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 Post subject: Finally back at it
PostPosted: Sun Apr 13, 2008 9:19 pm 
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Elephant
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Location: Ottawa
I used to have one of these, and updated it religiously. I have a lot less time now than I used to, but I am going to try again now that I'm finally back in the game where my running is concerned.

Here's the link to my old training journal:

viewtopic.php?t=7013

In January I started physio for a minor hip flexor strain. My running was sporadic for the next six weeks. Towards the end of that I realized that things weren't quite as fixed as I'd hoped they were and started seeing a massage therapist for ART treatment. At the same time I got really sick, and couldn't run for three weeks. Well, at the end of the three weeks my hip flexor strain was completely gone. Which is great, but since I hadn't been able to run or do any physical activity I had lost muscle mass as well.

So I've been building back up since then (early March) and I'm back up over 40 km/week and while I'd ultimately like to be around 60, I'm being really careful not to let the strain develop again. the massage therapist says it's the result of a few things. Firstly, my right femur is tilted inwards, which she says is likely from years of sitting with that leg crossed over my knee. So I am being vigilant about not doing that anymore. The other thing is I am very inflexible through my hips and legs, which contributed to the strain on my hip flexor. So I am spending 40-60 minutes a day 6 days a week stretching and doing strengthening exercises for my legs, hips, glutes etc. I hate it, but it needs to be done.

Today I ran 15km, which is my longest run since I started back up after being sick. I also did about 80 minutes of stretching and strengthening today. It was not an easy run; the course covered a LOT of uphills and I was running uphill into the wind for a good portion. I'm trying not to worry about my times too much at this point, I'm more focused on regaining my strength and stamina.

I am doing a 5k race next weekend. I don't expect to PB, I just wanted to get in a race before my big race which is a half marathon on May 25. I'm hoping to run it in less than 1:50. My training plan for the next week is pretty low mileage because of the race:

Tuesday: Run home from work (13.5k, lots of hills)
Wednesday: Speed work group (7k or so, indoors)
Friday: 8k (maybe do some hills or fartleks)
Saturday: 2k jog
Sunday: 5k race


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 Post subject:
PostPosted: Sun Apr 13, 2008 9:48 pm 
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Elephant
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Location: Montreal
You ran 15k, that's great. There lots of hills and wind where I live too, and today it was still snowing and pretty cold. I'm used to run 5k, but you motivate me. Tomorrow morning I'm gonna do a longer run.

Keep on the good work.

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 Post subject:
PostPosted: Mon Apr 14, 2008 3:03 am 
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Stegosaurus
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Welcome Home Pamela

Glad to have you back :D !!!!!

:heart: Tashie

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My knee muscles look totally sweet where I'm holding my weiner.


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PostPosted: Mon Apr 14, 2008 6:16 am 
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Elephant
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I'm Your Man wrote:
You ran 15k, that's great. There lots of hills and wind where I live too, and today it was still snowing and pretty cold. I'm used to run 5k, but you motivate me. Tomorrow morning I'm gonna do a longer run.

Keep on the good work.


I heard it was snowing in Montreal... fortunately we didn't get any here.

I was up to 26k for my long runs before physio. 15k seems short mentally, but physically it's taking some time to get back to where I was. When I started running last year I swore I would never run further than 5k.


Quote:
Welcome Home Pamela

Glad to have you back :D !!!!!

:heart: Tashie


Thanks Tashie. :heart:


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 Post subject:
PostPosted: Mon Apr 14, 2008 6:20 am 
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Stegosaurus
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What is ART?

It sounds similar to IT band syndrome, which based on internet descriptions I think I may have. I need to get my buttocks to an orthopedist and find time for regular stretching.

It is encouraging to hear that a massage therapist is helping. I've seen such people advertise in my area and I have been wondering if it is one of those "alternative" things that never really works.

