those interactions as much as possible. Life is wayyyy too short!

9) Don’t be restrictive. Stop thinking about what you can’t eat and focus on what you can. There are so many yummy and healthy foods out there. You just have to be willing choke down a few recipe mishaps and step out of your comfort zone. And, once you’re confident that you’re feeding yourself whole, real foods, you’re not going to feel guilty about those cookies you munched on last night.

10) Focus on what matters. Your spirit, your soul, your personality..those are what make you who you are. Don’t let a number define you. 

Welp, I’m off to do some more translating!

What are your tips for being happy with your body? What do you do to honor your body?

I had a blast with my roommates! And I loved all of your awesome comments on my last post! I’m so glad that you all strive to be responsible, proactive people!

I realized that the last time we were together was actually in September of 2008 for a quick breakfast date. It was so quick I totally forgot about it! This get-together was long overdue. My roommate Jess married our college friend, Dan (we actually met Jess through Dan), and so we got to hang out with Dan as well.

Amanda, Lacey, Amanda, (Yogi,) me, and Jess 

There was pizza made with homemade dough that exploded…

And a round of Killer Bunnies (best game ever! You need to go play it!)…

And a visit to the University of Michigan…

This city is so picturesque. It reminded me a lot of State College…a beautiful small city, with a gorgeous university, and streets lined with shops!

Despite the dreary weather, we toured the campus and hit up some stores. The ones that interested me sold food, obviously.

Like YogurtRush for some tart frozen yogurt… Amanda and I were the only two who got excited about it, and we ended up getting almost identical FroYos!

We also stopped at The Cupcake Station and I chose a mini Vabulous Vegan chocolate cuppy cake!

It’s stinkin’ cute and delicious!

I did pack healthy options, but sugar always wins the battle of the taste buds.

I did pick up some dried cantaloupe at World Market and I fell in love! I need to find more!

But then, Dan, my roommates husband suggested a stop in the outdoors store, Moosejaw. Cleary is was right up my alley, and I didn’t intend on spending any money..

But then I saw them.

I have been talking about them.

Lusting after them.

Promising them to myself as a marathon gift…

******

Vibram FiveFingers

You need to understand that I have an impulsive nature, but I’ve become pretty good at keeping it in check.

However…

I just wanted to try them on to see what size I would need to order after the marathon. Then I realized that my marathon is only a week away, and if I bought them now I wouldn’t have to pay shipping…

Surprise, Dave! Just ignore that charge on the credit card!!! I’ve got my Sprint FiveFingers!

So I went for a 5 mile run with Amanda to try them out! While the other roomies sat on the couch and drank beer

******

JUST KIDDING!

No, I really did buy them! And the girls were drinking beer…and Amanda and I did go for a run. But I wore my Brooks.

You cannot just hit the pavement in FiveFingers. Your feet would probably go in shock! So I’m not going to begin to get my feet adjusted to the Five Fingers until after the marathon (don’t want to screw anything up)…and when I do start, I’m going to begin by only walking in them and gently progress. However, they do make me feel closer to my amphibious friends. Or like Gollum…so I decided to call them “my preciousssss”. Wow, second LOTR reference in a row? I won’t blame you if you stop reading now.

Anyhow, does anyone have any FiveFinger advice? I’m looking forward to the new running adventure!

Welp! I’m out! Dave and I are enjoying dinner with some POM Wonderful mocktails!

What’s your favorite impulsive buy? Are you a very impulsive person, or are you more cautious?

I decided that I was feeling up for a little run today, so I packed my running stuff so that I could run around the College after work.

Shortly after my run I started to let my mind get to me: it’s hot, this is boring, I’m thirsty, I just want to stop, I’m sick, I suck at running.

I could feel the circumstances starting to overcome me. I had told myself so many reasons to stop running, but deep down I didn’t want my run to defeat me. So I made a decision to drive to a local park and run on one of the most beautiful trails available to me!

I made the decision to make the best in the situation. I had a chance to overcome the circumstances, clear my head, and do some thinking.

I thought about one of my favorite quotes:

“If you don’t like something, change it. If you can’t change it, change your attitude.”
~Maya Angelou

Today I chose to overcome my circumstances, I changed my attitude. I chose happiness.
I tackled 4 miles with an average pace of 9:41!

