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Longest Run in 4 years February 13, 2008

Posted by Lisa Sabin in boston marathon, fitness, marathon, running.
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The sun peaked over the horizon. Most sane people were still snoozing, when we started our run. Michelle excitedly pushed toward 8:30 pace, as I struggled for the first couple of miles. My GPS revealed a 155 HR, but I didn’t feel strong. I knew I had a long day ahead of me. We slowed our pace a bit when Andrea mentioned that we were starting out a little fast. There weren’t any complaints from me.
We ran down Madison to McGilvra to include part of the Seattle Marathon course. I have run this course in reverse countless times with groups I coached for Seattle Half Marathon or Mercer Island Half Marathon, over the years.

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Not Quite Ready To Run June 12, 2007

Posted by Lisa Sabin in boston marathon, Fitness Goals, Recovering From Injury, running.
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It’s been about 7 weeks since my last run.  I am finding that I am nervous about running again.  My podiatrist said to take it slow and start out with 20 minutes, on a soft surface. 

I’ve just had this feeling that something is not quite right.  I am not normally a cautious person.  I get really excited about training and running.  I’ve been sidelined with injury 3 times over the course of my “running career”.  I’ve been seriously running since 1994.  This year is a big year for me.  I really want to run the Boston Marathon in the Spring of 2008. 

Participating in a repetitive sport can cause imbalances. Some muscles are weaker and others are stronger

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Happy Feet! June 1, 2007

Posted by Lisa Sabin in boston marathon, Cortisone, Fitness Goals, Injury Prevention, Plantar Fasciitis, Recovering From Injury, running.
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My feet are happy! Cortisone is something that should not be abused, but there are times when it’s just what you need to get the healing process started!

Wednesday I went to my podiatrist to get a cortisone shot in my left heel. I must be getting tougher because the shot didn’t hurt that much….

Read more on my new blog at lisasabin.konamoxt.com

Boston Marathon April 16, 2007

Posted by Lisa Sabin in boston marathon, Endurance Training, fitness, running.
1 comment so far

I have a client named Steve, who’s daughter is a medical student at Tuft’s. She and a bunch of fellow students are running in Boston right now. Each student raised $1,000 or more for the school and trained together for the marathon.

This is her first marathon and the training has been a lot of fun. She has done the STP, in 1 day many times, so I know the run she’s used to endurance. I heard the they got a rainy start. Hopefully, it will clear up. Good luck Boston Marathon Runners! I wish I were there with you!

Recovering From Plantar, Moving Towards My Next Goal March 14, 2007

Posted by Lisa Sabin in Bloomsday, boston marathon, Fitness Goals, Plantar Fasciitis.
3 comments

Every week my plantar fasciitis has slowly improved. I really feel like I turned a corner last Saturday when I was able to run 51 minutes without serious pain. I met with my coach and we developed a new training plan to get me ready for Bloomsday. Here it is:

Run 4 days per week
3 of the runs will only be 30-35 minutes
The 4th day will be my long run
Stretch immediately after running!

Our plan is to increase my total running time by keeping the runs during the week shorter and increasing the long run. I have been running 3 days per week. I can also supplement cardio as long as it doesn’t negatively impact my feet. The Ellitical traininer bothers them, but cycling doesn’t. I’ll add spin class to my routine to improve my cardiovascular fitness. I’m also continuing with strength training and hot yoga.

I know if I weren’t working with a coach, I would probably ignore the pain and power through it. That would only delay my recovery. I am looking at my long term goal of running the Portland marathon, as a qualifier for Boston. I have to train smart to get there. I wouldn’t be where I am now without my coach. Thanks B!

Tempted To Cheat! February 28, 2007

Posted by Lisa Sabin in boston marathon, Fat Tuesday, nutrition, Weight Loss.
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I woke up this morning and found 6 boxes of girlscout cookies on the dining room table. They weren’t there when I went to bed! A friend of ours has two daughters who are girlscouts. Apparently, Phil didn’t know about my pact with my sister to give up sweets for lent! Either that or he just couldn’t resist a couple of cute kids.

They are in our freezer right now, out of sight, out of mind right? I feel like the guy in the movie “What It Takes.” He doesn’t keep any food in the house, so he won’t cheat.

The cookies are calling me! Should I keep my word? or support the scouts?
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Runnning and “The Serape Effect” February 19, 2007

Posted by Lisa Sabin in boston marathon, fitness, marathon, Plantar Fasciitis, Uncategorized.
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I spent the last two days in a seminar called “Following The Functional Path.” The speaker was Vern Gambetta, who is considered the father of functional training. I am sure most of you have heard of functional training. But you may not know what it is or how it applies to the runner.

If you have been following my blog, then you know that I am suffering from plantar fasciitis. I have been coaching and involved in the fitness industry since about 1997, when I started coaching gymnastics. I have been running seriously since 1993 and became a certified personal trainer in 2001. I have had plantar fasciitis off and on 3 times now. Each time that I have had a flare up of plantar fasciitis, I’ve gone to a podiatrist and looked at the problem from the feet. I am a bit of a pronator, but not an excessive pronator. I have had plantar fasciitis on both sides. I had forgotten that my symptoms were on the right side originally. My podiatrist gave me a cortisone shot in 2004, on the right side. Now I have it on the left.

I started thinking…I know I need to keep up with my strength training. I am not always consistent in the weight room. I love to run more than anything, so sometimes strength training takes a back seat to running or even cycling. Okay, it’s last on the list for me! That is beside the point though. Why did my plantar fasciitis move from the right to the left? I am not sure that I can answer that. The human body is complicated in the way it compensates for muscle tightness or weakness. It’s always changing.

