So Long Winter Weather

I believe the days of running tights, gloves, and headbands are behind us.

Before my snow run a few weeks (?!) ago.

At least they are here in North Carolina. The weather for the upcoming week looks promising!

Yesterday was my first run since the half and it was a hot one. I got to wear shorts for the first time since…the marathon? and it felt darn good to feel the wind against my legs.

I didn’t know how far I wanted to go, or how long the rain would hold out, so I set off towards the park and had an easy 5 mile run.

It was nice to be running the park again. I’d been running on sidewalks during this past “training” period since it’s safer than the park when it’s dawn/dusk. I’ll take the longer days we’re having along with that nice weather, too!

After the run I did my usual stretch/cool down, shower then pulled my new compression sleeves from the NYC Half expo.

Another iPhone pic…

I love that I can discreetly wear these under work pants during training this summer for the MCM. The fact that were free is an added bonus!

Last week’s recovery after the half went well. I had hip pain after the race last Sunday, but after thoroughly icing it overnight, I woke up to a seemingly perfect hip! It hasn’t given me any trouble since and I’m really happy about that.

By Wednesday/Thursday I was able to take the stairs down looking pretty normal and without a look of agony on my face. The few days following the race I was taking them backwards..does wonders for those sore quads!

Today was more of a relaxing day. I did some yoga and pilates at home while Brandon was working, then rounded out the day with a walk with Owen and some chores around the house.

I can’t wait to get back into a normal exercise routine this week!

What are your workouts looking like? Any ideas for me to spice it up?

Another Mile Marker

Today I passed another mile marker in running. Today I finished 6 weeks of physical therapy, 15 weeks after my first marathon.

What a journey these past 15 weeks have been. Frustration, doubt, hope, physical and mental pain. Today, I won.

I’m so glad I stuck with it and didn’t throw in the towel for an easier way out, even though there were times (namely, week 3 of PT) that I thought it just wasn’t working.

Honestly, just 2 weeks ago I had a melt down because the pain hadn’t gone away in 10 full days. That’s just after we discovered how my hip hates the treadmill and my PT poked around in my hip, which was uncomfortable, but did the trick. The week after that (last week) was the best running week I’ve had since before the marathon. I’m happy to report this week is much like last week.

I haven’t ran the race yet, we’re still 24 days away, but I’m not and haven’t been measuring my success by the race. My success is being measured everyday in the little victories I accomplish from running another mile farther, waking up without pain, and getting excited instead of getting anxious to run.

I am so excited and not to be boastful, but proud of how far I’ve come. Literally, 10 weeks ago I couldn’t even run a mile without having to stop because of the pain. I’m now up to 6 miles, pain-free.

So, 6 weeks of PT.

That’s 2 hours each week dedicated to strengthening exercises one-on-one with my therapist, lots of poking/pressing/pulling around in my hip by my PT, extra exercises at home for 20+ minutes/night 6 days per week, trying to decide if I should get an MRI (never did and glad I didn’t!), all while trying to increase my mileage so I have some kind of shot of finishing this half marathon. I’m confident I will now.

On to bigger and better things! Details to come…

P.S. If you need some inspiration today, here’s an oldie but goodie!

Pretty Perfect Week

As far as I’m concerned, this past week was pretty freakin’ amazing.

Did I ever show you my new Brooks Ravenna 2 running shoes?

Love them more so than the Ghost 4’s or Adrenaline’s. Highly recommend them.

I ran Monday for 4 miles (furthest since the marathon) without ANY pain the next day. I’ve never really had pain during my runs since I began running again in January, but the day after is always my tell-tale sign of my progress, so it was encouraging to be pain-free the following day.

I have a new routine when I run starting with a dynamic warm-up my PT taught me. (Here is one similar from Runner’s World.) This helps warm up my muscles before they have to do so much work.

After I run, now I do a series of static stretches, shower, foam roll, and ice my hip for 15-20 minutes. Then I normally pull on my compression socks to help speed recovery.

I also normally sleep in them, I just love the way compression feels!

