Training Week 1: 45 miles

It’s hard to believe I haven’t posted a consistent training log since February.  The last few months have flown by so it really feels like it hasn’t been that long.

As I said on Friday, the goal of the next few weeks is to build a base.  I haven’t run consistently since the marathon so my running base has faded.

Use it or lose it!

And I have lost quite a bit of my base.  I know I will gain that back with consistent mileage.Right now it wouldn’t be smart to run 70 mile weeks or jump back into running.  I would run right into a the ER with a stress fracture diagnosis.

Building a base is about staying consistent.  I like base building because it means easy miles.  Your miles become faster and within a few weeks you feel strong and ready to conquer the (running) world. I think in about 2-3 weeks I’ll feel stronger.

So from now until late May I will be building back my base.  After Broad Street 10 miler (today),I will be adding more weekend 5ks to my schedule.  That will add a little bit of speed into my weekly mileage (and change of scenery).  If everything goes according to (the healthy) plan, I will begin adding speedwork in June.

But this post is primarily about this week: 

Coming back into real life this week was a shock to the system.  My body was not used to running on land (we had to run on a treadmill on the cruise since I am not Jesus).  I didn’t feel good or bad.  I did feel like I’ve recently upped my mileage and began running again.

Rewind to last week: On the cruise, we began running consistently so I’ve worked myself back into running some mileage again.  I didn’t go 0-45 in a week.  I’m not having any aches or pains and hopefully it stays that way.  I’m still doing physiotherapy on my hip just to make sure I don’t redevelop any issues.  For me, I never do the little things until it’s too late.  I am still receiving ART and going to release any excess scar tissue even though I’m running injury free.

From personal experience, my running goes well until it doesn’t.  Instead of ignoring (or being oblivious) to little things, this time I plan is to work and strengthen little things.  I will be doing more strength instead of more mileage.  I’ll still be eventually running around 70-80 miles (not 100) but I will be spending 15 minutes to work core, and strengthen.  If that means cutting a run short to do that…that means cutting a run short.

I want to work more on preventative care before my issues manifest into something more…again.  Part of running is learning from past mistakes and not remaking them.  I learned my first marathon training cycle that I didn’t need to run 100 mile weeks or back to back 20 milers to succeed.  I learned my second marathon training cycle that I have a lot of imbalances that need to be addressed.

So with all of that here is week 1 of training.  It’s nothing too exciting at all.

Monday: 10 miles easy

Tuesday: OFF

Wednesday: 7.35 miles easy

Thursday: 10.75 miles easy

Friday: OFF

Saturday: 7.35 miles easy

Sunday: Broad Street 10 miles

Each day, I also did 15 minutes of strength training for my hips and glute meade.

The routes and mileage are just runs around my neighborhood and lake.  The 7.35 miles is not the be all, end all distance but a path I found that works well.  If I ran 7 miles or 8 miles, it wouldn’t matter either way.  I’m sure next week I’ll find a different route to mix it up.

Next week:

I plan to add a few more miles and run a local 5k.  I also plan to begin doing core work.  To be honest, I didn’t want my core to be sore before running Broad Street this week HA!

Questions for you:

What kind of preventative maintenance do you do for your running?

How was your week of workouts? 

Running Through April

The month of April has been for running since January.  It’s a funny statement to make since I’ve been the most busy, the most inconsistent and the most scattered.  The main take away from April is that I’m finally running injury free again.  I don’t want to dwell on my butt pain anymore so the post about that is here.

Miles: 201

Shortest run: 2 miles warmup with Brittany

Longest Run: 11 miles in Fort Lauderdale

running to beachBest Training Run: The 11 miles in Fort Lauderdale was a lot of fun because we ended at the beach.  The weather was extremely hot.  After this winter it we were not prepared for the heat but we had such a good time.

Races:

Dismal Swamp 5k (19:45)

dismal swamp win

This was by far one of my favorite races to date.  It was the day before the wedding and I got to see a lot of my friends and family.  It wasn’t close to my PR but I had such a great time, it was hard not to enjoy it. .

