“You need to take two full rest days immediately.”

My trainer was scolding me! I couldn’t believe I was hearing this — again. I thought to myself, I’m running less, like he asked. I’m cross-training MORE, like he said. I even have biceps from doing nearly 30 straight days of workouts! He should be impressed!

I could feel my skin getting warm. I felt ashamed of myself for not being able to do more and ‘get away with it’. He could see it on my face, yet . . . → Read More: Being Held Back: The Dilemma of Rest]]>

“We need coaches to prescribe rest rather than workload, as athletes will always overdose.” –Jureg Feldman, FACT Canada

“You need to take two full rest days immediately.”

My trainer was scolding me! I couldn’t believe I was hearing this — again. I thought to myself, I’m running less, like he asked. I’m cross-training MORE, like he said. I even have biceps from doing nearly 30 straight days of workouts! He should be impressed!

I could feel my skin getting warm. I felt ashamed of myself for not being able to do more and ‘get away with it’. He could see it on my face, yet he continued to lecture me. He asked me honestly why I am afraid of a rest day. Is it because I am afraid I will lose all the I’ve worked for and gain 100 lbs back because of too much rest? I replied that that’s part of it, but it’s also that I feel this need to cross something off my list every day. That workout is one thing I know I can do, and do right. The satisfaction I get can’t be gained from RESTING.

When I rest, it feels like everything is on hold. I feel like someone hit the pause button on my progress and growth, and I’m not getting any better that day. When in fact, all the gains we make from our workouts are made when we are resting and recovering. In my case, my heart rate was incredibly high, a sure sign of overtraining. My heart couldn’t repair itself when it hadn’t had a rest day in 30 days. My heart. I need my heart! I took those two rest days, plus some.

The dilemma for athletes isn’t that we can’t and won’t do more. We’ll do it all, if you ask us. We’ll run every damn day, each one harder than the next. We’ll push it with two-a-days, always rise to the occasion, and we cannot say no to a challenge.

Our bodies will pay the price for it. We’ll suffer injuries, fatigue, burnout.

My solution: in order to be able to FEEL like I did something to better myself on my rest days, I decided to stretch really well on those days. I’ll warm my body up just a bit, and then stretch it out. I can ‘check’ that off my list and try to remind myself I’m getting better that day.

How do you react to being ‘held back’? Is it hard to take a rest day? Does anyone remind you to get the rest you need?

One of the benefits of having a large network of fit friends is that, by reaching out on Twitter and Dailymile, I’ve been able to gather lots of advice regarding how to heal my . . . → Read More: Recovering from an injury: a collection of good advice]]>

If you’ve ever dealt with an injury as a runner, you know it is frustrating and your brain tries to take over and tell you that you are being lazy by resting, and that you should push it past the point of pain no matter what the consequence. But, you and I both know that’s the wrong way to approach things.

One of the benefits of having a large network of fit friends is that, by reaching out on Twitter and Dailymile, I’ve been able to gather lots of advice regarding how to heal my hamstring injury.

I know some pretty smart people, so I’d like to share what I’ve gathered… Keep in mind that although the advice was given to me to recover a hamstring injury, it’s absolutely applicable across all types of injuries… because most of it centers on patience, faith, and creativity.

* * * * *

Photo by Jesslee Cuizon

“I was off for 4 weeks and came back stronger. Bikram, swimming, cycling, and whatever else that doesn’t hurt your hamstring will support your endurance. Doing NOTHING will set you back, doing something will make you STRONGER.  I have complete faith you will be back to yourself soon, as long as you stick to the plan.”

* * *

“I hurt my hamstring in October 2009 and was more or less out of running commission for the better part of two years. I don’t want to scare you…just caution you not to make the mistakes I made of trying to run too much, too fast, too soon. Let that sucker rest. You mentioned that it alternates between not being too bad and so sore you can barely sit on it…mine was exactly the same. The original injury started mid-hamstring but eventually made it’s way to upper ham / lower glute. I had to sit on something (like a tennis ball) at work sometimes to relieve the pain. Don’t freak out about the two years. I think there were many things I could have done to drastically shorten it…like proper physical therapy…but I didn’t. I alternated between doing nothing and running too hard. Just go easy…super easy…and do other stuff. Maybe a couple weeks off … or maybe a month off. Then very gentle stretching and strengthening. Find some sort of cardio other than running for a while.”

