If the Knees are A-Knockin'

Thanks to my personal race photographer spectating last weekend, I have some lovely race photos of myself. I noticed my knees are a-knockin' and wanted to see if anyone had input on this? I don't recall seeing this prior to having to take the past year forever off, but either way I feel like it should be fixable. Perhaps some running form drills, stretch/strengthening exercises, or even just focusing on doing 'something' (the correct form) while running?

The other morning I tried to "feel" what my hips are doing while I run (is one side dropping) but needless to say it wasn't easy to tell. Nothing hurts, I just figured it was ugly running form and needed to be fixed, but so far I can't find anything via the googler.

Suggestions appreciated!

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Summer Rewind

Man, time flies. Two+ months since my last post? Slack!

Thankfully, I've been busy - both at work and at sweating. Hooray for being able to workout! Things have gone well since testing the waters in July and though I'm still not 100% (you should see my down dog), I'm glad to be moving again.

I've run a few races this summer and it's about time I posted the race recaps. No stellar performances but considering I had to take of 6 months this year and I'm having to start back at square one, they haven't been too shabby either. I haven't been good at sticking to my schedule and am only running 3-miles or less at a 10:00-ish/mile pace  not quite putting forth an effort to increase my mileage). I'm also only logging 9-miles a week ...or less. My motivation has returned and I'm ready to get back in the training groove and (hopefully) get better at running again.

August

Prediction 5k (trail) - No watches allowed. Ran with my sister; she predicted a 33:37 for us and we finished in 34:xx (got held up trying to cross slippery planks of wood over pluffy mud). I believe the winner was within seconds of their predicted time.

Entrance to the trails

Michelin 5k (for the work team/Corporate Shield series) - A couple years ago this was a "return to running" 5k for me when I had to take some time off for health reasons (non-injury). Being a mere one-month into attempting (slackingly) to get back in shape I didn't know what to expect. I chased down a co-worker and finished in 25:25 (8:09/mile).

Post-race sunset at BMW performance track

September
BMW 2-miler (again for the work team) - I last ran this race in 2008 (!!) and I was in much better shape back then. Two minutes slower this year at 14:36 BUT all my training runs have been at ~10:00/mile pace so I'll take it. I should also note that I dropped a 45# weight on my big toe in the morning and it took all day to quit throbbing. I was nervous about running on it or it being broken but it seems to be ok. I may lose the nail, but I am a runner, it wouldn't be the first.

My first stopping-the-watch finish photo

Troad 5k (trail) - This race was the morning after the BMW run. I had a free entry because work sponsored the race and offered the complimentary entries to the running team. I almost missed this race by sleeping through two alarms and shot up at 8:08am (the race was at 8:30). I threw on my clothes, ran my toothbrush over my teeth, and put my contacts in during the drive. The trail was very runnable (save for a few long climbs for these tired, unconditioned legs) and I finished in 28:48 (9:27/mile), good enough for 6th place female and 1st in my age group! Took home a beautiful toad trophy.

Start of the Troad (uphill) before heading into the woods

Troad finish. Note backwards banner?

CrossFit is still going too (don't worry my true love is still running). Over the summer I set some PRs on the power clean (125#), push press (120#), snatch (85#), and benchmark workout "Fran"* (8:22).

Back in February I sat for my Level 1 CrossFit certification and recently started teaching Kids class on Saturdays - so adorable! These kids get to do fun things like burpees, pushups, play dodgeball, and of course, run. They love to run! Also, they climb the 15' ropes faster than I can.

September also brought around my birthday and friends from the gym got me a big bag of M&M's, lottery ticket, and some gift cards. Unfortunately I was not the lucky lotto winner from SC you may have heard about (boo) and believe it or not it took me 5 days to eat the bag of M&M's! Must be this old age...

*For those who are curious, Fran is 21-15-9 reps of thrusters (front squat to overhead press) and pullups.

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Waving My Banner All Over the Place

I'm back!

Ok well sorta... Only a few days a week and for verrrrry short distances, but nonetheless I'm getting out for a few miles a week. It's wayyy better than staring longingly at my shoes all day!

I did a test run at the beach (1 mile in about 10 minutes) and though things didn't feel perfect they didn't feel bad either. I did a 2-miler the next day (with one at 8:40! not bad for 6-months off) and another 1-mile run later in the week. The glute/hip/whatever is a little achey at first but warms/loosens up/I stop thinking about it after a little while. Striding with my right leg feels less-natural and I have to make a conscious effort to drive the leg forward. Not sure if that's super weakness from favoring that side of my body this whole time or what. Any ideas or suggestions on making this feel/be natural again? Both of my chiropractors said if it doesn't feel any worse during/after running that I can/should keep at it - slowly.

In other news - I was contacted by BuildASign (www.buildasign.com) about partnering up and decided to get a banner for my beloved CrossFit gym. We have the perfect spot to hang it in at our new facility (we're moving from 1600sq ft to 6000+ sq ft) and the owner/other members are excited to hang it from our team tent at local competitions we attend.

I ordered a 3x6 ft banner. The process was simple - you can upload your image to their site or use some of their "clipart" type stuff. They assured me the image looked good on their end before printing (I was worried it would be fuzzy when enlarged to 3x6 feet) and it shipped in a timely manner.

BuildASign is a true sign and banner maker business and the banner turned out great. The vinyl seems to be of decent quality and there is a grommet hole in each corner for reinforced hanging. My only complaint is that the side edges were not 'doubled up'/folded over the same way the top/bottom ones were for extra reinforcement. Overall it's a good quality banner and looks sharp in the new gym and will look awesome at upcoming competitions (including one this weekend!).

Disclaimer: The banner was provided to me free of charge in exchange for this product review. A 3x6ft banner would normally cost about $45, which seems reasonable to me. The opinions of the service and product received are my own.

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