Run a Marathon, Make a Friend

Since I haven't been running regularly (if at all), this running blog has suffered from a serious dearth of postings. I realize I never completed my NYC Marathon recaps. I recently wrote a short piece on NYC for the LA Leggers newsletter. The story focused on the morning before the marathon. Enjoy the read, and I'll recap on the actually marathon soon - before the new year :)

Long-distance running is best appreciated as a group sport, and if you keep this in mind when travelling solo to a marathon, the experience is never a solitary one. I remembered this recently at the New York City Marathon.

  

I got into the Marathon on my first try and was scheduled to run it in 2010, but had to postpone due to injury. By the time I arrived in Staten Island at 6:15 am on November 6, 2011, it felt like a long time coming.

  

I was most nervous about this part - the waiting around for hours part. My corral was one of the last of the 10:40 am crowd scheduled to leave. Luckily, the weather was nice and I came prepared with plenty of items - large towel, garbage bags, pillow, mylar blanket, food, extra clothes, and even magazines to pass the time.

  

Amidst roughly 47,000 people, I found a great grassy area under a pitched tent. I set up camp and tried to rest. With my eyes closed, I listened to the energy of the crowd nearby - a trio of Finnish men, a large group of Team In Training runners, and eventually two women right next to me. They sounded like close friends. I got up and introduced myself.

  

Both from New York, it turned out that Lori and Joanie had just met. This happens at races - we runners are generally friendly people, and if we are open to it, can make fast friendships - even just for one day. Inez, a smiling woman in her 60's, soon joined our group. She came decked out in an aquamarine polyester track suit (which she later donated). Inez brought with her the sunshine. She was from Holland, and came with a huge 1000+ delegation of Dutch runners. For them, New York is the mother of all marathons. I think we all felt her enthusiasm.

Lori, Joanie and Inez in our "camping" area

Picture of Inez - she came with this smile when we first met her.

"A bunch of hippies gathered under some bridge in Staten Island"

 

I mention these women because the waiting around part I was so worried about earlier turned into the highlight of the day. We took care of each other, offered food, advice, Vaseline, and watched each other's items when one of us made a pit stop. Most importantly, we offered company. We were amongst many thousands gathered under the Verrazano-Narrows Bridge, like a bunch of groupies waiting for their favorite band to perform. Some people sat alone on the concrete - I vividly recall one person who wrapped himself tightly in a mylar blanket ball against the fence. Not all runners are social, but you are missing out if you don't welcome the community aspect of the sport. 

Joanie and I waiting in our corral (thanks to Inez for this picture)

Lori left for her corral early, and Joanie, Inez and I set off together. We joined Inez in her corral - corral 65 - in the back of the pack. We exchanged kisses and hugs, wished each other good luck, and to the sounds of Frank Sinatra's "New York, New York", we were off.

New York City Marathon Expo

I will bypass the details of the evening arriving into New York City. Suffice it to say, that I will get a cab next time flying into Newark with more than one carry-on. Arriving in a crowded Penn Station and waiting for a cab may have been fun and exhilarating ten years ago, but I was over all that. For the first time in a long time, I preferred L.A. to New York.

That evening, I had dinner with my godfather and his wife. It took about five stops before we found a restaurant that had room for us and which measured high on their foodie palate (I just wanted to eat and go to sleep!). We ended up dining at a very nice Italian restaurant. The ambiance was complete with a bunch of loud New Yorkers next to our booth. Of course, I walked everywhere with my running shoes since I didn't want to exacerbate my calf pain in the name of social acceptance.

The next day, I took a cab to the site of the New York City Expo. I had big expectations but the expo did not deliver. Booth rentals must have been really expensive, since the diversity of running organizations, events, and stores, was severely lacking. On a positive note, I was very happy to see that Running Skirts was in attendance. I would plan on running in my black skirt  on marathon day. "Gone for a Run" also had a booth, and I purchased a 26.2 decal for my car. The Asics area was huge, and I bought a lovely turquoise long sleeve shirt to wear under my Leggers singlet, as well as a license plate holder, and a signature Asics/ING New York City Marathon duffel bag. 

Miraculously, I ran into a Legger friend, who then joined me for lunch at my very favorite Amish Market in Chelsea with my friend Daniel. I bought an extra sandwich since I was worried that I would get hungry marathon day. After lunch, I headed back to the hotel, and then took a cab to meet up with Heather at her hotel around Park Avenue and 71st. I was put in touch with Heather through L.A. Sports Massage since were both flying to New York from L.A. for the event. She raised $3500 for UNICEF! I was very happy to meet her, and we had spaghetti at a very old-school Italian place near her hotel. Her injury problems sounded worse than mine, so it was comforting to know that we injured runners were out there and ready to make it to the finish together.