* * *

“With less training hours, you can focus on improving your health. Fitness and health are not the same thing. And before you work on fitness, you need to establish a strong health foundation.  Taking more time to rest, fine tuning dietary needs and focusing on improving overall health will lay the ground work to start adding miles safely when you are pain free again. Down time from training is a great time to lose extra weight, work on flexibility, do a cleanse, improve your mechanics and do all the things that get pushed off to the side when you are focused on your goal.”

* * *

“Instead of NO running and then right into two- and three- a days… ease your way back in and try to stay as consistent as possible when you get back. The seesaw of doing lots, getting burned out, not doing much, getting inspired and then going at it HARD (with not much build up), getting injured and being forced to rest, etc, … seems more frustrating than just going out for a run when you don’t feel like it, because you know it will help guard you from future injuries.”

* * *

“The best way to do it is to always finish the run and the week feeling like you could’ve/should’ve done more. You know you could have done more, so you’re comfortable pushing a little harder next week. You feel like you should’ve done more, so you WANT to do more next week. If you can do that every week (difficult, but not impossible), you’ll always have the confidence and the motivation to do the next thing.”

* * * * *

Here’s hoping you can rest and rehab through whatever injury you’re dealing with and that you come back stronger and ready for great tings. I also hope that when you DO recover you will reach out to another who is struggling and let them know you’ve been there, too. It can make all the difference in the world.

Recovery from any injury or surgery usually comes with its fair share of pain. It can be really difficult to stay motivated during the healing process. What happens if your injury leads to chronic pain? What if you find yourself facing a chronic injury pattern, or a physical condition that limits your ability to be active because of pain? It can be very frustrating, de-motivating, and I have known more than a few people that have given up an active lifestyle because of chronic pain. Devastating.

I’m doing a variety of things to manage the chronic pain that comes with my . . . → Read More: Reconstructing a Beer Runner: Acupuncture, What’s with the Needles?]]>

Hey gang.

Recovery from any injury or surgery usually comes with its fair share of pain. It can be really difficult to stay motivated during the healing process. What happens if your injury leads to chronic pain? What if you find yourself facing a chronic injury pattern, or a physical condition that limits your ability to be active because of pain? It can be very frustrating, de-motivating, and I have known more than a few people that have given up an active lifestyle because of chronic pain. Devastating.

I’m doing a variety of things to manage the chronic pain that comes with my condition.

• Modified exercise plan (I’m not too proud to do some low impact training, yo. Water aerobics, FTW!)
• Heat/Ice Therapy
• Regular Physical Therapy (twice weekly)
• Medical Massage Therapy
• Acupuncture

I am going to spend some time talking about each of these activities over the next few weeks, but today I want to share my acupuncture experience with you.

Photo by Gomesmam

How does acupuncture work?

“According to the Eastern Tradition of Medicine: Traditional Acupuncturists believe that where Qi becomes blocked pain and illness develop. Qi flows through channels, called meridians.

Meridians traverse the body and run from head to toe. Acupuncture points are located along the meridians. There are 352 commonly used acupuncture points. Traditional Chinese Medicine believes blockages in the flow of Qi may be due to physical, mental or psychological trauma.

Traditional Five Element Acupuncturists believe that the body does not function as a separate entity (like a machine) to the mind and spirit. It is sometimes very evident that emotional or mental stress produces physical symptoms such as headaches, indigestion, palpitations and bowel problems. It is also apparent that physical problems, such as chronic disease or severe pain, have a detrimental effect on our spirit and emotions; we may become depressed, tearful, angry or frustrated. In Five Element Acupuncture, body, mind and spirit are treated as one and each person is considered as a unique individual.

According to the Western Tradition of Medicine: Acupuncture stimulates the release of natural pain killing chemicals within the body. These are released in several areas of the body – around the needles, in the spinal cord where the nerves run, and in the brain. Acupuncture also causes the release of other natural substances in the body which promote healing and aid recovery.”

Source: Peter Sadler, www.petersadler.net

I have been so fortunate to find a practitioner who is incredibly educated and compassionate. We spent most of our first session going over a very detailed medical and physical history. She really wanted to examine all aspects of my life, even beyond my neurological issues and recent surgeries. She wanted to know about my diet, my sleep habits, my digestion, my skin, how much I sweat, etc. We really dug into all aspects of my routine. Once she felt she had a bit of a feel for what I wanted as an outcome from my treatment, we finished off the first session in one of my new favorite places…her table.

