Running and Fitness with a Newborn

(Click here for other posts in this series.)

One question I've been asked several times since Macie's birth is, "When can you start running again?"

My answer is a little conflicted.  

A little backstory:  I ran throughout my pregnancy.  I ran during the early weeks of morning sickness and right up until the day my water broke.  It boosted my energy level and stabilized my weight gain.  As I neared the end of the pregnancy, I tried to imagine how running would fit into my life with a newborn, suspecting the logistics would be tough.

For the first four or five weeks of Macie's life, I savored the break.  Even though I enjoy running, I knew my body needed rest and recuperation.  By six weeks, the desire to run returned, but I also started to face reality.  I may feel mentally ready to run, but I'm not sure my body is ready for it.  Despite staying fit during pregnancy, my back and lower abdomen are weak and achy postpartum.  My core needs strengthening before running will be comfortable or even advisable.

On top of that, my ideal time to run is early in the morning...but that's when Macie wakes to nurse.  She almost always goes back to sleep until eight or nine, but once I miss that early morning window, I need to use my time to manage breakfast, start school with the kids, or wash my face and hair!  I get a little sad when I realize a regular running routine is probably months away.  Aside from an occasional weekend run this spring, running can't be a priority for me in this season. 

I'm choosing to adopt the idea that a little exercise is better than no exercise at all.  Starting this coming week, I'm purposing to exercise in the house for 20 minutes at a time on 3 different days. I'm hoping that popping in a postpartum DVD (versus gearing up for the outdoors) will be easier to slip into my schedule.  I can exercise while Macie is right beside me and I can break it into smaller sessions, too, if she is fussy. 

Movement and health are my motivators.  Weight loss is not my goal and since breastfeeding burns 300-500 per day, I'm also focusing on high quality nutrition.  I can always find time to eat!  

Any tips for me?  

How can I strengthen my core muscles?  

Any experience with exercising or running postpartum?  

What are some nutrient dense snacks I can keep on hand?

An Index of Helpful Pregnancy Links

Throughout pregnancy, I shared a plethora of links.  Now they are all in one convenient place!

Food and Drink:
Why pregnant women should drink red raspberry tea
Where I bought red raspberry tea in bulk
The health benefits of blackstrap molasses
A recipe for the granola energy balls I ate before morning runs

Exercise:
Running While Pregnant (my experience)
Running and Exercising in the 3rd Trimester (my experience)
The maternity support band I wore while running
An exercise plan for pregnant women I found helpful in the 3rd trimester
An exercise DVD series I used from month 7 until I delivered
Taking epsom salt baths for muscle pain

Health: 
The Truth About Gestational Diabetes {And Why It's Not Your Fault}

• The best low glycemic breads
• Sourdough bread and blood sugar

Fashion:What I Wore in the 2nd Trimester

Birth stories:
The Birth Hour podcast 
Natural Birth Stories
Birth Stories @Mama Natural
Share Your Birth Story @Intentional by Grace
My own birth stories-- (here, here, and here)

Preparing For Birth:
Back strengthening exercises
Customizable visual birth plan
Why you should eat dates at the end of pregnancy

2015 By the Numbers

240 

days I was pregnant

35 

the age I turned in August

74 

blog posts I published

11 

books I read out loud to my kids (not counting school books

57 

books I read alone

30 

number of above books that were non-fiction

27

 number of above books that were fiction

1048.72 

number of miles I ran

2 

races in which I participated

A Photo-Filled Pregnancy Update {33 Weeks}

I reached a mothering milestone this week.  I became the mother of a teenager.  Let that sink in for a moment.  The one who made me a mother is now 13!  And in a few short weeks we'll have a newborn in the house, too.

How far along? 

I'm about 33 weeks.  At 32 weeks, I started drinking a daily cup of red raspberry leaf tea, sweetened with honey or blackstrap molasses.  I bought my tea in bulk here.  It takes a lot of tea bags to drink a cup every day for 8+ weeks!  

(To read about the benefits of red raspberry leaf to pregnant women, click here.  To read about the benefits of blackstrap molasses to anyone, click here.)