Grabbing a cab back to the hotel was craazzzy, so I took a short walk. Looking back at it now, I can't completely recall all my pre-race rituals, but I was very thankful to get that extra hour of sleep due to daylight savings. I went over the location of the shuttle pick up on the map. I set three alarms for 3:00 A.M. and went to sleep.

6.5 miles before New York

Back to running in my favorite route around Brentwood. No pain for 6.5 miles. This was good news. I could estimate that for at least double that - 13 miles - I would be Ok. I would leave to New York happy, but cautious.

10 Days Post-Injury

I read online somewhere that the minimum rest required for a calf injury is ten days if the injury is nominal (six weeks if moderate), so I waited about that long  before I tried running again. I ran with my calf compression sleeves in Balboa Park, and you know what? It hurt! This wasn't good. At some point, I removed the compression sleeve and this made it less painful. I would try one more run on Wednesday and hope to be able to eek out at least 6 miles.

My physical therapist also began taping my knee. I would run with the taping on Wednesday and see how that improved my overall knee pain.

Spectating at L.A. Rock 'n' Roll Half-Marathon

Since my calf had "popped", I decided to take about 10 days off from running. The New York City Marathon was just two weeks away. After consulting with my massage therapist, I was convinced that I hadn't torn anything. I would go to her as well as my PT, and plan for New York.

So on Sunday, October 30, I went off to another day of spectating - this time in Downtown L.A. I took the subway and settled around mile 8/mile 12 in a central downtown location. My friend and fellow Legger Liz had met up with her group at the start, and she joined me soon as well. It turned out to be quite a warm day. We were fully equipped with pretzels, cowbells, and oranges. There was a very big Legger turnout. Oh yeah, since it was the day before Halloween, there were a lot of costumes - I also think any costumed runner received a free beer at the end (party with Brett Michaels!). I spotted at least four Waldos in the crowd, and about that many Elvi. Adam and Eve were also in attendance with strategically placed fig leaves.

Overall I heard people liked this event, although the route was not the preferred old City of Angels Half. RnR gives you big medals and usually promises good headliners. All in all, we had fun, hope they did too!

Liz giving out oranges to a grateful Legger.

Here I am in a picture taken by Legger Jennifer Fah

Injury!

So on Saturday, I made a very early running date - probably a little too early - 5:15 a.m. I was watching the Pearl Jam documentary on PBS the night before, and perhaps too excited from that, I missed my alarm at 4:00 a.m. I got up half an hour later, and by the time my running buddy and I connected, it was about 5:45 a.m. The point here is that I didn't stretch or warm up.

Even after we started, I requested we stop around mile 2 and stretch, but that didn't stop my calf muscle from rebelling. Around mile 4.3, I felt a sudden pain, and even heard an audible noise - like a mattress coil coming undone. I pulled over. True, I was pushing the pace a little, but I blame it on not warming up. We walked the 4.3 miles back. I was sad and worried the whole time. We stopped for ice, and with Adriana's help and the help of my headband and an extra plastic bag, secured a bag of ice to my calf. Now, nearly a week later, my recovery has progressed a lot with massage and PT, but working out (not running just yet) causes my calf to tense up.

And yet....nothing will stop me from participating in the New York Marathon! What would a running life be without injury? It would be fantasy. Now I remember a Runner's World article I read a while ago that featured an elite runner who trained himself - he warmed-up and cooled-down for 45 whole minutes each. If I can get a 15 minute warm up, I'll be happy.

Spectating at Rock n' Roll Los Angeles on Sunday.

See you there!

12 miles with a new running buddy

I met Legger Adriana (first time meeting) around 5:30 a.m. on Saturday for a 13 miler. I had to be back at home base at 8:30, so I worked my way backwards and 5:30 was the earliest I could conceive starting, so that would yield about 13 miles.

We started a little late, but it was still dark outside, and continued to stay dark for about 45 minutes, when the sun came up. The weather was surprisingly un-chilly for an early morning in Santa Monica.

The first several miles went by soooo quickly - I need to run early in the dark more often. Somewhere between dreamland and reality, it all felt a little bit easier.