Thoughts:

Despite getting married and going on a honeymoon, April was my best month of running in a while.  First and foremost, I decided running and racing while injured wasn’t smart.  In hindsight I probably could have been injury free by the end of March if I hadn’t raced Shamrock.  Post Shamrock, I shut everything down and went to see specialist. The combination of time (after the marathon), rest and going to a specialist allowed me to begin running injury free again.  Starting April 11th (I only know because I raced the 5k that day) I was running injury free again.

I did a lengthy post about my my #bumbutt here.

The second half of the month was filled with getting married and a honeymoon.  I was able to run easy miles the rest of the month.  I didn’t stress about running on my honeymoon and if it happened…it happened.  If we didn’t run…we didn’t run.  One day both the track and the gym were closed so there was no running…oh well.  Since we went on a cruise, we ran on a lot of miles on the treadmill.  Side by side and holding hands (I kid…).  It actually wasn’t bad to run on the treadmill and I didn’t hate it.

This month flew by and I feel like I was just getting ready for April.

Next month:

I have finally recovered from my injury and I’m ready to run injury free and begin training again.  Through the summer I’ll be focusing a lot on 5-10ks.   For the next few weeks I’m going to run a lot of easy base building miles (similar to what I have been doing).  I’ll do a few local 5ks but no speed work.  Once my base is back, I’ll begin throwing in some speed work.  Once I have a better idea of the overall plan and goal I’ll post a lengthy blog about it.

Primary Goal: Staying injury free

Secondary Goal: Working on turnover rate

Questions for you: 

How was your month of April? 

What are your goals for May? 

Quick Recap of the Month of Real Life

The last month has been a whirlwind and I honestly don’t know where to begin.  I got married…I went on a honeymoon (which was the most fun of my life) and now today I’m back…back in real life.  I did a lot of stuff that will never make the blog.  I made a lot of memories that won’t be blogged about…

To say these last few weeks were incredible is an understatement.

And then never ending dancing

Between my wedding, honeymoon and my new found enjoyment of running injury free, I don’t really know where to begin blogging. So here is a little recap of the last month and I’ll break it down at a later time.

Wedding:

For T and I, our wedding was perfect.  We got to see a lot of family and friends and enjoy the evening with them.  Everything went perfectly (thanks to my wedding planner and vendors).  We didn’t have to worry about anything and could just enjoy the entire evening.

I did a post about our wedding here.

Here are just a few photos (more to come):

Dad walking me down

Dad walking me down

ceremony wedding

Honeymoon: 

We went to Key West, Florida for a few days followed by boarding a cruise.  We both really enjoyed doing this and we felt like we did a lot of fun and new things.

Southern Most Point

Southern Most Point

In Florida, we rode a glass bottom boat and saw dolphins.

A dolphin...

A dolphin…

In St. Maartin, we went kayaking and snorkeling.

kayaking

I somehow ended up dancing and booty popping on stage for the “World’s Sexiest Man” competition.  That is a lolz post in itself…

dancing 1

In summary, the 10 day honeymoon was perfect for us and that is all that matters.  We didn’t stay up until 3am drinking nor did we drink every single night (but we did indulge and spent 10 stress and worry free days). We came back to NJ still married and that is important…

formal night

Running:

I posted a long winded summary yesterday but right now I’m running injury free (knock on wood).  I made a few mistakes along the way from racing to not seeing a specialist sooner but I’m excited to begin running well again.  During our honeymoon, we ran together most days.  It was hot, we weren’t acclimated to the weather but it was really enjoyable because I was running injury free. 

Since I won’t get to writing a post about running goals for a while, my major goal of the summer is actually participate in 5-10ks versus talking about running them and never signing up.  I think reworking my turnover and not focusing on 20 mile runs will be beneficial for my body.  Who knows where the later summer and fall will take me but I will approach that topic at another time.

My 5k PR of 18:35 from 2 years ago...something I have not been able to touch since...

