Weekly Training Recap

Mon: 4 miles

Tues: 4 miles – 558 ft elevation gain
Hills day! My running partner and I made it a new years resolutions to tackle hills on our weekly runs. We finally mustered up the courage to run at an infamously hilly trail. We have a lot of work to do as this run included a lot of walking, but getting there is half the battle right?

Wed: Rest Day

Thurs: 1 mile 
Attempting to run four days a week again. Last time I ran 4 days a week, my ITBS started flaring up. Hoping that all the strength training, stretching and foam rolling will help the ITBS be a thing of the past.

Fri: 10 miles – 105 ft gain
Ran the first two miles with my husband, made the 10 miles go by much faster! Even though I dread getting up earlier for long runs, I always feel so great afterwards – especially after a double digit run!

Sat: Insanity: Cardio Power & Resistance
Posting this before it actually happens with the hopes that it will actually make me do it 😉

Total mileage: 19 miles

T-minus 9 weeks til the San Francisco Rock N Roll.

The IT Band Saga

This is how I feel about my current IT band issues:

IT Band Wizard Angst

That’s right, IT band syndrome wizard angst.

I was happily closing the chapter on the ITBS chapter of my running life, but much to my displeasure the chapter is dragging on and on. Actually it’s not even a chapter any more, it’s 5,000 page novel. Some may even call it a saga. You know the type of book that is so long that they turn it into a two part movie (but let’s be real here, two part movies is an easy peasy way for Hollywood to make double the money off of you).

I’ve been going to a physical therapist  for my ITBS. He has been using the graston technique, a metal bar that grinds into your tissues. I grit my teeth and use all of my will power not to kick him in the face as he digs that little metal stick into my leg. The old saying “no pain no gain” rings true, because as much pain as it causes during my sessions, it has been surprisingly effective in healing my ITBS. I was able to go back to four days a week of running, I added street running back into the routine, I took less walking breaks. The pain I had dealt with the past year was magically gone.

Or so I thought…

The week before the Disneyland half marathon, my ITBS started flaring up again and it wasn’t pretty. It wasn’t just the small pain that you can run through. It was a crippling possibly doing permanent damage type of pain. I made an emergency appointment right before the half marathon with my physical therapist. I believe that helped me get through the race without too much pain.

I went to see him this week again and asked him what the reason could be for the flare up. Everything was going so well. I just didn’t understand. His answer? “It’s just an overuse injury, so things like this will just happen.”

So you’re telling me even though I come here weekly, spend an hour and a half in your office each visit, shell out $100 a session, let you dig a metal bar into my leg, do my strength exercises at home, that this issue will continue to just flare up every once in a while?

Great news. I’m thrilled. In keeping with the Harry Potter themed gifs this post. This thoroughly portrays my enthusiasm:

lemoneyeroll

I guess it’s back to my own remedy of not running on consecutive days, sticking to softer surfaces and keeping up with my foam rolling and hip/leg strengthening exercises. I’ll continue going to the PT but a little less regularly as I’ve been paying out of pocket.

And the saga continues…

Slow Down Everyone You’re Moving Too Fast

restdayLast week I went on a 10 miler. I felt a special kind of bliss getting to run a double digit run again. Towards the end of the run, I started to feel some pain in my right knee. My left IT band has been the source of my problems, but every once in a while I’ll get a flare up on my right knee. No rhyme or reason, just some intense, sharp pain.

I should’ve slowed down and taken more walking breaks, but I was making great time and I just wanted to finish.

I was actually annoyed at my knee. I’ve been doing a regular strengthening routine, foam rolling consistently and running on soft surfaces. Hey Right Knee, stop being so high maintenance! What else do you want me to do?! Rest maybe? No. That definitely can’t be the answer.

But it is.

Taking time off makes me feel weak. It makes me fear losing the fitness level that I’ve worked so hard to gain. It also makes me a little stir crazy.

I’m trying very hard to be in tune with and listen to my body. I’m not training for anything, so there isn’t this need to push myself to the limits. I completed 2 marathons in one year, working through pain and nursing an IT band injury. Okay, body, I get it, you want some rest.

This week I only did two outside runs, which was almost forced onto me since sunny California got some rain this week. Not wanting to come back with soaking wet clothes and muddy shoes forced me into the gym. I logged two elliptical workouts. The nine miler this morning made my heart pine for running outside, it’s just hard to stay on a machine for that long.

I hope this week of rest has helped. I’m chomping at the bit to get back out there.

2014 Runsolutions

Quotes to Run By
(source: Stephan Lawson Designs)

Being the goal oriented person that I am, I love making resolutions. Being the procrastinator that I am, I’m making my “2014” running resolutions (Runsolutions from here on out) at the end of January.

1. Run three half marathons
I’m taking a break from marathons for at least a year. Give my body a little bit of much needed rest. I still want to race, so instead of two marathons, let’s shoot for three halves. Sounds like a good trade off. I’m hoping to run one in the spring, Disney in the summer (yes, Run Disney has me wrapped around their little money printing finger), and another one in the fall.

2. Run 800-900 miles
This past year I ran 1,000 miles. ONE THOUSAND MILES. 1,162 miles to be exact. Yeah, even I feel like I’m lying. I hit the 1,000 mile mark in late fall. I felt like the Little Engine That Could. This mileage total was due to training for the two marathons. Without the two marathons, I’m not sure if I can hit the 1,000 mark again. I’ll aim for 900 and be happy with 800. I haven’t quite figured out what my weekly mileage is going to be or what type of maintenance plan I’m going to use until I start training for the races. I’m getting married this year and have almost a month’s worth of travel plans, tons of fun, but it may throw a little wrench into my yearly running total, not quite sure what is realistic here.

3. Run FASTER
Slow and steady wins the race. But sometimes you just want to be faster. I want to start incorporating speed work into my runs.

4. Set a half-marathon PR
This is almost a sub goal of number three. Even with several years of running under my belt, I haven’t seen an improvement in my race times. All of the races I entered before, I entered to finish. Now I want to push myself to set a half marathon PR.

5. Cross and strength train
Ugh. I get resistance even typing this goal. Cross and strength training are what I slack on most. I got better with cross training, I just don’t have a lot of joy in doing it. In addition to whatever my running schedule ends up being, I will add one day of cross training. I believe that my lack of strength training is the reason I’m having problems with my IT band. I promise to not neglect it this year.

6. Kick the IT Band Pain to the Curb
See above. Bye, bye ITBS!