So far, this routine has really worked for me and I’m loving how it’s enabling me to run again.

Ever since I began PT I’ve been making gains, but 2 weeks ago when I started going twice/week I feel like I’ve really gained traction. When Justin (my PT) pinpointed my pain last week from the treadmill, and during manual manipulation, that was my last run on the thing. Since then I’ve run outside and haven’t had any pain.

Huge milestone for me.

Huge confidence booster.

Wednesday I ran 4.83 miles and it felt amazing. It was a little late after I got out of work so the majority of the run was in the dark, but I have my trusty nightlife running shirts to make me be seen.

That run was the most fun I’d had since the marathon with running. I felt so strong and free to be running so far. I also had no pain the following day.

Thursday I went to PT and we did more strengthening exercises. I’m working on balancing exercises too to recruit and strengthen my accessory muscles that support my powerhouse muscles when I run.

Justin told me it’s time to try running two days in a row now since we’re 4 weeks out from the NYC Half Marathon. Up to this point I’ve been running every other day. My instructions: I was to run 2 days in a row over the weekend, with the first day being the longest of the two runs. Saturday I pulled out a 6-miler on a beautiful 60 degree, sunny day. So perfect.

The dreaded mile two. I always make up for my zealous mile 1 start.

That run felt great and I had a little pain last night, but nothing like I used to have. I iced twice last night and felt fine this morning.

Today, I ran 2 miles in the snow! It was my first run ever in the snow and it was actually really fun. It had been raining all day so when it turned to snow I thought this would be my best chance of the day to get a run in.

Before my run today:

After my run today:

My first run in my new running jacket, too! Fleet Feet had a winter blowout sale on Friday and I snatched this beauty up. I love it!

Very good at keeping me dry.

Speaking of all this running gear, I got a new foam roller!

I knew I wouldn’t be able to bring my first foam roller with me to NYC..

It’s a bit..huge and wouldn’t fit in my carry-on luggage.

So I was on a mission to find a travel-friendly foam roller and have had this one in mind since fall. The Grid.

There are different textures on this foam roller vs. my original foam roller which I was skeptical about. The squares are supposed to feel like fingers, the longer ridges are tubular feeling, and the flat feel more palm-like.

As you can see, it’s hollow, so I can stuff socks and other running stuff inside and still have room for other necessities in my luggage. It’s also only 18” long.

So far I love it. I can actually tell a difference in the amount of pressure and it gives me a little deeper of a massage when I use the fingertip areas to get into those really tight areas that need worked out.

This upcoming week is my 6th week of physical therapy and is supposed to be my last. I may stretch it out another week or two and I’ll definitely come back after the half marathon in case I have any pain so he can work that out for me.

I cannot recommend a good physical therapist enough! I was definitely skeptical after not seeing any major progress for the first 2-3 weeks but then it’s like it all clicked for me. My PT is also a runner, so he gets it.

In less than a month, I’ll be running the NYC Half. I really believe I will be able to run it. Maybe I’ll have to run/walk it and that’s fine if I do, but I’m getting pretty excited about the possibility of running the entire thing.

Did you know there will be members of the USA Olympic Marathon team running this race? I SO hope to see Kara Goucher and Desiree Davila. Two of my role models. 20-something’s are still allowed to have role models, right?

Here’s to another positive week ahead!

Running These Days

I’ve made my return from being MIA over the past couple of weeks. I’ve been so busy I’ve definitely slacked in this area so here’s a catch-up. Sorry in advance for such length.

New Years Goals:

I’ve stayed true to the new goals I set for 2012 and experimented in the kitchen by cooking tofu a couple weeks ago! I followed this tutorial and it turned out pretty good. It didn’t take too terribly long to make and the husband approved. I served it with onions, mushrooms and asparagus over whole grain pasta. Yum!

Running

Still working on that hip. Here’s what has been going down.

I’ve completed 6 physical therapy sessions with 5 left to go. I love going to those appointments. My therapist is also a runner, so we always have something to talk about while I’m in therapy. He’s got me doing a series of different exercises while I’m with him in addition to the exercises I’m doing at home.

