Black Toenails 101

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I ran for roughly 10 years and kept all my toenails . . . until I didn’t. Although there are causes for black toenails (and we’ll get into that), much like chafing, it can be totally random.

What is a black toenail?
Black toenails can have many causes, but for runners, it’s usually caused by blood underneath the nail (technically a subungual hematoma). That blood puts a great deal of pressure on the toenail, and it can be very painful.

I was lucky: although I felt some pain, it wasn’t horrible, and I just assumed that it was a blister. It wasn’t until after I stopped running that it got really painful, but thankfully by the next morning it didn’t bother me that much.

What causes a black toenail?
The most common cause is repetitive trauma to the nail, either from the top of your shoe rubbing it or from your toenail slamming into the front of your shoe. In my case, I was wearing shoes I’d already worn in another half marathon (a steep downhill race, no less) with no issues.

The downhill race was much hotter, but also much less humid. Your feet do swell as you run, and more humid conditions will make them swell more — still, it was a pretty big shock to me when I took my shoes off.

How to treat black toenails
Follow Hippocrates advice: first do no harm. Leave it alone. Depending on the severity of the hematoma, there’s a chance that you’ll keep the nails — but most likely at some point the toenail will detach from the nail bed and you’ll lose it.

That’s what happened to me. I left it alone. I hoped I’d keep the nail, but I didn’t. It actually took almost a month before it fell off. It felt fine, was still black, and then one day it was just barely hanging on. I didn’t want to pull it, so I ended up just snipping the few remaining points that were hanging on.

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What if it’s really, really painful?
It will be really, really painful the day it occurs; afterwards the pain should decrease rapidly. If it’s still really painful, or if you see signs of infection (redness, hot to the touch), then it’s time to seek a doctor’s help.

How can I avoid black toenails?
The first thing you can do is make sure your shoes fit properly. Even if you’ve been fitted for running shoes in the past, it’s not a bad idea to get fitted every year. Your foot can change — even gaining or losing weight can cause changes.

Keep your toenails trimmed — although don’t do it in the days right before a race — those sharp toenail corners can cause problems, too. A week or two before your race (depending on how fast your nails grow) make sure they’re clipped (I always do this!).

Increase training distance gradually so that your toes can adjust to the new distance.

Don’t run faster than your prescribed training paces and much like distance, increase pace gradually.

Will my toenail grow back?
In a word: yup. I was quite surprised that when my toenail finally detached, roughly a month later, there was already a new (tiny) toenail underneath it.

Black Toenails: Final Thoughts
Most runners who run longer distances will get a toenail at some point in their running career — maybe many. Some lucky runners will never lose one (I was in that camp for a long time!).

You know how they say pain is temporary and PRs are forever? The pain of a black toenail is also temporary. It may even signal a PR for you, or a new longer distance for you (sadly, neither was the case for me).

You can definitely take steps to avoid black toenails, but much like anything in life, they’re unpredictable, so forewarned is forearmed.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Running because you want to: 6/10-16 WRD

Although the trail series is going on in my neck of the woods (free trail runs at various locations), I’ve yet to make it to one (the one trail run I did do was a different group). It’s either threatened rain, been raining, or I just didn’t want to tackle the mud. Plus they’re usually at least a half an hour away, they start at 6:30 pm . . . I’m just not a night runner.

So I figured I’d run on the treadmill on Thursday, but I wasn’t feeling it. Then I figured I’d do a short run on Friday, which turned out to be chilly, but would have been an okay day to run. Yet I still wasn’t feeling it. I had a lot to do. I planned a “long” run Saturday. I ended the week only running one mile less than the previous week, even with 3 runs vs 4.

There is no serious training going on, there’s a lot of other stuff going on in life — so for once I just listened to my body. Slight exaggeration. I don’t know why I have a tendency to push (often) when it comes to running.

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Joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner and just sharing running, “training”, and staying active.

