Listening to a Cranky ITB

May 23, 2021 by 29 Comments

This week I was dealing with an IT band that could use a bit of an attitude adjustment. A cranky ITB equals very little run  – in fact just one run, but there were still workouts to be done. Here’s a quick peek at how the week went down.

Weekly Run Down – Week 20

Monday — 20 min Low Impact Ride, 10 min Strength for Runners, 10 min Arms & Light Weights, and stretch. I have been loving the Strength for Runner classes – they’re like a good PT session, which was certainly needed this week. Kim recommended this APIHM Arms & Light Weights class – so many reps…my arms were jelly.
Tuesday — Rest day
Wednesday — 3.1- mile run. My one and only run of the week. It was a beautiful morning and the run felt pretty good. It wasn’t until later in the day that the ITB started to squawk. Grateful for my massage gun!


Thursday — 20 min Ride plus 5 min Cool Down, 15 min Strength for Runners, and stretch. I also spent some quality time with my massage therapist.
Friday — 20 min Ride, Core, and Yoga. Also more time with my massage gun. I was feeling the effects of Thursday afternoon’s massage and knew running would not be a wise choice. This ride was a nice way to get some movement in my legs without stressing the ITB.
Saturday — My oldest son’s graduation and dorm move-out! Suffice it to say, there was not much packing in advance – it was hot and there were a lot of stairs involved…I think this counts as a workout. The graduation ceremony was wonderful – still can’t believe high school is a wrap!
Sunday — 5.2-mile walk and stretch. With the combination of all the stairs and hours in the car, I woke up not feeling a run. My hubs agreed to join me for a brisk-paced walk, and a very warm and humid 5+ miles were logged.

Spotted this painted rock on our walk – just love this!

The Week Ahead – A staycation and 2nd vaccination!

I’m hoping that the extra attention paid to my IT band will pay off and I’ll be able to run more this week. I’m 6 weeks away from my first in-person race so I’d like to kick things up a bit.

I have the week off from work and I’m really looking forward to having some downtime. There will be lots of time on the deck and patio, some outdoor dining, time with family, and I’m hoping to put the finishing touches on my flower beds.

I’m also getting my second shot on Wednesday  – one more step towards normalcy.

How was your week?

In case you missed it:

SiS Immune Tablets Product Review

I’m linking up with Kim and Deborah for the Weekly Run Down. Join us!

 

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Filed Under: ITB, Weekly Run Down

Week 8 and Counting

September 15, 2014 by 16 Comments

Success-repeated

Fall weather has finally arrived! Hallelujah!

It was pretty crazy here last week as there were lots of school activities, sports practices and homework to adjust to. In between, I managed to log 23.5 miles for the week:

Monday:  5.5 miles.

Tuesday:  Leg and core work.

Wednesday:  Pilates Barre class.

Thursday:  Hill repeats – 7 miles total.

Friday:   3 miles on an Alter G treadmill – (more on this coming in a separate post!)

Saturday: 8 miles. The plan had been to do 10, but around 6 my ITB really tightened up. I tried to run through it…but those of you who’ve dealt with cranky ITBs know that’s not how it works. I could tell my form was starting to suffer so I cut the run at 8. Lots of rolling, time in my compression shorts and some icing seemed to have helped.

Sunday:  Rest day.

I know that the ITB flare up was a direct result of not following my usual recovery routine this week. I was jamming in workouts and then skipping my usual rolling, icing, and strengthening exercises. So guess what I’ll be focusing on this week 🙂

Do you have a regular recovery routine? Do you feel the effects if you skip it?

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Filed Under: crazy week, half marathon training, ITB, Monday Motivation

Quick Wednesday Shout-out

April 3, 2013 by 2 Comments

If you’ve been around here for a while then you’ve heard me sing the praises of my running coach Bennett Cohen. With Bennett’s guidance I have gotten “comfortable with being uncomfortable,” become a better runner, and hit some PRs, all while keeping my sometimes cranky ITB from becoming downright uncooperative.

When Bennett told me that he was putting together an eBook titled “Injury-free Running for Women over 40” (did I mention that he specializes in coaching “boomers”) I was happy to sign on as an affiliate and spread the word. I knew the advice – it has worked for me.

So I wanted to give him a quick shout-out and mention that the introductory price special he’s been running ends on Thursday, April 4th. You can check it out HERE or click on the book image on my sidebar.

