Lessons from Training - My First 1/2 Marathon

I ran my first 1/2 marathon today - the Hairy Gorilla 1/2 Marathon & Squirrelly 6 Mile, complete with gorillas, ghouls, little pigs with their hungry wolf, and assorted other oddities. Happy Halloween! It was a trail race put on by the Albany Runners Exchange. They did a great job with the race. Thanks to all the volunteers - especially those out on the trail providing timely water & snacks, and much appreciated encouragement!

This race was a pretty big challenge for me. I've only run a couple of 5Ks, and my longest training run was 9 miles last week in which I walked a good amount.

As a personal trainer, I know that it's generally good to only make 10-15% increases at a time in duration, intensity, or frequency of workouts. And then, it's a good idea to stay at that level for at least a week or two to give your body a chance to adjust to that new level. That's a good, safe way to progress and avoid injury.

This was about a 30% jump. It's pretty aggressive - not something I would ever recommend for a client. But it's me, and we (that means me) don't always do what we know is best, do we? I knew it would be better if I tried to run a 1/2 marathon in a month, but the race was today. There's no trail race scheduled anywhere near me in a month.

So I decided to try. But I tried with the idea that I didn't care about time or how much of the race I actually ran. It was just a chance to see how I was doing, where I am in my training. I was perfectly happy if I had to cut the race short or walk most of it. I would not push myself to the point of injury; I just wanted to try.

I was late. Foolish. I'm a musician - I know it's always important to leave extra time to get to the gig! I arrived just after they started and had to run up from the parking lot. I was in such a hurry trying to register, get my bib on & pee, that I forgot to attach my tag for the electronic timing, so 2 of my split times didn't register.

I was off. No warm up at all, but I was off. I found it hard to get my breathing & pace when I started. Although I didn't care about my time, I found myself running faster to catch up. In the first couple of miles, I slowly caught and made my way up into the pack. The trail was seriously muddy! Because I wanted to conserve my legs, I walked up the steep or long hills. Remember, I'd never run that distance, so I didn't want to burn out too soon. I definitely felt a competitive pull, wanting to keep up with or pass others. I had to remind myself to run my race, at my pace. I had told myself that when we came to 6 miles I could always stop there with the 6-milers if I was tired. Six miles came - decision point - and I kept going. Miles 7 & 8 were tough for me; I started feeling pretty tired. I took a dive in the mud. I was trying to look at my watch & tripped on a root - right into a mud puddle. Somewhat ironic that I fell while checking my watch, since I was the girl who didn't care about time. At about 9 1/2 miles I started feeling better. I had a long section of mile 10 into 11 where I was running completely alone in the woods. It felt great! The last mile I picked up my pace slightly and finished strong - 13 miles.

My time was OK, I think, for my first 1/2 marathon. My official time was 2:43. But since I started 8 minutes late, my actual running time was about 2:35. It was way fun!

And I learned a few more things:
*Get there early, Julie.

*Find your own pace. This is something I always stress to my Life-Cise clients. Find an appropriate level for you. No one else matters. What your husband/wife, neighbor, best friend, the guy next to you at the gym can do doesn't matter. Do what's right for you right now. Find your own pace; run it. Run your own race.

*When you stumble - and you will - if you can't keep your feet under you and you fall, get right back up and run. 

Julie

Daylight, Get It While You Can!

Exercising outdoors has benefits beyond just the physical. I just posted some recent research over on the Life-Cise News page which has found that even 5 minutes of outdoor activity can boost mood and improve self-esteem. 

And in related news, scientists say that putting our clocks back during the winter is bad for our health, increases pollution, and wastes energy. Leaving the clocks alone in winter could bring major health and environmental benefits. 

In the current British Medical Journal, Mayer Hillman of the University of Westminster, London, cites research that finds people are happier, more energetic, and less likely to get sick during the lighter months of summer, compared with winter when people become more anxious and depressive. He is calling on British politicians to consider ending the time-change policy.

Scientists hope that leaving the clocks alone would encourage people to exercise and get outdoors more during the winter months. That extra hour of daylight could boost vitamin D levels. Estimates are that half of the world's population has lower than ideal levels of vitamin D. A change in policy on time-change could add about 300 hours of daylight during the winter in Northern regions.

In addition, the extra daylight could cut energy use by .3% per day - about the equivalent of saving 450,000 metric tons (in Britain alone) of CO2 during winter months.

But that's for politicians to address. In the mean time, get outside while you can. Enjoy the beautiful Fall weather (for those of you here in the Northern Hemisphere). Soak up the vitamin D while you still can, and do something good for your body and mind - exercise outdoors.

