Posts tagged ‘injury’

January 19, 2015

Making Progress

Stress Fracture Update

The big news this week is that I ran… twice!  The first one was supposed to be just a mile, but turned into two, and the second was supposed to be 3.5 and ended up being 2.5 due to freezing rain, but still, I ran!  My foot felt a bit sore for about the first mile or so of each, and again towards the end of both runs, but overall there seemed to be no increased soreness or swelling afterward.  I did notice that my arch felt a bit tight a few hours after, and I think I will probably need to be a bit more diligent about stretching and using the foam roller as I ease back into running.  I’ve been keeping up with the strength, biking, and swimming this week as well, and weirdly, I think I can actually feel my body starting to adapt to the new training.  Everything stays the same for days or weeks, and then suddenly the hand weights that felt heavy last week seem to be lighter, or something will just click mid-swim.  Last week I looked in the mirror and thought that it seemed odd that my arms didn’t really look any different after a month of swimming and weight training, and then two days later I looked like I had taken up a blacksmithing hobby.  (I actually did a little in college and have some lovely candlesticks to show for it…)

Anyway, I’m trying hard to come up with a training plan for the next several weeks that will challenge me without risking reinjury.  My successful runs this weekend gave me enough confidence to sign up for a 4-mile race a month from now, and I’ve decided to try using a slightly modified FIRST plan to train.  I’ll actually be doing the cross-training this time, which should fold nicely into my tri plans, and if all goes well, a fast 4-miler will set me up for faster distance work this spring.  I still need to lay out my full race calendar for the year, but I want to hold off a few more weeks to see what kind of running volume I’m able to handle before I start committing to the spring races that I really want to do.  In related news, I got the email on Thursday for my guaranteed entry to the NYC Marathon, and $227 later I am officially in!  Long Run Buddy is as well, and I’m very excited to have a training partner for the full distance of my long runs this fall.

When do I get to call myself a Triathlete?

Even though I’m holding off on committing to any major (running) races for a few more weeks, I did sign up for two sprint-tri’s in May and June, and suddenly that whole endeavor is getting much more real.  My swim classes started last Tuesday, and I’m so, SO glad I enrolled.  The class is geared to novice (but not absolute beginner) swimmers and is focused on the basics of technique and efficiency.  I’ve always seen myself as a weak swimmer and was nervous that I should have signed up for the beginner class, but I seem to be at least at the average skill level in the group.  A few of my classmates have done the NYC Tri before, so I feel a bit more confident that I’ll be able to get through the swim in the allotted time, not to mention survive a dip in the Hudson.  There are also several veteran runners/first-time triathletes in the class who are signed up for the NYC race, and it will be great to get to know a few other newbies as well.  Last week’s session focused mainly on breathing technique, and in addition to working side lying kicking and one arm drills, our coach referred us to this video, created by sea mammal Michael Phelps’ coach, Bob Bowman.  His explanation is very clear and after a very focused half hour in the pool this weekend I actually did start to feel the bow wave on my head.

This week I hope to start structured training for the 4-miler and settle into a workable training schedule that incorporates multiple swim, bike, run, and strength workouts each week.  I will be doing two-a-days several times a week, but I’m hoping that scheduling more short and varied sessions will keep me healthy while still building fitness and strength.  I’m trying to alternate days so that I minimize doing the same activity back-to-back, but I still have to work out the kinks.  I’m incorporating a lot more strength training that I did last season, and I hope that will help me prepare for a heavier training load and avoid injury.

Here’s the plan this week:

Monday

Weight training – JM No More Trouble Zones

 

Tuesday 

AM

Running – Intervals

6×800 @ 3:38*

RI 90 sec

PM

Swim class

 

Wednesday

AM

Swim – 30 min

PM

Strength – JM Ripped in 30 Week 2

 

Thursday

AM

Running – Tempo

2 mi @ 8:04*

1 mi easy

2 mi @ 8:04*

PM

Optional 30 min bike

 

Friday

AM

Strength – 1 hr with Trainer

 

Saturday

AM

3 mi easy

PM

30 min swim

 

Sunday

AM

Brick:

Cycle

10 min easy

10 min tempo

10 min easy

5 min hard

5 min easy

Long Run – 7 mi @ 8:34* (If all goes well this week)

 

*I should note that these paces are pegged to my last marathon and I have no idea if I’ll be able to handle the speed after 6 weeks off.

