The knee watch continues

September 11, 2012 by 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…
 

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Filed Under: half marathon training, ITB, left knee

Resisting the urge to run

September 6, 2012 by 15 Comments

Towards the end of my long run on Saturday, I tweaked my left knee. I was on my last down hill when I must have landed funny on my left foot because I felt a zinging sensation on the front outer part of my knee that radiated up my ITB — pretty much stopped me in my tracks. I walked for a minute and it seemed to subside so I went on to finish the run (I only had just over 2 miles left). After the run I iced my knee and then went on to join the family for more vacation fun. On Sunday we did a little hiking, nothing strenuous, but I didn’t feel any soreness until towards the end of the day…so more icing.

After a 7 hour car ride Monday, I was stiff and tight and really looking forward to my run on Tuesday. Unfortunately, my knee was not! Within the first half mile I was uncomfortable and by the time I reached 3 miles I was starting to worry that I was just aggravating the situation so I cut the run short for more icing and rest. I got in touch with Coach Bennett to get some advice on whether to attempt my easy run on Wednesday. Given that the soreness is persisting, his advice was to not run again until my next long run Saturday. With just two and a half weeks until ZOOMA, he told me that I’ll benefit more from additional rest than running hills today.

So despite that fact that I’m itching to run, I’m heeding his advice, taking the extra rest and focusing on the strengthening exercises he’s given me so this doesn’t turn into a full-blown injury. Fingers crossed for Saturday!

 

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Filed Under: half marathon training, left knee, listening to your body, ZOOMA Cape Cod

Monday Ramblings

December 12, 2011 by 9 Comments
  • If you’ve been following along with me for a while now then you know I’m big on making lists…well I think I’ve crossed the line when I start putting “make a list” on the to do list! Is there a List Anonymous Group I can join?
  • I need to work out a deal with UPS that they deliver no packages on the weekends….my kids are getting suspicious and I’m running out of places to hide gifts!
  • And, whose brilliant idea was it to starting painting my kitchen/family room just a few weeks before Christmas?!!? Oh yeah…that would be me…my husband is really a good sport.
  • I’ve started doing a little writing for the Examiner.com’s Boston edition – you can check out my first article HERE (yes…shameless plug). The funny thing is I had tons of article ideas floating around in my head, then I got the gig and have been having writer’s block. 
  • On the running front, despite not being thrilled with being sidelined for a bit at the beginning of the month with a cold, the rest has clearly done my knee some good. My last few runs have felt good and been pain-free!

OK…now I’m off to tackle one of my many lists!

Happy Monday!
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Filed Under: Examiner, general musings, left knee, to do list, writer's block

Friday Five

November 25, 2011 by 8 Comments
  • Hope everyone had a great Thanksgiving! I spent a wonderful day with family – food, football and a lot of laughing made for a really good time.
  • Went for a short run this morning – I wanted to give my left leg a little break, so aside from some yoga and my usual pilates class I haven’t done more than walk since Sunday. It’s crazy warm here, especially for late November so it was nice to be out, even if the leg was just so-so.
  • Despite not having started my shopping yet and just 4 weeks until Christmas, I couldn’t bring myself to face the madness of Black Friday. I love a good deal as much as the next girl, but the combination of waiting on line for hours, large crowds and the unstable disposition of some of the clientele – yeah…no thanks!
  • Cyber Monday is more my speed. Plus, I’m also hoping by then my boys will have their wish lists put together. Actually, in the case of my youngest, I’m just trying to get him to be a little more definitive than “everything in the Lego store.” The thought of more Lego in my house makes my head spin.
  •  With only one more race left my calendar for this year, I’m just starting to play around with a race schedule for 2012. Is it my imagination or is the 10k becoming a dying breed…or are they just scarce in New England? I wanted to add a few for next year because I think the 10k a good challenging mix of speed and distance. Hopefully I can find a couple.
Did you take on the crowds of Black Friday? 
           Are 10ks easy to find in your area? 
                    Have you got your race calendar for 2012 set yet?

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      Filed Under: 10ks, Black Friday, left knee, race calendar

      Coming in off the ledge…a little

      November 12, 2011 by 10 Comments

      Huge huge thanks yous to everyone who left comments, tweeted or emailed words of encouragement! I really appreciated each and every one! I’ve had my freak out and have quickly moved on to the “do whatever it takes to get to the starting line” mode.

      Since Thursday, it’s been all about ice, rest, Advil and compression — gotta say, I’m loving my new Tommie Copper knee sleeve! I took a tentative run late this morning and managed to log a little over 7 1/2. They weren’t the prettiest miles but they gave me hope. KT Tape may be my new BFF!

      I also went to see my acupuncturist this afternoon and let him work his needle magic. Tomorrow will be another rest day. I’m trying to get comfortable with the concept that there just may be very little running between now and next Sunday. Going to just take it one day at a time…..

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      Filed Under: left knee, on the ledge, pulling out all the stops

      And let the panic begin!

      November 10, 2011 by 8 Comments

      Some one please talk me in off the ledge….I’m nine days from Philly and now my left knee decides is the time to not cooperate!

      It was a little sore after Sunday’s race but nothing a little ice couldn’t take care of. By Monday it felt fine and after I went for a Thai massage I was feeling really pretty good. During Tuesday’s hill repeats it started to feel a little wonky (yes that’s a technical term) but by that point I only had one more repeat to go and it wasn’t a screaming pain, so I just stuck it out and finished. It was fine again yesterday until I stepped off a curb and whamo, back came the wonky feeling, but more intense this time. Back to rest and ice last night. It definitely felt funky this morning but I had just 3 x 1600 repeats on the plan, so I headed to the track anyways. The warm-up was ok, but 800 meters into the first repeat I pulled up gimpy. I tried to walk it off but my knee wasn’t having it. Just as I was debating what to do, it started to rain…I took it as a sign and got back in my car.