Julie

Lessons from Training - Rest Days

Yesterday was a rest day. Today I will either go for a run or go to the gym on my way to rehearsal. But yesterday I rested. My 9-mile run on Monday was a lot for me, so I was in need of a rest day.

It can be really tempting sometimes to keep working, especially if there is a big goal looming. I often find it hard to actually take a day off. Instead, in the past I've taken light days rather than total rest days. I'm afraid that if I take the day off, that's lost training time.

But it's actually necessary. Our muscles and our minds need a break. They need time to recover from a big workout. Taking no rest can easily lead to injury and burnout - neither of which will do much for reaching your goal.

Take the rest you need. - This is not licence to make every day a rest day. You should still be working more days than you are resting. But no matter what level you are working at, give yourself time to rest.

And I'm pretty sure this applies to more than just exercise....

Julie

Lessons from Training

I've been hinting on Facebook and Twitter about some big challenge I have in mind. I haven't committed to anything, still just thinking about it. But I am thinking more seriously about it, so I've started training as though I have decided - just in case.

I did the same thing when I climbed Aconcagua. When my friend asked me if I'd like to join the climb, I took a couple of weeks to decide; it would be a very major undertaking. But I started training as though I had already committed - just in case I decided I would.

So, although I have not committed to anything, I've started training. And I will let you know what I decide.  Just know that this is big. It's crazy. And that's coming from a girl who decided to climb Mt. Rainier one year after finishing a full year of treatment. And the same person who decided to climb Aconcagua (22,800') with less than 3 months to prepare.

I went on a long run today - 9 miles - on the trail in Harriman State Park. It's totally gorgeous right now. A lot of the trails I took today were fairly flat, but there were some steeps.  The first 6 miles felt really good. At around 6 miles I started feeling seriously tired. By mile 7, my knee started to hurt, so I was alternating walking with running pretty often. A little less than a mile from home my knee really seized up. I walked much of that last mile. I realize that for long runs, 9 miles is not so long, and I am not so fast - but I'm just getting started....

But I've started learning some lessons from my trail running. Some of these lessons carry over into other training, no matter what your goal. Some are good metaphors for getting through cancer treatment. And some might apply to life in general. I'll let you decide what applies where.

Lessons I've learned so far:

* Chafing is bad. (I was thinking this one was purely physical reality, but maybe it applies elsewhere as well. You decide)

*Stay hydrated. I sweat a lot so I need a lot of water. Hydration is always front and center in my mind. But today I learned that I need a better hydration system. I was carrying water in a small pack around my waist. After a lot of sweaty miles, that little extra weight on my low back rubbed against me. See my first point.

*Always keep moving forward! Even if you move slowly, keep moving forward. Walk or crawl if you're too tired to run. But keep moving toward your goal. The last mile when my knee was hurting and I had a rocky hill to descend, I seriously thought about sitting down and scooting down on my butt! I didn't, but I was thinking of it. And it would have been fine. I would still have been moving in the right direction. Slow is better than not moving at all.

*If you stumble - and you will - use it! It's inevitable that we all stumble at some point - literally or figuratively. Use it; learn from it. Why did you stumble? Learn from it so you might avoid it next time. And use it. Work to keep your feet under you and use the momentum to propel you toward your goal.

*And finally, you might as well enjoy yourself. You're here, enjoy what you can.



Julie

Lymphedema Risk

Earlier this month I posted news about new lymphedema research on the Life-Cise News page. The study, presented at the American Society of Clinical Oncology's Breast Cancer Symposium, found that the risk for lymphedema continues years after treatment. The study used four different criteria for measuring lymphedema. Depending on the criteria used, researchers found the 5-year incidence of lymphedema ranged from 43% - 94%.

Many people, medical professionals and patients alike, believe that the risk of developing lymphedema is short-term. Some believe that the risk only exists for about a year after treatment.

However, this study and the experience of many cancer survivors shows that the risk is ongoing. This study followed patients for 5 years. The American Cancer Society, in their excellent book, "Lymphedema, Understanding and Managing Lymphedema After Cancer Treatment," says the risk remains throughout a person's life. And many survivors can attest to the ongoing nature of our risk.

I always stress that it is a lifelong risk, and therefore we should take precautions. By precautions, I don't mean not using the affected limb. I mean using it, doing whatever you enjoy doing, but doing so smartly - being conscious of the risk.

Always build up your strength slowly, don't suddenly over-stress your body. And I don't just mean when you are getting started. I mean always. If you've taken some time off and gotten out of shape, start off a little easy & rebuild slowly - just like you did at the beginning. You guys know me; I do a lot of high-intensity things: windsurfing, rock or ice climbing. Whenever I'm getting ready for climbing season or just stepping up my workouts, I build up gradually. Even after 9 years, I know I'm better off not over-stressing my upper body all at once. I build up to this!

