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A Close Call…

Running injuries SUCK. I feel like i’ve been talking about ITBS syndrome since last spring, but I wanted to give a detailed report on what happened to me recently and how I’m handling it this time around. I just hope this might help someone who is dealing with an injury. Just remember, you are NOT alone.

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I asked her to try and look sad with me…

A couple weeks ago on December 5th, i felt an all-too-familiar pain on the outside of my knees. I didn’t want to believe it, but the IT band pain was hinting at a return. Because I’ve already had ITBS, I know what that specific pain feels like and it was easy to make the decision to stop mid-run, go home, address the issue and try to sidestep a repeat injury.

Yes, I did stop 2.5 miles into a long run and turned around even though i wanted, craved and needed a long run. Deciding to do the smart thing and walk home was actually easy. The hard part was trudging that long distance home feeling defeated, frustrated and concerned about what I could have possibly done wrong.

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Here are my tips and what I did this time around. I feel like I came really close to an injury again, and playing it smart paid off. Just 10 days after the initial IT band pain and i’m already on the comeback and ran pain free three times this week!

  1.  Stop running & start strengthening I’ve read from multiple sources that you cannot beat IT band pain by just taking time off of running. You have to strength train and get your glutes, hips, hamstrings, and lateral (side to side) movement in gear! (check out these exercises)
  2. Cross train if no pain Rowing & the stairmill have become my best friends for cardio when I can’t run. And they offer little to no impact on the joints which is crucial for ITBS. Try and stay away from machines that closely imitate running, i.e. the elliptical. And of course, stop if you feel pain!
  3. Stretch & Foam Roll Check out this video: IT Band Hell This gave me a TON of new ways to stretch and an interesting insight about NOT foam rolling directly on the IT Band.
  4. Avoid hills and downhill running when you begin your “test runs” Start on the treadmill. Boring yes, but you will thank yourself if you need to bail on a run and don’t have to cry in defeat on your walk back. Plus, on the treadmill you can go with little to no incline and no downhill running which aggravates this injury.
  5. Be grateful Your body is extremely good at giving signals when something is wrong. Don’t ignore it. Enjoy the time off, sleep in, and change up your exercise routine so you will be 100% happy and healthy for your comeback.

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Last Week 

Monday: 5 Rounds: 250m row, 20 thrusters 30#, 45 sec side plank each side + 2.2m walk

Tuesday: 20 min stairmill, 1 mile easy 9:15/pace (no pain!), 1 mile walk

Wednesday: 5 Rounds: 500m row, 10 walkout pushups, 12 hot salsa lunges, 15 hip hikes/each leg + 1 mile walk

Thursday: 3m easy 9:22/pace (no pain)

Friday: Rest

Saturday: Rest

Sunday: 5m easy 8:50/pace, 10min abs (no pain)

Total Miles: 9

I hope this is helpful–feel free to comment with any advice on how to handle injuries or what to do when you’re down for the count.

 


2 Comments

Zooma Run Love Challenge + Spartan Giveaway Winner!

Well, my Sunday run was not super successful after a week completely off, but i’m looking at it as a glass half full…as in half my legs (IT band specific) felt good. Much better than last week, but still not perfect so i’ll continue to cross train and lay off running until it’s 100%. At least this is a great time of year to back off and prep my body for spring running!

I have recently signed up for Zooma’s Virtual Run Love Challenge! Registration is open until January 11th for the 5k or 10k. I opted in for the 10k, hoping to have a good speed work session during Valentine’s Day weekend. You can register HERE. This is a great last minute Christmas idea for you and a friend since you don’t have to travel to race!

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Participants receive:

  • 5K/10K Training Program
  • Cozy Run Love Sweatshirt (pictured below)
  • ZOOMA Run Love medal
  • Weekly newsletter
  • Bonus ZOOMALife Radio podcast episode
  • Swag from our sponsors (including Feetures! socks)
  • Access to a private ZOOMA Challenge Facebook group
  • Audio for your Virtual Race from Motigo
    • Motigo allows you to hear personalized audio messaged from your loved ones (and from us!) during your virtual run. #verycool

Cost: $50

Training begins January 4.
Registration will close on January 11.
Run your virtual 5K or 10K on or around February 14.

I cannot wait to get this sweater!! My goal in life is to have all my clothing have something running related on it haha.

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Now onto the big winner for the Spartan Race Giveaway! Congratulations to Josh Brigham! Please email me at shesgoingforspeed@gmail.com to claim your prize!

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If you didn’t win, it’s ok—Star Wars comes out this week, that means the world wins. So smile even though it’s Monday! (This picture is just because LE was being super cuddly yesterday..and I’m wearing my Empire Strikes Back shirt) File_000

Last Week

Monday: 30 min legs

Tuesday: Rest

Wednesday: 2500m row, 100 DB walking lunges, 50 pushups w/DB Row, 100 butterfly situps

Thursday: 25min yoga

Friday: 20 min core

Saturday: Rest

Sunday: 3.4m easy 9:00/pace, 15 min hips

Total Miles: 3.4

Who has done a virtual run before? 

Also–who’s excited for Star Wars???