 

 

Feeling:

I can feel my energy waning.  After breezing through the second trimester, I am needing to slow down.  It is difficult to be unable to maintain the pace I'm used to keeping, especially at this time of year.  My body is demanding it, though, and I'm having to rest between even the smallest of tasks.  Ironically I do better when I'm moving (walking, running, pushing a grocery cart, etc.) than when I am standing still in one place (washing dishes, singing in church, etc.).

I am such a morning person and it is only magnified now.  I wake early every morning to exercise or go for a run and I feel like I can conquer the world.  By evening,  I am exhausted, my back aches, and I wonder how soon I can get some sleep. 

Tests/Procedures: 

There was a bit of concern that I had lost weight at my two prenatal appointments last month.  (Surprising after this post, huh?)  My fundal height is still increasing, but I have lost weight instead of gaining for too long, so after my midwife ruled out the obvious causes (vomiting and fluid leakage), she suggested drinking protein shakes to give my body all the good stuff-- protein, vitamins, fat, and calories-- in one glass.  Since I am uncomfortable with protein powders or artificial ingredients, I am making my own natural protein shakes. 

As a precaution, I had a growth scan today. My amniotic fluid level was normal and Baby is appropriate size for her gestational age so no worries.  I had gained a couple of pounds, too.

Exercise:
One of my unofficial goals for the year was to run 1000 cumulative miles.  At the beginning of the year, it was an abstract idea and I had no idea if it was reasonable to achieve.  Then I got pregnant and didn't know how long I could continue to run.  By fall, though, I knew I would meet my goal.  On Saturday, I did it!

Running is more cumbersome now than it was a few months ago, but I'm hopeful that I can continue in some capacity until the baby is born.  The most challenging part is that my legs and lower abdomen start to ache by mile 3 or so, due to the extra weight I'm carrying in my belly.  My support bandhelps immensely. I kind of wonder what the neighbors think when they see me slog by.

Celebrations:
The girls and I attended a Christmas luncheon at my cousin's house last week.  Everyone brought gifts for our new baby girl.  Alaine already feels a little territorial about her new sister so she delighted in helping unwrap the packages and discovering what was inside.

And as always...

Running and Exercising in the 3rd Trimester

Before I talk about running in the 3rd trimester, I need to give a recap of my running during the 1st and 2nd trimester.

From the beginning, it was my goal to run as far into the pregnancy as I was able.  This involved listening to my body at every stage and not doing anything stupid with something to prove!  As early as 5-6 weeks (before anyone even knew I was pregnant), my pace started to slow. I did some online research and found out that as blood volume increases during pregnancy, the heart  begins to work harder.  The extra strain on the cardiovascular system affects exercise.  It would take a much higher level of exertion to match my pre-pregnancy results.  Once I understood this, I felt the pressure melt away.  I determined to run for pleasure and health, not speed or results.

During the first trimester, I found that running every day, or almost every day, curbed my morning sickness.  I averaged about 25 miles a week.  I continued that routine through the 2nd trimester because it felt good to run, not always while I was running but always afterward! It kept my energy level up, controlled weight gain, and inspired me to eat healthier.  I ran a 5K during the 2nd trimester, too. 

Enter the 3rd trimester...

Two weeks ago, I was out for a Saturday morning run, and all I wanted to do was quit.  My motivation was a zero (well, maybe a two since I was putting in the effort), and I started getting a sharp pulling pain on the underside of my belly.  It continued to get sharper until I had to slow to a walk.  After it eased, I started running again with renewed energy and completed the run at a faster pace that normal.  That day was a turning point, though.  I knew that my body was requiring changes for the third trimester. 

I am focusing on three areas: routine, fueling, and belly support.

Routine: Brian suggested that I run fewer days to give my body a chance to recover, mentally and physically.   I'm loosely following this Exercising Through Pregnancy chart.  On the 3 days when it recommends 20-30 minutes of cardio, I still run 4 miles (which takes me considerable longer than 30 minutes!).  I also run every Saturday instead of the prescribed exercises. The remaining 2 days, I work through the suggested exercises (which take about 10 minutes) and then do portions of  Tracy Anderson: The Pregnancy Project.  Every Sunday, I rest completely.

