ITB — Page 2

The knee watch continues

September 11, 2012 by Michelle 7 Comments

After a forced hiatus for most of last week, Coach Bennett gave me the green light to try 8 miles on Saturday. But he was very clear, if the knee/IT was causing any pain I was to shut it down, call J and have him come pick me up!

My friend E had 8 scheduled too – it was her second time going that far, so we decided to run together. I knew this way I would not be tempted to do anything but take it nice and easy. I did pick a route with a couple of rolling hills because I did want to see how my legs would feel on the downhills. I’m happy to say that for the most part it was an uneventful run. E & I ran and chatted and took a couple of walk breaks along the way. For the most part I didn’t feel my knee/ITB until about 5 miles in…and even then it wasn’t much.

It seems like the rest and focus on strength training helped. Bennett’s given me the go to continue with the training plan this week – keeping in mind that if the pain returns, the running must stop. I ran 7 yesterday with mixed results. My ITB was really tight and I had a hard time holding my target pace. But there was no real pain, so I’ll take that as a small victory.

I’ve got 5 more on Wednesday and Thursday’s hill work before my last double digit run on Saturday. In between runs, I plan to foam roll, ice and strength train like it’s my job 🙂 Thankfully I’ve got a massage scheduled later this week and my “yoga for runners” class is back! So fingers crossed, the knee watch continues…

Filed Under: half marathon training, ITB, left knee

Bring on the Needles – Back to the Acupuncturist

January 4, 2012 by Michelle 16 Comments

Soucre: Google images

I headed back to my acupuncturist yesterday to begin treatment on my left ITB issues.

You may remember that weeks before the Philly half marathon, my left leg decided to not play nice and to stave off my panic I started pulling out all the stops to keep the ITB and knee happy. One of the things I tried was acupuncture — I have used acupuncture in the past with great success in relieving migraines, helping to lower my blood pressure and, even for relief from bad bouts of hay fever. I figured why not see if a few carefully placed needles could help…and I believe it did. Was it the sole reason I got to the starting line feeling as good as I did? That’s hard to say, but I know in those final days leading up to the race, my leg felt much better after the treatments.

So fast forward to now – one of my goals for this year is to get through the year injury-free. To do that I believe there are a few things I need to do a better job of:

strength training
improving my range of motion/flexibility, and
something I’m calling proactive self-care — doing a better job of taking care of my body, especially my legs in a proactive manner, instead of waiting until something goes wrong.

Acupuncture fall into that 3rd category. When I talked to my acupuncturist leading up to Philly, we discussed the on and off problems I’d been having all year. He explained that beyond pain management, acupuncture can be used to help decrease swelling and inflammation, as well as to increase range of motion. We discussed taking a proactive course of treatment to help treat the underlying conditions that may lead to my left leg flare-ups. Made sense to me – so once a week for 6 weeks I’ll be playing the part of human pincushion and then we’ll take a break so we can get a better sense of the lasting affects.

Have you ever tried acupuncture? What do you do to take care of your body?

Filed Under: acupuncture, ITB

November Rewind

December 1, 2011 by Michelle 7 Comments

Good things for the month:

While I logged just 60 miles – one of my lowest months of the year – this still goes in the “good things” category because they were quality miles that helped lead to 2 PRs this month!

I was selected to be a FitFluential Ambassador! I’m really looking forward to connecting with other bloggers and the opportunity to test, review, and hopefully giveaway various brands of fitness gear/equipment/books/food.

Things I could do without:

My left ITB/knee saga – Yeah…enough already!

On the decks for December:

The Jingle Bell 5k – my last race of the year!
Returning to acupuncture for my ITB — it really made a difference in the days leading up to Philly.
A little 2012 planning — trying to figure out my training plan for my next half marathon…and maybe a little race shopping 🙂
Diving full force into the holiday season!!

How was your November? What do you have planned for this month?

Filed Under: acupuncture, FitFluential, ITB, month in review, PR

Tufts 10k Race Report

October 11, 2011 by Michelle 14 Comments

I had a lot of fun yesterday – despite the heat & the cranky ITB! The Tufts 10k for Women is a fun event – there’s a great spirit and energy to it that was on full display yesterday!