 

 

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Filed Under: ITB, running coach

Thursday Thoughts (aka 3 Things)

March 14, 2013 by 4 Comments

Returning to Running

After Sunday’s not-so-long long run, Coach Bennett insisted on 3 days of no running. Cross-training yes, strength training yes, but no running. Of course, Mother Nature decided to serve up some of the best weather days of the month so far – but I left my running shoes in the closet and stuck to my strength work and walking my dog. But today I get to run, and despite the crazy drop in temps, I’m going!

Newport 10 Miler

 

More Race Shopping

Well now that I’m not running the New Bedford Half this weekend, I want to find another race of a decent distance this spring before Boston’s Run to Remember at the end of May. A ten miler would be perfect and I think I may have found the race!  It’s at the end of April so the timing is perfect. I’m going to see how cooperative my ITB is over the next couple of weeks, but I’m tentatively penciling this one in 🙂

 

ZOOMA Ambassador

ZOOMA logo_capecod

I’m very happy to say that once again I been selected as a race ambassador for the ZOOMA race series. I was an ambassador for their inaugural race in Falmouth, MA  last fall and had so much fun! I’m very excited to be part of such a great group of women when they return to Cape Cod in September! So stay tuned, much more fun stuff on this to come!

 

 

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Filed Under: 3 things, Boston's Run to Remember, ITB, New Bedford Half, Newport 10 Miler, race shopping, ZOOMA Cape Cod

Change in race plans

March 11, 2013 by 6 Comments

Black ice and an already tweaky knee quickly turned a 10 mile run in to 3 miles yesterday morning. I was lucky to not fall but the slide aggravated an already cranky left ITB/knee. I was only a mile and a half into my run when it happened and this little voice in my head said don’t push it…go home. Usually I’m fairly stubborn and would have kept going, but this time I think I made the right call.

I have been quietly agonizing for the last couple of days over the question of whether or not to run the New Bedford Half next Sunday. That same little voice I heard out on the road today is the same voice that has been getting increasingly louder over the past two weeks questioning whether running New Bedford is a good idea. Despite it not being a goal race, the truth is I am not where I’d like to be going into a race – and slogging through a race just for the sake of saying I finished it sounds really unappealing! Nor do I think it makes sense to push this knee/ITB and jeopardize the rest of my spring races and beyond.

I had this race on my calendar for two reasons – as a check in to see where I am in my training and because it’s suppose to be a fun, well-run race. Well I think I have my answer to where I am right now and as I said, the fun will quickly be negated if I’m out there slogging along.

So after an email exchange with Coach Bennett I’ve decided I will not be toeing the line next weekend. Still hard for me to type that, but I know it’s the right choice.

Have you ever gone through with a race when you know you shouldn’t have?

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Filed Under: choices, ITB, listening to your body, New Bedford Half, to race or not

Calm before the storm

February 8, 2013 by 11 Comments
Source

It’s the calm before the storm…..literally!

A monster snow storm is due to hit the Boston area starting some time early this afternoon. In anticipation of what’s to come the schools have already been closed and the local weather people have done their very best to whip everyone into a “clear the store shelves of milk and bread” mentality!

Source

And, while yes I did have to the hit the store yesterday for a few things – I usually do my best to avoid that kind of madness…I have to say that I exercised great self-control with my fellow man as they filled shopping carts with all manner of “supplies”…. seriously how many bags of chips and cases of soda are needed in the face of “snowmaggedon?” I’m still trying to figure out what the woman in front of me in line was going to do with that 5lb barrel of icy melt?!

My big “storm prep” came mainly in the form of getting my usual Saturday long run done yesterday. Thanks to a cranky ITB, it became just over 7 miles with more walk breaks than I would have liked. But I’m happy I got some miles in on dry pavement! I’m headed to the chiropractor this morning before the flakes fall, and then I’ll consider my storm prep complete 🙂 As long as the power company holds up it’s end of the bargain, it should be a weekend filled with cross-training in the form of building snow forts and snowmen, movies, cooking and games with the kids.

Is snow headed your way?
What have you got planned for the weekend?
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Filed Under: ITB, storm prep, weather

Thursday Thoughts (aka 3 Things)

December 20, 2012 by 9 Comments

1.
You know that feeling at the beginning of week when you have a mile-long to do list,you’re staring at the calendar trying to figure out how to wedge in one more commitment, and then you get thrown a curve ball and all plans go haywire? Well, my curve ball came in the form of having kids home sick on two different days. On the good side, both boys are feeling better and I got some quality snuggle time with my kiddos 🙂

2.
I did make it to the chiro this week for another appointment. After seeing him twice a week for the past few weeks I’m happy to report that the majority of my ITB pain is gone! We’ve agreed to take a couple of weeks off and then see how I feel as I start to build my mileage back up – fingers crossed, nothing will flare up.