Fueling:  I consistently eat something before exercise every morning, even if I don't feel hungry.  I keep a batch of granola energy balls in the refrigerator. (I make mine about the size of a ping pong ball and each batch yields at least 2 dozen.) The combination of oats, peanut butter, unsweetened coconut, honey, and ground flax seed gives me a needed energy kick without over-filling my stomach.  I prefer to leave out the chocolate and double the cinnamon for best flavor. I also drink 6-8 ounces of water before exercise.  If I drink more, my bladder rebels.

Belly Support:  The under-belly pain is a result of my growing tummy and the ligaments straining to support it.  Now when I run, I wear a maternity belly support belt.  (This is the same belt that professional runner Paula Radcliffe wore while running during her pregnancy.)  The belt supports the extra weight in front and keeps my belly from shifting back and forth while I'm moving. The lift is just enough to keep my belly up off of my bladder, too.  I feel a noticeable difference on days I wear the belt, evidenced by the pain I felt when I forgot to wear it during one run last week.

With about nine weeks to go in this pregnancy, I'm listening to my body and hopeful that I can keep active until Baby is born!

Pregnancy Update {27 Weeks}

This is the last week of my second trimester! I feel like I'm moving into the home stretch, even though I still have 13-ish weeks to go.  I'm expecting the time to go quickly with the upcoming holidays approaching.  I'll mark 7 months pregnant on Thanksgiving Day and 8 months pregnant around Christmas so the busy-ness will keep me from ticking down each day.  I have no desire to push this pregnancy along anyway.  It's been my aim from the beginning to enjoy each day, difficult in the early days of morning sickness, but much easier now.

I have my glucose screening today.  Because of family history, I've worried in the past about "failing" this test, but I'm confident that my current eating and exercise habits will help me pass with flying colors.  I'd prefer to avoid drinking that sugary concoction but excited to have an hour alone in the waiting room to read my book!

How far along? 
about 27 weeks

Gender:  

Girl.  And if there was any doubt, there isn't any now.  In September, I had blood work done as part of some genetic testing. Along with eliminating some serious concerns, it also confirmed 100% that this baby is a female.  

The next step was deciding on a name.  We had a short list of 5 names, but when we realized Brian's favorite name was my least favorite and vice versa, we scrapped the list and started over.  For fun, I asked for name suggestions on my Facebook page and we enjoyed sifting through your many ideas. And then suddenly one day, we settled on a name out of the blue and we haven't looked back.  We're keeping the name a secret until she is born, though.  We did choose to share it with the kids, and they have been amazing secret-keepers!

Maternity clothes? 

I wrote a whole post about this last week. 

Sleep: 

I'm sleeping well, but have noticed that I dream more often, and more vividly, than I do when I'm not pregnant. I need at least 8 hours every night to function during the day.  Our schedule is so busy this school semester that I don't get as many naps as I would like so that nighttime sleep is vital! 

Feeling:
I'm currently feeling better than I have during any of my previous pregnancies.  I had expected this pregnancy to be harder because I'm older (you know, the whole 35 thing), but I feel wonderful!

Movement: 

This baby is a mover, especially in the evening. She also has hiccups at least once every single day. 

Food cravings:

I wrote all about what I'm eating here.  I'm also craving oatmeal in any form.  I'm planning to put this in the crockpot tonight to be ready for breakfast in the morning.

What I miss:    

I miss bending over from the waist.  It's a bad habit, though, and my growing belly is training me to bend my knees and squat instead.  

Exercise:

I missed the 5K I had planned to run in September, due to predicted bad weather.  Instead, Brian and I were able to attend a 5K two weeks ago when I was 25 weeks pregnant. My only goal was to run my best to the finish because I don't have it in me to push hard anymore.  I didn't look at my watch, but ran totally based on feel.  I was pleased to see I ran the 3.17 mile course in 33:32, a 10:35 pace. 

I still run about 6 days a week.  Because I head out before breakfast, I need an energy boost to tide me over until I can eat a meal. My go-to are these energy balls. I actually prefer them without chocolate chips (which is saying a lot since I am a confirmed chocolate lover) and I like to double the cinnamon for best flavor.  I also added chia seeds to the last two batches I made. 

