injuries — Page 2

Can one be allergic to training?

May 7, 2018 by Michelle 34 Comments

So let me cut right to the chase – my piriformis/hamstring issue came roaring back this week, and with just 3 weeks to go until Run to Remember I’m starting to wonder if I’ve developed an allergic reaction to training?! Seriously, just a month ago things were going along swimmingly – I had been diligently doing everything to calm a cranky piriformis, including changing my shoes, and declared that I was raring to go with my training plan.

Now with a tempo run gone wrong and a 10-miler that quickly became a 7 miler, I feel like I clearly spoke too soon and jinxed myself.

Here’s how the week went down:

Monday: Rest day – Spent all day in heels for work presentations. No bueno.

Tuesday: Just too many hours in a car. I rolled like it was my job and called it a day, pushing my run to Wednesday.

Wednesday: 3.25 miles on a gorgeous morning

Thursday: On the plan, 6 miles with 4 at tempo pace. What happened was 5.25 miles with 3 at tempo – and “tempo” is a generous descriptor! I poked the bear with this run – by just 2 miles into it, my piriformis let it be known it was not interested in participating in the run and it was downhill from there. Add in the sudden humidity and temp spike for what would turn out to be a 90-degree day, and I had a front-row seat on the struggle bus. The more I tried to push the more gimpy my stride became so I packed it in early.

Friday: Lots of babying and bargaining with my right side in hopes to get through a double-digit long run on Saturday.

Saturday: Once again by 2 miles into the run I knew I was in trouble. It then became this debate with myself as to whether to keep going or to pack it in – when do you know if you’re doing more harm then good? I was so glad to be sharing this run with my husband J, who kept me positive and also was the more rational of the two of us to get me to stop at 7 when it was clear I was hobbled.

Sunday: Rest day with a small pity party on the side.

While I try to keep it positive and tell myself that 7 miles is still a good run, the truth is I’m worried. Once again I find myself wishing for more days on the calendar as my race date looms (remember I already missed the Black Cat 10 miler back in March because I lost time on the road thanks to the piriformis).

I’m going to plan on a mix of cross-training, easy miles, and the rehab exercises this week and keep my fingers crossed. Wish me luck!

I’m joining Holly and Wendy for the Weekly Wrap. If you share a weekly training recap be sure to join them!

Filed Under: injuries, Weekly Wrap

Runfessions of an Injured Runner

October 27, 2017 by Michelle 38 Comments

Well, here we are again on the last Friday of the month, which means it’s time to cleanse our soles (pun intended) with some runfessions. So let’s get to it, shall we?

Sharing some #runfessions of an injured runner! #FridayFive #Runfessions #Runchat Share on X

I runfess that I am not loving running right now…there I said it. As long as my runs stay 5 miles or less, and at an easy peasy pace, all the body parts cooperate and it’s all good. But add miles or really push the pace, and I’m gritting my teeth – no bueno.

Unfortunately, my hip pain has returned with a vengeance and has left me on non-speaking terms with my training plan. I runfess that this cycle of injuries I’ve been dealing with this year (hip then ankle, now hip again) has been exacerbated by my pushing to get back to training too soon.

I runfess that it’s hard to sit on the sidelines while others are preparing for races – FOMO is a powerful thing…the struggle is real!

I runfess that if I am being totally honest, I’ve probably known for a while that I was pushing my luck with this training plan, but how could I possibly not have a fall goal race…ah denial!

While I’m not usually one to throw a pity party, I runfess that I’ve had a moment or two over the past month where I have asked myself if I should give up running. Now, of course, that didn’t last very long – it’s just the frustration talking.

I am certainly not going to stop running. I am going to back-off of following a training plan, put racing on the back burner, focus on a treatment plan for this SI Joint, and embrace my time in the gym, on a yoga mat, and the short leisurely runs I can do (I’ll take 3 or 4 miles vs none!).

So what are you run-fessing?

I’m linking up with Marcia for Runfessions, and Rachel and Lacey & Meranda for the Friday Five link-up!

Filed Under: Friday Five, injuries, Runfessions

Weekly Wrap – Here we go again

October 22, 2017 by Michelle 46 Comments

It’s Sunday and just like that another week has flown by! After being able to step back a bit last week I’ll admit it was a little tough to find a rhythm this week.