3.
The lottery gods were unkind to me for the Cherry
Blossom 10 miler lottery, so it stays on my race bucket list for another year.

I did lock in the early bird rate on Boston’s Run to Remember for the end of May, but am still on the hunt for another half marathon or 10-miler for the spring – Any suggestions?

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Filed Under: 3 things, Boston's Run to Remember, chiropractor, ITB, kids, race calendar, to do list

October Rewind

November 3, 2012 by 7 Comments
Good things for the month:
Things I could do without:
  • No complaints – it’s all good.

What’s up for November:

  • Chilly Half Marathon is next weekend! 
  • Running without a training plan. I haven’t been without a training plan since I started working with Coach Bennett in July. And, while I have really enjoyed training, I’m looking forward to having a break and just running whatever and when ever I want.
  • Continue focusing on making my left ITB happy again. With some down time coming, I need to get this ITB beyond just the “manageable” stage.
  • Once again I’ll be participating in the Holiday Bootie Buster Challenge organized by Amanda at Run To The Finish. The Challenge starts November 19 and is an awesome way to stay motivated during the holidays. Amanda does an amazing job pulling this Challenge together and there are some great prizes for added incentive. There’s still time to register, so come join me  — and if you do sign up, please tell her I sent you 🙂
How’d your October go? What have you got planned for this month?


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Filed Under: Canton Fall Classic, Chilly Half, Holiday Bootie Buster, ITB, month in review, PR, product reviews

September Rewind

October 1, 2012 by 15 Comments
Good things for the month:
Yes Dimity is very tall…and I’m so very not 🙂
  • PR at ZOOMA Cape Cod! 
  • Managed to cut off an ITB issue before it turned into an injury.
  • Lots of fun blogger meet-ups thanks to a great ZOOMA race weekend – plus I got to meet and chat with Dimity & Sarah from Another Mother Runner!
Things I could do without:
  • Cranky ITB that resulted in decreasing my miles – just 78 for the month.

What’s up for October:

  • Returning to speedwork to get ready for November’s Chilly Half Marathon.
  • Continue to build on the strength training (3x’s/week) so any ITB issues don’t flare up and I can complete all of my training runs.
  • Focusing on better post-run care — consistently using the foam roller after runs and Epsom salt baths after long runs.
  • Cleaning up my eating – which definitely got a little sloppy as I was adjusting to the new schedule of the kids back at school and all the after-school activities.
  • Running the Canton Fall Classic – a fun local race. I’ll be looking to shave some time off my 5k time, though I’m toying with running the 10k to make up for missing the Tufts 10k for Women (I’ll be cheering my son at his lacrosse tournament instead!)

What have you got planned for October?

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Filed Under: Another Mother Runner, Canton Fall Classic, Chilly Half, ITB, month in review, ZOOMA Cape Cod

Friday Five

September 14, 2012 by 9 Comments

1)  Made it through this week’s hill work without any angry outbursts from the left ITB! My schedule has been crazy this week so I ended up swapping Wednesday & Thursday’s runs so I did my hill work on Wednesday. It was a solid workout and the ITB behaved…what more could you ask for?

2) Thursday’s recovery run didn’t happen. I could feel my left wasn’t going to cooperate even before I got out of bad, so I put my ego in check and skipped the run. I’m trying to be smart about this!

3) “Yikes!” is never a comment you want to hear from a massage therapist when she feels how tight your ITB is 🙂 She beat the tar out of  intensely worked on my legs then sent me home for an epsom salt soak. My schedule didn’t allow for the time for a soak, but I will do one after Saturday’s long run. I did get to my “Yoga for Runners” class and after that 2 hr session I can say my legs were officially junk!

4)  My boys have been back in school now for a week and a half and the family calendar is a ridiculous sea of colors and I’m desperately trying to carve out white space! How did we get so crazy so quickly!?!

5) Just 8 days until the ZOOMA Half Marathon – Let the weather watch begin 🙂 I’ve got my last long run tomorrow to use as my dress rehearsal for clothes, shoes and fueling decisions. Hopefully the ITB will continue to be quiet!

What Have you got lined up for this weekend?
 
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Filed Under: crazy week, Friday Five, ITB, ZOOMA Cape Cod