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And linking up with Jenn @ Runswithpugs, Brandi @ Funnerrunner, Anna Louise @ Graciouswarriorprincess, Briana @ Matsmilesmedals, Meghan @ Meghanonthemove, and Elizabeth @ Trainwithbainfor RIOTS(running is our therapy)

Workouts update

  • Monday:  Back Yoga (30 min), 3 Miles Easy, PB Toning (20 min)
  • Tuesday:  Dogwalk, Back Yoga (20 min)
  • Wednesday: Morning Yoga (20 min), Dogwalk, 3 miles w/speed work
  • Thursday: Dogwalk, Yoga Booty Ballet (40 min)
  • Friday: Dogwalk, Pilates for Runners Legs (30 min)
  • Saturday: 6 mile LSD, Yoga (15 min), PB Abs (10 min)
  • Sunday: Dogwalk, Studio Yoga (60 min)

Mileage: 12 (-1)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Updates

Lots of Koi

Monday
Another beautiful morning to run. I realized when I got to the park that the plan is to run there Wednesday evening — oh well! It was a strong run. Consistent the first couple of miles then faster on the last. I threw in some strides in mile 1 & mile 3. I also realized that my race in July is hilly, and yup, I should be getting back to hill repeats!

. . . pattern twinning yet again

Wednesday
Met up with the group again, and several friends were also there. Usually these are unstructured runs, but tonight it was speed work. On a short trail through the woods, oddly enough (to keep us out of the sun?).  Then the friends went for ice cream, and I headed home (because it was almost bedtime for me!

No hill repeats, but I did run/walk up this hill

Saturday
Met up with the group for a longish run. Beautiful day. Oddly enough the first mile, when I ran with the speedy people for a change, was very slow. The middle miles were very consistent (I did mostly run another mile with one person), with the pace picking up the fifth mile. The sixth mile I ran/walked again with some friends, so it was a nice cool down. 

Because I wanted to run up Blatnick (the hill), I knew I’d have a long cool down walk but it was longer than I’d anticipated!

Still, a very nice run and my longest in about 6 weeks. With no big races I don’t really anticipate them getting much longer. Maybe I’ll do 7 if I’m feeling it — I wasn’t even sure I’d go to 6 yesterday and I won’t lie, I was getting a little tired the last couple of miles.

Shuussing up salads with lettuce & herbs from the garden

Favorites of the week
I definitely should have planted more lettuce, but at least I’m not having to buy it as often. It’s oddly enough for the first time I’ve planted lettuce.

Playing near Cohoes Falls

It had been quite a few years since we’d visited these local falls (read more about them here). In the meantime they’ve built a park at the entrance. Unfortunately, they also don’t allow dogs. They had NO DOGS signs at the entrance, but they never had someone there before so I figured why not take the dogs in?

Well, they have someone there now, and the NO DOGS rule is enforced, although he was very nice about it. When we’d gone here before there was no such rule. Apparently a child got bitten by a dog. Where I am in front of the falls is a different (smaller) park, and there were no signs prohibiting dogs there.

The view from far away

We’ll have to go back sometime soon without the dogs. With all this rain the falls are fairly full (although it is also controlled via locks for power and tends to be not as full in the summer).

They are the second widest falls in NY state, right after Niagara, and they’re really kind of a hidden gem. When I first read about them and asked friends who lived here almost no one had heard of them. Yet they’re free to visit (just don’t take your dogs) and there’s free parking across the street — Springtime is usually the best time to visit.

We are actually not at my parents today, as I have to go down on Tuesday to take my mom to the doctor for some tests. It will be a really long day. Considering that it’s pouring buckets today (and is also supposed to rain on Tuesday, naturally), I’m really glad that we’re not on the road.

Do you have a favorite waterfalls near you?

Ever heard of Cohoes Falls? 

How are you celebrating the men in your life today? 

Whatever doesn’t kill you makes you stronger, Part II

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Everyone has one: something they struggle with in their life. Usually their whole lives. Weight is definitely one of my struggles. Many of my local friends don’t really get it, because while they’ve seen the photos, they never knew me as a very heavy person, or it’s not a struggle for them. By the way, you can find the first post on this subject here.

Still, we all struggle with something. I read something recently — we all have speed bumps along our journey. If we didn’t, we might speed right into an accident.

Fairytales and Fitness

A little course correction
Like many people, I have times when I can easily maintain my weight. I have times when I really struggle to maintain my weight. Once in a blue moon, I even have time when the weight seems to just melt off of me.

I’ve had times in my life when I’ve been very sick. We all know that the weight we lose when we’re sick doesn’t stay lost, right?

Sometimes that’s true. Sometimes it’s actually been the catalyst for weight loss for me, like my nasty stomach virus a couple of months ago. It was a speed bump that helped me in my journey toward a more comfortable weight for me, and also in a new direction: practicing intuitive eating. No tracking, just eating. I hope that I can continue to maintain my weight and intuitively eat what I need.

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You can keep your wine. Food’s my drug of choice!