After listening to the pulses of each of the meridians, she had to decide on needle placement, based on my condition and what I wanted to accomplish. (Pain relief, increased physical and emotional strength, anti-inflammation of tissues, and the ability to return to the active lifestyle that I love.) She inserted the needles at specific points on my body. The needle insertion doesn’t hurt. (The needles are very thin and solid, so they don’t hurt like the stick of a hypodermic needle.) In fact, as she inserted certain needles into particular points, I began to feel unusual sensations in my body. Rush of comforting heat, tingling, maybe even…floaty? Heh heh. To be perfectly honest, I don’t yet know how to describe all of the sensations I feel when undergoing treatment. Here’s what I do know.

When I am laying on the table with all of the needles inserted, I begin a journey, and it’s different each time. My body goes through an incredible range of sensations. Ranging from a zinger of mild discomfort to a feeling that my body isn’t even touching the table… I know, I know. Totally weird, right? Well it is. It’s weird, and new, and maybe something is happening that I don’t understand, but dammit, something is happening, and I like it.

A couple months into weekly treatments, what changes have I seen?

• Reduction of inflammation in my tissues – (I have also changed my diet to support anti-inflammation of my tissues.)
• Increased mental clarity – Inability to concentrate or think clearly at times is a big problem for patients with too much cerebrospinal fluid, it’s referred to a “brain fog”, and it is incredibly frustrating.
• Reduced usage of analgesics and narcotics for pain management.
• Reduced stress that comes with chronic pain.
• Gradual increase in physical activity.
• Increased stamina – If you know me personally, you know that I work A LOT and that the @MobileInterns keep me hopping. Every day poses challenges, I feel better equipped to face them.
• I LOVE treatment. It is a physical and emotional comfort for me.

So, there you have it. Two months ago, I did not have an opinion about acupuncture. I went into this completely open minded, but not overly hopeful. (Okay, maybe I was a little bit skeptical. Just a little.) I am stunned at the change I have seen in my body and my heart in just two months. I attribute some of this to the treatment itself, and rest of it to my practitioner, Jen. She is one of the kindest, funniest, honest human beings I have ever been fortunate enough to meet. She makes my life better, she makes it easier to be grateful for the beautiful life I have, even when the day is long and the road is hard.

I’m pretty sure that last sentence was a rip off of some random song lyric. Awesome.

Later Gators.

Next post: Physical Therapy, aka “Getting Strong Now!” (Can you hear the Rocky music?)

I’ve been a bit of a slacker in getting my series installments up here on FitMilwaukee.com, and I feel pretty bad about that. So, I’m sorry. (Inhale, exhale.) Now that I’ve acknowledged that I haven’t been able to keep up with my previously promised blogging schedule, and apologized for being such a slacktard, I’m moving on.

That’s how I’m working on getting through the ups and downs of recovering from surgery, dealing with the ups and downs of my condition, and coping through setbacks in the healing process and training schedule. I acknowledge the frustration, disappointment, sadness, or just general pissed-off-ness, . . . → Read More: Reconstructing a Beer Runner – Try again.]]>

Hi. Howareya.

I’ve been a bit of a slacker in getting my series installments up here on FitMilwaukee.com, and I feel pretty bad about that. So, I’m sorry. (Inhale, exhale.) Now that I’ve acknowledged that I haven’t been able to keep up with my previously promised blogging schedule, and apologized for being such a slacktard, I’m moving on.

That’s how I’m working on getting through the ups and downs of recovering from surgery, dealing with the ups and downs of my condition, and coping through setbacks in the healing process and training schedule. I acknowledge the frustration, disappointment, sadness, or just general pissed-off-ness, and then I let it go. I think it’s really helping me stay focused on healing. Setbacks are part of healing from any injury or illness. Setbacks can turn a great week of workouts, a strong month of physical therapy, or even the feeling you get from your first post-injury half marathon into a puddle of disappointment, complete with a sniveling beer runner, wallowing in the middle of it. Setbacks. Total assholes.

I totally took this photo on a walk. Ooooooh look at the symbolism. (Snerk.)

