Well, let me start out by admitting an act of stupidity: I chose to wear flip flops yesterday, and I greatly regretted it. I walked around with zero support for my feet, and my shins paid the price. I had the left one wrapped in the evening.
But, I wore tennis shoes today, and things were much better. Tonight, I walked a mile to the lakefront, ran five miles, and walked back.
So far, no shin pain. Some aching in my upper legs, but I think that's just my body readjusting to running. What's more, I did the 5 miles in 53:52 -- less than an 11 minute pace. I'm pleased with that.
I did some more research today, too. I've been really frustrated because every site seems to say the same thing about shin splints: They are caused by overuse or excessive running on hard surfaces, and all you can really do is ice them and rest. All that is true, I'm sure, but not very helpful. But today, I found a really helpful site that explains what exactly occurs physically when you get a shin splint. Basically, tight calf muscles cause shin muscles to work harder, putting strain on them. And this site also gave a great, detailed list of stretches to do before and after running to help loosen calf muscles. This helps to prevent further irritation of existing shin splits and also helps to prevent developing new ones.
So, I stretched extensively both before and after running today. It seems to have helped.
And as an added bonus, this site I read also described another pain I have been feeling -- a dull ache in the middle of my calf. That, apparently, is a symptom of an overused soleus muscle, the muscle that connects the two heads of the large calf muscle. This pain is usually relieved by the same stretches as shin splints.
So, I think I may be on a good road. I understand my issues better now, and I am also more sure that I do not have any stress fractures.
My hopes for being ready for the half marathon are renewed. Just gotta keep running smart and stretching.
Wednesday, June 10, 2009
Monday, June 8, 2009
Nothing showy, but I'll take it.
Well, after feeling so confident last Wednesday, for some reason, I felt worse Thursday and Friday. I don't know why. I was discouraged again.
But, on Friday I drove home to Michigan and ended up up having a chat with my cousin who is less than a year from her doctorate in physical therapy. Without a tuning fork (I know, interesting tool, right?), she wasn't able to rule out a stress fracture. But, she did say that the fact that I was having similar pain in both legs suggested it was not stress fractures. She suggested that when I run, I wrap my shins in plastic wrap. It works like an ace bandage for support, but additionally keeps the muscles warmer to increase circulation.
I was willing to try anything, so the next day, I saran-wrapped my legs and ran three slow miles on my mom's treadmill. It went pretty well. No pain during, and only a bit afterward, and icing really helped that. I was able to walk all over the mall afterward with little trouble, and on Sunday all I had was a little residual stiffness.
Today, I ran four miles on the lakefront trail, at a very slow pace but without wraps. So far, I have no pain in either leg. I think I'll be sore tomorrow, but that's to be expected after a full week off. It was nothing spectacular, but I'll take it.
I'm planning on running 3 or 4 miles again on Wednesday and Friday, then doing a long run on Sunday.
I have seven more weekends until the half marathon. If I can do 6 miles this weekend, then increase by one mile each week, I'll be up to 12 by the race. That feels doable, provided I continue to heal.
Hope springs eternal. It won't be easy, but I think I can do this.
But, on Friday I drove home to Michigan and ended up up having a chat with my cousin who is less than a year from her doctorate in physical therapy. Without a tuning fork (I know, interesting tool, right?), she wasn't able to rule out a stress fracture. But, she did say that the fact that I was having similar pain in both legs suggested it was not stress fractures. She suggested that when I run, I wrap my shins in plastic wrap. It works like an ace bandage for support, but additionally keeps the muscles warmer to increase circulation.
I was willing to try anything, so the next day, I saran-wrapped my legs and ran three slow miles on my mom's treadmill. It went pretty well. No pain during, and only a bit afterward, and icing really helped that. I was able to walk all over the mall afterward with little trouble, and on Sunday all I had was a little residual stiffness.
Today, I ran four miles on the lakefront trail, at a very slow pace but without wraps. So far, I have no pain in either leg. I think I'll be sore tomorrow, but that's to be expected after a full week off. It was nothing spectacular, but I'll take it.