He’s definitely (and so have I) noticed that I’m getting stronger which is encouraging. I seriously leave my appointments with my hip muscles totally fatigued. He has me doing more challenging exercises which I love because I love being challenged and continuously improving.

I had my first run of more than 20 minutes about 1.5 weeks ago. I ran outside for 2.9 miles and felt pretty freakin’ amazing. I had been so reluctant and a little fearful to run more than 20 minutes because I thought I’d end up hurting myself further. When I didn’t, I was elated!

That was Saturday. On Monday I ran 3.1 miles pain-free, finally ran that 5k I was supposed to run back in December. Then on Wednesday I ran 3.6 miles…on the treadmill. After the run (the next day) I had a lot of pain. I went to PT on Friday and we did exercises but a lot of soft tissue work. Feels like a massage, I love it.

In the mean time, Thursday before that PT appointment I went back to my sports medicine doctor who noticed I was looking brighter and a lot happier since the last time I’d seen him. I told him about my progress and he was happy, but told me I definitely qualified for an MRI because of the chronicity of the pain. I asked him how it would change our treatment plan and he was honest and said it probably wouldn’t change anything unless he saw something that surprised him since we already ruled out a stress fracture and I have great range of motion in my hip. So I opted out again.

While I was there, I asked him what he thought my chances of running a marathon this year was. Thankfully he told me he thought I would definitely be ready for one towards the end of the year and I was pretty pumped. I’ve been feverishly searching and contemplating which one I want to register for, but I don’t think I’ll do it until I’m further healed. I would hate to sign up and then be unable to run – especially when marathons can be upwards of $100 a pop. To be determined..

Yesterday I was back at physical therapy and I told Justin about my PT sessions and running from the previous week (he was gone on vacation and I had other therapists). He said he heard and said as soon as he knew I ran on the treadmill that pretty much gave it away.

He explained that I should run outside because the treadmill drags your foot backwards instead of your body doing the work, creating a constant resistance that your hip flexors (i.e. my problem area) has to compensate for. I was happy to hear it was something that simple. I thought it was the distance that was giving me the problem but he assured me the distance was fine.

After a warm-up we did all soft-tissue work. He taught me a few different stretches and a dynamic warm-up to perform before I run. I left there feeling like a whole new person. That’s why every time I get down on myself for still having pain, I get hope again because I leave there a-ok.

I’m feeling good today, as I started the day off with a 3 mile morning run. It was awesome to start the day with an outside run; I wish I could do it more often. I go back to therapy tomorrow, so yay for that.

This whole injury thing is so complex. I have a physical injury but mentally, it’s been so much harder.

I asked my PT about doing the NYC Half Marathon and he said he doesn’t see a problem with me doing it so long as I know to take walk breaks throughout. I told him my attitude about it which is:

I have no expectations of setting a PR and beating my last half marathon time. I’m going out there just to run, have fun, and enjoy a big city race. I realize I’ll probably have to stop and walk a lot but I’m fine with that. I definitely wouldn’t be doing the race had I not already paid for it and a planned a trip, but I’ll do what I can and what my body allows me to do when that day comes.

He said I have a really good outlook about it so I’m glad I am where I need to be mentally, even if I’m not there physically. My health is more important to me than any race will ever be and I keep reminding myself of that.

Am I frustrated that I can’t run long distances? Of course. I miss doing what I love.

 But I can still run.

There are a lot of sayings out there that mention things like, “you don’t know what you have until you’ve lost it.” I can honestly say that I did know what I had and I still realize it. I was thankful every single day of marathon training that I could lace up my shoes and run. I didn’t care that it was 98 degrees, that I was tired, or that I missed out on after-work drinks with friends.

I remember thanking God during the majority of my runs for allowing my body to be able to do this. I still thank Him, because my injury is nothing compared to what some people are going through.

I think ultimately this injury has made me grow into a better runner. I’ve been able to focus more on myself as a runner, what my body can do, and how to listen to it. I am still ever grateful for every mile I run, even if that tops at 3 right now.