Hitting reset
One of the hardest parts about losing weight is that we can’t eat the way we’ve been eating. There are plenty of programs that promise you can eat whatever you want and still lose weight, if you just eat it at midnight standing on your head and rubbing your stomach (or so it seems).

Fad diets never work, and truthfully, if I could just eat whatever I wanted and still lose weight — well, I’m pretty sure I wouldn’t have struggled with my weight as much as I have my whole life.

Whether we struggle with weight or not, we all need a little reset from time to time . We let foods that we know are not our friends creep back into our lives, because they taste so good and make us feel so good — temporarily. Except somewhere down the road we realize we really don’t feel so good.

Then it’s time to hit reset. Minimize the foods that aren’t your friends, maximize the foods that are (this is different for every body). Never starve yourself, never cut out a whole food group, and never beat yourself up when you slip up: it’s all part of the journey — remember the necessity of speed bumps?

What do you need to hit reset on?
It’s not just food that people need to hit reset on. Maybe you stay up too late. Maybe you’re on your devices too much. Maybe you buy too much. Maybe you exercise too much. So many things can give us pleasure when done in moderation, but cause us pain when we go overboard. Then it’s time to hit reset!

What’s gotten out of moderation in your life?

Do you practice resets on a regular basis? 

Any reset tips? 

Freihofer’s Run for Women 5k Race Recap 6/1/19

The main thing you have to know about Freihofer’s Run for Women: the atmosphere is just amazing. Think any race you’ve ever started in and take it up a few notches. It’s why we come back, year after year, despite the heat, the narrow streets, the never ending hill at the start, and the crowded conditions.

It was a nice little expo (just need more food options than burgers!)

Packet Pickup
Parking is free, but it’s really, really crowded. The Race Director had really talked up the expo this year — I do think it was better than last year, and I actually made a couple of purchases.

They spread it out so you went one place to pick up your bib, another to pick up your race tee, and another to pick up your cookies and bread. Which of course sort of forced you to check out a lot of the vendors, but I wanted to anyway.

One unfortunate snafu was that there were supposed to be clear plastic bags for your gear check — except there weren’t. I regretted using one of my previous ones for that clothes swap earlier on, but I had another, thankfully. You have to use clear plastic bags for anything you bring into the race.

Those fries were sooooo good (the sandwich, too)

There was supposed to be more food and my friend & I had planned to eat there, but there was only burgers. We ended up stopping at a restaurant on the way home, which was thankfully open, and had a very pleasant al fresco lunch.

Most of the friends showed up

My Race Plan
Not much of one, again. Not a whole lot of running, and a lot of slow running with the mentees. I knew I wasn’t in PR shape, but I still wanted to do the best I could do, and I was hoping to keep it under an 11 mm the whole race — unfortunately that didn’t happen.
So how’d that work for me?

  1. Mile 1: 10:50. Last year my watch played tricks with the first mile — this year it was accurate. I wanted to be conservative, not go out too fast, and while I wished it was a bit faster, I was pleased with this mile. Especially as it seemed like we were climbing uphill the whole mile.
  2. Mile 2: 11:20. Almost a full minute slower than last year; this is why my overall time was slower than last year. I only took two walk breaks during this race. I actually didn’t feel it was quite as congested as years past, or at least I didn’t feel I was really held back by other runners.
  3. Mile 3: 10:36. Mile three seems like it’s completely downhill towards the finish. Which isn’t quite true, but it is definitely a nice downhill for most of the mile and that saved my finish time for this race!
  4. Last .16: 8:19. A downhill sprint to the finish line.

34:35 — Official Time
10:59 — Average Pace
111 out of 233 in my AG
1385 out of 2649 runners

2018: 32:57
2016:
36:02
2010: 40:58

Last year I’d run 3 5ks in the 6 weeks before this race. I was in the middle of training for a half. This year I’d spent the majority of the spring either sick or simply rebuilding my base.

Classic: smile for the photographer (once I see them)

So I guess it was a pretty good showing, considering; fairly solidly middle of the pack. I was just kind of disappointed in myself slowing down so much the second mile. I ended the race feeling good, not the least bit sore . . . and I knew I hadn’t really given it my all.

You can view a video of the finish line here. The cool thing is you actually get to see the elites finishing the race if you start at the beginning. I come along roughly at 18:30, although as usual, I’m obscured by other runners until I’m at the finish line.

Our boxes of cookies weren’t quite that big, LOL!