Adriana and I became fast friends - exchanging personal stories and sharing advice. On a long run, I have found that the mix of physical and emotional exertion results in opening up to another person. Adriana is a newbie Legger who has two marathons and 1 half under her belt (the Chips and Salsa Half-Marathon in Albuquerque - with - you guessed it - chips and salsa at the end).

We ended up running about 12.2 miles. Great run. Planning for 16-18 miles this Saturday for my longest run before NY in 3 weeks.

Happy running!

Running As a Spectator Event

On Sunday, a friend and I drove to Long Beach to watch the Long Beach Half and Full Marathon. I was prepared for a nice day of spectating, ans was fully prepared with camping chair, sandwiches, hand-made signs, and pretzels and Starbursts to hand out. The pink cowbell I purchased from the Run with Donna 26.2 website hasn't made it in the mail yet, otherwise I would have brought that too! That being said, all you really need to be a successful spectator is your presence, and your cheering voice.

We arrived at the Start Line around 6:30 a.m. I have never done this race before, and was glad to see how easy it was to park and get to the starting line. Liz and I only saw a few Leggers, so we hung out at the Start until the masses were released. We then walked about 1.5 miles to the vicinity of Mile 11 (half) and Mile 24 (full) to set up out chairs. I wanted to go a little further, but Liz thought we may get tired walking back afterward.

It was kind of funny how we had our chairs set up - all we needed was a cooler of beer and we could have been tailgating at a football game. Except we didn't have much time to tailgate since soon the lead half-marathoner came through. But we did wait about two hours for the marathoners.

I knew people in both the full and half events, and kept a watchful eye out for them. Along the way, I was happy to see Leggers whom I recognized. Here is a photo(taken by Legger Jennifer) of us spectating:



By the end of the day, all the pretzels and Starburts I brought were consumed. The day turned out to be rather hot, so the pretzels were pretty popular (necessary salt for long-distance runners). Liz even helped out with the water station at Mile 25.

Some interesting sights along the course:

A marathoner pushing a Pomeranian in a stroller - It's funny, I saw the dog at the beginning, and then again around mile 24-25. She seemed extremely happy.

A marathoner dressed as Superman, complete in tights over his running shorts.

A troupe of women dressed elaborately as witches in the bike race.

Sighting of Yolanda Holder, the keeper of the Guinness Record for most marathons completed by a woman in a single year.

Sadly, I didn't see my Pasadena Marathon friend Lan, or Legger Carol, but they did great. I was also very happy for Legger Michelle who made amazing time and cut her PR by over an hour.

Spectating is A LOT of fun. You get to support people who don't even know, most of whom are in a very good mood. I was looking at the route for the Los Angeles Rock n' Roll Half-Marathon to determine where I will spectate that day - the problem is that I'm unfamiliar with the area (all around downtown) and have to figure out the best place - Is it just me, or does the course look like it goes through South Central?

Happy running, and happy spectating!

14 miles

The weekend's 14 miler went pretty well. The only thing - it's still dark at 6:30 a.m. I planned on wearing my prescription sunglasses the whole time (didn't wear contacts), so I had to bring my regular glasses and store the sunglasses somewhere in the back of my pants. During these long runs, I become a long-distance traveler and have to hide things all over the place. A baggie of pretzels, water, Gatorade - things tend to fall off.

I started with the 13:30 min/mile pace group running 2:1 intervals. I need to run on a pretty flat surface or my runner's knee flares up - so no uphills or downhills (however gradual). Our route was pretty good - I kept with the group for their entire 10 miles, then went on my own for 4.

Before the run, I took a couple of Aleve. I like Aleve but its use (Naproxen) isn't recommended during marathons because of its potential harmful effects on kidneys and salt retention. It's too bad since I prefer it to Tylenol, but I'll manage.

After a Leggers board meeting, I went to Ralphs and picked up a couple bags of ice for an ice bath. I have, surprisingly, gotten very good and staying in an ice bath. I can manage for about 10+ minutes. Reading material helps.

Happy training!

Running with Injuries

My 12 mile run last weekend was successful overall. I started off with the 13.5 pace group and had my first taste at 1:1 intervals. It's funny - before you know it, there's a walk break. They also incorporated mile repeats every even mile. I even didn't mind the first mile repeat. It was the second one, around mile 4, that started creating pain in my knee.

So I peeled off from the group. I applied a sample of BioFreeze which I had carried with me. BioFreeze is a cooling agent with Menthol popular for those with an active lifestyle (supposedly Chaz Bono is using it because of his dancing injury). I had taken two Alleve at the start of the day and that eventually kicked in. I did some quick dynamic stretches, and ran the way back along Speedway, and then the Venice Boardwalk, on my own.