I’ve still got some progress to make and I do get frustrated, probably every day. But I know I’m better for it and I can’t wait to see how I come out on the other side.

Physical Therapy Day1

How’s your week going?

As I mentioned on Tuesday, yesterday was my first physical therapy appointment. I’ve been excited since I made the appointment last week and I wasn’t disappointed.

I was evaluated and treated by Justin, my physical therapist. He seemed very knowledgeable and I feel confident in his treatment plan.

We first talked about my history with how I got the injury (or how I think I got it since I honestly have no idea). I went into a lot of detail about my training for the marathon, when and why I switched my shoes (from a supportive shoe to a neutral shoe), how I didn’t feel any major pain other than what I guessed was “normal marathon pain” after running for 4+ hours at a 9:30 mile pace during the marathon. We talked about what the pain has been like since the marathon, when it flares up, what kind of activity am I doing when it flares up, and how I’ve been coping.

Whew.

To start, he had me run on the treadmill for about 5 minutes while he recorded my feet up-close from behind, my entire body from behind, and my entire body from the side. This helped him see how/where I was landing on my feet, how my hips were landing, their positioning during my strides, and also a general sense of how my running efficiency was.

A+ on the running efficiency; could’ve told you that. 😉 Being an efficient runner means you’re not flailing your arms expending extra energy or bobbing up and down too high. This helps you conserve energy and oxygen for more efficient delivery of oxygen to your muscles and less wasted energy on your arms or too much up and down movement vs. propelling yourself forward. When you look at elite runners (I’m by no means claiming that I’m elite..), they don’t have that up and down bounce that some novice runners may have. Here’s what it looks like:

Efficient runner: Arms tight to the body, propelling forward, head in a pretty even straight line.

Non-Efficient Runner (brought to you by Beth’s artistic talent and Microsoft Paint): Uses energy to move up instead of forward, creating a bounce-like run.

If you’ve never seen this episode of Friends where Phoebe and Rachel run in Central Park, it’s the epitome of non-efficient running. Although I hope none of you actually run like that. Haha

Back to the PT appointment.

The PT noticed my left foot rolls inward a little bit during my landing; something my neutral shoe is not helping with in terms of support. Before I switched shoes I was wearing Brooks Adrenalines but those, he said, are a little too much support than what I need. He instead suggested a mid-line support shoe like Brooks Ravenna (my favorite brand’s version of this line of support). He even wrote me a cute little “prescription” for new shoes to take to my running store. Discount, perhaps?

He also noticed my right hip drops when I land on my left foot. He said this could definitely indicate a sign of hip weakness. With that, he gave me three different exercises to do at home in between my appointments to help strengthen my hips.

I asked him if my left hip was trying to overcompensate for my right hip weakness, even though both hips are weak, and he said it was a definite possibility. So, more exercising for me!

Wanna hear the best news? (Besides an excuse to get new running shoes..)

He said I could run! Since my 2 mile runs didn’t really bother me last week in terms of pain, he said I might as well continue to run. I told him about the NYC Half Marathon and he said it seems pretty do-able.

He wants me to start running just for time instead of distance for now. 10 minutes the first couple of runs, then we can increase it. As long as I don’t run back-to-back days, I can run as many times a week that I want. He also said that since I’d tried not running on it or doing anything for the month of December, it’s probably better that I run on it anyway since we know resting didn’t help it. He also confirmed that running will act as more of a strengthening exercise. Music to my ears!

I’m hoping I’ll get to the running store and try on a pair of new running shoes this week or early next week. It feels too soon to get new shoes since I just got the Brooks Ghost 4’s in October and barely put any miles on them, but if it’ll help me run pain-free, I’ll do anything. (Buyers Note: My PT said Brooks is an excellent running shoe; just be sure to get fitted at your local running store or by a PT to know what kind of support/non-support shoe is best for your running style.)

I go back to PT next Wednesday and every week after that until the end of February. Let’s see what we can do!

Have you ever had physical therapy? Did it help your injury/rehabilitation?