I'm also a huge fan of strength training - especially upper body work for breast cancer survivors! With my Life-Cise clients and in my workshops, I always stress the importance of strength. You are less likely to stress your body if you have enough strength to do daily activities.

If you are at a higher risk for lymphedema because of your surgery or treatments, be aware that this risk will continue years after treatment (probably throughout your life). But don't be afraid to live your life. Simply acknowledge your risk and act accordingly. Prepare.

Julie

Paint It Pink for the Men, Too!

Just in case you hadn't noticed, this is Breast Cancer Awareness Month. Yes, there is a reason for the non-stop pepto-bismal-pink. And almost all the pinked press releases talk about women: donate, run, walk for your mother, sister, daughter. But don't forget about the men.

Breast cancer affects men, too. About 1% of all breast cancers occur in men. According to the American Cancer Society, each year there are slightly less than 2000 new cases of invasive breast cancer in men per year, and approximately 440 die from the disease.

Men have the same rate of survival as women, based on stage of diagnosis. The problem is that men often are diagnosed at a later stage. Men don't routinely think of themselves as being at risk for breast cancer, so may be more likely to ignore lumps or irregularities.

So men, pay attention to your body. If you notice any lumps or other changes, talk to your doctor. Don't just ignore it! Finding a cancer earlier rather than later improves your chances of survival.

As you're running & walking for breast cancer this month, wearing your pink ribbon socks, buying your pink ribbon donuts, chicken, or kitty litter, just remember that we're all pink this month.

Julie

Well, then

I have joined the "Well, then" community. "Well, then" is an online community dedicated to improving health and wellness. Members share ideas of how we can all lead healthier lives. 

The site (www.wellthen.org) was started by Harvard Pilgrim. I have been empowered by Harvard Pilgrim (and have been compensated) to share my thoughts on keeping fit and strong.

Yes, I have been compensated, but I am always happy to share ideas about fitness for cancer survivors. I believe so strongly in the benefits of exercise that I welcome another opportunity to reach more people. My hope is that I might be able to encourage someone else to take control of their fitness, and to feel as good as possible for as long as possible. 

Here's my first post for Well, then on Getting Started: 

We hear more and more about how we should be active and keep moving throughout cancer treatments. Exercise may help us feel better and reduce fatigue, boost our immune system, and reduce our risk of recurrence for some cancers.  However, in the middle of chemotherapy or radiation, a daily workout can seem like a daunting task.

According to the Department of Health and Human Services, the American Heart Association, and the American College of Sports Medicine, adults should get 2.5 hours of moderate exercise per week.  That’s 30 minutes most days.  But if you’ve been inactive or have become inactive due to surgery, cancer treatments, or injury that can seem impossible. 

What’s often overlooked in the recommendations is that it is effective to break the exercise up into shorter segments: three 10-minute sessions, for instance. Sometimes though, like when we’re recovering from surgery or are weakened by treatments, even 10 minutes can be tough.  Walking across the room or even getting out of a chair may be a challenge.  That’s fine.  It’s just a starting point.  Do what you can today and begin building your strength slowly. Getting some exercise, even just a little, is always a better choice than none.

First, before you start an exercise program, it’s always a good idea to check with your doctor. Make sure that there’s nothing about your condition that should limit your activities.

To begin, you want to start at a very moderate pace for you. You should be able to comfortably talk as you exercise; you should not be out of breath. If you can recite all the lyrics to your favorite song, you can probably pick up the pace.  But if you’re gasping for breath, slow down.

As you start feeling stronger, you can increase your workout a little. You can increase the intensity of your workout (how fast you are going or how much weight you are using), the duration of your workout (how long you are exercising), or the number of days you exercise. But don’t increase them all at the same time! Only increase one element at a time.

Remember, even if you can’t do a lot, getting some exercise is better than getting none!

You can visit me at Wellthen.org if you want to see any of my other tips or check out other people's wellness ideas.

Julie

Here, Piggy

I feel compelled to write about my personal dietary choices. I've gotten a few comments about something I said in my interview with Fitness Magazine (Oct. issue, back page).

In response to a question about an obsession or guilty pleasure, I said bacon. I go on to explain that when you're sick, everyone has opinions about what you should or shouldn't eat. But I like all food, and one of my favorites is bacon.

I am a certified Personal Trainer (ACSM). I am not a nutritionist or registered dietitian. I never give nutrition advice other than the most general, "eat a healthy, balanced diet that includes a lot of fruits and vegetables". Anything beyond that I always recommend talking with a registered dietitian, ideally one who has experience with your type of cancer if you are a cancer survivor. If you have questions about your diet, talk to an RD.