I'm planning on running 3 or 4 miles again on Wednesday and Friday, then doing a long run on Sunday.
I have seven more weekends until the half marathon. If I can do 6 miles this weekend, then increase by one mile each week, I'll be up to 12 by the race. That feels doable, provided I continue to heal.
Hope springs eternal. It won't be easy, but I think I can do this.
Wednesday, June 3, 2009
Panic rises, panic recedes.
Well, unfortunately, what I thought were minor shin splits started to hurt like hell on Friday afternoon. I took Thursday off, then ran 5K easy on Friday morning because nothing hurt. But later, my left shin started to hurt while walking.
Saturday morning, even though I REAALLLY wanted to do my long run, I resisted, and I am really glad that I did. I did some walking on Saturday, and every step hurt. That evening, I went to Walgreens and bought an Ace bandage, and I kept my whole lower leg wrapped for the next two days. That's how much it was bothering me.
I read up a lot on my symptoms, and for a day or two I was on the verge of tears because I was convinced I had a stress fracture in my left tibia. And according to everything I read, returning to marathon or half marathon training can take over 6 months after a stress fracture. Goodbye, race.
But, I'm happy to report that I'm relatively certain at this point that it is not a stress fracture for the following reasons:
1. Jumping up and down on my left foot doesn't cause any sharp pains. Sort of a dull ache, but jumping on the other foot does that too.
2. Icing and taking anti-inflamatories has helped tremendously. I haven't had the leg wrapped at all in the last two days, and walking no longer hurts.
3. I also have similar, though less severe, pains in my other leg, and I find it really hard to believe that I fractured both tibia. Plus, shin splints often show up in both legs.
I was actually feeling good enough today to be tempted to go to speed work tonight. But, I resisted again, which I think was the right thing to do. Though I feel almost no pain now, I can still feel the bumps on my shins. As of right now, I'm planning on giving it two more days and then maybe attempting a run on Saturday, letting how I feel determine the length.
I went from being in a very comfortable place in my training to being in a rather precarious place. I have 8 and a half weeks to the half, which will give me enough time to be ready as long as my recovery doesn't last too long.
I'm not certain I will be ready. These things can take a long time to heal. But gosh darnit, if I am not ready, it will NOT be because I did something stupid. I'm resisting for at least two more days!
Think healing thoughts. Taking so much time off has been hard for me, because I still so clearly remember how hard it was to come back after the psoas thing. Plus, I have irrational fears about gaining back the weight I lost and blah blah blah. But instead of dwelling, I've been trying to enjoy the break, and I also have tried to up my calcium and protein.
Saturday morning, even though I REAALLLY wanted to do my long run, I resisted, and I am really glad that I did. I did some walking on Saturday, and every step hurt. That evening, I went to Walgreens and bought an Ace bandage, and I kept my whole lower leg wrapped for the next two days. That's how much it was bothering me.
I read up a lot on my symptoms, and for a day or two I was on the verge of tears because I was convinced I had a stress fracture in my left tibia. And according to everything I read, returning to marathon or half marathon training can take over 6 months after a stress fracture. Goodbye, race.
But, I'm happy to report that I'm relatively certain at this point that it is not a stress fracture for the following reasons:
1. Jumping up and down on my left foot doesn't cause any sharp pains. Sort of a dull ache, but jumping on the other foot does that too.
2. Icing and taking anti-inflamatories has helped tremendously. I haven't had the leg wrapped at all in the last two days, and walking no longer hurts.
3. I also have similar, though less severe, pains in my other leg, and I find it really hard to believe that I fractured both tibia. Plus, shin splints often show up in both legs.
I was actually feeling good enough today to be tempted to go to speed work tonight. But, I resisted again, which I think was the right thing to do. Though I feel almost no pain now, I can still feel the bumps on my shins. As of right now, I'm planning on giving it two more days and then maybe attempting a run on Saturday, letting how I feel determine the length.