From the beginning, my plan has been to run as long as I'm able.  I'm nowhere near needing to stop, but my body is starting to drop hints that it won't be easy to run in the third trimester. 

Getting Ready For Baby:

While Maddie was at book club last week, I hit up a yard sale and found all these baby girl treasures for only $3! On a whim, we also put the baby's bed together on Saturday afternoon.  (And by we, I mean Brian.)

Contractions:

I've started experiencing Braxton Hicks contractions, one or two per day.  They are never painful but often uncomfortable.  Yesterday, I had my first mid-run contraction.

Nesting:
I'm a compulsive organizer, even without the pregnant urges. This month we did a deep cleaning of the kids' bedrooms.  We ended up with two trunk-loads of stuff for the Goodwill, plus multiple bags for the garbage.  Seeing the new clean open spaces were good for my peace of mind.

A Look Back at the 2nd Trimester:

Running While Pregnant (and a little mama bragging, too)

Many people have asked if I plan to keep running while pregnant or if I am able to keep running while pregnant.  I am a relatively new runner (it will be 3 years in September) so this is the first time I've run through a pregnancy.  Most doctors say that, while picking up running during pregnancy may not be the wisest choice,  women who already run can safely continue.  My midwife, a runner herself, has encouraged me to keep running as long as I feel comfortable. 

The very first symptom I experienced with this pregnancy was fatigue. For six weeks, I could nap twice a day and still fall asleep by 9 o'clock.  I am a morning person, though, so by 6 am (or earlier), I was awake.  Even my morning sickness held off in the early hours so I maintained my running habit of 3-4 mornings a week.  I discovered that on run days, I had more energy--not a lot, but more, nonetheless.  The exercise also held off morning sickness until later in the day.

One day early in my pregnancy I woke up to an unexpected heavy downpour.  I skipped my run that day and had severe can't-get-off-the-couch morning sickness from morning until I went to bed.  I decided to experiment with running every day.  Instead of running rotating between shorter (2-3 mile) mid-week runs and a longer (6-8 mile) weekend run, I decided to run 4 miles every day, leaving myself the option of taking a rest day if my body demanded.

 an unflattering but realistic photo of me post- run

The other thing I noticed very early on was that my speed was greatly reduced.  I went from maintaining an easy 9:40 per mile to pushing to finish an 11 minute mile.  This was in the early weeks when most people didn't know I was pregnant and I certainly was not showing.  I could not go any faster and it was frustrating. I did some online research and found out that as blood volume increases during pregnancy, the heart understandably works harder.  The extra strain on the cardiovascular system affects exercise.  It would take a much higher level of exertion to match my pre-pregnancy results.  Once I understood this, I felt the pressure melt away.  I determined to run for pleasure and health, not speed or results.

Before I was pregnant, Maddie (11) and Owen (9) started expressing interest in running a 5K.  Despite running most days myself, the idea of training them while pregnantwas overwhelming.  When I found out about a local kids' 1-mile race, it seemed like a good compromise.  Several times a week, the three of us went out running together.  Maddie took to it easily, but it was a little harder for Owen.  One morning I let him know that running the race was his choice and that no one was pressuring him to do it.  He replied, "I will run this race."

                                         before a 6 am training run                                                                         race day

The morning of their race was comfortable, especially in the shade where most of the mile took place.  They both pushed and met their goal of running the course without stopping to walk.  Maddie crossed the finish line 1 second before Owen, but both of them finished a full minute faster than they had run during any training run! 

crossing the finish line

While we were watching the race Gavin said to me, "Well, I guess you won't be running a race any time soon."  

Actually, I am.  

I've not run a race since my spring half-marathon, but I'm ready to jump back into a challenge.  My goals won't be lofty, but I have no question I'll finish.  I'm running two different 5Ks, about three weeks apart.  The cooler mornings of late are getting me excited for fall running! 

 

Running a Half-Marathon: Goals, Burn-out, and the Food

It's been almost three weeks since I ran my second half marathon, but it seems much longer ago.  I got back from a 4-mile run earlier this week, with sweat literally dripping off of my elbows.  Yes, I'm feeling very distanced from that 39-degree breezy morning several weeks ago.