Monday – Rest day

Tuesday – The plan called for hill repeats and I decided to hit the mill to bang these out. I had the gym to myself, which was a good thing given the amount of cursing that may or may not have taken place 😉

Wednesday – Scheduling and homework drama with my youngest (school projects are the bain of my existence!) got in the way of my weekly meet-up with my friend E so there was no strength workout.

Thursday – The plan called for a 4-mile cutdown run but nagging hip pain (yeah it’s back) had me pushing this run until the afternoon. When it came time to head out the door I got a text from E to see if I was up for meeting for a walk. I opted for the walk over my run. We got a brisk 3 miles done, and time spent with a friend did both mind and body some good!

Friday – I booked some time with my massage therapist to see if I could curb the hip issue. After some trigger point work, my hip was feeling much better, but the therapist warned me not to overdo it. (Cue the foreboding music!)

Saturday – It finally felt like a fall morning…cool and crisp enough that, while I wasn’t ready for long sleeves, I did break out the gloves! My hip started to protest around 5 miles and so I hit 6 miles and called it a day.

After a quick change, I headed to my boys’ school homecoming, where I spent a lot of time on my feet covering the cross country course to cheer my oldest and his teammates on. After his race, I left J and the boys to race home, change again and head to a work event. A lot more time on my feet, and I finally made it home by 1:30 a.m.

Sunday – Rest day. So yeah I didn’t do the best job heeding the therapist’s advice, and needless to say, my body’s not super happy with me today. Beyond stretching and rolling, not much else will be happening.

It’s frustrating to be back to dealing with the hip issue again. My therapist did raise the point that she didn’t think I had given myself enough recovery time once it started to feel better again before I dove back into training again..and as I was thinking things through during Saturday’s run, I’m thinking she may be right. Once again, I’m at the same point in a training cycle where it’s time to up the speedwork and mileage, and my body starts rebelling.

The return of the cranky hip is certainly not doing much for my lack of running mojo so hopefully, things will get back on track this upcoming week.

Have you ever pushed returning to running too quickly after an injury?

I’m joining I’m joining Holly & Tricia for the Weekly Wrap. Be sure to stop by and show these great ladies some love.

Filed Under: injuries, Weekly Wrap

RtR Week 6 Wrap-up

April 16, 2017 by Michelle 22 Comments

Happy Easter to all who celebrate!

I want to say a huge thank you to everyone who weighed in on my training dilemma. It was interesting to hear others’ perspectives.

This past week for me was filled with yoga, PT exercises, daily planking…and yes a little running. Wednesday’s run of 4.25 miles was hard fought and left me almost certain that switching to the half to the 5-miler was the only option. Then came Saturday…

Saturday’s 6.5 miles gave my confidence a nudge in the right direction…while far from pain-free, things got better as the run progressed. I went from almost throwing in the towel at the 2-mile mark after having to walk the end of a short hill to powering up a much bigger hill in mile 4. And though I certainly wasn’t trying to, my Garmin showed each mile was just slightly faster than the last.

It was nice to end the week on a higher note…though I’m still no closer to deciding what to do about the race distance. So was this run the sign of light at the end of the tunnel?

The RC coaches have weighed in and think it might be better to stay in my current comfort zone where I know I can complete the distance and spend the next 6 weeks getting the hip completely where it needs to be. They can tell I’m having a hard time letting go of the idea of the half and are supporting my hemming and hawing for another week 🙂

Linking up with Holly and Tricia for the #WeeklyWrap. Please be sure to head on over and check out all of the great ladies sharing weekly training and life happenings!

Filed Under: Boston's Run to Remember, half marathon training, injuries, Weekly Wrap

Wrapping up Week 5 – BTDT

April 9, 2017 by Michelle 39 Comments

I’m feeling a bit like a broken record here! Training continues to be a mixed bag as my hip giveth and my hip taketh away. I have been babying this hip/glute thing for a few weeks now and on average I’m lucky if I hit 5 miles on any given run (though I managed 6 on Friday). And, these miles have been, for the most part, s-l-o-w!