December 31, 2014

Getting Stronger

I’m not really one for year-in-review appraisals or New Year’s resolutions.  In general, I associate New Year’s with two weeks of noobs crowding the gym.  (Newbies please note: if you are walking on a treadmill, the automatic cool-down period at the end is not for you.  Do not walk in slow motion for five minutes while others are waiting, only to hop off and resume a brisk pace to the locker room. Seriously.)

In light of my recent injury, though, I can’t help being a bit more reflective than usual this year.  I had easily the best training year of my life.  I learned how to set challenging goals and not to let myself off the hook for them.  I learned to train hard and successfully.  Injury aside, I think also I learned how hard I can push myself, and it’s harder than I thought.  As a friend said recently, “You have to cross the line now and then to figure out where it actually is.”  The stress fracture, too, has been instructive.  I’ve been reminded that I’m not Superwoman and no matter how good of shape I’m in, I still need to be gentle with myself.  I enjoyed running this year more fully than I ever have, and I’m now even more acutely aware how precious every step is.  I have realized these past few weeks how much running has become part of my identity, and how it’s become a measuring stick for how may day, or week, or life is going.

My foot continues to improve, albeit slower than I would like.  Interestingly, it seems to plateau for several days at a time, and then overnight will suddenly feel markedly better.  The injury first became apparent just after Thanksgiving, but I’m pretty sure that walking four miles on it at the Jingle Bell Jog and the pain that ensued after probably set things back a bit.  That would put me at somewhere around week three of the healing process, which means the bone callus should be forming now.   There is a distinct bump at the site of the injury now and the area is definitely less tender now, so that’s all to go the good.

Swimming really has been the silver lining to all of this, as I may have actually set myself up to drown in the Hudson next summer had I not been absolutely forced to focus on the swim.  I’m far worse at it than I expected, and I never would have dedicated this much time to it if running or biking were at all possible.  I don’t enjoy swimming yet, but I’ve been working hard, and after watching several YouTube videos to study up on technique I’ve definitely been able to make some headway.  Last week I realized that I was “swimming flat,” meaning that my hips were staying parallel to the bottom of the pool while my upper body rotated.  I finally got the reach-and-roll rhythm going and suddenly instead of flapping around, I felt like I was actually gliding through the water.  Make no mistake, I’m still terrible, but I can now reliably overtake some of the oldest women in the slow lane.  At any rate, my swim classes start in two weeks, and I am perhaps unreasonably optimistic that they will help tremendously.

Part of my current frustration with swimming is that I am not good enough to get a really hard, satisfying workout in.  I’ve also been strength training, though, and I am finding an appreciation for pushing through a really hard set that I’ve never had before.  I tend to rush through lifting, so I do best with a trainer or video to guide me on form and pace.  It’s been difficult to find really challenging workout videos that don’t require a lot of high impact cardio intervals, but so far I’m most impressed with Jillian Michaels’ No More Trouble Zones.  I can do most of the workout without modifications and the sets move fast enough to provide a good cardio component as well.  I really do feel like I will come through this injury stronger physically, and maybe mentally as well.

Cheers,

ModC

December 18, 2014

The Brussels Sprouts of Training

Although I’m still awaiting the results of my MRI, a trip to the podiatrist on Tuesday confirmed my suspicion of a metatarsal stress fracture.  I’m now boot-bound for the immediate future, and am likely looking at 6-8 weeks before I can start running again.  The good news is that I can continue to swim and I may be cleared for cycling and pool running in a few weeks.

I’m upset, of course, and disappointed that I probably won’t be able to run the Hot Chocolate 10-Miler and the Fred Lebow Half Marathon that I am registered for in January.  It’s been ages since I’ve raced the shorter distances, and I was really looking forward to getting back to training in earnest.  I had also planned to run the Shamrock Marathon in March, but depending on when I’m cleared to resume full training that may not be feasible either.  It’s certainly not the end of the world, but as any athlete knows, injuries are incredibly frustrating and it’s easy to get a bit depressed on top of the physical trauma.  I know my own tendencies in that department, so I’m working hard to reframe the situation into something positive.