Honestly what I'm loving now is heading out for a morning run with no self-created pressure to run faster, harder, or longer.  That was my reality from January through April.  Based on my fall 5K and 10K finishing times, several online running calculators projected that I could  accomplish a sub-2:00 half marathon.

I worked hard toward that goal, but mid-way through the training, I realized I didn't have it in me.  Maybe I was capable, but I was feeling burned out.  I was pushing my body on every single run, and while I did get stronger and faster, I also got weary.  I started dreading most of my training runs, knowing how long each run would feel because of how hard I had to work.

When I finally faced the reality that I was not going to get anywhere near my goal of a sub-2:00 race, I started considering new goals. 

• My primary goal was to finish, but after completing a half marathon last year, plus running 2 12-mile training runs and a 15-mile training run this year, I knew that was more than possible. 
• I also wanted to beat last year's time, even if only by a little.
• I wanted to keep a consistent pace, not starting out too quickly and not sputtering out at the end.
• I wanted to fuel myself properly along the way so I didn't hit the wall at mile 11 (like last year). 
• I wanted to finish the race feeling strong and not stumble over the finish line ( also like last year).

Still smiling...with a little over a mile to go!

Obviously, I did finish the race.  The course was slightly re-routed this year so I was able to pass Brian right before mile 12 and then again as I rounded the corner the finish. I can't describe how motivating it was to see a familiar face after running for 2 hours!  My official time was 2 hours, 9 minutes, 14 seconds. 

My official pace was 9:56/mile, BUT because my GPS watch recorded the race course as 13.25 miles (as opposed to a precise 13.1), my actual pace was 9:46/mile!  I was pleased to see that I finished in the top 50% overall, the top 35% of all females, and the top 30% for my age group.

I only beat last year's time by about 1 minute, but I felt infinitely better this year at the finish line.  I attribute that to the careful attention I paid to my other goals. It's so tempting to start out quickly, when the adrenaline is pumping and as other runners soar by.  I kept my pace under control, though.  My slowest mile of the entire race was the first mile, but it set the precedent for the rest of the day. 

Another reason I felt so crummy at the end of last year's race was that I ran out of fuel around mile 11.  I prefer to use whole foods instead of artificial sports gels so I practiced nutrition on the long runs leading up to race day.  I discovered what did not work (peanut butter!) and I found that the best formula for me is a dinner high in carbs and protein the night before and a breakfast also containing carbs and protein at least an hour pre-race.  Once the race has started, I eat a large date about every 3 miles and eat half a banana at the mid-way point.  Though I felt more-than-ready to be done as I neared the finish, I never reached a point when I was dragging or where I struggled to lift my feet.  I even had a smile as I crossed the finish!

turning the last corner to the finish line

One thing I miss about half-marathon training is the food.  I had to be careful to eat more than I thought necessary to maintain a proper weight.  (Don't hate me!)  I was burning so many calories during the week that every bite I put in my mouth tasted amazing.  Now that I've scaled back my running, food simply doesn't taste as good. 

At the race party, pizza was provided to all runners.  Brian snapped this photo of the stacks of pizza boxes, and as we were left the party, more were being trucked in. 

Something I learned from last year is proper post-race fueling.  I spent too long last year trying to get caught up on calories and feeling weak and out-of-sorts.  This year, I went with my cravings.  After long runs what I want most are milk products so I indulged in a peanut butter fudge milk shake.  Peanut butter equals carbs and milk equals protein so it's a win-win!

My muscles were sore for about 24 hours and Brian mentioned that I was probably going to be limping into church the next morning, but a good night's sleep cleaned the toxins out of my muscles and only a little discomfort lingered.

I've already decided not to run a half marathon next year-- at least not in the spring.  It's tempting, especially considering how good I felt at the finish line, but training over the winter was hard and time-consuming.  Shorter distances seem so much more manageable for me.   I can forget the fatigue and get into a better groove when I run 5 or 10K than I ever get in a half marathon. 

Three of my kids have asked to run a 5K in the fall so that might be in our future...