If you saw my quick post yesterday morning than you know I was going into this race with no idea how it would play out – I was just going to go run and see what happened. Did I mention that it was 82 degrees and a 12 noon start?

This was my friend E’s first 10k so we headed in together and got to the race with an hour to go before the start. We hit the porta potties, stretched and chatted and hung out until they called the seeds to start lining up.

The race announcer made a point of telling us that the temperature had climbed 2 degrees just in the time it took us to line up! (Fabulous!) Tufts is the USTAF 10k Women’s Championship so there were lots of cheering as the elites were introduced. But I think the biggest cheers came when the group of women who have run this race every year since it’s inception (35 years!) were acknowledged!

E was remarkably calm – I remember being so nervous last year for my first 10k! We had already discussed how we would manage the race – she had told me that she wanted to focus on running her own race and not worry about holding me back. So we hugged as we shuffled towards the start and then we were off.

Did I mention it was HOT?! Yeah…it was.

The first mile was a nice flat stretch with, most importantly some shade. But ohh those middle middle 4 miles, we were baking along the Charles River! The water stops were very chaotic – the volunteers seemed overwhelmed by the number of runners looking for water – there were crowds and you literally had to come to a dead stop, work your way through to get water and then work your way back out of the crowd…clearly not ideal! But the runners were great – passing cups to each other, some stopping to pour water for others, making jokes, just making the best of it. Gratefully, partial shade returned at mile 5 and thru to the finish.

As I planned, I just ran by feel – sometimes my pace was good and sometimes the combination of the heat and my ITB told me to slow down and just take it all in. And I did – I chatted with other runners, encouraged where I could, thanked volunteers, rocked out to my tunes, high-fived the kids on the route and tried to enjoy the ride. Once again my family was out on the course cheering and I found E’s family along the way as well.

As I hit the final stretch to the finish, the race announcer was actually urging runners to not sprint in because of the heat – trust me, not an issue for me at that point 🙂 Joan Benoit Samuelson was once again greeting runners at the finish line, and I got a high five again from her. Such a great touch to the race! I made it through the finishers chute, hit the water and food tables and circled back around to find E – she looked great and seemed to have had a good time!

We eventually found each other and my family. We took pics, did a quick sweep of the expo and then my boys let it be known that lunch was long overdue, so we headed for the cars.

Love this pic – just wish my little guy’s head wasn’t cutoff!

All-in-all a good day. I would love to run Tufts again next year, but this time really “race” it. With the new course design (flat start vs. the downhill with a sharp turn at the end of years past) and more traditional fall weather, it would be really fun to see what I could do at this distance. But isn’t that one of the beauties of running, there’s always the promise of “next time?”

Filed Under: ITB, race report, Tufts 10k, weather

Irritable ITB, Step-back wk and Vacation runs – WWYD?

September 25, 2011 by Michelle 7 Comments

I was really looking forward to my 11 miler this morning…but my ITB clearly was not!

I was feeling pretty sore and tight yesterday and no amount of foam rolling or icing seemed to make too much of a difference. I kept hoping if I just took it slow that I could get the long run done. Well, when I got up this morning nothing along my outer left leg felt okay…and so the internal bargaining began. OK so maybe I can’t get 11, but surely I can at least get 8, right? Hmm…yeah…not so much.

It was a struggle almost from the beginning – I stopped just before 2 to stretch and to decide whether or not to keep going. I kept going, but as I reached the 4 mile point and turned to head back I started to think that there was a very good chance that I would either have to walk to whole way or call J to come pick me up. Luckily, J and the boys did come by – they decided to check on me cause they knew the leg wasn’t feeling great – and without hesitation I hopped in the car and called it a day. I was really bummed to not finish the run, but pressing on just seemed like a really bad idea!

So Week 7 starts tomorrow and it’s a step back week. It also happens to be the week were heading to Disney. Originally, I had planned on running on Tuesday and then a couple of times while we’re away – the resort has a great mile and a quarter loop around the lagoon that sounded perfect for some short runs. But now given my cranky ITB I’m wondering if I should run at all or just rest it (aside from all the walking we’ll be doing) and take the 5 days off.

And when I get back I’ll have a week before the Tufts 10k – so what would you do?

Would you rest or would you run?

Filed Under: injuries, ITB, running dilemnas, step-back