My 5k PR of 18:35 from 2 years ago…something I have not been able to touch since…

Long story short, it was a great month for everything.  I’m excited to be back and begin “Real” real life.  Thank you everyone for their love and support.  It truly means a lot to both of us.

The Chronicles of the Bum Butt

I’ve waited while to write a post about how my bum butt is doing.  I said that if my butt was not feeling better after my honeymoon I was going to get an X-ray and MRI.  In cliff notes version: my bum butt is not an issue right now.

Anyways how did I get to this point?

Demonstrating that my butt hurts

Demonstrating that my butt hurts

To be honest my butt (known as the #bumbutt) has been one of the most frustrating injuries.  While this is a running blog, so much has taken place post marathon that I haven’t spent an extended amount of time whining and complaining.  For better or for worse, the whining has been minimized.  That doesn’t mean I haven’t been frustrated with my injury, it just means I haven’t been internet whining.

Now that I’m married and settled in, the whining and nagging can begin! 

Long story short, my bum is finally starting to get better.  This is a combination of many factors but a big one is going to see Dr. Kemenosh and his team (and no I’m not being paid to say that).

I’ve had 7 appointments now (the last being right before the honeymoon).  The first 4-5 times my butt wasn’t seeing much improvement.   I completely tore my body apart running the Phoenix marathonI did damage that I needed a lot of time off for…that makes complete sense and anyone who saw me after about mile 18 can realize that.  I was so amped on endorphins I did not realize the damage I was doing.

Except I don't really look happy

Except I don’t really look happy

Was it the smartest to finish the marathon?  Maybe not but I don’t regret it…

Post marathon, it was hard to get into the mindset that “this isn’t a quick fix”.  Healing was going to take time versus one visit and I’ll be 100%.

Things I’ve been doing to promote healing:

  • I have kept a journal since beginning my recovery in March. I have recorded how my run felt and when I felt pain (if I did).
  • I’ve stepped almost completely off of dailymile. It’s not that I don’t enjoy dailymile but I didn’t need more advice and I didn’t have the time to keep up with it.
  • I’ve been strengthening my hips, glutes and everything along the legs.
  • I’ve alternated shoes between the Asics Nimbus and Saucony Triumph. Both are similar high cushioned neutral shoes but I have found the Saucony triumph don’t irritate my foot and cause blisters.  Eventually I would like to run most (if not all) miles in the Triumph but I’ve been hesitant due to sticking to what works.  The fact is the Asics numbus 16 worked for me but I’m not 100% convinced the 17s do.  I’ve had a nasty blister on top of my foot (and yes I wear proper socks…).
  • I’m going to  specialists (Dr. Kemenosh and team) to get my muscles loosened up. This is the most important aspect of recovery and I would not be as recovered as I am without doing this.  They are able to pin point exact trigger points that need to be released so the muscle releases.

Noticeable differences:

After my marathon I had a lot of pain everywhere on my left leg.  I had pain in the glutes, the piriformis, adductor muscle (it was painful to turn corners).  Anywhere from my butt to half way down my quad had pain at some point.

Basically everywhere here

Basically everywhere here

 

Slowly respected muscle groups became less obnoxious and painful.  The first to deflame was my adductor muscle.  Within a few visits and realignments to my first chiropractor, that felt better.  I was able to walk normally.

Next my piriformis began slowly deflaming.  Beginning in mid March, my piriformis became less inflamed.  The only part that bothered me was a small attachment in my glute meade.  The pain was no bigger than the diameter of a pen but somehow was able to control my entire butt.

Running the Shamrock half marathon was probably not one of my better ideas either but it is one of my favorite races.  I don’t have regrets running that race either.  After Shamrock, I decided to get my act together.  I had given myself 3 weeks of recovery and I knew this was something more serious than “second marathon blunders”.  Although I knew I had done damage when I finished the marathon and had pain.  I probably extended my recovery by running Shamrock but oh well.

But so fun!

But so fun!

