Running After the Du

There goes a pack of high school boys running on the sidewalk...  I remember sitting here looking out this window back in the winter, lamenting how I couldn't run. I was reminded each day of this fact as I watched countless people braving the winter weather for a jog. Eventually, Evil Foam Roller - uh- rolled into my life [cymbal crash], I finally started making progress on my IT band, and voila!  Here I am enjoying each and every run I go on, even if they aren't perfect.

After the duathlon Sunday, my knee ached from my IT band. Badly. During the end of the race I questioned whether it was going to hurt so badly I'd have to hobble across the finish line. I didn't really talk about it, other than "my knee was sore" because I didn't want to worry about it. But the fact was, it hurt just as bad as it did when I was injured and couldn't run, and in the back of my mind that is where I thought I was headed–time off. The entire day Sunday and Monday it throbbed and hurt to walk. The good thing that comes from being injured is that you learn how to treat yourself, and maybe can jump start treatment for things quicker. I rolled on EFR, gritting my teeth from the pain. I iced multiple times throughout the day. I took Advil in the beginning. I massaged the sore spots I could pinpoint. I talked that IT band into relaxing. Back off, IT band! 

This morning was the first time I've ran since Sunday, and I was nervous. But it was 4 miles of greatness. My legs were definitely still sore from the race. I could feel my muscles protesting that they would rather not have to carry my body for 4 miles, with some of the distance at a quicker pace. We stopped to stretch once because I felt my entire right leg tightening...I jumped on the chance to get it back in control and it worked. 

So, even though it was a painful run in terms of effort, I was elated to have no knee pain whatsoever from my IT band. I suppose I should take a minute to thank Evil Foam Roller:  Evil, you're hard and made out of "foam" which should really just be called "rock," and you usually just sit quietly in the corner. But you're always there when I need you to inflict healing pain on me. And you don't seem to mind my cursing and foul mood when I'm done with you. Thanks for being round. And evil.

Track and Longest Run Thus Far

This week is crazy, and it's ending with the most craziness. But I need a break, so here I am writing.

Tuesday was track night. It was windy!

Here's the flag to prove it.























I got there first, as usual, waiting on the southern working commuters :)  I went to the bathroom to change. I must say, I felt like I could eat off of that bathroom's floor. It was sparkling! Here's a picture of me giving my thumbs up approval.

Greg and Roman finally arrived and I snapped a picture of us. Numerous ones, actually, but this one was the least head-chopping one.

I had warmed up a mile before they got there. Then I did a bunch of 100s all within 21 - 23 seconds. I only had my phone to use as a stopwatch because I forgot my watch, so that was kind of annoying. After doing maybe 4 or 6 100s, I met up with Greg and Roman again and asked what they were doing...and suggested ladders for them. :)  So they did 100, 200, 300, 400 and then back down. Not sure if they repeated 400 twice. Meanwhile I did a step-stool, lol. I did another 100, then 200, 200, and finished with 100. I was spent after that last 100. The wind and excessive amount of children to avoid while out there took it out of me. I jogged, catching up with Roman and Greg as they finished their sets.

Next week we need to figure out what lane is going to not have waste-high kids flailing around in it. I'm really worried I'm going to plow one of them over and that would not be pretty.

Wednesday morning I ran 4 miles with Casey and it was great! That is the farthest I've ran since my IT band injury, so I'm soooo happy! And it was the morning after track! I can't wait to start ramping up the distance.

In other news, my new bike clothes arrived! I've tried them all on and everything fits except the Grateful Dead tank and the bike shorts. So I think I'll send them back and get sizes up.

Today I'm taking a day off. We had kickball last night and from sprinting to the bases a couple of times I kind of tweaked my quad. I'll see what I'll do tomorrow - maybe a run maybe a bike ride.

3 More Miles, It's Starting to Feel Normal Again

I ran 3 miles in the 60º weather last night after work. It was great! I was really really tired though, and my body let me know it. It was windy and I was definitely struggling. But it felt good to struggle even, and good to get that body feedback that running allows. I knew I was tired, but it was nice to have the communication with my running self again.

We will hopefully be starting our track nights again soon! I can't wait. I will have to take it easy at first, but I look forward to it. Maybe this year we can get more people to come out...and have shirts!

Signs

Signs of Spring:

Daffodils are up and at 'em in the flower beds around the house.

As are the moles... (booo!)

And Marvin's Snap Dragons...

And lots of worms - ew.

Signs of Running Progress:

THREE MILES NO PAIN AT A DECENT CLIP FOR NOT HAVING BEEN RUNNING MUCH!!!

So there are some parallels. The weather is improving, and along with it, so is my running. I'm very excited and happy about that.