The weather & dressing
The weather is one reason I love to hate this race. I swear it’s always hot. Often it’s suddenly hot, and that was the case this year — it was unseasonably cool both before and after the race, but race day was warm. In fact, the previous two Saturdays had been beautiful running weather. Thankfully it was not humid, and the cloud cover held for most of the race — it’s been worse.

Cool It Skirt was my go-to skirt for hot racing last year, but being a shorter race and not terribly hot, I went with my Hover Skirt and Racecation Tank (so happy Racecation came back this year — one of my fav tops for hot weather racing/running) from Skirt Sports. It was a great outfit (My Cool It Skirt with my Bonita Racecation Tank would have been a nice combo, too).

I learned from past mistakes, and took my cool it scarf along — and wore it — but I didn’t get it wet enough, so I’m not sure it really helped much but it didn’t harm either.

Training group
Skirt Sports Ambassadors/Wearers

Was the race well run?
Freihofers is mostly a well oiled machine, but there are always a few little hiccups. Like the fact that the main ramp to where I park was closed (a surprise to both me & my friend) — luckily I had my friend (aka my human GPS) to navigate me to the parking and we still managed to get there in time for the photo of the training challenge.

The free massages are a nice touch

I partook of the massages for the first time this year and it was awesome. For some reason my masseuse took her time with me. I started before my two friends, and they were waiting for me to finish.

Would I run this race again? My answer is always the same: if I’m here, I’ll do it.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Water, Baths, & Bees, Oh My!: 6/3-9 WRD

Running went pretty well this week. I enjoyed mostly good weather on the run (despite showers here & there this week) and am loving the warmer days with still low humidity. Especially enjoying that all my runs this week were done in skirt!

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Joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner and just sharing running, “training”, and staying active.

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And linking up with Jenn @ Runswithpugs, Brandi @ Funnerrunner, Anna Louise @ Graciouswarriorprincess, Briana @ Matsmilesmedals, Meghan @ Meghanonthemove, and Elizabeth @ Trainwithbainfor RIOTS(running is our therapy)

Workouts update

  • Monday:  Morning Yoga (20 min), 3 Easy, Yoga Hamstrings & Hips (40 min)
  • Tuesday:  Morning Yoga (15 min), Dogwalk, 3 miles easy, Pilates (8 min)
  • Wednesday: Morning Yoga (12 min), Dogwalk, Yoga Booty Ballet Sculpt (30 min)
  • Thursday: Morning Yoga (20 min), Dogwalk, 2 easy TM miles
  • Friday: Morning Yoga (30 min), 5 miles easy
  • Saturday: Pilates (30 min)
  • Sunday: Dogwalk, Studio Yoga (60 min), Dogwalk

Mileage: 13 (+3)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Updates

The flags go up before Memorial Day and stay up all Summer

Monday
It was a beautiful, crisp . . . Fall day. Mother Nature just can’t make up her mind. “Recovery” week, although everything felt fine after my 5k (probably a signal I could’ve pushed harder), so just an easy run. Still tired, although sleeping a bit better — much better pace than last week, though.

It’s a short trail, but oh-so-pretty

Tuesday
The location and weather? Perfection! The run itself didn’t feel completely easy, nor did it feel completely hard. Overall, though, it was a great run because the location (and good weather) just brought me so much peace.

Thursday
It wasn’t supposed to rain, and it didn’t everywhere, but we had a fair amount of rain during the day. Friends were joining a trail run but I wasn’t feeling it so I hopped on the Treadmill for a couple of miles.

It was a hot one — well, considering the weather had been so cool, up to 67 by the end. But my sunglasses matched my skirt for the coolness factor.

Friday
With plans for Saturday, I wanted to get a longish run in and it was just a beautiful day. We still got a lot of rain this week, but the weather was great for most of my runs. I ran down past the High School, which is a really nice downhill . . . and of course a pretty long uphill on the way back. Still a decent pace. I got much better sleep for most of this week and my runs were the better for it.

Favorites of the week
One of our running friends had a race ask her if she’d do a water stop at her house, since the race goes right by it. She recruited a bunch of running friends to help her out and offered to grill some burgers & chicken for lunch while we all contributed something.

Best stocked water stop ever. Seriously, we actually had too much water (never a bad thing) and way too many people trying to hand out the water (there were less than 300 people in the race). We were begging them “me! me!” but we had lots of fun.

I take staying out of the sun seriously as much as possible, anyway!