      What’s really got me panicked is that this isn’t the usual discomfort related to my ITB – this pain is on the other side of the knee starting just above the knee cap and running down to my inner calf. WTH?! OK, no check that – what’s really got me panicked is that I’m nine days away from my next half and now this flares up!

      I’m really trying not to freak out here….as you can see I’m doing a bang up job so far! Above all I had wanted to go into this race feeling strong and confident in my legs….I have an easy run scheduled for tomorrow and then a pseudo longish run of 9 for Saturday, but I’m not sure what I’ll end up with.

      So anyone want to talk me down? I’m all ears!

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      Filed Under: left knee, not panicking, on the ledge

      Lessons learned and training begins again

      June 8, 2011 by 12 Comments

      I’ve started training this week for the Providence Rock ‘n’ Roll Half! As you can imagine, I’ve been thinking a lot about my last race — both the training and the race itself. Where do I make changes? What do I tweak…or throw out?

      A couple of things stand out for me….

      • Without question, I need to make a more dedicated effort to strength training, especially where my left leg is concerned. The imbalance between my quads and hamstrings is a major contributor to my knee woes. Additionally, my right leg is so dominant that it is throwing off my gait – especially when I start to get tired. In looking back at my training, I was understandably most focused on building the miles. While there was some strength training, to be honest it was both minimal and inconsistent. If I do not want a repeat performance of my left leg cashing it in shortly after mile 8, then I have to get serious about strengthening the leg!
      • I’ve got to figure out a hydration plan. All of my long runs leading up to the half were done in cool temps – I never carried water with me. Then bam, race day is hot and humid and I wasn’t use to taking in water while running and as a result I don’t think I managed the water stations as well as I could have. Obviously, no one expected those crazy temps then, but the Providence RnR is in August so heat and humidity is a given! In general I know I need to hydrate better, both on days I run as well as off days. But I also need to use my long runs to figure out a hydration strategy for the race.
      • I need to continue to work on pacing and not be afraid to push it. There were moments during my last training cycle where I’d be running and feeling good then glance at my Garmin and think “whoa is that really my pace, I’ve got to slow it down cause I’ll never make it to the end of the run.” In other words I’d psyche myself out! I realize it’s really easy to fall into this rut of thinking of yourself as an XX min/mile runner – I need to challenge myself to not fall into that rut.

      So, now with a better mileage base, my goals leading up to the next race are to strengthen my legs (especially the left), learn to hydrate better and embrace a little speed! And I’m going back to posting my weekly plan because it helps to keep me accountable.

      ———————————————–
      For this week:
      Monday — Yoga  (check)
      Tuesday — Strength work (check)
      Wednesday — Tempo run (4) (check)
      Thursday — Yoga or Rest
      Friday — Long run (6)
      Saturday — Pilates reformer (counts for strength work)
      Sunday — Easy 5

      Happy Running!
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      Filed Under: goals, Half marathon, hydration, left knee, pace, RnR, training

      Knee watch – T-minus 4 days

      May 24, 2011 by 15 Comments

      After a couple days off and lots of icing and foam rolling, I couldn’t take any more; I had to know how my knee would feel on a run. I went out for a simple out and back…just 3 miles. It was slow and easy…and there was no pain so I’m cautiously optimistic!

      So I’ll continue the ice, roll, rest, repeat dance for a couple more days along with another light run, just so my legs don’t forget what they’re suppose to be doing 🙂

      It’s funny I felt like the first 11 weeks of this training flew by, while these final two weeks are moving at a slow crawl!

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      Filed Under: fingers crossed, foam roller, left knee

      10k instead of 10 miles

      May 20, 2011 by 6 Comments

      Thank you to everyone who weighed in with advice and encouragement after my last post!

      Despite the rest day yesterday and diligent icing and rolling, my left leg was not feeling fabulous this morning. As much as I wanted to get one more long run under my belt, I knew the smarter choice was to back off. So instead of 10 miles, I settled for a 10k.

      During the first couple of miles, I seriously questioned being out there at all, but it got better around mile 3. Fairly uneventful on the whole, but my knee let me know that 6 was definitely enough for today. So I’ll take it!

      Next up – more ice, rolling, and rest, along with my weekly pilates class tomorrow and I’ll try a couple more miles on Sunday.

      Enjoy your weekend!

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      Filed Under: fingers crossed, left knee, Yamuna Body Rolling

      Not going to panic

      May 19, 2011 by 7 Comments

      I’m not going to panic….at least that’s what I’ve been muttering to myself since yesterday’s failed tempo run.

      Yesterday, I just couldn’t face another morning of being wet and cold so I headed to the gym for my run. A half mile in, my left knee did not feel good –  pain on the outer edge, just above the knee cap. I kept going hoping it just needed to warm-up, but at 1 mile it really didn’t feel good so I hopped off to stretch. Jumped back on and mile 2 just got worse. By the end I was fighting to hold form and the little voice in my head was screaming “stop! this is not a good idea!”

      So I figured forgoing the last 4 miles was better than risking injury, and I headed home for a treatment of ice, Advil and Polar Frost.

      Today’s a rest day so I did a little yoga this morning and will continue with the icing. The knee still feels sore but not painful like during the run. I’m keeping my fingers crossed for my LSD of 10 tomorrow. It’s odd because I felt so good after Tuesday’s run…I’m hoping yesterday was just a fluke.

      Just 10 days until the half….I’m not going to panic!

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      Filed Under: Half marathon, left knee, not panicking