2009 Bling

As I was reliving all of my races in 2009, it occurred to me that I don't have a group picture of all my medals.  It's a nice collection, and I have to admit, I really enjoy getting a medal at the end of a race.  Some may think it's shallow, but for a mid packer, it's about the only memento (other than the tee shirt) that we get.  It's kind of like my snow globe.  It's my souvenir.  In fact, at the Okoboji Half Marathon in July, I didn't get a medal, and I felt like a kid without a present under the Christmas tree. Hopefully, I'll get just as many, if not more in 2010!




In order, Lincoln National Guard Half Marathon, Papillion Half Marathon, Rocky Mountain Half Marathon, Bill Seymour Grand Island Half Marathon, Omaha Half Marathon, IMT Des Moines Marathon, Overland Park Gobbler Grind Marathon, and Las Vegas Rock n Roll Marathon. No medal for the Lake Okoboji Half Marathon, the Boys Town 5 mile Run, and the Omaha Corporate Cup 10k.

Progress? Perhaps, with a Price.

My run this past Tuesday was a great run.  Over the last couple of weeks, I've really been focusing on just running on the treadmill at the gym since cold weather seemed to aggravate my knee.  After a full day of rest, I really pushed my pace on Tuesday, and was able to run 4 miles, without stopping, at an average 9:20/mile pace.  I haven't been able to run that fast since early November.  In other words, it was a great day, and gave me immeasurable confidence in the progress I've made post injury.

I did a 6 mile run yesterday, at a 9:30 pace.  My knee did bother me a couple of times later in the run, but every mile or so, I'd stop and stretch out my right hamstring, which helped ease the pain.

Today, I had to ease down as I had pain in my knee, not severe pain, but enough that I had stop and stretch every mile.  So, while I was able to do a fairly hard run (for me) on Tuesday and Wednesday, it doesn't come without its price, in that I ultimately end up with some knee pain later on in the week because I pushed it so hard earlier in the week.  That's OK though, I've learned a great deal though about how much I can do, and how hard I can push, and now know what the price will be.  My cardiovascular capacity seems to be returning a bit, as it was definitely diminished a couple of weeks ago, but it's gradually increasing as well.

Just have to keep moving forward, and have to keep my stretching routine up.  I've been trying to wean myself away from it, and also trying to wean myself off the Aleve (have not used it in over a week??), so these are all steps in the right direction, and that's all I can ask.

Two Steps Forward, One Step Back

Over the last couple of weeks, I have made some good progress on my runs, but not without an occasional step back.  I've been doing a lot of stretching, both my hip abductors and my hamstrings, but also my tibialis muscle too.  The pain has gotten a lot better, but it's still there on the longer runs.  I also have discovered that the cold aggravates my knee, and also running in the snow (likely due to a change in running gait).  Although, this past Wednesday, I was able to do a 5 mile run with my local running group and managed to nab a pace that I haven't been able to achieve since December 1st, so that was a big improvement.  I paid a price for it though, as my knee hurt again the very next day immediately upon setting out.

So, I'm definitely making progress, but also have to not push it too much too fast.  I still have a half marathon coming up in 3 weeks at the Surf City race in California.  I have no doubt I can finish it, although I won't be shooting for any time goal.  I originally (way back in early December) thought this would be an easy PR race for me since it's flat and I would be coming off the experience of running 3 marathons. Plans change, and sometimes just getting to the finish line should be reward enough, irregardless of time.

The Running Ninja

The wind chill today was 14 below zero. And I ran 3.1 miles in this.  But, I also had just purchased a running balaclava, so I was toasty warm.  The small band of skin around my eyes did get cold, and breathing through the facemask wasn't the most pleasant thing I've done, but I honestly have to say, I'm a die hard, ninja runner. Go figure.

