Monday night, I did the following workout at the gym:

Lower body: three sets each on the Leg press machine, Leg curl machine, Leg extension machine, Inner thigh machine, Outer thigh machine (not circuit style – I needed to guard the machine I was using!). I enjoy leg machines because they allow me to work with more weight than I can use when I’m doing squats or lunges (my shoulders tend to give up before my legs do). However, some experts advise against using leg curl and leg extension machines because then can put a lot of pressure on the knee joint. Approach with caution.

Core: weighted overhead crunches (held 6-lb medicine ball at arms length over chest), reverse crunch, side crunch on stability ball (circuit style)

Tuesday night, I did the following workout at home:

Upper body: Three sets each of Dumbbell shrugs, Lower back extension on Stability ball, Chest press with dumbbells, Lateral/front raises, Standing triceps extension, V bicep curls (i.e., with arms forming W shape) to body) (circuit style)

Do you prefer following a weight-training program or do you prefer freelancing it?

The run itself was fairly uneventful. I got home two hours and 20 minutes later cold, starving and in a fair bit of knee pain. I stretched on the floor, snacking on Triscuits to get my blood sugar up (cracker – hamstring stretch – cracker – piriformis stretch), while Mr. Shuffler made dinner. I dragged myself upstairs and had a long, hot shower at his suggestion as my teeth were starting to chatter from cold. Afterwards, I sat on the futon wearing two layers of everything, a hood pulled up over my head and mittens while Mr. Shuffler served dinner (which I ate with my mittens on) and then he washed the dishes because my legs hurt so much every time I stood up.

As I was moaning and groaning in bed a few hours later, I had an epiphany. No, it wasn’t “Long runs are the tool of Satan.” It was, “Friends and family should have to consent before someone is allowed to train for a longer race.” I’ve often said that it takes a village to support a runner. But that’s just the everyday-type stuff like buying them running gear for birthdays and reading their annoying Facebook updates without de-friending them (“15 km this morning. Woot!”). When you start ramping up your mileage, that’s when things can really get ugly. Now there’s new and fascinating injuries to complain about, ridiculous schedules that must be adhered to and all kinds of dietary restrictions because fibre and tempo runs just don’t mix. The race starts at 7am, instead of 9am and your spectators have to cheer for upwards of five hours (okay, maybe that’s just my spectators – sorry Mum and Dad!). The training schedule may go 16 weeks instead of 8 and there’s the charmingly-named taper madness at the end. All of this is experienced not just by the runner but also by their supporters. Whether they are actively running alongside you, massaging your achy legs or painting your toenails to hide the black one or whether 90% of your conversations now focus on running, they go through the long-distance race process too.

So, here’s my new idea: when you sign up for a long distance race, the online registration form asks you if this is the furthest you’ve ever raced. If you check “yes”, you are then asked to type in the e-mails of your five closest family members/friends – the people you talk to or see every week. They are then required to complete an online form themselves indicating that they are behind your decision and are prepared to deal with your annoying self for the next 8 or 12 or 16 weeks. Majority rules so you need at least three out of five supporters.

Thinking about all this, I turned to Mr. Shuffler and said not “You are the best and most supportive partner a runner could ask for” but “You realize this is just the beginning, right?” with an evil chuckle. To his credit, he didn’t try to smother me with a pillow. He may have threatened to trade me in for a nice girlfriend but I was too busy complaining about my knees again.

Stitch: It would appear so.

Dana: After all these months, why?

Stitch: *shrugs*

Dana: Is it my posture? Am I hunching over too much?

Stitch: Maybe.

Dana: It is what I had for breakfast yesterday?

Stitch: Maybe.

Dana: Did I have too much liquid or too little liquid before running?

Stitch: Maybe.

Dana: Is it because I went running in the morning and I never do that?

Stitch: Maybe.

Dana: Because I really dislike running in the morning and you make it so much worse.

Stitch: It’s probably that.

Dana: So are you going to be hanging around making a nuisance of yourself for a while now?

Stitch: Magic 8 ball says, “Ask again later”.

Dana: I’m training for a marathon now and I really don’t need you getting in the way.

Stitch: That’s not how I roll.

Dana: I’m starting to think that you’re just some kind of lesser demon and what I really need is an exorcism.

Stitch: Good luck with that. The banishing ceremony didn’t work, did it?

Dana: *sigh*

Stitch: That’s the spirit! Let’s go for a run!

One of my 2012 running-related resolutions was to get back to documenting my workouts. I am proud to report that this resolution has gone swimmingly. Here are my stats for January:

# of days run: 16/31

inside/outside runs: 6 on treadmill/10 outside

Total mileage: 102.5km

Longest run: 15km, this past Sunday. It wasn’t pretty. There was much jumping over puddles and climbing over snowbanks. My left knee is still upset at me. It signed on for running, not an obstacle course.

