Why Women Should Stop Running? Hardly!

A while ago, I wrote about trying to be inclusive at the gym. The idea of that post was that I may weigh less on a scale, but everyone who is at the gym is trying. How hard or how much they are trying might be a combination of experience, knowledge, comfort, and will, but they are there.

Two situations have completely outraged me today, in reflection of that piece.
First, my friend went to a health fair at work, and reported feeling snubbed by the local gym recruiters. My friend is not in peak physical health, but she was asking questions, in search of information. If a gym is not looking to challenge itself and its customers by having a wealth of different clients, it should probably exist only in Hollywood.

Second, I came across this link to someone who, according to his opening paragraph, has little respect for anyone who is not doing Everything Right at the Gym.

The piece is inflammatorily called 'Why Women Should Not Run', and has been apparently released elsewhere. Being a very proud half-marathon runner, the title of the article immediately has my hackles up.
The first error I find is that the title is misleading. The writer is not saying that women should not run, period. Instead, he is arguing that running for hours on end is not conducive to losing weight. To a point, he is not wrong, but his examples and his style of writing leads any sensible woman to ignore the argument he is trying to make.

The writer's primary example is his friend Jessica. I hope that's not her real name. He says he has observed her doing static running on a treadmill for years on end, and despite his repeated attempts to offer suggestions, it has been only until recently that she understood that what she is doing is not working. The writer does not give any examples of suggestions he may have offered, but since his main complaint seems to be against the static exercise of treadmill, bicycle, or elliptical, it is entirely possible that getting out of the gym might be a good start. I have heard of people who can go from a treadmill to running a half-marathon with ease, and heavens bless them, but I find running on the unevenness of a path to be much more energy-consuming than running indoors on an incessant treadmill. The scenery is also more interesting.

It is also interesting to note that the writer boldly declares that his intent is not to pick on women or make fun of them, but he does not follow words with action. His tone is unmistakably condescending when he says, "I’ve tried to rescue her from the clutches of cardio in the past..." Just how he has tried to rescue her is not clarified, like his unheeded suggestions,  but he is also so gracious as to not 'name names' when commenting on the dietary habits... rather, the "amazing displays of gluttony" of women at the Cheesecake Factory. While I am sure he has seen this in practice, his using the word 'gluttony' hearkens to the seven deadly sins, of which Eve, the representing matriarch, is the cause of the Original Sin. I'm actually quite sure the author did not intend to cut so deeply with his words, but he inadvertently uses the term in a shaming, and ultimately shameful, fashion. Another matter I take issue with is that, when he mentions two machines in relation to women, the author only mentions the abductor and adductor machines, as if these two machines are the stereotype of 'women machines' in the gym. Strangely, at my gym, the adductor and abductors are two machines I rarely see women on. Maybe I'm in the wrong part of the gym, by the free-weights.

The last problem with this article is that, like the author's unclarified suggestions and methods of saving someone from cardio, he has many arguments for not running on a treadmill to lose weight, but he has very few alternatives. He does mention appropriate HIIT, but very little else; it gives the impression that fitness and cardio start only when you enter the gym, and once you leave, there is nothing to do. Meanwhile, my alternatives are: running outdoors (c'mon, if I can do it, whining and bitching in my snowy hometown, the only excuse is the north pole. Or a hurricane), running hills, cycling for groceries or to work, swimming (no one care what you look like in the swimsuit, they just want a lane), or even climbing stairs.

So far, I've focused on how wrong this writer's approach has been, with little nod to the technically correct aspects of his article. He is correct in saying that steady cardio on a treadmill is not conducive; that pointing this out is not a new thing; I will also give him credit on the biology information that I haven't bothered to look into. However, this is my article, and that's about the most that I can really find that's accurate about this. Unfortunately, even this information is presented in such a condescending fashion that an unpracticed woman might think that this is the average gym goer's train of thought, so she shouldn't even bother; and a gym-going woman will find it hard to see through the red haze that she won't bother reading the rest of it.