Psychologically Bouncing Back

My most recent marathon attempt was only 3 1/2 weeks ago, and since then, I've been battling an leg injury.  I initially thought it might have been an ITB issue, but now, am thinking it might be a tibialis anterior (shin) issue.  Who knows.  Marathon training is supposed to begin, and that's already delayed.  I know I've got upcoming races scheduled, and the thought of delaying my training any longer is torture.  Psychologically, it's hard to bounce back, knowing what you've accomplished, and knowing how much a simple little injury can set you back.  I've got to find a way to balance it all, learning to accept the fact that if I'm injured, I need the necessary time to recover.  At the same time, a runner needs to run.  Even though I've been logging miles over the last few weeks (to make sure I meet my minimum 100 mile per month goal), I wouldn't really call it running, or at least it's not satisfying my psychological need. I don't know why, but that psychological need is strong in me, even though I'm not a fast runner.  It's just proof that even a slow runner needs to run.

Tonight's Run Felt Great

On  my daily shuffle this evening, I may have had another breakthrough.  Over the last couple of days, I've been focusing on strengthening my tibialis anterior muscle, since my pain in my knee has been below my knee joint (reference the video in the previous post).  Also, I put my ITB strap below the knee joint tonight, instead of above it.  The ITB strap really should be placed over your ITB above the joint, but if this really is a tibialis issue instead, the strap need to be below the knee joint to eliminate the floppage at the insertion point.

Anyhow, long story short, I was able to run my best pace yet since the marathon 3 1/2 weeks ago, with virtually no pain at all.  I did stop to walk for just a minute or so, but overall, had a great run on the treadmill at the gym.  I'm going to rest tomorrow just to give it some extra time, but am hoping that my run on Thursday will be OK too.

Otherwise, a new 18 week marathon training plan was supposed to start this week. I decided to delay that at least one week, to try to give my knee some additional rest.  Since I've got the benefit of experience, even delaying my training by a week or more shouldn't hurt me overall, as I should easily be able to make up some progress as my knee continues to strengthen.

ITBS Cures

The thought occurred to me that I need to document how I recovered from the pain in my left ITB, so mainly I don't forget and can use that info for my right leg.  Primarily, what helped on the left leg was a series of strengthening exercises that helped improve my glutes, my hip abductors, my hamstrings, and of course, stretching the connectors to the ITB in my hip  One of the main stretches that I was doing was a form of the Walt Reynolds stretch, where I would step up on a phone book with my affected leg (bad leg), and step down on the floor with my good leg.  Then I would rotate my affected hip up and out, which effectively put my zipper line over my big toe.  This is kind of a wobbly stretch, but I think it helps to stretch the hip muscle (abductor) that attaches to the ITB.  I also would simulate this action any time I was standing around, just without the phonebook, which engaged the hamstring, and also stretched the hip.  Using a theraband also helped to strengthen my hip abductors, lying on my side, then wrapping the theraband around my knees, and doing knee lifts. Of course, constant icing after runs helps, even at other times of day, along with taking NSAIDs (Aleve seems to work best), and continued use of the ultrasound with medicated ultrasound gel seems to help keep the inflammation down.

I've also stumbled across a video that hints that the reason could be inflammation in the tibialias anterior muscle, since the pain often presents itself below the knee cap. The doctor in the video theorizes that if it were true ITB pain, you should have anterior knee pain above the knee joint, which I've never had.  Hmm, it's worth a shot.

Initially, I also started with a shoe insert, the green Super Feet insoles.  This helped, and the PT thought that custom orthotics would also help.  I wholeheartedly agreed since I do have insurance coverage for orthotics, but come to find out, my insurance denied the claim, although I don't know why.  But, the custom orthotics were a big step I think, but they didn't prevent me from injuring my right leg in the same manner. 

Bottom line, I've got to get this ITBS in my right leg under control, and fast. I don't necessarily need to run fast, but I do want to run pain free.  I'm doing it all, but just don't seem to be making much progress.

Intense Stretching Routine Starts Tomorrow

I've still been battling ITBS in my right leg.  Last week, I thought I might have turned a corner, as a couple of my jogs were relatively pain free.  But, it was short lived as I still have pain in my knee when I run, and it's all a result of straining my ITB during the marathon, I'm positive of that.  Granted, the marathon was only 3 weeks ago (almost seems like a lifetime ago, weird), so I'm still in recovery mode from that no doubt.