I kept the 1:1 intervals on my watch, but ran at a 2:1. I discovered I like having my watch go off every minute. It's a nice reminder without looking at my wrist constantly.

My run went pretty well until around mile 10. I passed the walkers on the Santa Monica stairs, and ran through the snazzy Santa Monica residential streets before heading back. It was on my way back to the Senior Center (possibly because of slight decline), that I was having pain, this time in my other knee.

All in all, I was happy with the run. I came home and had an ice bath. Note to self: Need to buy twice the amount of ice next time.


I've been very cognizant of my form. In a lot of running tomes and magazines (even Shape this month), there is a big push against heel-striking. I don't think I was ever much of a heel striker, and since my stride is already pretty short, I don't think this is a big problem. But I do advise runners to notice their form when they run. Even the arm swing - back and forth, not side to side, and not too high. In race photos, I occasionally see my hands a little to high, giving myself the thumbs up (not sure why I do this!)

I also went to the Sports MD and got the official diagnosis of runner's knee. No tears to the miniscus or ligaments, thank Goodness. Back to physical therapy.

Reducing mileage for the long run this weekend.

Happy running!

Running is Group Running

My first group run of the season was last Saturday. Running with a group is so much fun, and it makes the effort so much less noticeable. Because of my injuries (which I am starting to discover the root of - including hip imbalance), I am slowing down my group pace and am running with the 13.5's. They have some interesting tactics. For example, this weekend, they will run every odd mile as a mile repeat. I am a little anxious about that, but considering the group head mentor, I know I am in good hands!

Other than that, the Long Beach Half-Marathon is coming up, and after watching a video that will be featured in a future Leggers newsletter (courtesy of John Flynn), I am tempted to register. If I don't, I will plan on going out to support the crowd as a spectator. If you have never watched a half-marathon or marathon before, do it. After finished the 5K at the L.A. Marathon in 2008, I planted myself next to some nice people in front of the L.A. Coliseum and watched the marathon. It was so exciting – I ran it the following year.

Oh, I have been reading "Run for Life", the book our group has selected to distribute to. When I first got it last year, I didn't find it as easy to read as those by Jeff Galloway (which I love) or Frank Shorter’s. The book doesn’t have a lot of bells and whistles in terms of how it looks. But I tried again last night, and once you get past the lack of advanced publishing, it isn't a bad book. It is from a casual runner's perspective, not an elite’s. It actually got me to seriously consider running barefoot for a couple of miles to see how it affects my form - or maybe get a pair of those Vibrom 5-fingers.

Planning on 12 miles this Saturday. See you there!

The inflexible Runner

I used to be relatively flexible. In yoga, I could lie on my back and catapult my legs so far behind me that they would touch the ground over my heard. I would do the "happy baby" pose - grabbing my feet and rocking on the floor - a sort of massage for the spine. Well since I started running, and perhaps not doing yoga as frequently, these moves are now more difficult. I am less flexible. Poses that used to be easy, are now hard. I can't throw my legs as far back anymore, and happy baby tends to send a painful stiff feeling down my back. Pigeon pose, which is said to be a great stretch for runners, is also more difficult now.

Through running, I have gained a lot. But one thing I have lost is my flexibility. Runners just aren't the most flexible people. But as long as I keep stretching what I can, I hope to find a nice balance. I may not have a happy baby, but at least I'll have a happy medium.

happy running!

New Garmin Velcro Strap

My Garmin strap fell apart in Paris, so I went on Amazon and purchased a velcro replacement. I had the watch for about 1.5 years before the original plastic band ripped, which seemed to be the amount of time other straps lasted when I read reviews on-line.

The strap is inexpensive, and a lot more user-friendly than the original plastic. Also, you can tighten the velcro easily and adjust the fit better. The only downside is that the fabric must be cleaned regularly since it can get sweaty after a long run.

So if your Garmin breaks, don't fret! You can go velcro or just buy an identical replacement online.

Running Season Back in Session!

The L.A. Leggers 2011-2012 season is almost upon us!

For me, it feels like the season never ended since I've been involved with the Board since April and have been in touch with Legger friends.

This Saturday will be the first of two orientations for new members, although returning members are welcome to join in on the new season fun. The first ever Leggers Expo will take place with our sponsors. All new Leggers should come at 7:00 AM for the timed-mile to determine what pace group best meets your needs.