It is my sincere hope that the people who share this way of expressing their views on fitness are few and far between. It is in this manner that people are dissuaded from trying to attend a gym or thinking that their situation can ever change. It is also my sincere hope that, despite the inciting, inflammatory, and desensitized titles and content, that this article does not reach people who would take it to heart - those of us who can read through the belittling nonsense will hopefully find it appropriately rude and lacking in humanity, if not credibility, and sin-bin/File 13 it as they see fit. In essence: this article, however scientifically sounding, is opinion and should be treated cautiously as thus.

2013, in With a Whimper

It is now four days into the New Year, and I haven't run once yet.

This is due to the cold that has settled into my lungs, which seems intent on creating a homestead on which its grandcolds can thrive.

Of course, this coincides neatly with the beautiful 0C weather we're having, so I'm pretty bitter about this.

There is also the matter of missing a boatload of work, being up all night due to coughing, and pondering sleeping on the couch so I don't wake Ragnar.

If this continues into tomorrow, I'm going to the medical clinic. I'm sick of this shit.

It is Easter weekend, a lovely four-day weekend that will undoubtedly leave me on Monday just aching to get back to work and away from the tedium of home. Yeah, you read that right.

However, I capitalized on the FINALLY nice weather yesterday (see last post where I asked for warm... we just got it), and went out for my first run in, according to my running watch, three weeks.

Now a bit of my failure to run is falling off the maintenance plan, and part of it was a bitch of a cold that invaded my sinuses, and a bit of it was the cold in my lungs finally deciding to come out. Yes, the cold I had two weeks prior to my March 12 race decided to go.

I'm not 100% better. I'm still sniffling and coughing a bit but damn I'm tired of waiting for nicer weather and clear lungs to run, so I'll take the nicer weather. I did a 5km route around my block. My left knee was stiff when I started, and then right at the end, my left knee started to go. However, all in all, the nice weather, a good breakfast of pancakes, and only slight muscle stiffness has me rarin' to get back on running track.

That, and realizing there's a marathon at the end of August I'd love to try.

St. Patrick's Day 10K 2011

After not posting in all of February, I will finally write:

Enough, Winter, lay off and bring in Spring! Gawwwwwd!

It's been cold and rainy and snowy and miserable here, and I think everyone who's not an ardent skier will agree that it is time for nicer weather.

The contrast is apparent in photos of this year's race compared to last year. 2010's St. Patrick's Day race was, though overcast and slightly drizzly, verdant. This year's photos show snow, snow, slush, ice, and icy water. No green to be seen!

Having moved much further away than last year, I was a little worried about arrival, but I was able to arrive 30 minutes before race-time anyway. I had decided to do the 10k this year, because I knew I could do the distance, but it was still a challenge.

The race took us from Immaculata High School (who generously lent their gym) up Col. By Drive, up to around Carleton University and back. The first half had more uphill, and the only benefit of that was it meant more downhill on the way back. However, I can still remember after the half-way mark thinking, "What? This was uphill a few minutes ago! It's a physics impossibility to have this route be uphill both ways at the same time!"

I will admit, this race was a struggle. I had been sick two weeks prior, and my lungs felt like they couldn't get full. My legs and knees were wobbly by the end of it, and I took far too many walk-breaks (and one texting break).

I picked up my pace for the last kilometer, and made it in at 1:13, only 6 minutes longer than my first 10k. I was a bit disappointed because I'd really hoped to get under one hour, but I think if I hadn't been sick, my time would have been a lot better.

Post-run, I harassed a friend to wakefulness and dragged him out for brunch. I had a probably-very-unhealthy steak and eggs. Protein, baby!

Lessons learned from this race:
1. Eat something more than cereal before a race. A bowl of cheerios was not cutting it. And of course, experiment with what this meal will be before race day!

2. If you're going to get sick, try to do it after the race. If you can't put off being sick, try to take care of yourself as much as possible so you get healthy faster. This is a legitimate reason to take time off work, and your boss who is hopefully a runner will understand.

3. You still have something at the end! Swing the arms harder, know it's the end, and go for it! See the clock ticking up and tell yourself, "Not gonna finish 1:15 if I can help it!"