Eureka!

I thought I figured it out.

After 2 months off from running and “resting” per the instructions of my sports medicine doctor (actually I only fully rested for 1 of those months..) I began running again on Monday.

I couldn’t take another week of nothing and I got a Garmin 610 running watch for Christmas that I have been DYING to use since opening it on Christmas Eve. I was good and waited a week+ to run after getting it but that was enough.

Plus, my plan going into December was to sit out the whole month and then see where I’m at after the holidays. So here I am.

I ran! I ran 2 slow miles at 9:30 pace on Monday and another (even slower) 2 miles at 10:00 pace on Wednesday (to be fair, I took my 1 year-old dog with me who is still learning how to be a good running partner.) I kept it at 2 miles just to see how I did and not to push myself too hard for the first time back.

Monday’s run went great! I felt so good during the run and so happy to be running again in the sunshine. I love my new watch and all the data I get from it (you know I’m a nerd by now, no hiding it…) To be on the safe side, after the 2 miles I iced my hip for 15-20 minutes and took some ibuprofen.

Tuesday I was feeling pretty good but still took ibuprofen and iced it to be safe. I was super checked-into my body though and analyzing everything that I felt in my hip area and by the end of the day called my sports medicine doctor for an appointment. I got in for the next day but after thinking about it more overnight and feeling like a hypochondriac, I called back at 8am Wednesday and cancelled. Plus, I wanted to run on it again and see how it went just to be sure.

I looked forward to my Wednesday run all day. Seriously, ALL DAY I thought about it. As soon as I got home from work, I changed into running clothes (felt better than putting on PJ’s after a long day!), got Owen (the pup) ready and off we went! The run went well although it was much colder than my run on Monday. Finished up the run at a slower pace than normal because I was wrangling the dog around and constantly scooting his butt over to my right side so he would stop running in front of me and end up hurting us both. Thankfully that didn’t happen and we had a relatively peaceful run. More ice and ibuprofen afterwards as a precaution.

So Thursday. Still feeling good but I could definitely use some ibuprofen. Realistically, I feel like I should be healed if all I needed to do was rest. I’ve rested for 4 weeks and haven’t ran in 8 (before Monday)

I definitely don’t feel 100%.

Then an idea popped into my head today at work.

• It’s not a stress fracture, ruled that one out at the doctor’s appointment and have been doing his test exercises on my own to see if they have gotten worse
     – they haven’t.
• I don’t hear clicking or feel popping when I’m running.
• I’m sore for the first time and haven’t felt sore in over a month. Maybe I should foam roll.

FOAM ROLLING. IT Band pain?

I’m no doctor and I could be completely wrong but like anyone my age does, I Googled it.

I’d learned about IT Band pain and how to keep it healthy right before I started training for the marathon, another reason I bought my foam roller – prevention. While I may not have prevented this injury, it did help me through training and possibly prevented worse injuries. Still an advocate of the foam roller; Homies for life.

Back to my Google results. Sho ‘nuff.

Of course I started Googleing hip strengthening exercises and found a lot of helpful tips. Runner’s World had a forum that was specifically talking about it and also suggested hip strengthening. Here is another good article.

That was enough for me, I called my sports medicine doctor and they had an appointment available in 1 hour from the time I called. I finished up at work and made it to find out I can skip the MRI but he recommends.. physical therapy to strengthen my hip!

Wasn’t the IT Band, but I’m glad I looked into it online otherwise, I may never have gone back to the doctor until it was really bad.

So now I’m set to do physical therapy for the next 4 weeks at Wake Forest Baptist Medical Center to gain more strength. When he was doing his series of tests he confirmed that my hip bones and socket were indeed fine, but that the surrounding areas of muscles, tendons, etc. were in question. My left hip was noticeably weaker than my right hip, too. He thought this to be the best route and I told him I needed the fastest route, which he assured me it was.

I’m excited for therapy because I’m so ready for this to be behind me. Plus I’ve always wanted to go to a  PT (I have no idea why) and their (sorta?) like personal trainers so why not? One-on-one time to talk sports/recovery is right up my alley!