What is Worth Celebrating?

I heard something on a podcast a few weeks ago that resonated with me.  The speaker said that if something is worth our time, our effort, and even our stress, when that thing is over, we should honor it with a celebration. He said that if a task or project is worth our devotion, it is important enough to celebrate when it's complete.

Our winter and spring Saturday mornings have been devoted to running.  Brian trained for a 5K and I trained for a half-marathon. For me that meant getting up early and spending up to 2.5 hours running the roads near our house.  It meant on-the-go breakfasts for all of us and a weary mom on Saturday afternoon.  For Brian it meant working a hard physical job five days a week and then running hard on the weekend.

Two weeks ago, we all got up early and cheered Brian through his 5K.  He met his time goal by a few seconds and came away determined to do even better next time (though he says next time will be after the busy season at work!). 

That's Brian, running by in a blur

Last weekend, it was my turn.  We had a 4 am wake-up call to drive to the race so the kids sat this one out. I beat last year's time by 1 minute but I improved on so many more things.  (I plan to share a full race report soon.)

That's me, number 1879

Today marked our first Saturday since early January not centered around running.  No one had to get up early.  No one had to grab a banana on the way out the door.  And no one had a 12-mile training run looming.

We chose to celebrate by cooking a pancake breakfast and lingering long at our dining room table. 

We chose to spend many hours running throughout the spring.  We chose to make these races our goals and give up extra rest and comfort on Saturday mornings. We do not regret the effort. 

 

But...the ending was momentous, too. 

After devoting these many hours into our endeavors, it was important to us to mark their completion with a celebration.

What have you finished lately (big or small) that is worth celebrating?

Like Mother, Like Son

Growing up, I remember going on family vacations and always, always bringing along a book.  It wasn't just that I brought it with me in the car (and in the hotel room and to various sites...), but I almost always had my book open.  It was a small source of frustration for my dad who would say something along the lines of, "We're at James Buchanan's birthplace..." or "We're on Skyline Drive...and all Kristin is doing is reading her book!"

This weekend, the kids and I were spectators while Brian ran a 5K race.  (More on that in another post.)

While some of us watched, cheered, enjoyed the race atmosphere, and tried to stay warm in the early-morning chill...Gavin read a book.

Waiting at the 2-mile mark to catch a glimpse of Brian...

...and later at the finish line.

Like mother, like son.

In Like a Lion

Maddie and I made a key lime cheesecake over the weekend.  Maybe that was our off-hand way of pretending that it is even a tiny bit warm outside. 

a slice of perfection

I mentioned our baking foray into summer on my Facebook page, but I did not talk about the reality of our March 1.  I'm hoping that the month lives up to its reputation and goes out like a lamb because it certainly swept in like a lion!

I was registered to run a 10-mile race on Sunday morning.  Earlier in the week, forecasters had predicted mid-40s, ideal running weather.  The race course had been cleared of lingering snow and the day looked to be near perfect. As the week progressed, the prognosis grew more dire.  Snow arrived again on Thursday morning and then the slush turned to ice on the race course.

Sunday morning dawned dreary and a frigid 18 degrees. Opening ceremonies were held in the warm, dry university gym, but when the starting horn was blown, it was 27 degrees and snowing. 

and we're off...

In a way, the nasty conditions took some of the pressure off.  First, it was dodging cones that were marking the slick spots and running with snow blowing into my eyes and mouth.  Then came the sleet and the thin layer of new snow on the path. I focused on maintaining mental toughness and pushing to do my best instead of meeting a precise time goal.

approaching the finish line

I had hoped to finish the race (10.07 miles) at a 9:30/mile pace, but I ended up completing it a little more slowly.  {My finish time was 1 hour, 37 minutes (a 9:41/mile pace).}

That March lion was so fierce it left icicles in my hair-- literally.  I wish I had thought to get a picture of that! 

The cold also did something funky to my eyes because it was a good ten minutes before I could see clearly after my race ended.   Frozen eyelashes? Dried out contact lenses? 

The after party offered warm soup and bread-- a highlight after a long cold run.  I was still hungry for Sunday lunch later at my parents'...and a slice of that cheesecake, too!