What I've Learned... Being Injured - Week 2

Just the other day was officially two weeks since I got injured and I'm finally feeling good enough to give an easy jog a try later this evening. As far as what I injured, I still have no clue. Each day it feels like a different injury. One day it'll be on the outside of my knee (typical IT band) while the next day it'll be on the inside. Last week my blog post was what I learned about being injured in the first week, this week I wanted to write a little bit of what I've learned in week two and what I need to do to make sure this doesn't happen again.

1. My BFFs: Ibuprofen, ice, warm baths and foam roller. There's been two new additions to my daily routine: warm baths and the foam roller. I'm taking ibuprofen and icing throughout the day, and at night I've made it a point to warm up the muscles and get a good foam rolling session in. I definitely have a love/hate relationship (don't we all?) with my foam roller. Funny how something that can bring you to scream out curse words tears, is the same thing that makes your muscles feel normal again. 
2. Fear of getting hurt again. I'm afraid to run tonight, not going to lie. My biggest fear is that I go out for an easy mile or two and I'm brought to tears by the same pain that struck me the other week. I'm afraid of being out for yet another two+ weeks. I'm afraid of never running again. Okay, maybe I'm overreacting a little on the last one...  
3. Fear of not running my Marathon in January. I'm not sure if I'll be able to throw myself back into training in some of my highest milage weeks. Worst case scenario the husband said he'll flip-flop race bibs with me and he'll run the full while I run the half. Sounds great, but in reality he's not all that prepared for a full either. The last long run that I've done was a 15 miler 3 weeks ago, I'm not sure from here how to jump back into training. 
4. My twitter following is amazing. I know I said this last week, but it's the truth. Whether they're asking how my injury is healing, giving me advice on products to try or advice on strengthening, it's great to know you have the support of others.  Kelly (@lovingtherun) has been amazing this past week and I'm so grateful. Not only did she take time to recommend an incredible article written by Jason Fitz (@JasonFitz1) on how to strengthen your IT Band after injury, but also pointed me to the direction of Rock Tape. Taped up with my hot pink tape for the first time last night, and I can already tell we'll be together for a while. 
5. Prevention. From here on out it's time for me to step up my training, not only keep up with my running but also prevent injuries from happening again. I need to quit slacking when it comes to hill workouts as well as my lower body strength training. I'm really good at remembering to do upper body and core, but somehow I seem to slack on lower body strength. From here on out, it's all about being proactive and preventing another injury, whether it's the same injury that has plagued me over the weeks, or Heaven forbid something worse. 

When injured during Marathon training, how do you get back on track? Jump right in, or take things slow?

What I've Learned... Being Injured

My luck has officially worn out. After running for nearly a year and a half, running distances ranging from 5ks to half marathons it has finally happened. It has been plaguing me for over a week, forcing me to sit out over a week thus far. What exactly is it? Injury.

Let it be said, I've tested my luck before and never been injured. So why me? Why now? I'm guessing a lot of it has to do with the amount of cross country driving the husband and I have been doing, mixed with half-assing my workouts, and focusing on upper-body strength mixed a little with the lack of stretching pre and post runs. I've gotten away with most of those before, but the perfect mix of those at the current moment led to the perfect disaster.

So... how did it happen? Last Thursday I went out for an easy 3 miler after giving my legs rest a couple of days to stretch after the husband and I drove back to California from seeing family in Oklahoma and Wisconsin. The run started off shaky. No problem, haven't really ran in over a week, so just keep running. Mile one, a little pain in the knees. C'mon Andie, walk it off. By mile 2.5 my knees almost felt like they were having muscle spasms. Oh, no. This is definitely not normal. I left the gym feeling defeated. In all honesty, I'm surprised I didn't leave in tears. As frustrating as that night had been, recovery has been worse. Just when I think my IT Band is back to normal, it throws me a loop and a new pain.

What I've learned While Being Injured:

1. My BFFs: Ibuprofen, compression and ice. Over the course of my running adventure I've learned to truly love all three of these, but now they go with me everywhere. I almost always have an ice pack with me when I leave the house, sneak compression tights on underneath my jeans and have a bottle of ibuprofen in my car, in the house, and in my purse. Never can be too prepared.
2. The love I have for running. I can't even tell you the number of times I've welled up with tears at the thought or mention of running and races. Before injury I treated running a hobby, but now that I'm laid up I realize how much it really means to me and to my sanity.
3. I HATE sleeping on my back. Absolutely hate it. You don't realize how accustomed you become to things, until you can't do it. I'm a side sleeper. I'm a cuddler. This whole sleeping on my back so I don't put pressure on my IT band thing? Not my idea of a good nights sleep. 
4. My husband rocks. The night before we left for the Marine Corps Ball, he stayed up until 3 in the morning to clean the kitchen and living room for me, because I could barely walk or get off the couch to clean. Sure, as women we all ask our husbands all the time to help us out. But for them to do it without asking? Priceless.
5. The Twitter community My twitter following is incredible. They have had nothing but advice, well wishes and support. It's truly amazing, and I'm so grateful to have them all in my life. <3

Have you injured your IT Band before? Any other friendly advice? Also, how did you cope with being injured and not being able to have your stress release?