My mood is on the upswing and I’m so glad to finally have a plan in place.This takes away so much anxiety and unknown that I’ve been mulling over for the past month. I really turned into a grouch before Christmas. I know it’s no guarantee, but it sure beats the heck out of doing nothing!

Happy Friday-Eve!

Ode to Running

Well hello there! How are things on your end of the mouse?

Here’s what’s been going on over here..

1. Last weekend I tried to run and failed. Then I walked a 5k which was humbling to say the least.

2. I was in pain from attempting to run last Thursday for approximately 4 days afterwards.

3. While at the race I decided I really needed to make some changes with how I’m approaching this “hiatus to running.” Let’s face it, I’m injured, no more “hiatus.”

4. This has been a big pill for me to swallow over the past week.

Sorry in advance this isn’t the normal happy, chipper Beth-post..

So about that pill to swallow.

I decided at the race I really need to cut back on the exercise I’ve been doing. Mainly because it hurt to run after only 1 mile instead of the 2.5 miles I ran before I went to the sports doctor just 3 weeks ago.

You see, when I said I took a hiatus from running, I did stop running, but I replaced it with elliptical and the arc trainer which incorporates resistance as part of the workout. The resistance gives me a great workout but I fear it also isn’t helping my hip much. So I haven’t done any of that non-sense in 8 days. (not that anyone is counting)

Cool, so no cardio. Surely there is SOMETHING I can do, right? I went to Yoga on Tuesday night and it was marvelous, obviously. I also am afraid though, with all the bending and stretching and joint work.. this may not be a good option either.

So what’s left?

Technically I’ve exhausted all of my options I conventionally use to stay fit and sane. If we’re talking about being adventurous though, I could always hit the pool. But again, resistance of the water when I’m kicking probably wouldn’t be good for it.

So I think I’m really on the bench this time. Like, no heart-pumping, adrenaline or endorphin producing, sweat dripping, muscles aching AWESOME-NESS.

(After my 5 mile run in 98 degree heat + humidity this summer)

Nope. None of that. Sorry ‘boutcha, Beth.

THAT’S the pill I’m trying swallow.

In retrospect I’ve been training, running, being completely active (my whole life but specifically) for 8 out of 12 months of 2011. I’m sure that’s also the reason I am injured. What? You’re body isn’t indestructible, too? Naïve Beth is learning a lesson.

But from going from 8 months of this new love for distance running to all of sudden Z-E-R-O physical activity is torture. I know I should enjoy the time off, Beth, you’ll get back into it. Be glad you have an excuse to do nothing. Can’t you just relax?

Sure I can relax. I did enjoy the freedom from a training plan, but quite honestly, it’s never really been my style to “do nothing.”

(Kayaking in the Bahamas on spring break in college.)

So now I stare extra long at runners I see, a little jealous and a lot creepy. I drive past my old running route while I’m driving home from running errands and physically yearn to park my car, set my distance on my Nike+ to x amount of  miles, and take off down the path.

I hope it’s only temporary, I really need it to be temporary. Not because I identify myself as only a runner, because I’m much more than that, mainly because I miss what I love.

I miss the “me time” to clear my head, to get creative with projects coming up, to get inspired about other aspects of my life, to settle thoughts about situations I have no control over, and mainly just to listen to what my body is telling me.

I love the feeling when you begin to finally sweat after the 1-2 mile mark. I love my heart racing when I’m struggling up a hill. I L.O.V.E. when I hit the 5-6 mile mark and everything falls into place. I mean everything. Breathing, stride, light stepping, feel as light as a feather. I really miss that.

So enough depressing talk – just trying to keep it honest and all.

Thankfully I have a great hubby and a lot of great friends and family that support me. I also have a lot of fun stuff going on not related to being active. It’s a great time of year for parties so I get to see a lot of the people I want to see and that helps me stay sane, too.

I’ll keep you updated on the hip. I may go back to my sports medicine doctor next week to take him up on that MRI offer. Cross your fingers he just wants me to rest!