Hitting the Training Reset Button

It’s time to hit the reset button…

My little slip during a run last month did more than just tweak things. And, while I’ve been able to eek out some runs, it’s been inconsistent at best…and with some significant pain at worst. No bueno.  I’ve probably known for a couple of weeks now that I need to re-think my plans, but I didn’t want to admit it. I’d been hoping to hold it together and some how stick to my race schedule, but it’s just not happening.

So after a trip to the new chiropractor (who was awesome!) and conferring with the RC coaches, it’s time to hit the reset button on my training. I took a pass on the 10 mile race I was planning to do this morning and I’m deferring my entry in the NYC Half until next year. And while I’m especially bummed about putting off NYC, I’m refusing to have a pity party.

So I’m focusing on the positives:

  • Better to have this happen now while the year is still young and there’s still lots of time for running and races
  • I still have 14 weeks until my Spring goal race, Boston’s Run to Remember
  • I’m loving the new chiro I was referred to – he’s mapped out a course of treatment and believes he can get me back on track shortly
  • My RC coaches are all very positive that we can work around this and put together a decent training plan
  • Since the whole family was looking forward to heading to NYC, we’ve decided to still hit the city during the school spring break

I’m headed back to the chiro tomorrow, and this week will probably be heavy on the cross-training and strength work. 14 weeks to go!

Linking up with Tricia and Holly for the #WeeklyWrap. 

Quick housekeeping note:

Congrats to Jessica & Stephanie for winning entries into the Utah Valley Marathon/Half Marathon/10K! (Check your email boxes for details. ) If you didn’t win but are still interested in running, you can use code rwa15 to get 15% off any distance! (This is an affiliate code.)

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Warning: Frustrated Runner Ahead


Let me just get this out there…this was not a pretty week from a training standpoint. My run in the rain on Tuesday included slipping on an oil slick in the road – while I didn’t go down, I ended up gimpy.  A cranky left knee meant there was no more running until I attempted Saturday morning’s long run. I managed to eek out 6.5 miles – they weren’t easy, but got them done. This girl is not a happy camper…

But, I’m not going to wallow. I can keep my cardio going on the Arc Trainer; so while I will try to run again this week, there may need to be more cross-training.

I’m happy to say that I’m 22 days into the Winter Challenge, and my BGR team has moved into the top 5 teams for total mileage!  Since the Challenge allows for both walking and running, I can keep contributing to my team even if it needs to be a brisk walk.

I’m meeting up with Trainer Stacy on Wednesday, and just joined a 10 x 10 plank challenge started by one of my fellow SPIbelt ambassadors (10 mins of planking every day for 10 days) – so there will be a big focus on strength work this week.

And, hopefully there will be some running…fingers crossed!

Tell me – how do you keep busy when you can’t run?

Linking up with Tricia and Holly for the #WeeklyWrap. 

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Five Tips for Returning to Running

If you follow me on Twitter (and I hope you do! – @RunAttitude) then you may have seen yesterday’s tweet:

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Yes! Yes! Yes! After 8 long weeks I’ve been green-lighted! Despite the desire to throw on my running shoes and sprint out of my doctor’s office I know I’ve got to be smart about this. So as I venture back out on to the roads, here are a few tips I plan to bear in mind:

Take it slow: My doctor’s parting words to me and crucial advice to follow so I don’t end up injured. To start, I will be more focused on time on my feet vs. miles covered.

Build core strength: Focusing on building core strength — abs, hips, and glutes — will improve both stability and balance – critical after such a long layoff.

Cross-train: Every workout cannot and should not be a run. Now that I can run again, it is tempting to want to only run, but I know that it will be more important than ever to give both muscles and ligaments a break from the stresses of running. Cross-training will help improve my endurance, especially while my mileage is low.

Be kind to yourself: It’s easy to get caught in the trap of comparison, but it’s important to remember that everyone’s comeback is different.

Set realistic goals: While I’m very goal-oriented, I know it’s going to be important to have a mix of goals – both big and small. I’ll admit that I do have my eye on a couple of races…and I may have even registered for one 😉 Having smaller goals along the way will help me both track my progress and stay motivated towards the bigger goal. The key is to take it one day at a time, celebrate small victories and be grateful to be running again.