Later on we went out to dinner, and were able to bring the dogs since we ate on the patio, and also brought them with us for our first outdoor ice cream this year.

I was feeling Chocolate/PB (and when am I not?)

As I was looking around to find a table, this woman walked over and started talking to me, calling Bandit by name. I couldn’t for the life of me figure out who she was, thinking maybe she was from the rescue that helped us out a bit years ago? Then I saw her daughter and realized it was our neighbor! Mr. Judy also didn’t recognize her when he saw her, so it’s not just me.

The weather was just stunning all weekend long, so the dogs also got a bath this afternoon. Unfortunately one bee  . . . then two . . . then three crashed the party. I did a lot of deep breathing (and Bandit wanted to eat the darn things — no, Bandit, bees are good — just not this close to me!).

Ever set up an aid station?

Do you get to enjoy some nice weather this week? 

Are you afraid of anything that stings? 

Whatever Doesn’t Kill You Makes You Stronger, Part I

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While I was sick, I used some guided meditations focusing on being healthy. One of them said words to the effect:

I allow myself to go through this illness, because I know that I will come through even stronger than before.

Fairytales and Fitness

No one ever wants to be sick. Sometimes, though, we truly need that down time — and we come through the other side even stronger.

You have to allow yourself to go through it . . . 
. . . but sometimes you have to hit pause first, or you’ll be down for the count even longer.

I’ll repeat it: no one ever wants to be sick. It’s why we say things like “I’m fighting off a cold“. Sometimes, though, we just can’t fight our way through it, no matter how hard we fight.

Our body is begging us for rest — and if we don’t give our body what it needs, it will find a way to force you to rest. You will have to rest a lot longer than if you had taken the time to rest in the first place.

Running injuries can be the same way. We’re training hard for something, or we’ve committed to meeting up with a group, or we’ve committed to a run streak; we know we need that break, but we ignore the messages our body is screaming at us.

If we just listened the first time, though, and stopped at the first sign of a problem, we wouldn’t be down as long.

Problems do not go away. They must be worked through or else they remain, forever a barrier to the growth and development of the spirit.— M. Scott Peck

Once you’re sick or injured though, you have to heal. You have to allow yourself to heal. You will only set yourself back or injure yourself worse if you just try to ignore the fact that you’re sick or injured. You have to go through the problem, not around it.

Coming through stronger
Have you heard of the Japanese art of mending broken pots? It’s call Kintsugi.

Kintsugi uses lacquer resin mixed with powdered gold, silver, platinum, copper or bronze, resulting into something more beautiful than the original.

Instead of simply trying to glue a broken pot back together and trying to hide the fact that it’s broken, they take that broken pot and make something even more beautiful out of it. Something stronger.

I have a little Murano glass cat my brother brought from Italy for me many years ago. It’s seen several moves without incident, but recently a little piece of it was broken off. Mr. Judy glued it back for me, but it broke off again when it got tipped over (very gently).

I wonder what would happen if we tried Kintsugi on it? Rather than trying to pretend it’s still whole, instead letting the beauty in the imperfection shine through?

We are stronger because we’ve gone through hard things. The key is the going through it — not around it.— Chocolaterunsjudy

Next week I’ll be sharing how going through hard things in another area of my life made me stronger.

Do you always try to push through things?

Do you think pushing through helps or hinders you? 

Do you think you’re stronger because you’ve been broken? 

I found love in the broken places: May 2019

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I just modified the song slightly (I, instead of we) to fit my love songs for 2019 theme. No, I am not broken, I’m well, although over the last few months it kind of felt like I was a little broken. It’s sort of going to be a theme this week, I think.

Normally I’d share my race recap from the weekend, but I like having my monthly recaps to look back on, so I’ll share my recap from Freihofers Run for Women for that next week.

Getting in scheduled runs
Nope, no scheduled runs. Just listening to my body and running when it says it’s the right time — with the exception of my commitment to mentoring, which ended the week before Memorial Day (the race was last Saturday). I definitely ran on days I wouldn’t have chosen to! Easing back in with running 3 x week.

Grade Earned:  A

Recording my runs
Still going strong with recording runs, although previously I had recorded what I did before/after runs — what I ate, if I foam rolled, etc. I’ve been getting away from that. It’s really useful to try to determine what worked well for my run . . . and what didn’t.

Grade Earned: A-

Dynamic Warmup
Doing better on dynamic warmups in May. Maybe because it slowly got warmer. We still had some pretty darn cool days, and way too much rain, but I didn’t have to worry as much about freezing my butt off while warming up; again, mostly (there were some really cold mornings for mentoring this month)! There were a few where I didn’t do my full warmup, choosing to warm up on the stationary bike but skipping things like lunges, etc.

