It's time for a recap on my fitness life for the past oh, I don't know...4 months? The last thing I blogged about was really the Brooklyn Half Marathon back on May 16.
And unfortunately, that was my last real run where I felt good (well, I was even hurting by the end of Brooklyn).
(Remember when I ran a 1:40:34 half marathon?)
If you remember way back to May - I had boldly declared that I would be attempting to BQ at the Suffolk County Marathon. Well, that race was on Sunday and needless to say, I wasn't there to even slowly run the half.
The problem has been my IT band and it's been frustrating to say the least. For 4 months I've attempted to rest for weeks at a time (and by rest I mean no running) only to feel pain 2 or 3 miles into a run when I finally decided to give it another try. A run in Tampa - ended in stabbing pain. My first "training run" for the Suffolk County Marathon in Las Vegas - awful. The first attempt at 8 miles in Central Park with Peter? Frustrated tears and stabbing pain. There were a few three mile runs I was able to run without pain - but they mainly made me grumpy because I realized how much speed and endurance I had lost.
Not to mention not exactly feeling my best in terms of the weight department either - if you've been reading my blog and reading about my summer - it pretty much consisted of a LOT of eating out and drinking. Pair that with practically no running - and I haven't been feeling super confident rockin' my bikinis.
BUT I also had an amazing summer and just keep trying to tell myself that this whole not running thing won't last forever (please, don't last forever!)
The most frustrating thing about IT band pain is when you try Googling ways to fix it and half the Internet tells you foam roll, foam roll, foam roll and then other people tell you rest rest rest while simultaneously telling you to strengthen your hips and glutes and then other people tell you that foam rolling will only make things worse.
So, what have I been doing in an attempt to get rid of this awful tightness in my IT band? And still exercise? (By no means should you follow my lead here if you're trying to overcome ITBS).
1) Not running - but not exactly resting.
I was pretty good about taking a serious break with running. Every two weeks or so I would lace up my sneakers and head out for a run to see if things had improved, but most of the time the answer was a big fat no. I listened when that was the case and I never went more than three miles (OK, except for the time I ran to NP Chicago).
But should I have been going to spin class twice a week? Probably not.
I know it wasn't helping speed up my recovery - but it was low impact cardio and it didn't bother my knee when I did it. So that's what I've been doing - spin twice a week. Some days I was actually OK with the break from running because I was able to find other things I like to do. And one of those things was getting back to spinning. So while it may have slowed down my recovery, it at least kept me sane.
2) Kayla Itsines 12 Week Bikini Body Guide.
This chick is all the rage on Instagram.
She's from Australia and she created a workout and nutrition guide that has completely taken off. The other day, myself and another girl were both doing the same routine at the gym!
When I first saw all the posts, I rolled my eyes. And to be honest, I thought the workouts would be a joke. I'm hear to admit that I was wrong.
I just started week 6 of the workouts and while I haven't noticed much of a change (I haven't exactly been following the whole nutrition aspect of this guide...) I am consistently sweaty and out of breath at the end of the workout.
The way the program works is this:
3 days a week you complete a strength workout - either abs, arms or legs or some combination of those with some cardio. Each workout consists of 2 circuits that you complete twice each.
Circuit one is 4 exercises. You set a timer for 7 minutes and go through the circuit as many times as you can.
Circuit two is 4 different exercises. You set a timer for 7 minutes and go through the circuit as many times as you can.
Then, you repeat circuit 1. Then, you repeat circuit 2.
28 minutes of work and you'll good to go!
The guides call for 30 seconds of rest in between each 7 minute circuit but I usually take more than that if we're being honest.
Set-up to finish is usually 45 minutes for me.
The other days of the week you're supposed to do either low-intensity steady state cardio or HIIT but I've just been doing my spin classes as cardio.
I really like these because they aren't super time consuming but I definitely feel like I'm getting a good workout in. After leg day, it's pretty daunting arriving at Peter's apartment and knowing I have to walk up 5 flights of stairs.
Should I be doing 28 minutes of jump squats and lunges and burpees when I'm trying to heal my IT band? Debatable. I will say that my legs have felt stronger, which can't be a bad thing for a runner in the long run, right?