Another Deuce

Actually, deuce point 3. Today was gorgeous. Something like 63º and sunny by the end of the day. I went out for a leisurely 2 miles, but the loop I did was 2.3... inching up there! It felt great!

I paid my dues at the community center and found out that it is completely closed from April 4 - April 18. It is under construction, and this is one of the reasons the rate is so good right now. That is two weeks of no pool access, which I'm afraid will be a set back in my getting to be able to swim straight for 700 + meters for my loose plans to soon do a triathlon. And it also means no spinning. But since the weather may hopefully be nicer by then, I should get out on my bike for some miles on the trail anyway.

That is all. Boring update, but I'm so happy to have ran in nice weather with no pain the farthest distance I've gone yet out of this recovery!

Spring is Near and Two Miles is Progress!

The last couple of days have been gorgeous. Today is the nicest yet. I've been working like crazy and I've been sick, but both things are finally coming under control again. I hadn't been running because, unfortunately, the sickness was in my chest and that doesn't make for a pleasant run or 2 hours after the run!

However, this past Friday I finished work, headed home and rolled on the foam roller a bit before going out for an easy 1.25 miles. My fresh legs didn't quite take it so easy though. I was excited. I'm not sure how fast I went (not that I ever go really fast) but I went too briskly for the lungs and had a good time coughing afterwords. (Part of me wonders if this will just help get it out of me though.) So Saturday I ran much more conservatively and didn't let my breathing get too hard, which had much better results. And..... I went TWO MILES!!!!! With no signs of pain!!!!!! Yay!!!!!!!! 

It's a relief to know that the IT band can actually be controlled. I know I'm not "cured" and will have to work at it for the next months, continuing to take extra care of stretching and rolling every time I run. And I have tried to prepare myself for setbacks that could happen as well. It is so hard to not just go run and run and run. Well, honestly my lungs aren't up for that yet, but mentally it's what I want to do. Like today, I've felt how warm it is outside and long to go for a good leisurely run. But logically I know I should give it a day's rest and go tomorrow. So I'll work on the other things like my exercises and attempts at ending the Weakling Era (i.e. strength training).

I'm ready for spring, and think my body finally is getting there too!

1.5 Miles!

Saturday I ran 1.5 miles from my house, after the roads were cleared of snow, with no sign of IT band pain!

And, for some reason, my pace was about 30 seconds faster than my normal "easy run" pace. I certainly wasn't pushing myself on purpose - just wanted to run strong and keep the hips tight so my band wouldn't hurt. Maybe it was just a fluke of super fresh legs since I haven't been running. Or maybe it was the 20 degree weather that made me speed up. Or...maybe it's the cross-training of spinning and my rehab exercises and I'm actually getting stronger! I'm hoping it was the last reason and I continue to see speedier times when I start running regularly again.

Anyway, I rolled on the foam roller before I headed out, spending more time over the parts that hurt, as one of the speakers from Thursday night's triathlon kickoff suggested to me. And speaking of that, I will have a synopsis of how that all went soon. There was a lot of good information that evening!

So I think tomorrow I will try for the 1.5 again after some continued extensive stretching and massaging.

One Mile Complete

Yay! I ran one mile! No pain!
But I haven't ever had pain within one mile, so I suppose I shouldn't get too excited. I will keep doing this for a while and just get the body back into being able to run.

One mile is extremely short when that's all you're running. It felt great. The sun was out and felt warm on my face. It would have been very nice to have stayed out longer, but all in good time.

view from the bridge

A New Month

I'm going to try to run a mile soon. As in hours. After work.

But only one mile.

It's a beautiful sunny day and I need it.

The Exercises and First Swim in a While

So this is what I did last night:

10 opposite arm/leg while on all fours (held 5 seconds each). 2 times.
5 bridges with leg extensions (held 5 seconds - this really gets my hamstrings). 2 times.
10 x opposite arm/leg while on stomach (held 5 seconds each). 2 times.
Planks (AWFUL). 5 planks each side (held 5 seconds each).

That was only one page of the exercises. These really need pictures to fully understand. Coming in a future post.

This morning I got up somewhat early (ok not really) and went to the pool to swim. It was a great time to go - 8:00. No one was there. It was just me and some old ladies walking the lazy river. Then around 8:30 all of the lanes filled up. I offered to share mine to a woman, but she preferred to stay just outside the lane area.

I warmed up a little. It felt great to be in the water again. I started with 300 yards freestyle, working on the breathing and reaching. I took 45 second breaks every 50. I was winded! Then I did about 150 yards of kicks. Then back to freestyle for another 300 yards. And finished with 150 yards of kicks. So I guess it was about 900 yards total. But I might be overestimating the kick yardage. It is so easy to lose track!

I am looking forward to swimming getting easier.