When I first did the timed-mile three years ago, I ran a 9:40 mile/minute (Of course I sprinted toward the end, which you are not supposed to do). If you add about 1-1:30 minutes that that time, it gives you an estimate of what your marathon pace should be. At the time, I was doing a lot of short races, so I thought I could handle a 10 minute/mile for the marathon. Boy, was I wrong!

Register at www.laleggers.org today. The next orientation will be August 13th.

Happy group running!

Running Around and Feeling Groovy

Last night I reviewed my running log from Paris and was quite happy I managed to complete at least 10 runs there. This is significant since I am returning to the sport from injury and a two month absence. My time in Paris was a return to running, and I’m excited to have a detailed training schedule to get me from here to New York in November.

I completed my first post-Paris run last night- a full week since my last run. I went to my old Brentwood area with 5 miles in mind.

On the plane I had read a detailed article about the benefits of dynamic versus static stretching before a run, so I decided to try it out. I had also learned this lesson from my 15 year old cousin Cyrus who runs track. He even insisted on first doing his dynamic stretches at 10:30pm one night before we walked over to the Trocadero to watch the fireworks on Bastille Day.

I was a little anxious of doing dynamic stretches in public. I don’t normally see people doing a carioca warm-up down a sidewalk. But I felt good so decided to do it anyway. I jogged a little and then did a series of "Toy Soldiers" (walking with knees straight), Knee knicks, butt kicks, walking lunges, and "Hackey Sacks". After five minutes of these, I took off.
My run was very pleasant. My Garmin watch was all over the place (yeah, right, 7:00 minute/ mile?) but the out of whack fast time felt like a reflection of how I was feeling - pretty groovy. I started my adult running around Brentwood, and it felt really good coming back. I love running just before dusk, especially in this heat. My favorite part is when all the water sprinklers start working along Montana. I managed to clock in my 5 miles and felt pretty good about it.

Join me for a new LA Leggers season starting up soon! Sign up today at laleggers.org

The LA Leggers season is starting up soon! Sign up today here.
Happy running!

Running in Paris

In Paris, I have started running again. There is still knee pain, but the Bois du Bologne forest is so enjoyable, that I put that on the back burner.

The weather so far is beautiful – not like the last time I was here when I ran in the cold and snow, keeping a cautious eye on the ground under my feet so that I didn’t slip on any hard icy patches. Paris is actually a big running town. I see them all over the place, in the bois, on the street, complete in skin tight running clothes and fuel belts. There are more men than women runners – and everyone looks pretty fit. At Decathlon, the French sporting goods store, I took a stroll through the running section. There are different brands here, but a lot of the same. I notice that the French fuel belts are a lot cheaper than the American ones.
My sights are set on the New York Marathon, and I hope to come to Paris next year in April for the Paris Marathon.
For now, I will slowly increase my mileage to only 6 miles, practice my strength training exercises, and hope to heal my knee. It would help if I lost a few pounds, after not running regularly for several months, I have come to appreciate how the sport helps in weight maintenance.

The Los Angeles Leggers official training season starts with orientations on July 23 and 30. Check out our new website at www.laleggers.org to register.

Springtime Recap on My Runner's Almanac

Since I haven't posted anything in two months, I am going to summarize some of the key related events that have transpired since May.

First, I attended the Pasadena Marathon in an official capacity as an L.A. Leggers representative, complete with L.A. Leggers big blue canopy, snacks, blue bedazzled hats, and plenty of cheer and high-fiving enthusiasm. The incredible Rosa (also a board member), her amazing husband Floyd, and two volunteers and I handed out support, chips, candy, and Band-Aids at the 18 mile (marathon) 10 mile (half) marker. Lots of Leggers were out, and I was lucky enough to see Lan Bui - my friend who I met at last year's race when we walked to the start line together from the parking lot. Lan completed the Palos Verdes Marathon just the day before, and she along with some other ultra runners, were the debut class to complete the Palos-Dena Challenge. Rosa was at Palos Verdes yesterday and recognized several people.

I really love the Pasadena Marathon. Sure, it was hard last year, but witnessing it from the day's vantage point as a volunteer, everyone seemed to enjoy it, and the coziness of this small race offeres all the hometown warm feelings that a larger race can't provide. Rosa and I were so entranced, we said we would run Pasadena next year. Actually, she said we would do the Palos-Dena Challenge, and I told her she could do that one on her own!