Related Posts: What I've Learned... Being Injured - Week 2 

Marathon Training Week One... CHECK!

I'm officially done with week one of my marathon training, and it really feels great. I know it's only week one, but I really do feel like I've accomplished something. I'm really trying hard to complete my training to the best of my ability and by the books, since I really slacked on training for both half marathons. My idea is that if I post for the world to see, it's a way of holding myself accountable. Of course I love dailymile, and have confessed my love for the site time and time again, but without others seeing what my training plan looks like, I really can't be judged for work I am/am not doing. I guess, I want to be judged. I want others to see my training and see how far I've some in such a short period of time, and maybe it's also for myself to see where I was at week one and see where I finish at week eighteen.

Monday: 
   Training Plan: Rest
   Actual: Rest Whew!
Day one sure was difficult. Almost didn't feel like I worked out. Oh, wait...

Tuesday:

   Training Plan: 3 mile run

   Actual: 3 mile run @ 10:30 min/mile pace
Nothing crazy. First run in a couple weeks, and only one of a handful since my last half-marathon in August. I wasn't really expecting much, so a 10:30 min/mile pace worked for me.

Wednesday:

   Training Plan: 5 mile pace

   Actual: 5 mile run @ 11:24 min/mile pace / 60 min spin class / 60 min weights
Over-achiever? Yep. Probably. My best friend is an incredible athlete, and helping me weight train. Wednesday's just happen to be a two-a-day workout. If it starts getting to be too much, I'll calm things down. Promise. ::fingers crossed behind my back::

Thursday:

   Training Plan: 3 mile run

   Actual: Rest
Yes, I know. You're probably thinking to yourself, "WTH? Skipping runs already, Andie?!" But it wasn't like that at all. Really worked out hard on Wednesday, and decided to take a day of rest to prevent any sort of injury. Last thing I wanted was to be injured after week one.

Friday:

   Training Plan: Rest

   Actual: 3 mile run @ 9:50 min/mile pace
Ran while in San Diego. The miles just seemed to come so easy, and time flew by. Really wish more runs were like that. But all runs can't be pure perfection, right?

Saturday: 

   Training Plan: 8 mile run

   Actual: Cross Train - row machine 20 minutes / bike 50 minutes
::FACEPALM:: Just assumed that my long run would be on Sunday, so cross-training on Saturday right?! Wrong. In the famous words of Oscar Wilde, "When you assume, you make an ass out of u and me." Truth. 
Overall, my first cross training session went A-MA-ZING! The last time I did a true cross-training session at the gym, I could barely get to 10 minutes on the row-machine, and somehow I made it to 20 minutes. Bike went well, too, but nothing crazy to report on. 

Sunday: 

   Training Plan: Cross Train

   Actual: 8 miles @ 11:58 min/mile pace
Now I know why cross training is on Sunday, and the long run is on Saturday. I was dying and my legs were extremely exhausted. Oh, well. Better luck next week. The only plus to this run? The gorgeous run along the ocean at sunset. 

Don't Worry. I'm Still Here.

It's been quite crazy the last few weeks. Scratch that. It's been a ridiculous 2011 and I think I've been moving at 88 MPH. If only I had Doc Martin and the DeLorean to take me back to the beginning of the year to slow things back down. Hmm... wouldn't that be nice?! The year started with prepping for the husbands deployment, continued with him deploying to Afghanistan and me going back to Milwaukee for a few months. I ran my first half marathon (and my second) and played tour guide to both my sister and my mom here in California. Throw in a few cross country road trips, and at least a hundred incredible memories and you'll have my 2011 to this date.

