As I sat at my desk today working and printing out the 30 page manual for the Reach the Beach Relay, my thoughts drifted to November 4, 2012.

{Is it weird that I’m about to head to Boston to ride in van overnight and complete my longest mileage of running in a 24-hour period without sleep & all I can think about is NYCM?}

Obviously there’s a lot of preparation that goes into running a marathon. We won’t cover that here today. However, there are few strange things that I am doing to get my head in the game.

The unusual thing I’ve started doing? Wearing my hair the way I’ll wear it on marathon day during my long runs.

NYCM circa 2003 looking a little rough after 26.2

Told you it was weird.

No matter how unusual my quirks about getting ready for race day are they all add up to hopefully getting my head in the game.

171 days until NYCM 2012.

How do determine your time goals for a race?

What’s at the top of your running bucket list?

I’ll answer first and then I want to hear what you have to say.

This is year I’m focused on not setting specific time goals for most races. I believe I’ve said it before, but my goal for each race is to work hard and focus on the mental aspects of pushing when the going gets tough. Ultimately, I just want to see what I’m capable of at this point.

Running Bucket List:

• Run a relay race (which I’m doing next week)
• Complete the Empire State Building Run Up
• Boston Marathon
• Run a sub 6:00 mile

In the comment section, tell me your answers to these questions. I love hearing what your goals are and how you set them.

My big spring races for the year have come and gone. While on paper nothing interesting or overwhelming happened, in reality something interesting is happening.

As Theodora said on Facebook today, don’t jinx it. So, I won’t actually say as much as I’d like.

However, what I do want to say is a big fat “Thank you!” to Mike and everyone at Finish Line Physical Therapy. I’m not sure I could have run those two half marathons without their help.

Once a long long time ago I wrote that a reason to be on twitter was because you could enter contests and win cases of coconut water. Well, I’m amending that reason.

A good reason to be on twitter is to build relationships, follow interesting conversations and get advice from strangers. I often ask random questions like “can I use brown rice syrup instead of agave?” and get an answer. Sometimes you find the answer to something you weren’t specifically asking for help with.

That’s exactly what happened when Finish Line Physical Therapy said I could come in to use their Alter G (by the way you can call and schedule a time to try it out there yourself). While, I never actually made it on to the Alter G, I did end up on the treatment table.

While I’m still doing PT there, for the first time in forever I’m feeling hopeful that injuries will all be a thing of the past. And if for some reason they aren’t I know I’m in good hands.

This month’s Q&A is all about shin splints.

Q: We’ve all heard of the shin splints, but what exactly is it?

A: Shin splints, also called medial tibial stress syndrome, is a very frustrating injury for runners.  A shin splint can range from an irritation of the tibial bone to a stress fracture of the tibial bone or a tightness of the soft tissue around the tibia.  When the soft tissue is involved it is called anterior compartment syndrome.

The main symptom of shin splints is pain along the bony part of the tibia when running or exercising.  The pain may last even after you are finished with your run.  If you are experiencing extreme pressure along with pain that you have only when running (the pain and pressure usually goes away after you are finished running/exercising) this is more indicative of anterior compartment syndrome.  All of these aspects of shin splints can be very serious and should not be ignored!

Q: What are three things a runner can do to prevent shin splints?

A: #1) Ramp up your weekly mileage by no more than 10%

#2) Don’t forget to strengthen your core and hip muscles!!  These muscles are very important in stabilizing your pelvis and providing a strong base on which to run.  This will help to improve your body mechanics, improve your foot placement during running, and may help to take some of the load off the foot, ankle, and knees.

#3) You may need new running sneakers!!  Don’t forget to change out your sneakers every 400-500 miles!  When buying new sneakers try to go to a store that will allow you to run on a treadmill for a few minutes or even run outside (if they do not have a treadmill) before you buy the sneakers.  Some stores may even offer to videotape you on the treadmill to see if you are wearing the right shoe!

Q: What should one do at the first sign of shin pain or discomfort?

A: REST!!!  Stop running for about 2 weeks and use ice for about 10-15 minutes a few times a day (always wrap the ice in a towel…do not place the ice directly on the skin).  You can continue with cardio exercise such as swimming or the stationary bike as long as it does not increase your symptoms.

I also find that gentle stretching of the anterior aspect of the lower leg helps in both the bony and soft tissue types.  Believe it or not a gentle stretch for the anterior lower leg is the prayer stretch.  You want to hold the position for about 20-30 seconds and repeat 2-3 times daily.

Q: When should you see a specialist about the problem?

A: If the pain and/or pressure does not subside after rest and ice for 2 weeks it is time to get to the doctor.  You will need to get an MRI to rule out a stress fracture and get the correct diagnosis.  Then of course, I would recommend you go straight to a physical therapist to help you through your recovery and return you safely to your running routine.

Karen Litzy, MSPT graduated from Misericordia University with a Masters Degree in Physical Therapy.  She has over 14 years of experience as a licensed physical therapist in a variety of settings including inpatient hospital, school systems, outpatient orthopedic clinics, and Broadway shows.  She is currently the owner of a concierges, home health physical therapy practice in New York City.  She is also the host of the internet radio show Healthy Wealthy & Smart on www.talkingalternative.com. You can learn more about Karen on her website www.karenlitzy.com.

 There are so many things I could say about the Country Music 1/2 Marathon. I could tell you about the expo, the course, the hills, the heat, the humidity, and the unplanned circumstances of the weekend. I could tell you about almost peeing my pants (true story).