Cliff notes:

I am slowly getting better (emphasis on slowly).  I know that going to a professional has expedited this process and I would not be anywhere close to where I am now without them.  I am honestly about 95% better at this point.  In a world that we want nothing but quick fixes, injuries that take time are the most frustrating.

I have another post later but long story short I don’t enjoy marathons.  I’ve run two full marathons and neither have been enjoyable.  I am going to stick with shorter distances for a while.  I have lots of shorter summer races in the plan this year and I’m hoping to stay injury free to do them all.

What an extremely lengthy post about my butt.  Luckily mine is almost healed and it’s time to move forward.

Dismal Swamp 5k (19:45)

Sometimes posts get lost in the mix.  During my wedding weekend I also ran an Inaugural 5k at the Dismal Swamp.  The 5k was a straight, out and back course.  Brittany, Heather and I ran the 5k while Laura cheered and ran 10 miles.  It was a lot of fun.  Given any other weekend this recap would have gotten precedence.

My girls

My girls

We got to the race with about half an hour to spare.  We all ran about 20 minutes together and by the time we finished it was time to race.

dismal swamp 5k 1

I was trying to motion #bumbutt but it looks like I just have a wedgie

 

The 5k started at 8:05, while the half marathon started 5 minutes before at 8am.  Once they were off they called us up.  Within a few minutes, we were off.  I was lucky to chat to Marie, a great friend of mine.

I immediately took off, not knowing what to expect. Since my hip is definitely not 100%, if anything hurt I would just stop.

The first mile felt like it took forever.  I went from 3rd woman to 1st by the end of the first mile and found myself alone with no men or women near.  I began passing half marathoners towards the end of the first mile.  At first I thought it was strange to have half marathoners go 5 mins in front of 5kers.  We would catch a lot and it would be crowded but I ended up liking it a lot.  I was able to see some of my local friends like Allie and Jenny!  I hit the first mile in 6:22.  I was excited because it gave me hope to run a sub 20 (which I have not been able to do lately at all).

The second mile was similar to the first.  I saw a lot of friends running the half.  I also saw Laura who was cheering loudly.  The lead cyclist made the u turn and headed back with the leader of the race.  The lead cyclist actually told me to get out of the way.  That irritated me a little bit because there weren’t a lot of places to go.  I wasn’t going to run into the half marathoners on the other side of the road and I wasn’t purposely in the leader’s way.  When I made the turn and headed back I side fived everyone including my dad and two brothers (both of whom were riding the pain train after going to T’s Bachelor party).   I hit the second mile in 6:22 too (hashtag twinning).

During the third mile I thought there was a chance to break 20 minutes.  My hip was a little bit sore but nothing crazy (I do believe if I raced a 10k, it would have been inhibiting).  I began trying to push but similar to most of my 5ks, that is next to impossible.  The last mile of a 5k is always painful whether I’m running a PR or PW.  I hit the third mile in 6:27 so I didn’t slow down too much.

All of a sudden I found myself approaching the finish line and they had a tape for me to break!  That doesn’t happen often so I was really excited.  I threw my hands up (like I think you are supposed to do) and went through.

dismal swamp win

Then to add more perfection to the day, Heather took second woman and Brittany took third.  We actually took a 1,2,3!  This race wasn’t close to a PR for anyone but it is a nice step towards running more short races.  I’m very happy I made the last minute decision to race and have no regrets.

dismal swamp 5k 2

My hip felt the same as if I had run easy so that was a bit of confidence too.  The weather conditions were perfect and the course was flat (probably the main reasons I had a solid race).  This race gave me a bit of confidence that I could begin racing 5ks again…anything more is going to currently bother my hip.  In summary it was a solid race for me and I have no complaints.  I am looking to race a lot more short races for a while.  My hip didn’t bother me during the 5k and I think it’s a logical step.

Questions for you:

What is your 5k strategy?

What was the last race you did with friends?

The #bumbutt Week 4

To begin this post, it’s all over the place.  I think my brain exploded into Microsoft word and the baby was this post.

Was this worth it...I don't know at this point...