4. Don't mouth along to your music. Everyone will think you're strange, and it's very likely you're interrupting your breathing habits. The latter is more dire.

Further on Skin Care

I posted earlier this month about skin care when running in the winter.

Then I got the January/February edition of Women's Running, and saw that they've done the same thing. Reading through it, myself and the magazine seem to agree on most aspects, and there's some good advice on products and ingredients to look for, some even at reasonable prices.

One point of variance is on exfoliation. WR suggests if your skin is flaky, exfoliating more often will remove those extra flakes, rather than applying more moisturizer to try to renew the skin.
I tried exfoliating twice this week, and have met with sad lack of success. Instead of the usual freshly-exfoliated feeling I usually get, my face felt very rough and desperate for more moisturizer.

However, the rest of WR's tips seem sensible, and check out the section on vitamins.

In other news, morning running continues outside of Running Room days, and when it's less than -10C, it's a pleasant way to start the morning. However, running any time at -28C is not a fun option.
That was Monday's temperature, and I'm not afraid to say that I did not run that night. Apparently very few others did too.

Skin in Winter Running

This is a short Public Service Announcement (think post-WWII social norms ads) on taking care of your skin while running in winter.

The subject stems from living in Canada, running in Canada's winter, and remembering a little too late that your skin needs more protection if you're going to run outside in said winter.

My problem admittedly started when I went home to Alberta for Christmas. I took my regular skin-care regime and didn't change it at all.
The thing I forgot was, Alberta's air is a lot dryer than Ontario air, and my skin wouldn't be as oily.
I noticed that the facial cleanser, Cetaphil's Oily Skin Cleanser, was actually hurting my face when I used it, and my moisturiser wasn't keeping up.

It was only after I hit New Brunswick to realize the problem. Duh. So I went out and bought a bar of Cetaphil's gentle cleanser (not a specialized facial one, just general) and used that, to help my skin rebalance.

This wasn't even from running in Alberta's air, just standing around in it.

Now I'm back in Ottawa, and subjecting my skin to around -7 to -15C temperatures, with windchills and humidity.

My usual regime needs a bit of updating. I may switch to Cetaphil's Sensitive Skin Cleanser, using a pump and a half of moisturizer, and using as much body lotion as I need. I also have the left-over gentle skin bar and may use it for the rest of me.

Key for taking care of your skin in the winter (running or not):
1. Don't be afraid to adjust your skin care routine. What worked in the summer won't necessarily work in the winter. Skin a bit dry? Try a gentler cleanser.

2. Don't over-exfoliate. You'll just irritate your skin unnecessarily.

3. Keep hydrated! Water keeps your skin healthy and looking good, and you need it for running anyway.

4. Change out of running clothes as soon as you can after a run. The cold clamminess of your clothes will leach heat from your body, and that can never be good for your skin.

5. Pat your skin dry.

6. Protect against hypothermia by covering your skin. Wear gloves, even if they're light fabric. Usually I can't stand to wear gloves while running but these days, it's just the right covering to keep my hands warm.

7. Don't forget about protecting your lips! Use a lip balm that won't dry out your lips (no alcohol), with a sunscreen in it.

8. Be sensible about temperature. If it's -25C or lower outside, find something else to stay fit, like a stationary bike, or pay for a day at the gym for a treadmill (if it's that temperature inside, pay your hydro bill!).

9. Some people can run with a scarf over their face, but I've never tried it. I have seen facial coverings to protect faces from frostbite. Give it a shot!

10. Even if you haven't had laser eye surgery, remember to hydrate your eyes too. I've noticed that my eyes get really dry on a run in the winter.

Those are my ten tips for protecting your skin while running in the winter, and I'm probably just touching the tip of the iceberg.

Teh Sick Sucks

I took a week's break from running after I got home, finally lacing up on Sunday for the first of two 9k run. I felt pretty good until the last kilometer, when my knees started to wobble a bit.

Then I went out last night. Maybe I didn't dress up warmly enough (the weather is getting better, so I'm having to rethink my clothing strategy), but I came home from a knee-bruising tempo run (which reminds me, I'll have to make an appointment with my AT), made dinner and sat down to eat it... and I could feel the sick settling into my head. Really, it descended like a heavy fog.