I went from being in a very comfortable place in my training to being in a rather precarious place. I have 8 and a half weeks to the half, which will give me enough time to be ready as long as my recovery doesn't last too long.
I'm not certain I will be ready. These things can take a long time to heal. But gosh darnit, if I am not ready, it will NOT be because I did something stupid. I'm resisting for at least two more days!
Think healing thoughts. Taking so much time off has been hard for me, because I still so clearly remember how hard it was to come back after the psoas thing. Plus, I have irrational fears about gaining back the weight I lost and blah blah blah. But instead of dwelling, I've been trying to enjoy the break, and I also have tried to up my calcium and protein.
Wednesday, May 27, 2009
It's always something...
After the race, I took Sunday and Monday off. But I actually ran twice yesterday -- a 5K in the morning, and a 4-mile run in the evening. The evening run was part of "chick's night" at Fleet Feet, which also involved some awesome free food and a seminar on compression wear. It was interesting -- I think I am going to buy some compression capris.
Tonight I went to speed training, and none of my friends were there. I thought I might find this lonely, but it was actually sort of peaceful to just stop and go as I was ready. It was repeat miles as in-outs in 400s, which means you are supposed to do one lap a little faster, then the second a little slower, etc. I never really understood how I could possibly have enough awareness of my pace to slow it by only a few seconds. But Coach Leach said something different tonight -- he said the first lap shouldn't feel slower, it should just feel more relaxed. Suddenly, I understood in-outs! Funny how the right words can make everything clear.
I ran three repeat miles in 8:44, 8:48, and 8:54, respectively. So all under 9 minutes! I was pleased.
Unfortunately, earlier today I felt just the hint of a shin splint in my left leg. I chose to go to speed work anyway, since I had to really try to irritate it to even feel anything. Now, I don't think I made that one worse, but I feel just a hint of a shin splint in my right leg, as well. (sigh) I can barely feel them in terms of pain, but when I feel my shins, the telltale bumps are there under the skin. Figures. I finally am to a point with my hips that they aren't bothering me, and I get some f-ing shin splits.
But, looking on the bright side, at least it happened after the big race and not before. And, at least they are very mild. I'll be taking tomorrow off for sure, and possibly Friday too, just to try to keep the shin splits from getting worse. If I have to, I will also push my long run from Saturday to Sunday, or shorten it, or even skip it altogether if it comes to that.
In race news, I am currently registered for the Rock and Roll Half Marathon on August 2 and the Hot Chocolate 15K on November 1. Other races I am considering are the Fleet Feet Women's Festival on July 19, the Bucktown 5K on October 4, and the Race to Taste on June 29.
Tonight I went to speed training, and none of my friends were there. I thought I might find this lonely, but it was actually sort of peaceful to just stop and go as I was ready. It was repeat miles as in-outs in 400s, which means you are supposed to do one lap a little faster, then the second a little slower, etc. I never really understood how I could possibly have enough awareness of my pace to slow it by only a few seconds. But Coach Leach said something different tonight -- he said the first lap shouldn't feel slower, it should just feel more relaxed. Suddenly, I understood in-outs! Funny how the right words can make everything clear.
I ran three repeat miles in 8:44, 8:48, and 8:54, respectively. So all under 9 minutes! I was pleased.
Unfortunately, earlier today I felt just the hint of a shin splint in my left leg. I chose to go to speed work anyway, since I had to really try to irritate it to even feel anything. Now, I don't think I made that one worse, but I feel just a hint of a shin splint in my right leg, as well. (sigh) I can barely feel them in terms of pain, but when I feel my shins, the telltale bumps are there under the skin. Figures. I finally am to a point with my hips that they aren't bothering me, and I get some f-ing shin splits.
But, looking on the bright side, at least it happened after the big race and not before. And, at least they are very mild. I'll be taking tomorrow off for sure, and possibly Friday too, just to try to keep the shin splits from getting worse. If I have to, I will also push my long run from Saturday to Sunday, or shorten it, or even skip it altogether if it comes to that.