Was this worth it…I don’t know at this point…

To be honest the longer my butt issues are prolonged, the more frustrated I get.  Last week was not enjoyable.  I am doing everything the sports doctor has said but it seems like nothing is working.  Part of the problem is that I need to find out the problem.  I am not 100% convinced that my only issue stems from the hip.  Often times with the body the pain manifests itself one place but is actually coming from somewhere else.

So physically my bum butt pain is still there.  The pain does not affect my gait or stride but it’s noticeable and unenjoyable.

Mentally: 

I have questioned a lot about myself and running lately (but it in all seriousness who doesn’t when they are injured?)

I don’t think the marathon was worth the struggle I’m having right now.  I didn’t particularly enjoy the marathon more than another event (At this point, it’s safe to say I did a lot of damage).

To be honest if I didn’t have my wedding to look forward too, I would be down on myself.  I would be down on running and I would be more upset.  I alluding to this last week but I haven’t had the training or enjoyment out of running that I once had.

Is it because I’m not doing well?

Is it because I’m running distances I don’t even enjoy?

I don’t know but probably.  Why do something you don’t enjoy?

I’ve mentioned this a lot lately but the next few weeks are going to be a nice break that I need from running but also blogging and social media.

Yes I could take a break from social media at any time (LOL, no one is forcing me to blog) but this is largely a running blog.

If I’m not running, what am I blogging about?

I need to figure out what I want to do with my running and where I want to go.  I’m obviously all over the place and honestly don’t have an answer for what I want to do.

Do I want to completely take off time from running?  Maybe…

Do I want to cross train or even get back into the pool?  That also crossed my mind.

Do I want to train for shorter races and bypass a marathon this year?   I think that is a very strong contender.  I don’t enjoy marathoning (there I said it).

I feel like a broken record the last year about back to back injuries.  It’s been a hard year both physically and mentally (running wise…life has been great!).  I am looking forward to having better races soon.

Since this is a lot to follow and makes sense to me (but probably not people who aren’t in my mind).  Basically I am frustrated.  I am beginning to exhaust all of my options to figure out my #bumbutt.   Once we pin point the exact muscle location of injury, we can fix it but until then the frustration continues.

Questions for you:

What is your favorite race distance?

How was your weekend?

 

Marching to the Beat of My Own Drum

Is March already over?

I always dread writing training month recaps when I’m injured or had a rough training month.  Who likes reading about the #bumbutt.  It’s important to be  honest and consistent so I keep writing recap posts.  Anyways…March taught me a lot.

Since Phoenix marathon was February 28th, that obviously effected my entire month of March.

Phoenix Marathon

After NYCM 20 months ago, I wondered how people recovered from a marathon so quickly.

After Phoenix in February, I still wonder how people recover so quickly.  Marathon maniacs are really maniacs…I have come to the conclusion I will be a 1 maybe 2 (per year) marathon person.  That distance is humbling and the recovery…is more humbling.

Some people recover from marathons well…I’m not one of those people.

Total miles: 122

Average pace: 6:41-mostly untimed

Races: Shamrock Half marathon  (1:33.06)

shamrock 3

Best Training Run:

Quite honestly, none of my training runs have been that stellar.  With my nagging #bumbutt, nothing feels like I could run for miles.  That is how it goes though…my runs later in the month have been better than the first few.  Hopefully April brings complete injury free miles.

Thoughts:

The month of March has been strictly recovery and figuring out my butt pain.  While I haven’t 100% figured out everything I think I’m getting close.  It’s also been a frustrating month…not every month can be great.  Since I ran about half the miles as I normally have, this recap is about half the length.  As I said on Monday, I’m going to make be taking most of April for wedding related things and a honeymoon.  Training can wait…

Next Month:

I’m getting married and going on a honeymoon.  I will still run and actively try to figure out my butt but it will not be a priority.  Honesty is the best policy right?

Questions for you:

How was your month of March? 

Does anyone have a big race in April?

I know here in NJ, the Long Branch half marathon is at the end of the month.  One of my favorite races, the Atlantic City half marathon, is next weekend too.