So now I am home sick, and looking for any running magazine that mentions anything on running when you're sick.

First Run Back with the Running Room

I marshaled my forces this morning, and made myself go to the Running Room for the first time in months. Since it was my first run in so long for so early in the morning, I had to carefully choose what to wear: my long winter running pants, an undershirt, my long sleeve half-marathon shirt, and my running jacket. For -1C, I felt a touch chilly, because the wind was pretty cold.

Getting there with a few minutes to spare gave me enough time to kick myself for having missed out on great social opportunities, to reacquaint myself with old friends, and to figure out which group was where. With a new manager, the style of sending groups out has changed, but I still got the same warm feeling of being among friends.

Since the half-marathon group was scheduled to do 6km today, I joined them. They were going a bit longer than I had wanted to, but I knew the run path very well. I dropped back a bit, as the pace leader was faster than I wanted to go, and started talking with the half-marathon clinic leader. I'm delighted that we talked, because she's leading the marathon clinic at the Slater St. store, where I'll be taking my half-marathon clinic in February.

My run, while thoroughly enjoyable with conversation, was cut to about 5.5km, because both my knees and my right Achilles tendon were aching. I know I'll have to start my knee-strengthening exercises, and sooner or later, I should consult with my athletic therapist.

Another race I am thinking of partaking in is the St. Patrick's Day 5k/10k on March 15th. I don't honestly know what distance I'll do; if it was on a Sunday, I would do the 10k as a long-run, but since it's a Saturday, I may just do the 5k for fun.

Now, I am warming up at home, as I never do well with cold winds and exercise. Stay warm out there!

I Hate Summer Running

As the title indicates, I hate running in the summer. Give me a winter run any day; at least I can warm up! There seems to be no way to cool down while running in the sun and humidity that blanket this city, except to not run. Which is sort of not the purpose.

We did 9k today, in spite of my not having done a long run in a couple of weeks and still battling the end of this cold. I did most of it admirably well, and with my trusty new Garmin, I kept pace pretty well. It wasn't until the last kilometer that I really started to feel like I couldn't continue, so I walked a lot of it. I'm just happy I was out there.

And then we went to a local pub and I had eggs benedict and totally ruined my exercise.

Cold 1, Jelly .5

I haven't run in about two weeks now. I'm appreciating how much that sucks now.

I went home for a week two weeks ago. I got a couple of fun runs in while I was home, but one night I left the window open, having forgotten how much the temperature drops in that area.
Long story short, I got sick, and have spent the last two weeks getting better, and I don't think I'm quite 'there' yet. It started in my nose and throat, but as they say, shit rolls down hill, and the cold moved into my lungs.

Today, I tried a run, and managed to make it half-way before I gave up the ghost, due to a few things:
Insufficient nutrition: Yeah, I was dumb and didn't eat very well.
Heat: Holy hell is it hot out there at noon. Not only that, it's impossible to choose a better side of the street to run on, because the sun is right overhead.
Not enough water: Since I was only planning to do 4k out there, I didn't think it'd be so bad. Lesson learned.
Damn cold: The cough is still in my lungs, though so much lesser than it was a week ago.

Fortunately (or so I keep telling myself), we're still really early in the running program, so I am hoping to bounce back without too much difficulty.

Something that I've been wanting to do for a while, and hopefully will be able to, is running in the morning before work. The problem is that I am very bad at getting up and doing anything more strenuous than having a shower and downing some Cheerios. Maybe I'll give it a shot this week when I have more time off of work.

And last but not least, I got my shiny new wrist toy! The Garmin Forerunner 305 now clunkenly adorns my wrist, and I've got to learn how to use it. First thing: changing the miles to kilometers. Things seem faster that way.

Owie.

I missed the 4km run yesterday, because I was instead trying out.

Though it felt closer to some kind of voluntary torture. I was put through sprint drills, plyometrics, regular strength tests, defense scrimmages, and then the full-on scrimmage against the other half.
By the end of it, all the muscles in my upper legs felt like painful lead.