3) Hip-Strengthening
Last time I had IT band problems I consistently did a few hip strengthening exercises that I attribute to getting things working again. I've started to do them again.
-Hip hikes
-Single leg squat onto box
-Clam shells with resistance band
-Leg lifts with resistance band
-Side shuffle with resistance band
Here's a video that includes some other good exercises.
4) Foam rolling...sometimes.
My foam rolling game has, admittedly, been pretty weak.
5) Icing when needed.
Sometimes after an attempted run, my knee would KILL. Any time I have knee discomfort just from walking or sitting, I try to ice it.
6) Yoga.
I've been trying to get to yoga twice a week, even though sometimes it's only once. It's crazy how fast I lost my flexibility. During Pittsburgh Marathon training I was killin' it with yoga - sometimes going three times a week. Slowly but surely I'm getting back into it and it definitely makes a difference. The other day in the store, I told Peter my chatarunga was on fleek AND HE DIDN'T LAUGH! Someone tell me I'm funny.
7) Daydreaming about all the things I'm going to do when I can run again.
And that still includes a big fat BQ. Recently, I've allowed myself to start thinking about a spring marathon.
(This is what I do in my free time...anyone run any of these marathons? Suggestions for a good spring BQ course? Minimal travel? Early May?)
Even bigger than that is this crazy idea that has always semi-existed in my head of completing an Iron Man. I always said I was going to be a bad-ass 50 year old completing an IronMan but recently I've been wanting to do it sooner. But not soon. Like, 10 year plan soon.
But that means that I'm gunna need to start somewhere in the world of triathlons! Which is why I am officially saving up to buy myself a bike (I'm also accepting donations! And recommendations, advice, etc.) I've got a loooong way to go - as in my current savings are at $35 and I figure I need $1,500. But what's important is that I've started!
I already bought myself a pair of cycling shoes and cleats so I can start clipping in during my spin classes just to get used to it.
And the biggest step in all this triathlon jazz is that I started...
7) Swimming.
GULP.
You're talking to the girl who DOESN'T put her head under water for fear of instantaneously getting swimmer's ear like she did as a child - ruining many a pool party or summer day.
I can swim fine - just not for real.
Peter has been enlisted as my swim coach. 5 minutes into my first lesson I was totally over it, getting cranky and frustrated.
But I've been consistently going at least once a week and have improved a TON from that first trip to the pool - there's still so much work to be done though. I can basically get about 15 meters before I'm hanging onto the side of the pool gulping in lungfuls of air.
Yes, I love lifting weights and strength training - but I need my cardio! So swimming has been good for that too.
8) Plunging.
I bought a $7 sink plunger and I use it on my IT Band. Yes, this was a day I was feeling particularly desperate. But I've read a bunch about it and it's a real think! Similar to cupping - it's supposed to distract the soft tissue and increase blood flow to the area...or something like that. It feels weird but I'm willing to try anything at this point.
You can watch it here.
9. Reading a lot of running related books.
It helps keep me motivated instead of convincing myself I'm over running completely just because it's going to be a lot harder now. Read these if you need to get yourself out the door!
Two weeks ago, I went to November Project for PR Day and Yearbook picture day. Really, I went for yearbook picture day. The PR day part I was dreading. I woke up and went out to get to the 5:30 workout and on my way there I swear I almost turned around and ran in the opposite direction. I suddenly felt so self-conscious. I know it sounds stupid, but I didn't want my seriously diminished running abilities to be out on display to a bunch of bad-ass, speedy-ass people pushing their limits to PR.
But then I realized - if there was any place to make a comeback run, it was at NP - home to not only some of the speediest runners, but home to some of the most motivating, understanding, supportive people in Manhattan. Tons of these people know what it's like to come back after an injury. And the best part of November Project is celebrating everyone's accomplishments - not just the super fast and impressive accomplishments. A BQ is just as impressive as someone running their first mile without taking a walking break.
So I made my way to the East River, got my bounce on, and threw down 3.5 miles that were far from a PR but were a start.
And I am happy to report that I had a pretty good 3 miles last Sunday when Peter was on Long Island, and a solid 3.5 mile run to November Project Toronto on Wednesday of last week. So Peter and I set out to run the 6 miles to South Street Seaport for November Project on Friday - and it was wonderful!