Grade Earned: B

Foam Rolling
Going strong with foam rolling. What can I say — it helps me.

Grade Earned: A

Fresh Freggies makes it easier to eat a little healthier

Nutrition
Of course nutrtion was all over the place in May. For 10 days I could barely eat (including the one day when I ate nothing). Then it was mostly bone broth and white rice. Yes, I lost some weight.

Then one day the appetite came back, but somehow I was able to reign myself in and hold onto that weight loss. Not only that, I managed to lose a few more. I’m back to a much happier weight for me, one I haven’t seen in almost three years.

Now I’m back to normal eating. It’s healthy most of the time, but obviously I enjoy an indulgence here and there — even without a long run.

Grade Earned: B+

Support

  • Massage? Nope.
  • Chiropractor Appointment? I really do need one, I just keep procrastinating about booking it.
  • Do I need a hair appointment? Got a haircut before Mother’s Day so I wouldn’t scare people. So can stretch that out a bit more.

Grade Earned: B-

Lots of Bandit supervised Yoga

Cross Training
Pilates, Yoga, and strength training, oh my — once I was feeling better! More time on the stationary bike. Unfortunately my shoulder started to complain towards the end of the month, so I wasn’t able to progress my strength training as much as I wanted to.

Grade Earned: A+

May 2019  gets  . . . 
. . . a A-. Recreational running. Yoga, Pilates, and some strength training. Better nutrition, trying to discover the foods that really work for me, a slight weight loss. Some spring like weather — finally! Of course we can’t control the weather, but I can’t tell you how desperately I needed some sunshine (too bad it went away again at the end of the month).

May Goals:

    • Continue to Prehab. Y. As long as my foot is happy, I’m happy to do my PT exercises. I don’t do them every day, although I strive for that. I can now wear a lot of shoes that used to cause me foot pain, which makes me happy!
    • Strength train 2 – 3x week. Y/N. As I felt better I started strength training again just a little at a time. Then my shoulder started to bother me.
    • Continue practicing yoga.Y. I found several yoga routines for shoulder pain that helped a lot. The shoulder would hurt again after just using resistance bands. There’s always core and legs . . . I also found that doing some routines for recovering from illness helpful after I was sick.
    • Plan out meals the day before. N. See “Start Lifestyle Phase” below.
    • Foam roll almost daily.Y. Like PT, it makes me feel better, so I do it. 
    • Start the Lifestyle Phase of the ELT Diet. N. Obviously that was a bust due to my illness. I had one last food (corn) to test when I started eating again, and I needed to take a few days to eliminate the toast & rice again — for testing purposes (see my review of Eat Live Thrive Diet for a little more info here). So I tested corn, and haven’t quite gotten around to the Lifestyle Phase, although I am also not presently tracking my food. Intuitive eating is a big buzzword, and something I’ve always wanted to strive for — at the moment I’m doing well without tracking, so I’ll just see where that goes. After June it’s time to give my body a rest from trying to lose weight & just maintain for a while.
    • Meal plan on the weekends! Y. I may not be tracking, but meal planning is still important. Too easy to make bad choices if you don’t have a plan. 
    • A short race? N. I was never able to find a race that either: called to me or didn’t interfere with mentoring, plus I really just did not feel the need to push myself this month — for obvious reasons.

Which leads me to June Goals:

    • Continue to Prehab. Let’s keep the feet happy (and me happy with my cute shoes).
    • Strength train 2 – 3x week. Would definitely like to get a little toning in there again. Despite a “happy weight”, I’m also a little fluffy due to not much strength training. Nothing crazy.
    • Start extending my weekend runs. I finally got back to a couple of 4 mile runs at the end of May (although those weren’t on the weekend). I’d like to work back up to 6 miles. Or 7, maybe.
    • Continue practicing Yoga. Yoga just makes me feel good. And there are so many different ways to practice yoga! It actually has helped in my last two illnesses.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Continue to try to eat intuitively — unless the weight starts to creep up. Not tracking has never been a hard goal for me. If I have to track the rest of my life to maintain my weight, I’m cool with it. Life is definitely simpler if you don’t have to track every meal, though.
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • A short race? There are a few short trail races in June. OTOH, because of all the rain, it’s also incredibly buggy. Stay tuned.

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

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