Since the America's Finest City Half Marathon in San Diego 3 weeks ago, I have found myself in such a horrible post-race depression/funk/rut. It's funny how as I was crossing the finish line at that race I was thinking about how I couldn't wait to start training for a full marathon, and a week later the last thing that I wanted to do was put on my running shoes. Thank goodness for all my incredible running friends who urged me to lace up, and my good friend Kama who got me to the gym yesterday for a killer spin class and weight session. It feels amazing to have the endorphins surging through my veins again. Tomorrow my friends and I have a challenging 5 mile hike planned and I'm so excited to take it on. Also, Tuesday officially starts my marathon training for the Carlsbad Full in Carlsbad, CA. It's so crazy to think that in just over 18 weeks I'll be crossing the finish line to my first marathon and able to call myself a marathoner.

So yes. I'm still here, just been very busy and was laying low from the running community. I'll be more active from here on out. Promise.

We Run For Those Who Can't

I always love reading the shirts of fellow runners, and seeing everything from various charities to "I run because (insert motivation here)". It's always amazing to see where runners have been, and what their motivation is to continue for one more mile. I've learned that runners tend to wear their heart on their sleeve, and my running group for the AFC Half Marathon in San Diego on Sunday was no exception. Who were we running for? Five incredible men who gave the ultimate sacrifice in Afghanistan and we pray will never be forgotten. You will recognize three of the men from my previous post from my first half marathon, but unfortunately two more names have been added to the list of fallen from our 3rd Battalion 4th Marines Family. I've said it before, and I'll say it again: The Marine Corps is a family. The Marines themselves are brothers, and their wives/girlfriends/sisters/mothers are sisters to each other. 

We ran to honor these men. 

We ran to remember their sacrifice. 

We ran in hope that others would read their names and never forget. 

Cpl Paul Zanowick

LCpl Jason Hill

Cpl Mark Goyet

Lcpl Christopher Camero

SSgt Leon Lucas

Post race. Runners & Our Cheerleaders.

Also, a huge thank you to one of our Darkside Moms who had these shirts made to honor the men lost (whose names are listed on the back).

Planking: All The Cool Kids Are Doing It

I know. I know. I know. I said this morning that I was going to put up a running post tomorrow, but I really didn't want to forget feel like waiting. Sure, maybe I feel like I need to make up for lost time, since I haven't blogged in a month. But anyways, here's a running blog. A day early.

And here it goes...

Last night I was checking out my DailyMile and realized that thus far in 2011 I have only ran a total of 266 miles. Depressing. So it got me thinking that in 2012 I want to make some major changes. Not just want... need. How major? Run at least 1,000 miles in the year 2012. But then I starting thinking, why should I wait until 2012? Let's start now. Not tomorrow. Not next week. Not January 1st, 2012. Today. For the next 52 weeks I plan on running at least 20 miles per week, to put me at a grand total of 1,000 miles. Will it suck? Yes. Is it do-able? Definitely. Will I need to find some major motivation somewhere? Heck yes, you betcha. I would love to be taken seriously as a runner, as well as think of myself as a serious runner. Sure, I've completed in one half marathon and I have my second half marathon on Sunday, but I don't think I'm anywhere as serious as I should be.

Planking. What the cool kids are doing.

While I'm putting in some major miles for the next 52 weeks, I figured I should kill myself a little bit more throw something else into the mix. Planking. No, no, no. Not planking like all the cool kids are doing (see photo: on the right). Planking like all the real cool kids are doing (see photo: below). So starting today I'm also starting 365 days of planking (#plankaday on twitter). What are planks? There are many variations, as is with most exercises. The form that I'm used to is the one pictured below. Lay on your stomach, on the floor resting on your forearms. Push off the floor, raising up onto toes and resting on the elbows. You want to keep your body as flat and in line as possible, and hold for as long as possible. Planks are an amazing workout, strengthening your arms, back and core as well as your stabilizer muscles. Really. Who doesn't want amazing arms, back and core? Don't get me wrong, planks suck. Right now I can only get in about 60 seconds until I'm falling to the ground, but after killing myself with some practice I'm going to be amazing!

Planking. What the really cool kids are doing.

Why wait for January 1st for everyone else to decide it's the appropriate time to make new years resolution? So not only is it not the first of the year, it's not even the first of the month. Ooh, such a rebel.



[Thanks to my friend Vincenzo (@Spincenzo on twitter) for letting me use the picture of him and his brother planking like the cool kids.]

Summerfest Rock n Sole Half Marathon

I'm officially a half marathoner.

A half marathoner? I'm not going to lie, it's a weird word to get used to. I worked so hard to complete 13.2 miles that it almost seems weird to look at my medal, and realize that my first half marathon is now behind me. I'm no where near happy with my finish time of 2:58:23, but considering the conditions that I was running in I'm happy that I was able to finish and not end up on the back of an ambulance.