I was on cloud 9 when we reached the pier. I'm pretty sure I told everyone that I saw, "I JUST RAN 6 MILES! I JUST RAN MY LONGEST RUN SINCE BROOKLYN! I HAVEN'T FELT THIS GOOD IN 4 MONTHS!"
I was expecting to be super frustrated with my pace and had mentally prepared myself with a "Just be happy if you make it there pain free" speech, but with Peter by my side I was able to run close to my Pittsburgh pace! Granted, 6 miles vs. 26.2 miles is a lot different, but it was awesome to feel my legs underneath me and to feel them giving me a little power.
I feel like a weirdo but on Friday it really felt like my body was telling me, "Okay, you can start running again - but ONLY if you promise not to be stupid about it!!!!"
That second part is what I know I really need to focus on. Saturday I was already asking Peter, "Should I run the Hartford Half on October 10?"
The answer is most certainly no.
But already I feel more like myself. On Sunday morning, Melissa and I jogged the mile and a half over to 63rd Street to cheer on November Project people running the 5th Avenue Mile. Just being back with running friends in the race environment on a crisp early fall morning made me so happy. I jogged with Peter to a Starbucks. I jogged the mile and a half home. Being able to use my favorite mode of transportation was exciting to say the least. More exciting? The half mile from 86th to 97th street where I really let my legs fly. And they worked! I flew!
I am so ready to ease back into runs a few nights/mornings a week with a little longer run on Saturday mornings. With no humidity too!
I just hope all this excitement and optimism isn't going to come crashing down this week or in the next few weeks...
So that's the update.
But enough about me. I'm also really happy that Peter's feeling better too, though still having some foot aches and pains, his hip seems to be holding up and he was able to break 6:00 at the 5th Avenue Mile this year :) And he looked good doing it too. Like a Disney Prince, some might say!
The best part about being back to running is being able to do it together - I just hope we can both stay semi-pain free for the best running weather of the year!!
More running, more smiles!
And unfortunately, that was my last real run where I felt good (well, I was even hurting by the end of Brooklyn).
If you remember way back to May - I had boldly declared that I would be attempting to BQ at the Suffolk County Marathon. Well, that race was on Sunday and needless to say, I wasn't there to even slowly run the half.
The problem has been my IT band and it's been frustrating to say the least. For 4 months I've attempted to rest for weeks at a time (and by rest I mean no running) only to feel pain 2 or 3 miles into a run when I finally decided to give it another try. A run in Tampa - ended in stabbing pain. My first "training run" for the Suffolk County Marathon in Las Vegas - awful. The first attempt at 8 miles in Central Park with Peter? Frustrated tears and stabbing pain. There were a few three mile runs I was able to run without pain - but they mainly made me grumpy because I realized how much speed and endurance I had lost.
Not to mention not exactly feeling my best in terms of the weight department either - if you've been reading my blog and reading about my summer - it pretty much consisted of a LOT of eating out and drinking. Pair that with practically no running - and I haven't been feeling super confident rockin' my bikinis.
BUT I also had an amazing summer and just keep trying to tell myself that this whole not running thing won't last forever (please, don't last forever!)
The most frustrating thing about IT band pain is when you try Googling ways to fix it and half the Internet tells you foam roll, foam roll, foam roll and then other people tell you rest rest rest while simultaneously telling you to strengthen your hips and glutes and then other people tell you that foam rolling will only make things worse.
So, what have I been doing in an attempt to get rid of this awful tightness in my IT band? And still exercise? (By no means should you follow my lead here if you're trying to overcome ITBS).
1) Not running - but not exactly resting.
I was pretty good about taking a serious break with running. Every two weeks or so I would lace up my sneakers and head out for a run to see if things had improved, but most of the time the answer was a big fat no. I listened when that was the case and I never went more than three miles (OK, except for the time I ran to NP Chicago).
But should I have been going to spin class twice a week? Probably not.
I know it wasn't helping speed up my recovery - but it was low impact cardio and it didn't bother my knee when I did it. So that's what I've been doing - spin twice a week. Some days I was actually OK with the break from running because I was able to find other things I like to do. And one of those things was getting back to spinning. So while it may have slowed down my recovery, it at least kept me sane.