And then I did the ultimate silly thing, and went to do my long-slow run of 8km today.

If I thought it was hard getting onto and off of chairs yesterday, it's worse today.

Almost half-way through today's run (from the store, up along the canal to the Mackenzie King Bridge and back), I developed a stitch in what I believe was my diaphragm. I'm not entirely certain if that was the location, but it hurt with every breath I took. I took that as a sign that, as much as I want to be in good shape for 10km, my body's health is more important, and I walked as much as I needed to. I also took a short-cut home, up Holmwood St. instead of continuing down to the bridge.

I will definitely be taking tomorrow off in order to recuperate for (hopefully) Tuesday run and then Wednesday's hill training.

Common Sense > Stubbornness

As a follow-up to yesterday's post, common sense totally trumps stubbornness.

When I woke up this morning, I didn't feel so much as a twinge from my hamstring. I will credit to going no faster than a walk yesterday.

This morning, the weather was -6 with wind chill, but I dressed warmly on top and in my new running capris. Turns out that was a good idea - doing 7km in that weather is enough to bring a sweat but not to overheat. And nary a complaint from the hamstring.

The knees were not pleased at not being stretched out, though.

In other news, I now have an exercise ball! My AT and I have been talking about it for a while, and I decided to take the plunge. It's a trusted brand, Everlast (they do a lot of boxing gear too), comes with a DVD, inflating instructions, two-way pump, and the ball. All for $20 at Walmart.
Can't wait for my first full work-out!

Where Common Sense Trumps Stubbornness

I went to watch my clinic's presentation about biomechanics today, but I myself did not run. My hamstring began to hurt yesterday, and during my athletic therapist (AT) appointment, she recommended not playing Ultimate last night, to preserve any goodwill my hamstring had for me today.

When I stopped playing Ulti half-way through the game, I consoled myself with thoughts that at least I'd be able to run today.
When I got up this morning, I realized that I was still in a bit of pain, and though I could run today, the 4km I would do today would not be nearly as important as the 7km run tomorrow.

It didn't help that today's heavy mist/drizzly rain is cold and non-enjoyable.

So now I relax at home, only sort-of watching soccer, and dreaming of tomorrow's run.

Remember, kids: one day of injury-preventative rest can save you two weeks or more of injury-recovery rest.

Cheat Well, Cheat Often

So in this repeat-of-week-6-which-is-actually-week7, I have cheated again. I went out today and did my first eight-minute run, and then started my second. I forgot to check my watch in time and ran an extra minute. Then, since I was having so much fun, I decided to run one more minute. So I really did 8+1+10+1. Bad, naughty Jelly.

I can now feel it a bit in my legs, and darn doesn't that feel good! I can't wait to do it again tomorrow!

In other news, I went to my osteopath, because it felt like I had more muscle on my dominant side than the other, in my back. It's something I've noticed since I started running, that my back feels tenser on one side after the other. If I tense the muscles of my back, it feels like there's nothing on my left-hand side, but my right side is tensing right along nicely. I didn't think had been caused by running because I couldn't figure where it would have come from.
Anyways, I saw my osteopath, and she said that there was quite a bit more muscle definition along the right side of my spine than my left. It's not unusual, and she didn't seem worried or put out by it. My almost obsessive need for symmetry is put out, though - if my muscles aren't even, how can the rest of my world be?
She gave me an exercise called the Superman. I think the video link provides a very good explanation.
She also noted that my pelvis is very well-positioned. She sounded a bit surprised about that - a lot of runners have tilted pelvises, I've heard. I'd like thank riding horses for my spectacular pelvic positioning. Now a word from our sponsors.

I have signed up for my Running Room course. I'm a bit nervous - will I keep up? Is my pace on par for the others? Will I like running with people, or will they like running with me?
These are all silly worries that, according to my psych class, is a sign of a maladaptive stress reaction, which is pretty much the story of my life. However, I've paid so much money on it that I can't let myself not go. As P. would say, I'll be fine, I just have to relax. Relaaaax!