I have been trying to be positive and keep telling myself I still have time…but now with Run to Remember just 7 weeks from today, I’m starting to wonder. I was so frustrated after this morning’s run that I wondered aloud to my husband whether I just need to stop running…or at least stop training. Yes..perhaps a bit dramatic… I know that I love running too much to just stop…but right now, it’s hard to love something that is not loving me back. I’ve already been down this road once before this year…where my head and heart are focused on training, but my body just won’t get with the program.

So with just 14 miles, plus yoga and some strength work week 5 is a wrap, and I’m honestly not sure where to go from here. Option 1 is to continue to push along and hope for a turnaround; option 2 is to let go of the half marathon and drop to the 5-miler; and, option 3 is… stop training for any race until my body cooperates.

I’m curious…what would you do?

As always, I’m linking up with Holly and Tricia for the #WeeklyWrap. Please be sure to head on over and check out all of the great ladies sharing weekly training and life happenings!

Filed Under: Boston's Run to Remember, half marathon training, injuries, running dilemnas, Uncategorized, Weekly Wrap

Hitting the Training Reset Button

February 19, 2017 by Michelle 52 Comments

It’s time to hit the reset button…

My little slip during a run last month did more than just tweak things. And, while I’ve been able to eek out some runs, it’s been inconsistent at best…and with some significant pain at worst. No bueno. I’ve probably known for a couple of weeks now that I need to re-think my plans, but I didn’t want to admit it. I’d been hoping to hold it together and some how stick to my race schedule, but it’s just not happening.

So after a trip to the new chiropractor (who was awesome!) and conferring with the RC coaches, it’s time to hit the reset button on my training. I took a pass on the 10 mile race I was planning to do this morning and I’m deferring my entry in the NYC Half until next year. And while I’m especially bummed about putting off NYC, I’m refusing to have a pity party.

So I’m focusing on the positives:

Better to have this happen now while the year is still young and there’s still lots of time for running and races
I still have 14 weeks until my Spring goal race, Boston’s Run to Remember
I’m loving the new chiro I was referred to – he’s mapped out a course of treatment and believes he can get me back on track shortly
My RC coaches are all very positive that we can work around this and put together a decent training plan
Since the whole family was looking forward to heading to NYC, we’ve decided to still hit the city during the school spring break

I’m headed back to the chiro tomorrow, and this week will probably be heavy on the cross-training and strength work. 14 weeks to go!

Linking up with Tricia and Holly for the #WeeklyWrap.

Quick housekeeping note:

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Filed Under: chiropractor, DNS, half marathon training, injuries, NYC Half Marathon, Weekly Wrap

Warning: Frustrated Runner Ahead

January 22, 2017 by Michelle 54 Comments

Let me just get this out there…this was not a pretty week from a training standpoint. My run in the rain on Tuesday included slipping on an oil slick in the road – while I didn’t go down, I ended up gimpy. A cranky left knee meant there was no more running until I attempted Saturday morning’s long run. I managed to eek out 6.5 miles – they weren’t easy, but got them done. This girl is not a happy camper…

But, I’m not going to wallow. I can keep my cardio going on the Arc Trainer; so while I will try to run again this week, there may need to be more cross-training.

I’m happy to say that I’m 22 days into the Winter Challenge, and my BGR team has moved into the top 5 teams for total mileage! Since the Challenge allows for both walking and running, I can keep contributing to my team even if it needs to be a brisk walk.

I’m meeting up with Trainer Stacy on Wednesday, and just joined a 10 x 10 plank challenge started by one of my fellow SPIbelt ambassadors (10 mins of planking every day for 10 days) – so there will be a big focus on strength work this week.

And, hopefully there will be some running…fingers crossed!

Tell me – how do you keep busy when you can’t run?

Linking up with Tricia and Holly for the #WeeklyWrap.

Filed Under: half marathon training, injuries, Weekly Wrap

Five Tips for Returning to Running

November 20, 2015 by Michelle 27 Comments

If you follow me on Twitter (and I hope you do! – @RunAttitude) then you may have seen yesterday’s tweet:

Yes! Yes! Yes! After 8 long weeks I’ve been green-lighted! Despite the desire to throw on my running shoes and sprint out of my doctor’s office I know I’ve got to be smart about this. So as I venture back out on to the roads, here are a few tips I plan to bear in mind:

Take it slow: My doctor’s parting words to me and crucial advice to follow so I don’t end up injured. To start, I will be more focused on time on my feet vs. miles covered.