So, while I’ve been able to do a lot of things in the past weeks, spend more time with my kids, travel a bit more for work, and get more physical therapy and ACUPUNCTURE(!) into my schedule, I haven’t been cleared to run yet. The latest setback in January was a big one. I will be returning to a more regular workout schedule this coming Thursday. That was kind of a long time to wait. (Since early January…) I’m worried about the possibility of another setback. Sometimes I feel like I just NEED it to be okay THIS time. I have another half mary to train for… I’m nervous… I get my self all in a tizzy… So, how will I handle another setback?

I’m going to try something that my amazing (and very wise) acupuncturist has taught me.

“Touch it and let it go.”

It’s something she learned from her yogi guru a very long time ago. Those big fears, disappointments, traumas, even memories, can follow you around and keep you from having the strength to get back up and try again. So, you acknowledge the pain, frustration, sadness, even guilt, (that’s the touch it part) and then let it go. Really let it go. Holding on to that crap will only make it harder for you to get up and try again.

And that’s how you’ll get there.  It won’t be in one big glorious triumph. It’ll be a few stops and starts. It might take a little longer than you thought, but that’s how you’ll do it. By trying again.

Next week’s post: What’s with the needles? Acupuncture for treating injuries.

This is the part where you visit Christine’s site, read the Spoon Theory, and then come back. Go! (And then come back!)

Photo by Eva Eckblad

The first time I read that piece, I cried. Hard. Someone had put into words exactly what frustrates me about my medical shenanigans. Each day I have a fixed number of spoons to use, and I have to plan my life around that. Along . . . → Read More: Reconstructing a Beer Runner: Spoons.]]>

For those of you that have never heard of the “Spoon Theory” by Christine Miseradino, I encourage you to go to her website and read it. Then come back. It’s okay. I’ll wait.

This is the part where you visit Christine’s site, read the Spoon Theory, and then come back. Go! (And then come back!)

Photo by Eva Eckblad

The first time I read that piece, I cried. Hard. Someone had put into words exactly what frustrates me about my medical shenanigans. Each day I have a fixed number of spoons to use, and I have to plan my life around that. Along with work, kids, and other regular stuff, how am I supposed to maintain any sort of training schedule?

The past two months have been frustrating for trying to meet with my trainer on a regular schedule, to adhere to any walking or running plan, or even have enough energy after work to play with my kids or make dinner for my family. Some days, just getting showered and dressed takes everything I got. I get so frustrated.

So I’ve decided to look at training a bit differently.

I am always conscious of how many spoons I have at my disposal on any given day. I am also aware that sudden head pain or loss of vision could cut that number in half. I am no longer predictable. So here’s what I’ve decided to do. On the days that I only have enough spoons to get through the “regular” stuff, that’s what I’ll do. It might be disappointing if I was looking forward to a run with friends or an event that I’d trained for, but that is what I’ve got to accept, and I’m (mostly) done crying about it.

How will I make that all seem okay?

On the days that I know I’ve got extra spoons, I am going to get out there and rock people’s faces off. No, I’m going to rock my own face off. Or something. Well, whatever it is I’m doing, I’m going to rock it out. And apparently, there will be lots of people without faces, or, yes, well, it’s going to be really fucking awesome, is what I think I’m getting at.

An example of this face rocking madness? No problem.

This month I raised money for St. Jude’s Children’s Research Hospital. I was unable to train for the Half Marathon race this year, but I wanted to raise money for my favorite charity, go to Memphis to support my sister in her awesome kick-ass race day, and spend time with the patients, families and HEROES of St. Jude. It is my favorite Half Mary on the planet.

We drove 10 hours down to Memphis with no expectations. I went to bed Friday night with no expectations. I woke up on race day with no expectations. I dressed and walked to the starting line with an idea of what I could do, an idea of how many spoons I could burn today, and what it would cost me later in the week, but no expectations.

So, I started to walk.

Inspired by my REAL heroes, the kids of St. Jude, I pushed myself as fast as I could (14-15 minute miles), for almost 12 miles.

And then I ran.

I ran the last mile or so. I ran my first mile since my second surgery. I ran across the finish line feeling strong and happy and completely out of spoons.

And it was worth it.

So that’s how I’m going to figure out how to do this. I’m on my way to being the beer runner I once was. One spoon at a time.

Later gators.

My husband Augie looked at me that day and said, “If you can’t do it, then I’ll do it for you. I can’t make you better, and everyday I wish I could. I can do this, and when you are ready to . . . → Read More: Reconstructing A Beer Runner – Beer Runner By Proxy]]>

Months back, I was hit with the realization that I wasn’t going to be able to train for the half marathon that I had been planning for this winter. It was really hard for me to accept. Recovery had been taking longer than I had hoped, and accepting the fact that I would not be running for awhile was crushing.