Have you ever had a long lay-off from running?

rp_DC_linkup-150x150.jpgI’m linking up with Courtney, Mar, and Cynthia for the #FridayFive link up. They’re sharing their favorite cool weather drinks so be sure to stop by.

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Physical Therapy Update – Slow and Steady

I had another challenging session at Marathon Physical Therapy today. I don’t really know what I was expecting when I started, but these sessions are tough – full of shaky-leg-inducing exercises. Turns out my left leg is just full of surprises! Not only are we working on my hip strength and limited ankle dorsiflexion, but we’re also trying to correct a stuck fibula head! As my PT explained it, the fibula head tracking is directly related to the the limited ankle range of motion, the hip instability, and tight ITB – yep I’m developing a much better understanding of the whole kinetic chain.

What’s interesting to me is that I have no discomfort when walking or doing any other cardio activity – just running. But the good news is that I’m making steady progress and I have been able to continue to run.

I do want to get a better handle on figuring out what’s happening when I run. So next up – a gait analysis. One of the reasons I wanted to work with Marathon was because of the great range of sports medicine services they offer. I’ll get to work with one of their running coaches, along with my PT to analyze my gait and figure out what in my mechanics and approach to training I can improve upon so I don’t end up heading down this road again.

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Mid-Year Goals Update

We are at the half way point of the year so, of course, it seems like the perfect time to check in on 2015 goals, right? So I’m linking up again with Erika, Patty and April for Tuesdays on the Run as they invite everyone to join in on the mid-year check-in.

Your road

Back in January, I laid out the following fitness/running goals:

  • Run a 2:15 – 2:20 half marathon — There were no half marathons, or racing of any kind for that matter so I’m still waiting on this one – we’ll see what the fall races bring.
  • Set a new 10-mile PR  — Again, no racing…but I do have the Wicked 10-Miler set for September.
  • 1,000 Miles — Nope – not gonna happen. Once I started tending to my left knee issues I quickly let go of any mileage goals for this year…and I’m ok with that!
  • Continue my strength program — Happy to say I have fully embraced this one! Monthly sessions with Trainer Stacey have helped keep me accountable and on track.
  • Actively manage recovery – Hmm, this one is a mixed bag as I’m still not consistently rolling after runs/workouts, and I haven’t run long enough to require Epsom salt baths, etc.
  • Have fun! — I had a ball running the BAA 5K with my husband and son this spring and am hoping for some fall family racing as well. Coming back from injury has slowed my roll a bit, but there are lots of fun blogger meet-ups, Black Girls Run group runs, and destination races on the horizon!
  • Be kinder to myself — this one is still a work in progress for me. Rebuilding mileage has been a slow process and I’m generally not a patient person.

It probably goes without saying that I was hoping to be further along in some of my goals by this point. But, I’m thrilled to be on the other side of the injury and working my way back. I’m itching to shake things up to help re-capture that running fire — taking a step back from running has a way of making you re-access things —  but still haven’t quite put my finger on what that “shake-up” will be. Looking forward to seeing what the second half of the year brings!

So, of course I have to ask – how are you doing with your 2015 goals?

Tuesdays-on-the-run

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June’s Ultimate Coffee Date

The Ultimate Coffee Date

Busy morning ahead, but before I get going I’m making a little time to join with one of my favorite link-ups, The Ultimate Coffee Date. Thanks to Coco, Lynda and Deborah, as always, for hosting! Be sure to check out the link-up and see what the other ladies are dishing about.

If we were having coffee together, I’d tell you that I’m in the homestretch on all of the school projects/concerts/field trips, etc. After May Madness, things are starting to wind down a bit. I did spend yesterday in my youngest son’s class room helping out with a project – it was a sea of glue sticks, construction paper and stickers, but I survived and made my kiddo happy so it was all worth it.

If we were having coffee together, I’d tell you that I cannot believe my oldest son is leaving for overnight camp in just a few weeks! He’s really excited and I’m excited for him…but I’m going to miss him terribly!