Trying Week 6 Again

I am trying this week over, a bit like Groundhog Day, but all week, and only with running. Essentially, the way I felt on Monday got worse over the week, and though the cold never moved into my lungs, my head was so tired and achy that the idea of running gave it a headache.

Yesterday the windchill was chilly, and today was better by only 2C. But I decided that I've got to get back out there and running if I'm ever going to do 10K in three months. I was tired, cold, and reluctant, but I went out there, and I did it anyways.

Of course, I should probably take the advice from Runner's World and build up to running 8+1x2, but I was having so much fun out there that I went the whole way anyway. If anyone was taking advice from my blog, I would tell them to build up to the pace they were running before, be safe, love your knees, and take your time. But that's not the point: this is my blog, and learn from my mistakes!

As I was taking a quick extra jog back, I was so very glad to be out there and running again. It reaffirmed why I am doing this: because I feel good, I enjoy the small ache in my leg, I love the way I see myself in the mirror. And it makes me feel worth it.

Week 4

So week three ended with a bit of a whimper (or was that my thigh muscle?), and week four came roaring with great weather. Today was -6, and I wore three layers and the coat.

Yesterday, I actually covered 4.2k, and did some extra-fun sprints on the way home. My thigh muscle is still tight, and I'm a wee bit worried on that, so if it's not better by Wednesday, I'll see the Osteopath on it.

Today was good. I'm onto 5/1x3+2/1x1, and I think my body is responding splendidly. At one point, my right knee hurt on the inside, but I kept running (not the smartest idea), and it worked its way through. I really must remember to do all my stretches, no matter how long it takes. Recovery time after injuring myself will take a lot longer!

A few times, I felt the weariness in my pace, especially on the third rep, but I kept going. I can't tell if I varied my speed at all.

I've also noticed that not everyone in Ottawa is diligent about cleaning their sidewalks! Please, people, think of the runners! Think of me! Running on ice, however buried in snow it may be, is a scary proposition, and I like it just slightly less than running on the road.

I got my acknowledgment of payment from the race people: I'm in, and this is really real.

End Week 2, Start Week 3

I forgot to write about yesterday's run, but there's not much to write on. It was the end of the run 3 minutes/walk 1 minute x 5, and I didn't really enjoy it. The weather was a whoppin' 3C ABOVE zero, so I dressed a lot lighter - in fact, too lightly. One skin layer and a top is not enough for that.

Today, however, began the 4/1x4, and I loved it. There were a few times that I looked at my watch and was surprised to see I still had a minute of running left, but it didn't hurt to keep going. The sidewalks were relatively bare, due to the high temperature, the breeze was quiet, and the air with just a touch of chill. I had a skin layer, shirt, and long-sleeve top.

None of my joints hurt either. Sometimes a knee aches for a few strides, but it goes away. Once in a while, one calf will pull a bit, or the achilles, but I haven't had to stop and make it better. Sometimes, I feel the inside of my patella (the knee cap) aching, but I should warm up better.

The only cause for concern is my breathing right now. It's fine through out the run, even on bad runs, but I'm wheezing a bit now. Maybe I'll take P's advice and see a doctor about asthma. I really don't want to have it diagnosed.

Don't get me wrong - asthma can't stop me from doing anything I want to do. My sister has had asthma all her life, and she's a national gold medalist in boxing. But at the same time, I know how much of a pain in the ass and the lungs asthma can be, having to remember keyswalletcellphonepuffer makes it one item more to forget at home one day.

All in all, though, I'm pretty lucky. And as long as I can run, it'll be okay.

I Can Has Cold

As of this morning, I think I will have to acknowledge that I am getting a cold.

I can fight it and ignore the signs and pretend that everything will be okay, but there's more at stake than just my pride.

First, there's the running. So I'm not going to run today, but I will tomorrow.

Second, I am going to Trois-Rivières this weekend to see my sister, and I will have to run there.

So I'm going to take it easy and take short-cuts when I can - today, I'm getting a ride in to work. Maybe I'll get a ride home, too.

What Would John (Stanton) Do?