Shortest run: 1.5km

# of strength-training sessions: 9

My February plans:

- continue running 4-5 times per week

- run the Winterman half-marathon on Sunday, February 19

- diversify and expand stretching program

- strength train each body section twice a week (i.e., upper body, core, lower body)

What are your goals for February 2012? How are the New Year’s running resolutions going (or not as the case may be)?

I walked into Montgomery massage therapy and was immediately given one of those forms to fill out where you’re asked to list every piece of medical information about yourself including medications you take, surgeries you’ve had and problems that you may have experienced in every body part ranging from your scalp to your toes. Not wanting people at my gym to think that Mr. Shuffler beats me, I checked the box to indicate that I bruise easily. Tracy Montgomery herself showed me to a room equipped with what looked like a low black-leather bench (I found later that it’s adjustable just like a dentist chair – neat!). She asked me some preliminary questions about my training and goals and then started assessing my legs. She pronounced them tight but not the worst she’d ever seen (I’ll take it!!).

Then we got started on the ART process. I say “we” because I felt that I was doing a significant portion of the work. For the uninitiated, ART essentially involves “de-gumming” your soft tissues. The beating that your legs take when you run sometimes result in your soft tissues (e.g., muscles, tendons, etc.) adhering to one another and creating scar tissue. This is considered problematic because it inhibits the proper movement of those muscles, tendons, etc. The treatment involves breaking up the adhesions by applying pressure and also stretching the affected area in the opposite direction at the same time. Tracy worked through each major muscle group in my legs and hips, leaning into a variety of spots while I tried to bring my knee up to my chest or kick my leg back. These kinds of movements can be surprisingly difficult when someone is pushing really hard on your muscles. However, I know that Tracy was working pretty hard too as our conversation was punctuated on both sides by a certain amount of breathlessness.

The treatment lasted about 35 minutes. Tracy said that often just one treatment of ART can be effective but if there are significant issues, massed treatment is preferable (i.e., having multiple treatments within a short period of time). In my case, she said that I could probably maintain the improvements through sports massage, stretching and hydration. I’m going for a run at the gym tonight so I’ll let you all know how it goes.

I returned to Sports 4 on Bank Street with my list and a heavy heart. I mean, I thought my Trimphs were “The Shoe”, the ones that I would run in for the rest of my life. The thought of abandoning the brand that had taken me so far – through long runs and my first half-marathons. How could I just switch shoes so casually? (As I re-read this paragraph, I realize that causing me to form an emotional attachment to an inanimate running shoe must be a sign of successful marketing on the part of the running shoe companies.)

At the shoe store, I was distracted from my angst when I got sucked into a long discussion with the sales guy and Papa Shuffler about the different types of running shoes and the potential benefits of running in minimalist shoes. It feels kind of funny to have a long talk that is punctuated by one person getting up and jogging around the room every few minutes.

I tried all of Ryan’s neutral suggestions, expecting that maybe the Saucony Echelon might be the best pick since I’m used to running in Sauconys but to my surprise, the Asics Fortitude 4s felt most comfortable. The Shuffler’s highly scientific system for selecting running shoes: “Do these shoes make me feel like running?”

Since then, I’ve taken my new Asics (pronounced ASS-icks) out for a few runs on the treadmill and they feel okay so far. I’m gradually working on the physical and emotional transition to a new pair of shoes. I returned to Sole Fit this morning, did a few more minutes on the treadmill and Ryan was able to show me the improvement using a side-by-side video comparison from last month. I was surprised at the difference that a simple shoe switch could make. My right foot, which had been landing at somewhat of a tilt relative to the ground, was now landing in a perfectly. So cool. This video evidence went a long way towards alleviating my shoe-guilt.

My new kicks!

Next up on my marathon journey: booking a sports massage to de-gum my legs (will someone please come and hold my hand?)

One of the hardest parts about having a running blog is when your running isn’t going too well, your blog suffers accordingly. Don’t worry, I’m not injured. I just feel…blah. Lately, my legs feel like lead on all my runs from the very start of the run. I haven’t managed to do a long run since January 16, though I tried on Tuesday. I spent an hour on the treadmill at an embarrassingly low speed before my legs informed me that if I didn’t stop running right this minute, they would not cooperate in the operation of the brake and gas pedals for the drive home. I felt pretty disappointed in myself. I wasn’t even cheered up when the older, chunky Italian gentleman at my gym who wears black dress socks to walk slowly on the treadmill said, “Hello, beautiful!” after my run (I know he says that to my mother too).

Part of the problem is that I’m not too sure what the problem is. My mileage has increased a bit but not that much. My diet isn’t ideal but it’s pretty much the same as it’s always been. I’m sleeping about as much as I usually do. So where has my mojo gone? Is this a mental or a physical issue? What should I do to get my energy back? Should I even be worrying about this or could this be just a natural lull in the training cycle? Help me, iRunNation! You’re my only hope.