If we were having coffee together, I’d tell you that returning to running after a short hiatus is hard…harder than I thought it would be. Some days I feel like I’m starting from scratch and I’m working on not being too hard on myself.

If we were having coffee together, I’d tell you that I survived my 3-day refresh, and did lose a few pounds. I’ve got a lot of thoughts to share on the whole thing, but my boys are waiting and lacrosse calls, so I’m gonna save that for a separate post. 🙂

If we were having coffee together, what would you tell me? 

 

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MRI update

 

It’s been 3 weeks since I first went to see the orthopedic doc and she said I needed an MRI to get to the bottom of my left knee issues. The real question – is there a meniscal tear?

Let me just say it’s been a long three weeks people! One’s imagination can be a dangerous thing…I’ve imagined being told of tears and the need for knee surgery…of being told no running for unbearable lengths of time. I’ve been trying to keep the negative thinking at bay, but I’ve definitely had my super cranky moments – just ask my family!

Well, I’m very happy to say that the final verdict is a good one – all of the cartilage is just fine! I do have a little osteoarthritis to deal with, but at least it’s something that can be managed. I have a green light to return to running and build my mileage (slowly!) and will continue with my strength work, plus add in some PT.

Breathing a huge sigh of relief here and am ready to get going!!

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Stepping Back to Move Forward

Back in January, I thought I had strained my left medial meniscus. Rest, icing, foam rolling and PT exercises seem to get me back on track. That is until about a month or so ago, then the knee started to not feel so good again, but I could manage it, with some days being better than others. After a miserable 4-mile run a week ago I had to face reality that something else might be going on.

So I went to see an orthopedist and she confirmed that it’s that pesky meniscus again. She’s pretty certain there’s a tear, but only an MRI will confirm it for sure. Then we can figure out the next steps – “We’ll get you running right again” she assured me. I liked that she’s a runner too – we chatted about running and racing – she gets it.

But for now I have to take a step back – she confirmed my suspicion that running the Newport 10-miler is not a good choice. We’re going to play wait and see on the RTR 5-miler.

Am I frustrated? Absolutely – I love that Newport course. And I’d be lying if I didn’t say part of me just wants to have a big ole pity party. But, I’m taking a long-term view…my goal race for this year is Rock ‘n’ Roll Philly…and my overall goal is to have a long-term relationship with running.

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The good news is  while I wait for my MRI, I can continue to do my strength workouts, cardio (hello Arc Trainer!), and short easy runs, (as long as there’s no pain).

So I do what I need to do now, so I can do what I want to do later.

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Balancing the Urge to Run

The road back from an injury can be a long winding one, full of ups and downs and twists and turns.  I find as you travel along this road your greatest companions are determination, belief and patience.

You must have the determination to do the work needed to heal and get stronger.

You must believe you that the work you put into your recovery will pay off.

Ah but patience….there’s the tough one. As the injury starts to heals….as you start to feel “better” the urge to run or to push your runs grows stronger. It’s easy to want to leave patience behind and get back into the game. But go too fast or too hard and you’ll find that road to recovery extending a lot further out in front of you than you want.

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I remind myself of this every time I step on to the treadmill. My knee is definitely healing and I’m definitely feeling anxious as I eye the calendar….but I need to balance the urge to run and train with patience.

The ultimate goal this year is to Thrive not just survive….A slow and steady return will payoff in the end!

 

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At the moment….

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At the moment….

…. I haven’t been running much….in fact just 6 very slow miles last week. The good news – they were pain-free!

…. I’m going for session #2 with the chiro this morning. He believes he’ll have me fully-operational shortly as long as I do my exercises and roll daily. He’s also urging me to get off the pavement for a bit – on trails, grass or at the very least the track – a more forgiving surface would help my cause.

…. while I wish I were running more, I’m embracing what I can do now –  enjoying other workouts like TRX, basketball in the driveway with my kids, walks with my injured BRF and weekly barre classes. I had stopped T25 last week, but I’m going to add it back into the mix with my chiro’s OK.

 

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