Do you know people who suffer under their circumstances? They take no ownership for for who they are and what they do. I did it because… I had no choice…

Are you like that?

I know the tendency is to surrender to the things that seem to be bigger than us. It is so easy to be defined by the unfortunate circumstances that occur during our lives. But the truth is that we always have a choice. While we may have no control over what happens to us, we always have a choice in how we respond and we always have control over our attitude.

Being the nerd that I am, I remembered the conversation between Gandalf and Frodo in “The Fellowship of the Ring” but Tolkien.

“I wish it need not have happened in my time,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given to us.”

No person, no situation, no circumstance can dictate whether or not we are happy or content. While I was running I realized that my natural tendency is to give up, but it’s Christ’s power that enables me to rise above the challenges that I’m faced with. What a blessing because if the power rested with me, I’d give up and give in every time.

“No, in all these things we are more than conquerors through Him who loved us.”
Romans 8:37

Are you proactive or reactive? Are you defined by your circumstances or do you define them? Do you choose happiness?

Thank you all for your input on my tanning bed dilemma!

Truthfully, I see both sides.

-Tanning beds are dangerous, unhealthy things and cause so much trouble than tanned skin is worth..BUT…
- If used seldom, like in my case, I don’t really think it would be doing any serious harm.

So what’s my decision?

I’ve decided not to tan.

BUT only because I just don’t want to spend the money on it. I’ll be the pale girl spending her extra change at the cheesy beach shops! Or maybe I just spent it today when I stopped in at Old Navy. I love the colorful Spring and Summer clothes at Old Navy! I just can’t help myself!

Anyhow.. on to more important things like running and eating healthy…

Or not running…

You see, it never fails that as travel season winds down, I get sick. Travel season is winding down, therefore I am sick. I’m not terribly sick, but under-the-weather just enough to feel that running would set me back instead of making me feeling better. I’ve been drinking water, Emergen-C and tea (shocker!), and sleeping A LOT (but that’s nothing new).

I’ve got a big weekend ahead of me!

ROOMMATE REUNION! In Detroit, too!

We haven’t all been together since my wedding in May of 2008!

Please take a moment to notice my tan received entirely from a tanning bed.

I am beyond pumped! Tomorrow night two of my roomies are flying into Pittsburgh, then we’re heading to Michigan on Friday to meet up with the other two! It’s going to be off. the. hook.

This brings me to the “eating healthy” installment of tonight’s blog.

So while I am expecting a fun-filled weekend, my very first marathon is the following Sunday, so I can’t sacrifice healthy foods, hydration, sleep (or my health..thanks, stupid cold)! I’m going to be packing my huge water bottles and some go-to snacks, but I’m also experimenting with a yummy muffin recipe.

Are you ready for this???

VEGAN Oatmeal Blueberry/Apple Muffins

Makes 12 cute little muffins.

1 1/4 c. rolled oats
1 c. whole wheat flour
1 tbsp. baking powder
1 tsp cinnamon
1/2 tsp. salt
1 flax “egg” (1 tbsp. ground flax mixed with 3 tbsp. water)
1 c. orange juice
1/4 c. agave nectar
1/4 c. unsweetened applesauce
1 tsp. vanilla extract
1 cup blueberries or chopped apples

Preheat oven to 400 degree F.

Mix dry ingredients, then add wet ingredients and stir until batter is moistened. Fold in blueberries/apples.

Bake for approximately 18-20 minutes.

Now I have something relatively healthy treat for myself and for my roommates to keep their hands off of my Larabars to share. But really, they aren’t too sweet and could probably use some more cinnamon or another spice. But I still like them!

And the only reason these are vegan is because I’m dead-set on making a vegan masterpiece that my husband will fall in love with… I am not vegan, I just like a challenge.

And to prove I’m not vegan, I ate the “testers” covered in very real butter. MMM buttah. And a fried egg…with half a green pepper. With OJ and a hot cup of Emergen-C. This cold has stolen my appetite. Weird.

What’s your go-to healthy snack? When I can’t get fresh fruits or veggies, I’m a nuts and dried fruit kinda gal!

Post Scriptum: Check out my new recipe page!