In race news, I am currently registered for the Rock and Roll Half Marathon on August 2 and the Hot Chocolate 15K on November 1. Other races I am considering are the Fleet Feet Women's Festival on July 19, the Bucktown 5K on October 4, and the Race to Taste on June 29.
Saturday, May 23, 2009
10 Mile Glory
Well, folks, I did it.
Today was the 10-miler, and I honestly could not have asked for a better race. The weather was perfect, and I felt GREAT. I felt no pain at all! Once, around 7.5 miles or so, I started to feel a little fatigued, but it passed, and a little after the 8-mile mark I felt one twang in my left hip that promptly went away. I honestly felt like I could have run forever.
I ran my first 5 miles at almost exactly a 10:20 pace, which was faster than I was expecting! I crossed the halfway point about 5 seconds over a 10:20 pace, and since I felt good, I kicked it up a notch just to try to get back on a 10:20 pace. Then, I crossed mile 6 at almost exactly an hour! I had increased my speed enough to be at a 10-minute pace! And I was still feeling great.
So, in Energizer Katie style, I just kept going. As I entered the final mile, I was still feeling amazing and couldn't stop smiling. When I entered the Soldier Field, I started cheering right out loud and took off sprinting with my hands in the air! I was completely ecstatic when I crossed the finish line. I was so excited, in fact, that I forgot to stop my watch! When I finally did (I'm guessing 15 or 20 seconds later), my watch read 1:39:51. It took a second for me to process this, but suddenly I realized I had just run a 10-mile race at a hair's breath under a 10-minute pace. Truly, truly amazing and WAY faster than even my most ambitious of goals.
And though I am sore, I am not injured. Honestly, I'm barely sore. A hot shower took care of most of the soreness I felt immediately after the race.
The only damper on this whole thing is that my timing chip did not work. My cat bit it as I was lacing it to my shoe this morning, and I think she destroyed the microcircuitry. So, I had the best race of my life, by far -- and there is absolutely no record of me completing it. That really bums me out.
But, I do have my watch time, which I know is an overestimate. And even assuming that -- assuming that I finished in exactly 1:39:51 -- here would be my stats:
4836th out of 7366 overall,
2210th out of 3397 females, and
744th out of 1222 in my age group.
Roughly two-thirds of the way down the list in all cases, which is really not a bad showing.
I won't lie. The lack of an official time really took the wind out of my sails, and when I think about it too much, it is still upsetting. Why couldn't it be for one of my mediocre races that this happened? (Snowstorm, 6-hour flight delay, bad chip -- I'm starting to think my race schedule is cursed!)
But, here's another truth. I will NEVER forget the way I felt during this race -- like I was unstoppable. Like I could run forever. Like my injury had never happened. And I will NEVER forget the way I felt when I crossed the finish line -- like I had conquered the world. And I will NEVER forget the way I felt the moment my brain processed the fact that my pace had averaged under a 10-minute mile. It was one of the greatest moments of my life. It feels overdramatic to say that, but it's true. It was a moment of pure, unfettered joy as I basked in the glory of my finish.
And I will not let the lack of an official time take that away from me. I know I was there, and I know what I accomplished.
I am The Energizer Katie, HEAR ME ROAR!
Wednesday, May 20, 2009
Return to Speed Training
Well, tonight I went to speed training after a 4-week hiatus. It was fun, actually. I'm always surprised how much I like speed work. It's hard, but it comes in small bursts that are over fast.
We only did 3 x 1000 m tonight, because most of us are on a taper week leading up to the big 10 mile race on Saturday. Add in the drills, warm-up, and cool down though, and it's almost 5 miles. Plus my 1000 m repeats were at about 5:15, which is WAY under a 9-minute mile pace. Not bad.
Planning on cross training tomorrow, doing an easy 2 miles on Friday, and kicking the race's ass on Saturday. I can't wait.