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 Post subject:
PostPosted: Mon Apr 14, 2008 8:21 am 
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Elephant
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ART is Active Release Technique. A woman at my running group suggested it.

http://www.activerelease.com/

The correct term for what I had is an Illiopsis strain. It wasn't bad enough to make me stop running, it was just in the very early stages. The massage therapist (who is a very successful ultramarathon runner) seems to think as long as I stay stretched out well and do a bit of additional leg strengthening, it shouldn't come back. It was like a repetitive use injury.


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 Post subject:
PostPosted: Mon Apr 14, 2008 9:12 am 
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Stegosaurus
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I recognize the name of the technique.

Good to hear about a positive response. I've been burned by alternative medicine practitioners promising cures, but only after huge amounts of time and many visits.

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PostPosted: Mon Apr 14, 2008 2:51 pm 
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Elephant
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Glad to see you're back. You have really inspired me with my running endeavors. I know what you mean about thinking that you'll never run further than a 5k. That's what I thought, until about a month ago. Now I'm thinking it's possible for me to do a 10k, I'm almost there now in my runs. Just have fun running again, and the rest will come.

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 Post subject:
PostPosted: Mon Apr 14, 2008 6:56 pm 
Welcome back...lets hope this sickness thing leaves you alone all season. This just means good fast races late in the year :wink:


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 Post subject:
PostPosted: Tue Apr 15, 2008 5:29 pm 
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Elephant
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hsorlando wrote:
Glad to see you're back. You have really inspired me with my running endeavors. I know what you mean about thinking that you'll never run further than a 5k. That's what I thought, until about a month ago. Now I'm thinking it's possible for me to do a 10k, I'm almost there now in my runs. Just have fun running again, and the rest will come.


Aww, thanks. :)

I ran home from work today (13.5km) and it was fantastic. I felt strong, and the weather was beautiful... 12C, very little wind. I ran at a 5:33/km pace which is faster than I've been running lately, although still slower than my desired race pace by a fair bit. One thing I love about running home from work is it's a hill workout as well. There are 5-6 hills of varying rise and distance, so I'm really getting a lot done when I'm out there. :D

Oh, and hi Jeremy. ;)


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 Post subject:
PostPosted: Tue Apr 15, 2008 5:44 pm 
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You go girl ! :D

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Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.


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 Post subject:
PostPosted: Fri Apr 18, 2008 5:03 pm 
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Elephant
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On Wednesday night I went to my speedwork group, which was a lot of work. I think the air quality in the dome is worse than outside. We did 4 x 1600m at half marathon pace some of the time, and 10k pace other times.

Every day I spend about 25 minutes at least stretching, and roughly every other day I do strengthening as well. Today I went to my massage therapist for another ART session and she says my right leg is noticeably stronger than it was last time i was there a few weeks ago, which means my efforts are paying off!

Tonight I'm doing 8-10k, off Saturday, and then the 5k race is Sunday morning.


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 Post subject:
PostPosted: Fri Apr 18, 2008 5:14 pm 
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I'm so proud of you Pamela

:D
What has the weather been like?

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Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.


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 Post subject:
PostPosted: Fri Apr 18, 2008 8:14 pm 
Nice to see you doing some speed work :wink: Hopefully the legs are still there in the morning :D


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 Post subject:
PostPosted: Fri Apr 18, 2008 8:28 pm 
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Elephant
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Tasha wrote:
I'm so proud of you Pamela

:D
What has the weather been like?


Thanks Tashie! The weather has been beautiful. It was 13C and sunny when I ran home from work, and tonight it was around 20C for my run. Todd and I did 8k, mostly easy.

veganpotter wrote:
Nice to see you doing some speed work ;) Hopefully the legs are still there in the morning :D


Ugh, I do it but I don't like it! :) But I am going to keep going out to the group through till mid-May. After that, we'll see. Maybe again in the fall before my races then. Any idea if it'll be much of a help all summer? I'm not sure I have the motivation to do it on my own. :roll:


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