I’ve realized that one of the most difficult aspects of dealing with injury for me (and I suspect for many runners who are a bit Type-A) is the loss of the structure and routine that training provides.  When I’m working through an injury and can’t do my “real” workouts,  I usually tend to do somewhat aimless sessions just so I can feel like I got my exercise in.  This time around, I’m trying to approach time the time away from running as an opportunity to address some weaknesses that I never seem to have time for otherwise.  I’m setting specific goals and building a training plan to get there.  I want to improve my upper body and core strength with weight training twice a week, complete a 30-day chin-up challenge, and build up to swimming 500m with this training plan.  The hard part, of course, is garnering the same level enthusiasm I have for my running.  Getting better at things you’re bad at is unglamorous, eat-your-veggies kind of training–the sort that is hard and ugly and generally not much fun.  Rather than running around the park with at least a modicum of grace, I’m flapping around in the pool just trying not to inhale water.  The learning curve is steep at this end, but so are the incremental gains.  In 6-8 weeks I may just have a new set of skills.

~ModC

 

 

December 15, 2014

Still Limping

After a lot of rest and Advil last week, my foot was actually feeling a bit better by Friday.  I have an appointment tomorrow with a podiatrist who specializes in runners and triathletes, but by the weekend I was hopeful that it might be a moot point.  On Saturday I could hop without wincing, and I even wore footwear other than my running shoes to dinner.  On Sunday I had a bunch of errands to do, as well as a pile of laundry and cooking for the week.  I swam in the morning and then spent a good portion of the day on my feet.  By evening I was visibly limping again and my chiro friend asked me if I had considered the possibility of a stress fracture.  I had, of course, but mostly to convince myself that if I had one, my foot would probably hurt more than it does.  After two weeks with no improvement, though, it does seem like the most likely scenario.  I’m also pretty sure that the fact that I can actually feel my third and fourth metatarsals inside my foot is not a good sign.  I imagine that I’ll get a definitive answer tomorrow, but just in case, I stopped taking the Advil (it can impede healing of fractures) and ate an extra bowl of bone broth soup last night.  Either way, it looks like I might be spending more time training in the pool than I originally thought.

December 12, 2014

Limping Along

It’s now been a week and a half since I’ve run, and if anything, my foot seems worse.  I made an appointment to have it looked at next Tuesday, and until then I’m just trying to stay off of it as much as possible and ice it frequently.  I’ve now abandoned the nightly hope that it might possibly feel better in the morning, and I removed the next two weeks of bike workouts from my calendar because the reminders were making me sad.  (I am stubbornly refusing to remove the run workouts, however.)

I have swum three times so far this week, and the jury is still out as to whether that’s aggravating it further.  The injury seems to feel worst in the morning, and while I’d hoped that swimming might be an effective way to gently loosen it up, it seems just as painful when I get out of the pool as when I get in.  I’m happy to report that I suck at swimming a little less every day, so that’s progress.  I’ve been feeling really overwhelmed with how much work I have to do to get ready for the swim leg of the tri and, circumstances aside, I really am glad that I’ve been forced to start training a little earlier.  Even knowing that I have seven months to get there, I’m still completely intimidated by the thought of an open water swim of almost a mile.

I just finished a very effective 30-day ab challenge this week, and it has me thinking that baby steps really are the way to go.  (Who can do a 4 minute plank?  This girl.)  For some reason I had in my head that I wasn’t ready for a training plan, but after some quick searching I found a beginner’s workout plan that makes the whole endeavor seem a little more doable.  Of course, this one only gets me up to swimming 500m workouts over the next month, but I have a feeling that if I can get over the initial ‘I’m completely incompetent’ hurdle it might get a little bit easier.

December 8, 2014

EDL Tendinitis Update

escalated

It’s now been a week since I first started feeling some mild discomfort from the (self-diagnosed) EDL tendinitis.  As I wrote in this previous post, it escalated quickly.  Walking is hit or miss; sometimes I feel almost no pain, and other times it’s quite sharp.  Running, jumping, or any sort of impact is still out of the realm of possibility. Unfortunately, this weekend I was signed up for the NYRR Jingle Bell Jog, a 4-miler in Prospect Park.  I haven’t run any races that short since the Israel 4-miler this spring, and I hadn’t raced it, so I was really looking forward to letting loose on this one.  It’s rare NYRR races are on my home turf in Prospect and I was hoping to run 7:30ish splits and move up a corral or two.

By Friday it was clear that there would not be any running happening this weekend, but I still needed to finish the race for my 9+1 entry for next year’s NYC marathon.  The Caveboy graciously offered to keep me company while I walked, which was sweet and rather brave given how grumpy I was about the whole thing.  I really was trying to stay positive and upbeat outwardly, but I was in a fair bit of pain by the end and probably not very good company.