We only did 3 x 1000 m tonight, because most of us are on a taper week leading up to the big 10 mile race on Saturday. Add in the drills, warm-up, and cool down though, and it's almost 5 miles. Plus my 1000 m repeats were at about 5:15, which is WAY under a 9-minute mile pace. Not bad.
Planning on cross training tomorrow, doing an easy 2 miles on Friday, and kicking the race's ass on Saturday. I can't wait.
Saturday, May 16, 2009
Double digits!
Today, I ran 10 miles.
TODAY I RAN 10 MILES!
I'm making sure to say it a lot of times, to myself and to anyone who will listen, because 10 miles is a huge accomplishment! I'm so proud of myself for getting here, and in time for the race next week.
I did the 10 miles in 1:47:30, which is a 10:45 pace right down to the second. If I can repeat that next week, and finish my first 10-mile race at under an 11-minute pace, I will be elated. But really, I will be happy just to finish.
I was a little bit worried during my last half-mile or so, because my left hip muscles were hurting. But I kept going for a couple of reasons: 1. It didn't hurt nearly as much as when I got the injury, 2. The pain didn't seem to be related to going up curbs the way it did when I got the injury, and of course, 3. I'm stubborn.
When I got to 10 miles, it didn't hurt to walk or climb the stairs, and by the time I was out of the shower, I didn't feel any pain any more. Yay! I walked over 3 miles today and I felt fine the whole time. When I sat for more than a half-hour, I was stiff and a bit sore when I got up, but not in a bothersome way. Just enough to remind me what I had accomplished.
I ran 10 miles today, and I am amazed at how good I feel.
Tomorrow, I am taking the day off. Monday I'll do an easy 5K and Wednesday I'll go to speed training, but Friday I am resting. Because Saturday is race day!
If anyone is in town, it'd be awesome if you'd come and see me cross the finish line. For most races, no one I know is there when I finish, and this race is going to be HUGE for me. 10 miles is a gigantic accomplishment on its own, but for me, it also represents a very difficult comeback from my first major injury. It would mean a lot to me to have someone there. You get to come into Soldier Field for free and sit in the stands. Plus you'll see me on the jumbotron!
I ran 10 miles today. 10 miles! It feels good.
TODAY I RAN 10 MILES!
I'm making sure to say it a lot of times, to myself and to anyone who will listen, because 10 miles is a huge accomplishment! I'm so proud of myself for getting here, and in time for the race next week.
I did the 10 miles in 1:47:30, which is a 10:45 pace right down to the second. If I can repeat that next week, and finish my first 10-mile race at under an 11-minute pace, I will be elated. But really, I will be happy just to finish.
I was a little bit worried during my last half-mile or so, because my left hip muscles were hurting. But I kept going for a couple of reasons: 1. It didn't hurt nearly as much as when I got the injury, 2. The pain didn't seem to be related to going up curbs the way it did when I got the injury, and of course, 3. I'm stubborn.
When I got to 10 miles, it didn't hurt to walk or climb the stairs, and by the time I was out of the shower, I didn't feel any pain any more. Yay! I walked over 3 miles today and I felt fine the whole time. When I sat for more than a half-hour, I was stiff and a bit sore when I got up, but not in a bothersome way. Just enough to remind me what I had accomplished.
I ran 10 miles today, and I am amazed at how good I feel.
Tomorrow, I am taking the day off. Monday I'll do an easy 5K and Wednesday I'll go to speed training, but Friday I am resting. Because Saturday is race day!
If anyone is in town, it'd be awesome if you'd come and see me cross the finish line. For most races, no one I know is there when I finish, and this race is going to be HUGE for me. 10 miles is a gigantic accomplishment on its own, but for me, it also represents a very difficult comeback from my first major injury. It would mean a lot to me to have someone there. You get to come into Soldier Field for free and sit in the stands. Plus you'll see me on the jumbotron!
I ran 10 miles today. 10 miles! It feels good.
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