Time: 2:58:23
Pace: 13:30 min/mile
Division Place: 291 / 341
Gender Place: 1,401 / 1,616
Overall Place: 2,666 / 2,954

Pre-race I was excited to see the amount of people who came out for this race, especially the amount with the half marathon bibs. I guess my reasoning was the more people running the half marathon the better chance I have of not finishing last. Please God, do not let me finish last.

Pre-race. I may look calm, but can you see the panic in my eyes?

Mile 1-3: This isn't so bad.
I lined up around the 12 min/mile pace flag, figuring that it should be a good pace for my first half marathon and get me to the finish line around my goal of 2:30. Just before 8am I was waiting for the National Anthem to be played, but next thing I knew we were off. I started off slow and I felt good. The Hoan Bridge was the first half of the race, and I really underestimated the incline. I swear. It really doesn't look that bad while you're driving! The view while running over the bridge is amazing and loved seeing Lake Michigan to my left, even though the wind way high up could suck it.

Mile 3-6: Should have switched to the 10k.
Seriously. What did I get myself into?! By the turn around point on the bridge I was already hating life. By 8:30 am Bradly clock tower was registering 87 degrees and the water tables were either running out of cups, water or both. Thank goodness I had my hand bottle, but I was hoping to refill my bottle soon with fresh cold water. By mile 4 I had started getting really nauseous, ate Hammer Gel #1 and forced myself to walk for a little bit. Wish I knew if it was because of the heat, bad choice of breakfast or the scent of dead fish from the lake front. I guess I'll never know, but I do know that I almost lost my breakfast a few times on the bridge. Sexy.

Don't let that smile fool you into thinking I was having fun.

Mile 6-9: I. Need. A. Tall. Drink. Shade.
HALFWAY! I never had even thought for a second the lack of shade along this course. Pretty much from mile 1 to mile 9 it was completely in the sun. Thank goodness I put on sunscreen, otherwise I would have been a lobster! Still didn't help the fact that I felt like I was burning alive in 90+ temperatures. Continued to keep a run/walk routine going during these miles. The sun was just draining me of all my energy, and the humidity was a killer on the lungs. By mile 7 the flags had gone from low to moderate, but kept pushing. Around mile 8 I ate Hammer Gel #2, I was so ready to get some energy back!

Mile 9-13: What do you mean the race is black flagged?!
The dreaded black flag. When did we skip the red flag, and go from green to black? Not sure if it was because of the heat, humidity, lack or water or lack of aid but by this point they were urging us to walk, and told us that they had stopped the clock. Eff that. I just spent the last couple miles walking so I could run the last miles in SHADE. I made a new friend along the course, it was nice having a running partner for the last few miles. We weren't running fast enough to be out of breath, just fast enough to keep our legs moving and get back to the finish line.

Mile 13-13.2: Run like hell and finish strong.
My legs were killing by this point, but I kept them moving. My body felt like I was going to pass out, but I kept pushing through. I was hungry. I was thirsty. I just wanted my mommy, daddy, husband.. anyone. Crossed the finish line and it was probably the most amazing feeling ever. Even though I know I was no where near my goal, I had finished and it felt amazing.

Bad. Ass.

... And Here Comes The Race Doubts

For someone who is a race addict and thinks she can accomplish damn near anything, I get the worst case of race doubts when racing in new distances. I just picked up my race packet for the Summerfest Rock n Sole Half Marathon, and it hit me that my first half marathon is in exactly 10 days. ::cue panic attack:: I think I will be more calm in the zombie apocalypse, than I am talking about this half marathon. Something that I have been dreaming about, and prepping for nearly a year is in a week and a half. I'm normally a realist, but I've noticed that I become quite the pessimistic leading up to races. I'm at this weird point where I don't even want to train, almost like I'm trying to fail.

Who would have thought a small piece of paper with a number on it could bring on a panic attack?

It probably doesn't help that I'm coming off of an injury, so I'm just really doubting my body. For the past week I've been having issues with cramping in my left leg. I have been holding off on the foam roller phenomenon this entire time, but finally caved. Who would have thought a cylinder of hard foam could cost thirty dollars be a gift from the heavens above? Sure, while using it I was in pain and wanted to kill inflict pain upon whoever invented the stupid thing, but I woke up the next morning actually able to walk. What a relief! Finally got back to running this week, and it's been rough. I feel really unstable. Not sure if I'm babying my 'injury', or if it's all in my head?

If you start doubting yourself before races, how do you reverse it and get your head back in the game?