The Importance of REST!

 WHOOPSIE! 

About a week and a half ago I was doing my thing on the treadmill, about to hit mile 2, and feeling as confident as ever.  It was just like any other day, getting my run on, and getting that endorphin release in! 

Then... out of no where... PLOP!  My right knee gave out.  I nearly fell of the treadmill, but caught myself in the act (thank the Lord for the rails).  What happened?  I hadn't had any soreness... no discomfort... hadn't fallen... what went wrong?  I hopped on an elliptical to see if I could finish my cardio for the day (what can I say, I'm a cardio-junky), and I only lasted about 20 seconds.  I knew something was TERRIBLY wrong.  I wasn't able to schedule an appointment with the doctor until today.  So, what does that mean?  In the meantime I have been resting like I didn't know how to walk.  I've been itching to run, bike, DO SOMETHING!  I started swimming a little bit, but my gym only has 2 lanes with about 4 very old people in both lanes who don't know how to swim, and well, let's face it, I don't have a whole lot of patience so it's very frustrating trying to swim around them, plus I don't want to be rude!  

I've spent many nights icing and elevating my knee in hopes the pain will ease.  It definitely has.  I still -- by the orders of my doctor -- hadn't been able to do any kind of cardio until my knee was  checked out.  I never knew how much I appreciated exercising until this happened.  I've found myself very depressed this last week and a half due to lack of exercise.  I'm ITCHING to be back in that gym/outdoors running!  Today was the day of good news...

My incredible orhtopedic doctor was not only so kind and helpful, but also an ATHLETE!  He not only figured out what was wrong with my knee, but gave so much advice on training for the marathon.  He stressed one thing over and over again... THE IMPORTANCE OF REST!! Apparently, every time I run I am supposed to ice my knees for 20 minutes and stretch my legs for 20 minutes.  I was only icing SOMETIMES and stretched for maybe 5 minutes.  I had been running around 5 miles every day throughout the week, Saturday was a 6-8 mile run, and my only day off running was Friday! Big mistake.  I needed more time to rest.  I created constant and intense friction between my kneecap and cartilage which is not good at all.  Doctor said I should have also been doing more interval training to test my heart rate.  He recommended getting a heart rate monitor watch to make sure I don't go under (speed wise) what I am capable of, but also not over too heavily to avoid acid reflux.  Anyway, my right knee has a slight meniscus tear.  Thankfully, surgery is only an option, not a priority.  He set me up with a physical therapist that I will have to see twice a week for 4 weeks to see if it makes any improvements.  I was still so confused with how this could have happened.  Doctor pointed out something I knew, but never realized -- my tear had to do with my hyperextension.  I am double-jointed and hyperextended almost in every part of my body, so how I run plays a huge role in how I will be injured.  

Asics GT 2000

For the most part, how I run is based off of my running shoes.  I never saw a specialist to watch me run in order to help shape the perfect running shoe for me.  So, I finally did last week.  I learned that I have mild to moderate pronation.  According to the Foot Levelers website, "Pronation ranges from mild to moderate to severe – the higher the pronation, the more likely you are to experience pain in the feet, knees, hips, back, shoulders and neck. Common injuries with people who pronate include shin splints, plantar fasciitis, and bunions."   My feet are very arched, so I need a low arched shoe to stabilize me best.  I opted for the "Asics GT 2000" -- my favorite contestant from NBC's "The Biggest Loser" Danni has them, too!  Doctor told me the best news of all.  If all goes smoothly, and it probably will, I will still be able to run the marathon, and in the time that I am aiming for.  

I think the most important thing I learned from this whole mess is how important it is to not only gather as much information as I can about marathon training, but how important resting is also.  Resting is a PART of training.  I am the one taking care of my body, which means pushing myself past my comfort zone, but recognizing to take the next day off to let my body reenergize! For the next month, I will be on the spin bike and stair master until I get the A-OK from the doctor to run again.  That is more than okay with me though!  I will definitely be doing whatever kind of cardio I am fortunate enough to get until I am ready to marathon train.  In the mean time, I'll be cross-training.

Workout songs of the week... Beyonce usually takes over my pandora. Not complaining ;-) 

Some delicious meals I've made this past week... 

Ground turkey meat mixed with sauteed onions, mushrooms, spinach, and quinoa inside yellow bell peppers with light sour cream on top.  Cook ground turkey meat in skillet while sautéing mushrooms, onions, and spinach in a smaller skillet.  Cook quinoa and set aside.  Carve out bell peppers, boil for 10 minutes.  Fill bell peppers with meat, quinoa, and veggies, bake for 10 minutes on 350 degrees. Top with a small amount of light sour cream, or nonfat greek yogurt!    

Mashed Cauliflower! Boil cauliflower for 10 minutes on medium heat.  Drain.  Mash the cauliflower and add tbsp of light sour cream, tbsp reduced fat cream cheese, tbsp of skim milk, tsp onion powder, fresh cut chives, and garlic salt and pepper to taste.  So delicious and a great alternative to mashed potatoes! 

Yogurt covered blueberries! Spread blueberries on wax paper, coat blueberries with nonfat vanilla yogurt and freeze for 30 min - 1 hour.  DELICIOUS! Another way to satisfy your sweet tooth! 

Stay strong! ;-) 

-C