Early on in my disease treatment, I thought very carefully about dietary changes. I did my research and considered various diet recommendations.

In the end, I decided to keep eating what I always had - a well-balanced diet, freshly prepared. During chemo, there were days when I ate whatever I felt I could manage. Interestingly, what I often craved were very healthy foods: kale, broccoli, seaweed. (OK, there were days when all I wanted was fat and salt.) I considered giving up dairy, giving up meat, giving up the occasional  glass of wine. But I chose to continue eating everything because I like everything.

Maybe it's just because I've given up enough. I've given up body parts. I've given up ideas of myself. So many hopes and dreams were taken from me. Not that I don't have an excellent life, for which every minute of the last 9 years I am fabulously grateful. But I have also lost a lot, sometimes it seems like maybe too much. So for me, food was the line in the sand.

Plenty of people have told me over the years that this choice is a mistake. But if it's a mistake, it is my mistake. I do not offer this as advice to anyone else.

I love food; I love all foods. I love all aspects of food: buying, growing, preparing, eating, and feeding others. And among food, bacon is right up there on my top 10 list. But not just any bacon - good bacon. I have to give a little shout out here to Max Bauer, one of the best butchers I know. And they have GREAT bacon. It's their homemade bacon; you have to ask for it. They are in Traverse City, MI, near where I spend part of my summer every year. Well worth a trip in for my Northern Michigan friends!

But I don't eat bacon every day. I believe in a well-balanced diet. I do eat meat, but I also eat a lot of fresh vegetables and fruits. I believe in eating fresh produce, in season. Those of you who follow my Tweets or are Facebook friends know how I delight in farmers' markets. I get excited about the freshest local foods I can find when I'm traveling. And I love my vegetable garden. There is nothing quite like eating a vegetable minutes after it's picked. So right now, I'm eating a lot of green beans - they're still coming on strong - and tomatoes. Unfortunately, my collards got eaten by something, but my chard is still in good shape. And carrots. This year I'm excited to have carrots. I've never had good luck with carrots. This year is different, though. And beets....

Back to bacon. I don't consider it to be a "guilty pleasure". I refuse to feel guilty about eating it. It's just one of the many foods I eat with great pleasure.

But this is just my personal dietary choice.

Julie

I Need Help!

I've been looking over some of the pictures my friend took of me running last month. The pics I posted before looked perfectly normal, but a lot of the others showed some seriously weird foot work on my part. I'm doing odd things with my ankles and feet - doesn't look at all efficient.

The first thing I did when I noticed this was look at my shoes. I think a good first step is to replace my insoles; they're pretty worn. And I probably should replace my running shoes sooner rather than later. They're not completely worn out, but are getting there.

I'm also thinking it might be a good idea to spend the money on a running coach. In these tight economic times it's easy to want to avoid paying out any extra money unnecessarily. But sometimes, it's necessary. This is my body and I don't want to hurt it. This isn't something I can easily fix on my own - I've been running for a couple of years now and haven't fixed it. And I'm really enjoying running these days. 

So I'll turn to a professional. I won't just rely on what friends tell me or what I read in a magazine. For all the reasons I stated above, I'll turn to a professional - especially as I continue to ponder my next big fitness goal. I'm not ready to commit or talk much about it, but I continue to ponder. So I'll turn to a professional.

Julie

NAPA Auto Parts, NASCAR, and Breast Cancer

One of the more interesting tributes to Breast Cancer Awareness this year is coming from NAPA Auto Parts and NASCAR - not normally who you think of when you think of breast health. This year, NAPA Auto Parts and NASCAR Sprint Cup driver Martin Truex, jr. have teamed up with The Susan G. Komen Foundation. They plan to cover Truex's #56 car with names of survivors for his Nov. 7 Sprint Cup race at the Texas Motor Speedway.

Through Monday, Oct. 11, people can make a minimum $5.60 donation to the Komen Foundation via the NAPA Knowhow Facebook page and submit the names of loved ones affected by breast cancer. Remember, next monday is the final day to submit names and make a donation. Then watch your donation speed by on Nov. 7.

Julie

Fitness Magazine

It's October, Breast Cancer Awareness Month, so Fitness Magazine has devoted some of their to Oct. issue to the subject. There's a profile of Kristin Guinan, who made the difficult choice to have a double mastectomy at age 27 because of genetic risk factors for breast cancer. They have reminders to get yourself checked, including one from my surgeon, Dr. Sharon Rosenbaum-Smith (lover her!). There are tips on staying healthy. And, there's a little profile on me (back page).

I'm honored to be included in Fitness' very healthy take on the annual Oct. breast cancer coverage. Thanks Fitness Magazine!

If you have a chance, pick up a copy.

Julie