2) Kayla Itsines 12 Week Bikini Body Guide.
This chick is all the rage on Instagram.
She's from Australia and she created a workout and nutrition guide that has completely taken off. The other day, myself and another girl were both doing the same routine at the gym!
When I first saw all the posts, I rolled my eyes. And to be honest, I thought the workouts would be a joke. I'm hear to admit that I was wrong.
I just started week 6 of the workouts and while I haven't noticed much of a change (I haven't exactly been following the whole nutrition aspect of this guide...) I am consistently sweaty and out of breath at the end of the workout.
The way the program works is this:
3 days a week you complete a strength workout - either abs, arms or legs or some combination of those with some cardio. Each workout consists of 2 circuits that you complete twice each.
Circuit one is 4 exercises. You set a timer for 7 minutes and go through the circuit as many times as you can.
Circuit two is 4 different exercises. You set a timer for 7 minutes and go through the circuit as many times as you can.
Then, you repeat circuit 1. Then, you repeat circuit 2.
28 minutes of work and you'll good to go!
The guides call for 30 seconds of rest in between each 7 minute circuit but I usually take more than that if we're being honest.
Set-up to finish is usually 45 minutes for me.
The other days of the week you're supposed to do either low-intensity steady state cardio or HIIT but I've just been doing my spin classes as cardio.
I really like these because they aren't super time consuming but I definitely feel like I'm getting a good workout in. After leg day, it's pretty daunting arriving at Peter's apartment and knowing I have to walk up 5 flights of stairs.
Should I be doing 28 minutes of jump squats and lunges and burpees when I'm trying to heal my IT band? Debatable. I will say that my legs have felt stronger, which can't be a bad thing for a runner in the long run, right?
3) Hip-Strengthening
Last time I had IT band problems I consistently did a few hip strengthening exercises that I attribute to getting things working again. I've started to do them again.
-Hip hikes
-Single leg squat onto box
-Clam shells with resistance band
-Leg lifts with resistance band
-Side shuffle with resistance band
Here's a video that includes some other good exercises.
4) Foam rolling...sometimes.
My foam rolling game has, admittedly, been pretty weak.
5) Icing when needed.
Sometimes after an attempted run, my knee would KILL. Any time I have knee discomfort just from walking or sitting, I try to ice it.
6) Yoga.
I've been trying to get to yoga twice a week, even though sometimes it's only once. It's crazy how fast I lost my flexibility. During Pittsburgh Marathon training I was killin' it with yoga - sometimes going three times a week. Slowly but surely I'm getting back into it and it definitely makes a difference. The other day in the store, I told Peter my chatarunga was on fleek AND HE DIDN'T LAUGH! Someone tell me I'm funny.
7) Daydreaming about all the things I'm going to do when I can run again.
And that still includes a big fat BQ. Recently, I've allowed myself to start thinking about a spring marathon.
Even bigger than that is this crazy idea that has always semi-existed in my head of completing an Iron Man. I always said I was going to be a bad-ass 50 year old completing an IronMan but recently I've been wanting to do it sooner. But not soon. Like, 10 year plan soon.
But that means that I'm gunna need to start somewhere in the world of triathlons! Which is why I am officially saving up to buy myself a bike (I'm also accepting donations! And recommendations, advice, etc.) I've got a loooong way to go - as in my current savings are at $35 and I figure I need $1,500. But what's important is that I've started!
I already bought myself a pair of cycling shoes and cleats so I can start clipping in during my spin classes just to get used to it.
And the biggest step in all this triathlon jazz is that I started...
7) Swimming.
GULP.
You're talking to the girl who DOESN'T put her head under water for fear of instantaneously getting swimmer's ear like she did as a child - ruining many a pool party or summer day.
I can swim fine - just not for real.
Peter has been enlisted as my swim coach. 5 minutes into my first lesson I was totally over it, getting cranky and frustrated.
But I've been consistently going at least once a week and have improved a TON from that first trip to the pool - there's still so much work to be done though. I can basically get about 15 meters before I'm hanging onto the side of the pool gulping in lungfuls of air.