Build core strength: Focusing on building core strength — abs, hips, and glutes — will improve both stability and balance – critical after such a long layoff.

Cross-train: Every workout cannot and should not be a run. Now that I can run again, it is tempting to want to only run, but I know that it will be more important than ever to give both muscles and ligaments a break from the stresses of running. Cross-training will help improve my endurance, especially while my mileage is low.

Be kind to yourself: It’s easy to get caught in the trap of comparison, but it’s important to remember that everyone’s comeback is different.

Set realistic goals: While I’m very goal-oriented, I know it’s going to be important to have a mix of goals – both big and small. I’ll admit that I do have my eye on a couple of races…and I may have even registered for one 😉 Having smaller goals along the way will help me both track my progress and stay motivated towards the bigger goal. The key is to take it one day at a time, celebrate small victories and be grateful to be running again.

Have you ever had a long lay-off from running?

I’m linking up with Courtney, Mar, and Cynthia for the #FridayFive link up. They’re sharing their favorite cool weather drinks so be sure to stop by.

Filed Under: Friday Five, injuries

Physical Therapy Update – Slow and Steady

July 15, 2015 by Michelle 23 Comments

I had another challenging session at Marathon Physical Therapy today. I don’t really know what I was expecting when I started, but these sessions are tough – full of shaky-leg-inducing exercises. Turns out my left leg is just full of surprises! Not only are we working on my hip strength and limited ankle dorsiflexion, but we’re also trying to correct a stuck fibula head! As my PT explained it, the fibula head tracking is directly related to the the limited ankle range of motion, the hip instability, and tight ITB – yep I’m developing a much better understanding of the whole kinetic chain.

Source

What’s interesting to me is that I have no discomfort when walking or doing any other cardio activity – just running. But the good news is that I’m making steady progress and I have been able to continue to run.

I do want to get a better handle on figuring out what’s happening when I run. So next up – a gait analysis. One of the reasons I wanted to work with Marathon was because of the great range of sports medicine services they offer. I’ll get to work with one of their running coaches, along with my PT to analyze my gait and figure out what in my mechanics and approach to training I can improve upon so I don’t end up heading down this road again.

Filed Under: injuries, Physical Therapy

Mid-Year Goals Update

June 30, 2015 by Michelle 20 Comments

We are at the half way point of the year so, of course, it seems like the perfect time to check in on 2015 goals, right? So I’m linking up again with Erika, Patty and April for Tuesdays on the Run as they invite everyone to join in on the mid-year check-in.

Back in January, I laid out the following fitness/running goals:

Run a 2:15 – 2:20 half marathon — There were no half marathons, or racing of any kind for that matter so I’m still waiting on this one – we’ll see what the fall races bring.
Set a new 10-mile PR — Again, no racing…but I do have the Wicked 10-Miler set for September.
1,000 Miles — Nope – not gonna happen. Once I started tending to my left knee issues I quickly let go of any mileage goals for this year…and I’m ok with that!
Continue my strength program — Happy to say I have fully embraced this one! Monthly sessions with Trainer Stacey have helped keep me accountable and on track.
Actively manage recovery – Hmm, this one is a mixed bag as I’m still not consistently rolling after runs/workouts, and I haven’t run long enough to require Epsom salt baths, etc.
Have fun! — I had a ball running the BAA 5K with my husband and son this spring and am hoping for some fall family racing as well. Coming back from injury has slowed my roll a bit, but there are lots of fun blogger meet-ups, Black Girls Run group runs, and destination races on the horizon!
Be kinder to myself — this one is still a work in progress for me. Rebuilding mileage has been a slow process and I’m generally not a patient person.

It probably goes without saying that I was hoping to be further along in some of my goals by this point. But, I’m thrilled to be on the other side of the injury and working my way back. I’m itching to shake things up to help re-capture that running fire — taking a step back from running has a way of making you re-access things — but still haven’t quite put my finger on what that “shake-up” will be. Looking forward to seeing what the second half of the year brings!

So, of course I have to ask – how are you doing with your 2015 goals?