My biggest concern was whether all of the walking was going to set me back even further, but on Sunday my foot actually felt a little better.  I was starting to get some taper madness and did an upper body kettle bell workout just so I didn’t feel like such a slug, but I knew it wouldn’t get me the much-needed hit of endorphins.  For the rest of the day I took the opportunity to rest and ice it while watching football and catching up on my holiday knitting, and by evening it seemed like the visible swelling was gone.  I was cautiously optimistic that it was on the mend, but then this morning the puffy spot was back and it seemed to hurt as much as ever.  Exit Optimism.  In an effort to find some kind of cardio outlet, though, I did scope out a pool to join yesterday, and a swim cap and goggles are on my errand list today.

I keep telling myself that I can turn this into a positive.  I can focus on getting stronger and start swimming in preparation for the summer tri.  For the first time in years, though I’m having a hard time finding the motivation to work out when I can’t do any of the activities I enjoy.  I have no idea if this will take days or weeks or months to heal.  (Though if it’s not showing signs of improvement by the end of the week, I’m going to get some x-rays.)  Running is my prozac, and the combination of the frustration of the injury and losing my stress outlet really has me down.  I think what makes this one particularly difficult is that it came on so suddenly.  When I’ve had runner’s knee, plantar fasciitis, or IT band problems I could make (sometimes badly) calculated decisions about whether to run through the pain or not.  I knew that it might ultimately result in having to take some time off, but I at least had a chance to mentally prepare for that eventuality.  There’s nothing to do right now but to keep moving forward in whatever way I can and not let the frustration get in the way.

December 5, 2014

No Pain, No Gain

After I finished all the cooking last weekend I savored a few minutes of quiet and sat down with my gmail calendar to plan my next few months of training.  I love lists, schedules, and thinking about interval workouts, so planning the next race is pretty much my favorite thing.  My spring A race is going to be the Shamrock Marathon in Virginia Beach in March, but I’m also signed up for the Fred Lebow Half Marathon in January, which is where I had set my immediate sights.  I’m also gearing up for triathlon training in the spring, so I was looking forward to starting to incorporate bike and swim workouts as a two-a-day option for winter training.

Surrounded by a pile of training books (as well as multiple Chrome tabs), I crafted a fairly intense few months of morning runs and evening bike sessions, with swim classes starting up in January.  I enthusiastically kicked all of this off with brick workouts or two-a-days every day over Thanksgiving weekend.  I was feeling like a total beast—or at least enjoying imagining the total beast I would be after a month of biking drills.  Everything was going great until Sunday, as I was finishing an 8-mile run. I noticed some mild soreness in the top of my left foot, but chalked it up to the new shoes I was still breaking in and jumped on the bike another 45 minutes to round out the day.  It was still a little sore on Monday, which is my rest day.  I figured the day off from running was just what I needed, but decided to go ahead with 30 minutes of one-legged pedaling drills in the evening.

Tuesday I hit the gym bright and early, ready for my first official interval session of the training schedule.  Such opportunity!  Such promise!  Such stabbing pain behind my toes!  I stopped, stretched, tried again, and ended up quitting after a quarter mile.  I haven’t actually stopped a run because something hurt since, oh, 2010, so that was a big deal.  “It’s great that I’ve started doing bike workouts, though,” I thought to myself.  “I’ll just do spin intervals instead.”  45 minutes later I was dripping sweat and pleased with my workout as well as my positive attitude and willingness to do something other than run.  I stepped off the bike, tried to put weight on my left foot, and nearly fell over.  After limping around a bit and stretching I was able to walk almost normally again, but it was clear that whatever was wrong, the bike was making it much, much worse.

After a visit to Dr. Internet, I’ve diagnosed extensor tendonitis.  It’s often caused by pressure from shoes that are too tight across the toe box, and I’m quite sure that my bike shoes qualify.  Tight calf muscles can also contribute, and some aggressive tiger tailing that night did release some alarmingly tight muscles there.  I’ve been icing my foot in the evenings, which seems to help for at least an hour or so following.  After 3 days, though, walking still hurts and running doesn’t feel like a remote possibility.  I also obviously can’t bike, and strapping my feet into the rowing machine seems like an equally bad idea.  I did a solid strength training session yesterday, but I’m at a loss for other cross-training options.  If nothing else, this may motivate me to sign up for a pool membership this weekend.

I’m trying to stay positive–at least this happened in the off season and not right before a race–but having such limited workout options is making me a little crazy.  I’ve also realized that no matter how good of shape I’m in right now, I’m still a newbie at cycling and I’m probably in for a lot of the same frustrations I had when I started running.  Learning new things–it’s awesome, right?  This is all going to be worth it?