**Suggestions, advice, recommendations or sympathy all welcomed on Twitter @Shufflersunite.**

Most of my therapy clients have been through the mill of life. Abuse of all kinds, neglect, stigmatization, relationship trouble, family trouble, work trouble, money trouble  – you name it, they’ve been through it. I’m sure your reaction on reading this is something like, “Those poor people! No one deserves to go through that kind of stress!”, which is usually mine too. Oddly enough, it’s not theirs. Whether they are experiencing symptoms of anxiety, depression, drug/alcohol abuse or something else entirely, most of them feel that they should have handled their problems better. They should have been able to deal with their issues, they should not have gotten sick, they should be “normal”, productive members of society. It’s such a common phenomenon among therapy clients that psychologist Albert Ellis called it “the tyranny of the shoulds” and advised patients to stop, “Shoulding all over ourselves”. (I’ve heard that he even invented a song about this but youtube wasn’t cooperating…)

I have definitely fallen prey to this phenomenon, both in running and in life. “I should run faster”, “I should run farther”, “I should run five days a week”, “I should update my blog more frequently” – there’s always something I could be doing better if I just put in a bit more effort. I find that so-called motivational stories in running magazines can sometimes be a terrible source of new “shoulds” for me. I read about an ER doc who runs at 4am before their shift, or a cancer survivor who ran through chemotherapy, or a former cardiac patient who lost half their bodyweight and finished a half-marathon in 1.5 hours and I feel inspired for about five seconds. Then I start to feel badly about myself: if people can overcome those kinds of adversity, why can’t I stop re-watching all six seasons of Lost, get off my couch and go for a run already? The problem with this kind of thinking is that it tends to make you feel badly about yourself, which tends to lower your mood and then you’re even less likely to get off the couch because your motivation is so low. No one ever wrote a training book called, “Shame yourself fast!”

Luckily, with a little practice, we can all stop “shoulding” on ourselves. The first battle is awareness: just try to notice how many times a day you “should” yourself. (I sometimes joke with clients that I’m going to get a little bell and ring it every time they say the word “should”.) If you notice yourself “shoulding”, stop and ask yourself whether you would “should” someone you love in the same way. Would you say it to your child or a very good friend? Most people tend to be kinder to others than they are to themselves but I think we could all do with a little more self-compassion. Another approach you can use is the very technical “so what?” technique. So what if I never get faster? So what if I never run farther than 5km? Will people stop loving me? Will I lose my job? (Note: Does not apply to competitive athletes). Sometimes we can lose sight of the real meaning of what we do and it helps to gain a little perspective.

Does anyone else out there “should” on themselves when it comes to running? Have you found any other strategies that help you deal with this?

Round 1:  10-12 reps, did the entire circuit twice

- Leg press machine: 240 pounds

- Hamstring curl machine: 90 pounds

- Leg extension machine: 90 pounds (this one is always burn-y)

Round 2: 8-10 reps, did the entire circuit twice

- Bulgarian split squats with a 5-lb weight in each hand

- Deadlifts, 15lbs per hand

- Walking lunges, 15 lbs per hand

As I was trying to twist this post around to make it fit a running blog carefully planning this announcement,  it occurred to me the other day that if I had never met Mr. Shuffler, I might never have become a runner. Last January, I detailed my five attempts to start running before it finally “took” in 2007. If you don’t want to re-read the whole post, let’s just skip to the summer of 1999, six months after I started dating him (and I think my mother had stopped freaking out because I was only 15).

“The third time I tried running was the summer after grade 11.  I had recently started dating a boy who ran on the high school cross country team (this man later became Mr. Shuffler) and I wanted to impress him with my athleticism.  Having no idea how to go about this, I chose to run around the block every day, trying not to do any walking.  This lasted about a week.  I attribute this failure mostly to the fact that 1) it was July and 2) I had chosen mid-afternoon as the best time to run.  Luckily, the boy appreciated my other sterling personal qualities and so my little foray into running became irrelevant.”

I think part of the reason I’ve tried so hard and persisted so long with running is that I can be really, really stubborn when I’m unable to master something. I was not about to let some stupid activity get the better of me! (Flash forward about 12 years and that stupid activity gets the better of me at least once a week).

So I probably wouldn’t be The Shuffler if I had never met John. Then again, I’d probably be a very different person altogether if I had never met him. A much less happy person.

Moments are we made it official, on our balcony in Mexico

I’d like to extend big thank yous to everyone for the warm wishes we’ve received this week. And thank you also to the iRun team, especially my editor Kathleen, who wished us a lifetime of happiness and “mini Shufflers” (I hope they get their father’s speed), and Karen, the Endorphin Junkie, who was confused by the “Mr. Shuffler” nickname and thought we were already married (apologies to anyone else who was similarly confused. I thought “The Shuffling Boyfriend” or “The Shuffling Live-in Domestic Partner” might be a bit wordy.)