Another running related activity has been my involvement with the L.A. Leggers board. I remember last year, when the season ended, and it felt like forever before it was August and we were ready to start training again. Being on the board erases that - since we meet regularly either for monthly board meetings, committee meetings, or mandatory early morning senior center desk duties. I have enjoyed being on the board so far, and encourage everyone to join when the season starts July 23 with our first of two orientations. Stay tuned for membership info on our soon to be new website at www.laleggers.org.

Early June, I participated in a very long walk, or rather a big stroll, with Legger John Flynn, his father-in-law, and a host of other good-natured people as we walked about 16 miles along the entire length of Santa Monica Blvd. Stops included the Hollywood Forever Cemetary (where a stranger introduced me to astrology via playing cards - I'm a 7 of clubs), theater row, the Slut Walk, and part of route 66 where deciphered all of the 66 related lamp post ornamentals. I received my first black toe from this endeavor, and learned that if you walk in L.A., and have a swagger that only comes from walking 10+ miles, then you make friends with the local homeless. We were offered discounted bus tickets.

I haven't been running much since the L.A. Marathon because of injury, but I did join a gym and have been attending regularly. I'll be off to Paris next week, and hope to run in the Bois de Bulogne as often as I can. Stay tuned!

Bosu Ball Madness

I went to the gym last Friday, armed with a barrage of BOSU Ball exercises and an iron will to do them all.

I joined a new gym recently, allowing me to perform crazy looking exercise moves on fun contraptions any time I like. The BOSU Ball doesn't come cheap, so it saves me the possibility of purchasing it and not using it at home (like my STEP purchase two years ago). At least when I'm at the gym, I am forced to do it.

Now although I had several exercises prepared to try on this stabilizing ball, very few came easily. My sit-ups included a lot of wobbling, and hardly looked as effortless as this picture:



Who is this amazingly coordinated lady? My version included rolling all over the place.

I also tried squats on it, which was an easier move. I also like using the flat surface for planks, and push-ups like this:




The most difficult move was lunges. This meant standing on the BOSU ball, and lunging backward. If you aren't embarrassed by falling all over the place willingly in front of other people, go ahead and try it. Lunging forwarding onto the ball, would be a better alternative:





Next time, I will try these side lunges:



I don't see the BOSU Ball used often at the gym. I think it is because people just don't know what to do with it. Good news for me, since I plan to use it regularly.

New Disney Race - Complete with Wings

Run Disney is adding a new race to its repertoire - If you are shut out of the already sold-out Disneyland Half-Marathon labor day weekend, put on some wings and flutter through the new Tinker Bell Half-Marathon debuting January 2012. This one goes through the Disney resort and the city of Anaheim.

Penned as a women's race, I've been told that men can also participate. The press release claims that the event will attract 10,000 participants. Since it is a winter race, maybe Disney will consider free or discounted park entry during the off-season?

Only if we believe fairies really exist.



http://www.examiner.com/disney-travel-in-national/disney-sports-announces-new-disneyland-race-the-tinker-bell-half-marathon

No pain, no gain - Not!

Today was my regular physical therapy appointment with Kristy at Paulseth & Associates in Century City. I am always pumped up after these session – Yes, I will do my PT exercises at home. Yes, I will strength train regularly. Yes, yes, yes! But once I get home, all my “yesses” turn into big fat lazy “nos”. One reason? The lure of a nice comfy couch and realty TV after a long day at work.

Kristy is treating my calf pain and a more recent knee pain connected to my IT band. After today’s session, I rolled up and down a hard black foam roller under the guidance of an aide. “How does the black one feel?” she inquires, as there is also a softer white foam roller. Kristy had massaged my left IT band and it was left sore, so the rolling hurt. “No pain, no gain!” I tell the aide. “Um, that’s not really what we stand for.” True – pain is a big no-no for someone who sees injured people all day.

“No pain, no gain” needs to be qualified for runners. Physical pain is never a good thing. Soreness is OK, but not pain. That’s the sign that the body is overworked, underprepared, and on the threshold of going from “not that bad” to “bad”. Mental pain is OK, but hopefully with consistent training, that gets better.

I know I am the culprit for my problems. I have been lax on strength training, stretching and cross-training, thus resulting in more pain and less gain. The IT band, a common issue for runners, came up during the marathon, disguised as knee discomfort. My calf issue stems (amongst other things) from a tight Achilles tendon and stiff ankle. The ankle and foot exercises Kristy has taught me are very helpful, as are regular ultrasound and icing. I have already seen the benefits. I had no discomfort in my right calf at the 10K on Sunday, but still have the IT pain. Recovery doesn’t happen over night.

Now I just have to remember to do my stretches and exercises during the week.