I learned something new this weekend. Vern talked about the “Serape Effect” A serape is a Mexican or South American garment that crosses over the body in an “x” shape. No, it is not like the leather belts worn by the guys who string people upside down and give them shots of tequila in Cabo. Although, I felt like I could’ve used some tequila after some of the lunges Vern had us doing this weekend!

A key concept to understand in regard to core function is the “Serape Effect.” This concept was articulated by Logan and McKinney in their book “Kinesiology” over fifty years ago. The serape is a Mexican garment that is draped loosely over the shoulders and is crossed in front of the body. The concept serves to reinforce the concept of the muscles of the core as a connector. They identified the serape muscles as the rhomboids, serratus anterior, external obliques and internal obliques. These muscles working together are called the “Serape Effect.” Logan & McKinney state that: “The serape effect incorporates several major concepts which are vital to the understanding of movement. In ballistic actions such as throwing and kicking, the serape muscles add to the summation of internal forces. They also transfer internal force from a large body segment, the trunk, to relatively smaller body parts, the limbs. For example, the serape effect functions in throwing by summating, adding to, and transferring the internal forces generated in the lower limbs and pelvis to the throwing limb.” (Logan & McKinney p.154)
The serape effect clearly makes the connection that in overhead activities there is a definite hip to shoulder relationship. According to Logan and McKinney using the example of a right handed thrower: “There is a definite interaction between the pelvic girdle on the left and the throwing limb on the right by way of concentric contraction of the left internal oblique, right external oblique, and serratus anterior on the right at the initiation of the throw. The pelvic girdle is rotating to the left and the rib cage is rotating to the right.” (Logan & McKinney p 156) This movement paradigm is true in all overhead activities. It is a clear rational for training the core in diagonal and rotational patterns in order to take full advantage of core function. What is amazing is that this was articulated over fifty years ago and there are still people who do not take advantage of this naturally occurring phenomenon. This has broad implications in performance enhancement as well as injury prevention and rehabilitation.

This weekend Vern had us all line up and do some running without using our arms. This demonstated how much rotation occurs in running. After that, we did some walking while rotating our arms across the body, forwards and backwards. We did several variations of this simple exercise. What became apparent to me was that I had trouble rotating my upper body. I was tight rotating in the transverse plane.

I am going to incorporate more rotational movements into my routine, along with the usual squats and lunges. I have always known that it’s important to flex, extend and rotate and to work in all 3 planes of motion. Now I have a clearer understanding about how this applies to us runners. It’s important to be sports specific in your training. That means if there is a rotational component to running, then runners should not forget to include rotational movements in their training to prevent injury.

Thank you Vern for a great seminar. The two days were well spent.

Sources:
Vern Gambetta, Gambetta Sports Training Systems

Victory on Valentines Day February 14, 2007

Posted by Lisa Sabin in boston marathon, fitness, Plantar Fasciitis, running.
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My Son Chris surprised me with a Valentines Day Card!

I woke up for the 2nd day in a row without major heel pain. I rolled my heel on the golf ball, stretched my calves and made some coffee. I had a later start today, with my first appointment at 10 am.

I took advantage of the situation and ran. I ran through the neighborhood for about 52 minutes in my new orthodics. My back feels fine. I am keeping my fingers crossed. I think I may have turned a corner with the plantar fasciitis. I am going to ice, study and get ready to out for a Valentines Day dinner with my husband Phil.

Phil is also a fellow blogger and fitness enthusiast. Cycling is his favorite form of exercise. He has done a lot of fun rides, including a ride from Canada to Mexico with his uncle and brother. Check out his blog if you are into cycling etc.

2nd Run With Orthodics February 11, 2007

Posted by Lisa Sabin in boston marathon, Injury Prevention, Plantar Fasciitis, running.
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I headed out this morning to run for the second time in my new orthodics.  I have been working on breaking them in this week, or perhaps they are breaking me in.  My body has to make adjustments to get back into alignment. 

The first time I ran in the orthodics last week, I made the mistake of going a little too hard at the track.  Every step hurt.  I felt pretty pounded and a little discouraged.

I took the advice of my physical therapist and wore my orthodics every day this week, increasing the time every day.  I think I am getting used to them, but it’s going to take time. 

I started slowly this morning.  I nervously jogged to the high school and planned on running easy on the track.  It took me about 9:30 to make it up to the high school track, which is about 1 mile from my house.  I usually use the jog there as a warm up.  I began my first lap, just thinking about form and using both sides of my body equally.  I worked on keeping my shoulders down and keeping a steady pace.  I felt like I was going pretty slow, but I finished my first lap in 1:58.  It felt pretty good, although I felt a little ache in my heel.  It wasn’t bad like last week though.  I continued running laps until I completed a mile in 8:05.  I jogged the long way home, which added 1.25 onto my course.  I logged in 3.25 for the day.

I came home and iced my foot and rolled on the golf ball.  Not much of a work out, but it’s a start.  Hopefully, I will be able to run 2-3 days this next week.  I think I need to build the mileage back slowly. 

Listening To My Running Coach February 9, 2007

Posted by Lisa Sabin in boston marathon, marathon, running, yoga.
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I haven’t ran all week. I’ve been logging in 1/2 hour sessions on the Elliptical and lifting weights this week. I got up early to do Power Hot Yoga. My coach says I need to be selfish and make sure that I do my yoga every week. hotyogaofkirkland

I am going to run in my new orthodics tomorrow. I have taken a week off running. This has been difficult, but I am trusting the process. I am a control freak. I am not always good at letting things happen or waiting to see how it goes. I like to take charge. Running is one thing that makes me feel as if I am in control.

This is one of the reasons I am working with a coach. I don’t always do what is best for me. I am good at being disciplined and working hard. I am not always good at relaxing and giving myself a break. I think everyone needs coaches. I need someone there to help me see the big picture.