Or about eating a salt packet mid-race for the first time (it was weird, I didn’t like it, but I think it was a smart choice).

I could even tell you that my eleventh half marathon was one of the most challenging races I’ve ever ran.

But, I’ll spare you the sweaty details.

One of the rules for Girls on the Run is to try your best each and every day. We tell the girls that on some days trying your best may mean walking 1/2 a mile in practice and other days it may mean running a 5k.

While I wasn’t out there setting any impressive records or sprinting the last 5k to the finish line, I tried my best. The first four miles were so hard I wasn’t sure I’d finish the race.  Getting into a groove never happened and by mile seven I couldn’t bare looking up at the hills and the sun.

I tuned into my goals for the race, which were basically “try my best and see what happens.” So when I felt like crying, instead I sang along with the speakers and laughed out loud at how  many times I found myself singing “I’m sexy and I know it.”

It’s hard to not be disappointed with this race, but at the same time I learned that the heat is not my friend, Central Park is actually flat and despite all this I did meet my goals.

Now who can lead me to the nearest, flattest, coolest 1/2 Marathon Course? I’m ready to try my best again and smash my p.r.!

While at times I am fiercely focused and know exactly what I want, there are other times when I’m completely scattered. I’m hoping that through writing this, I’ll calm myself down and make a plan.

Runners are crazy. You know that, right? (just making sure)

Goals for Nashville:

#1) To run hard and without fear.

#2) To keep pushing when the going gets tough.

#3) To stay somewhat hydrated (it’s suppose to be H-O-T).

#4) To have fun

#5) To run with a grateful heart, a hopeful mind, and devoted legs.

And just like that writing out my goals gives me a feeling of centeredness and focus.

Do you write out your race day goals?

At first I was stressed out about it, but then magically forgot until I was getting ready for the race on Sunday. I quickly googled “running with a blister” and stumbled upon a forum suggesting duct tape.

And it worked!

Here’s what I did:

#1) Tore off a strip of duct tape that was about an inch longer than the band-aid, then tore that piece in half.

#2) Cut the edges of the duct tape so that the edges were round (as suggested on the forum).

#3) Covered the blister with the band-aid.

#4) Covered the band-aid with the duct tape.

While I acquired a new blister during the race this one didn’t bother me at all! Both the duck tape and band-aid stayed in place. It didn’t snag on my sock or shoe and came off easily after the race.

What blister remedies have you tried?

** Psst:  Erica Sara Designs is offering you a 10% discount. Just use the code “FIT10″. Offer expires April 27th, 2012.

Truth: Some weeks I despise rest days. I know I need it. I take them and yet my legs no matter how tired they are, yearn to run, lunge or spin. My brain seeks relief from the thoughts that weigh me down in the form of exercise endorphins.

Yet, I take that rest day even if it means I’m totally breaking my workout commitments for the week. Rest can be more important than working out at times, no matter how loudly my brain screams for it’s endorphin fix. Today has been one of these types of days.

Random Truth: I’ve had my outfit planned for the More/Fitness Magazine 1/2 since January because racing feels a bit like a big deal deserving of a put together outfit.

 What are you excited about this week? Do you plan outfits for races? Am I weird? (okay, don’t answer that one. i already know the answer.)

A comeback?

A new p.r.?

What is the strategy for Sunday?

#1) To ignore my ego.

#2) To acknowledge that my training may have not been full of hill repeats and speed workouts, but I’ve had some pretty solid 8,9,10, and 12 mile runs. Which means 13.1 should be okay.

#3) To focus this 13.1 mile effort as a training run for the Nashville 1/2. (key words: training run)

#4) To leave my watch at home.

#5) To have fun, smile, soak up the endorphins, enjoy the company and appreciate my body for all it enables me to do.

I’ve been wearing my Erica Sara 26.2 race bling to remind me that the race that’s most important to my heart and the reason I’m running these half marathons isn’t until November, but the hard work starts now.

For the record:

This is a year of redemption.

It most certainly is a comeback.

And those new p.r.’s… well I’ll be chasing those down later this year.

Setting my goals for 2012 was relatively easy. I failed to meet my 2011 goals, so they just got rolled over into another year. What has happened in the last year or more is that I’ve learned how to better prepare myself for success.

I’ve gone from running three times a week, to four. I’ve stopped doing workouts that don’t help me reach my running goals. I’ve focused my efforts on doing the workouts that work for me, not what works for others. Along the way my love for running has grown even more.

Watch Your Ego

I’ve been trying to pinpoint what my problem is right now. As soon as I read my dear friend, Erica’s post yesterday, I knew exactly what my problem is… It’s my ego. So, I grabbed my training plan and had a talk with myself. I made a few adjustments to it based off my goals for the upcoming four weeks. I have to thank Erica for these words:

Remember your strategy. Stick to it. DO NOT LET YOUR EGO TAKE OVER. Stop being such a wuss.

Ego, stop being such a punk, okay?

Find Inspiration

I’m finding inspiration by reading the blog Mile Posts by Dorthy Beal (she happens to be the bad ass woman in the pink arm sleeves you see in the video). She’s a mom of three with a marathon p.r. is 3:11:26. She works hard and achieves her dreams. I may not ever run a 3:11 marathon, but I can work hard and I can achieve my dreams!

How do you keep your ego in check?