My husband Augie looked at me that day and said, “If you can’t do it, then I’ll do it for you. I can’t make you better, and everyday I wish I could. I can do this, and when you are ready to get back to it, I’ll be ready to run beside you.”

And he wasn’t even a “runner”.

With the help of our Fit Milwaukee support system, the amazing folks in the dailymile community, and a lot of heart, Augie became a runner. A Beer Runner. Last weekend, Augie ran his first race. (EVER!) He ran the Tyranena Brewery Half Marathon. For me. He says I’m his inspiration, but he inspires me every day.

Photo of Augie on race day by Sarah Booth

We currently have plans to celebrate the one year anniversary of my first brain surgery together, on the course of the Door County Half Marathon. I know I’ll get there. He carried the torch while I was down so I could find my way back.

From the bottom of my heart, I want to thank my Sarah’s (Sarah B. and Sarah S.), Amy, Tracey, Rochelle, Annie, Stacy, and all the FitMKE kids that cheered Augie all the way through the course. Thanks to Amy for creating this awesome video below. I still cry every time I watch it.

And to Marty Burian. Marty, you are a dear friend, and amazing coach and one of the best human beings on this planet. Your support meant so much to Augie, and so much to me. Sticking by his side and running each step with him is something we will never forget.

And above all. Augie. Wow. You really did it. Being a part of your training has kept my mind in the game, even when my body has been at rest. I look forward to all the miles ahead.

A big thanks to Stacy Snook, Tracey Gessner, Sarah Booth and Amy Kant for the amazing photos used in the video. xo

The series will take readers through the ins and outs, ups and downs, triumphs and setbacks of rebuilding physical fitness after a long illness and treatment. Sara decided to write this series because she knows she’s not alone. Many people struggle with getting back . . . → Read More: Reconstructing a Beer Runner]]>

Reconstructing a Beer Runner is a new blog column on FitMilwaukee. Sara Santiago underwent multiple major surgeries in 2010 to treat several physically debilitating neurological conditions. While her prognosis is good, and she gets stronger each day as her body continues to heal from her surgeries, she knows that the road back to physical fitness will be challenging.

The series will take readers through the ins and outs, ups and downs, triumphs and setbacks of rebuilding physical fitness after a long illness and treatment. Sara decided to write this series because she knows she’s not alone. Many people struggle with getting back into a fitness routine (or starting for the first time) after injury, illness, or a major life change. Join Sara as she tries to navigate the road back to health and fitness with the help of the FitMilwaukee community. You can read more about Sara’s condition and medical shenanigans here. Follow @SaraSantiago on Twitter.

Hi. Howareya.

Hey. My name is Sara. I had brain surgery this year. Then I had another surgery on my spinal cord. I have lots of shiny new parts. I used to be a Beer Runner. I guess, inside, somewhere, the Beer Runner I was is still in there. I want to find her, take her by the hand, and tell her that I know this is going to be scary and hard, but we can bust her outta there.

I want to tell her that I forgive her for eating her feelings when things got frustrating, and when she felt sad because she couldn’t hold her kids. I want to tell her that it’s ok to feel jealous of her friends that got to run and bike all summer long. I want to tell her that, even though she’s chubby and flabby on the outside, her body will remember how to get back running half marathons. I want to tell her to be kind to herself. To be patient. I want to make this as easy as possible.

Except it won’t be. It’s going to be hard as hell. I have to build wasted muscle from scratch. I’ve gained twenty-five pounds. I can’t fit into most of my clothes. I’m embarrassed to wear my running gear. I want to reclaim my fitness and running routine more than anything, but I’m terrified to start. I’m afraid that I’ll be so disappointed with slow progress, or maybe a setback, that I’ll want to quit.

To sum up: I’m fat and scared and this is going to be hard.

But I’m going to do it anyway, because even if my own health and fitness weren’t incentive enough, I’d do it for the beer. Good lord, there will be beer. And shenanigans. Maybe some swear words.

So. It’s time to take the first steps. (Pun intended.) This week’s goal is to walk 12 miles (total for the week, roughly six 2mile walks) and begin physical therapy for muscle atrophy and tendon issues. My doctor wants to examine me at the end of the week. Wish me luck.

Later Gators.