Yes, I love lifting weights and strength training - but I need my cardio! So swimming has been good for that too.
8) Plunging.
I bought a $7 sink plunger and I use it on my IT Band. Yes, this was a day I was feeling particularly desperate. But I've read a bunch about it and it's a real think! Similar to cupping - it's supposed to distract the soft tissue and increase blood flow to the area...or something like that. It feels weird but I'm willing to try anything at this point.
You can watch it here.
9. Reading a lot of running related books.
It helps keep me motivated instead of convincing myself I'm over running completely just because it's going to be a lot harder now. Read these if you need to get yourself out the door!
Two weeks ago, I went to November Project for PR Day and Yearbook picture day. Really, I went for yearbook picture day. The PR day part I was dreading. I woke up and went out to get to the 5:30 workout and on my way there I swear I almost turned around and ran in the opposite direction. I suddenly felt so self-conscious. I know it sounds stupid, but I didn't want my seriously diminished running abilities to be out on display to a bunch of bad-ass, speedy-ass people pushing their limits to PR.
But then I realized - if there was any place to make a comeback run, it was at NP - home to not only some of the speediest runners, but home to some of the most motivating, understanding, supportive people in Manhattan. Tons of these people know what it's like to come back after an injury. And the best part of November Project is celebrating everyone's accomplishments - not just the super fast and impressive accomplishments. A BQ is just as impressive as someone running their first mile without taking a walking break.
So I made my way to the East River, got my bounce on, and threw down 3.5 miles that were far from a PR but were a start.
And I am happy to report that I had a pretty good 3 miles last Sunday when Peter was on Long Island, and a solid 3.5 mile run to November Project Toronto on Wednesday of last week. So Peter and I set out to run the 6 miles to South Street Seaport for November Project on Friday - and it was wonderful!
I was on cloud 9 when we reached the pier. I'm pretty sure I told everyone that I saw, "I JUST RAN 6 MILES! I JUST RAN MY LONGEST RUN SINCE BROOKLYN! I HAVEN'T FELT THIS GOOD IN 4 MONTHS!"
I was expecting to be super frustrated with my pace and had mentally prepared myself with a "Just be happy if you make it there pain free" speech, but with Peter by my side I was able to run close to my Pittsburgh pace! Granted, 6 miles vs. 26.2 miles is a lot different, but it was awesome to feel my legs underneath me and to feel them giving me a little power.
I feel like a weirdo but on Friday it really felt like my body was telling me, "Okay, you can start running again - but ONLY if you promise not to be stupid about it!!!!"
That second part is what I know I really need to focus on. Saturday I was already asking Peter, "Should I run the Hartford Half on October 10?"
The answer is most certainly no.
But already I feel more like myself. On Sunday morning, Melissa and I jogged the mile and a half over to 63rd Street to cheer on November Project people running the 5th Avenue Mile. Just being back with running friends in the race environment on a crisp early fall morning made me so happy. I jogged with Peter to a Starbucks. I jogged the mile and a half home. Being able to use my favorite mode of transportation was exciting to say the least. More exciting? The half mile from 86th to 97th street where I really let my legs fly. And they worked! I flew!
I am so ready to ease back into runs a few nights/mornings a week with a little longer run on Saturday mornings. With no humidity too!
I just hope all this excitement and optimism isn't going to come crashing down this week or in the next few weeks...
So that's the update.
But enough about me. I'm also really happy that Peter's feeling better too, though still having some foot aches and pains, his hip seems to be holding up and he was able to break 6:00 at the 5th Avenue Mile this year :) And he looked good doing it too. Like a Disney Prince, some might say!
I'm from NJ and NJ Marathon is my PR but I hated it. It is ALL flat (which can hurt after a while) but along the ocean the day I ran it was slammed with winds like 15-20mph on the loop back to the finish. Ugh still have nightmares. And can be pretty lonely once you split from the half marathon.
ReplyDeleteBUT hope your IT band improves you definitely have a BQ in you!
Ah, thank you for that! I was leaning toward NJ but you're the second person who hasn't loved it, so I'll have to give it some more thought. Definitely a good point about being on the water and the wind factor! Thanks :)
ReplyDelete