But, a new marathon training cycle is supposed to begin tomorrow, and I've got a half marathon race in Huntington Beach, CA in 6 weeks.  I was able to run 5 miles today, and I don't have a doubt that I can finish this upcoming HM race, but I really need to get rid of this ITBS.  I think I may also consider going back to the PT, to make sure to get the right combination of stretches to help facilitate healing.

For once, I'd like to have a solid marathon training cycle without any injuries and do an intense training program, but that may have to wait for my fall marathon.

Also, regarding long term goals, even though I've only got intentions of doing 2 marathons this year, since I want to focus on quality rather than quantity this year, perhaps next year, I might try to run a marathon a each month.  That would be fun!

Running Through a Blizzard?

Today, we've experienced a historical Christmas blizzard.  I was trapped at work till late last night, but got out just in time before the roads were plugged for good.  So, was able to spend Christmas with my family, tucked away safely at home, and enjoying the snow.  We've gotten 10-12" of snow so far, with 5-6 foot drifts.  It's been amazing.

Earlier today, I decided to suit up and go for a blizzard run, mainly just to say I "did" it.  I got a pair of CWX Insulator tights, and really wanted to try them out.  With a couple of layers up top, hat, gloves, and some smartwool socks, I headed out.  I only did a 1 mile loop around our neighborhood, and that was all I could take.  Running through foot-deep snow drifts is a lot harder than I thought, and my lungs were starting to burn since the wind chill was only 2 degrees. Winds gusting to about 30 mph, light snow falling, 12" of snow on the ground, it was priceless, and something I just "had" to do.

Merry Christmas, hope everyone got some great running gifts.

I may have Turned the Corner

I've been running this past week, well, doing a run/walk shuffle, but not without a lot of pain in my right knee.  I thought it was getting better, but in reality, I don't think it was.  I finally got out this past weekend and did some running outside, after doing a number of runs on the treadmill. Yesterday may have been a turning point though, as I was able to run about 2/3 of my 3.1 mile jog, without any significant pain.  And, I was able to repeat that on this evening's run, without any pain at all.  So, I think I'm definitely making progress.  It did feel good tonight, although I did have some shin splint pain, but that was minor.

Making Progress

10 days post marathon, and I feel am making progress regarding my ITBS.  I did not run for about 3 days after the marathon, mainly because of the blizzard we received, and dealing with the aftermath of that.  But, by last Thursday, I was ready to start again, and have done a run/walk every day since then, either doing 3, 4, or 5 miles. The first run was pretty tough, with a immediate pain in my knee whenever I jogged, but walking at the same pace did not hurt.  So, I started doing my stretches, and just took it easy, gradually doing a little more each day.  This is a very mild case of ITBS, certainly not as bad as I had in my left leg earlier this year, hence the reason I am able to do a little bit more.  Today, I was able to fully run half my distance, so am making improvements a little each day. I've still got another couple of weeks of recovery runs lined up before a new marathon training cycle starts, and I'm OK with that.  So, I will probably be doing a daily run of 3 or 4 miles, with nothing longer until I can get to a pain-free point again in my knee.  I'm also stepping up my stretching regimen, so that will likely help too.

It's a weird feeling, knowing I've run so much, and have recently just done 3 marathons, and now I can't even run more than 1/4 mile without pain.  I long to be 100% healthy again, where I can just run, and run, and run.  It will come, I have to have faith that it will.

It's a Beautiful Thing

After looking at the Running Ahead Graph of my runs over the last 30 days, it occurred to me that the 2 red spikes 2 weeks apart were a beautiful thing.  Those 2 red spikes are my last two marathons, which earned me a ticket into the Marathon Maniacs club.  Even though I hurt my good knee doing it (ITB issues), it was definitely worth it (I think).

The ITB is slowly getting better, as I'm able to run a little further each day with it, but it still hurts a bit.  Kind of odd, if I walk at a given pace, it does not hurt my knee, but if I even jog or shuffle, it does hurt my knee.  And, the knee doesn't hurt at other times, so guess it will just take more time. And some strengthening exercises should help too.

Anyhow, the graph below is now symmetrical, and just thought it was a pretty sight.

The Psychological Impacts of Being Injured

Well, I tried another run last night with the same results.  If I run, at any speed, I have immediate pain in the lateral side of my right knee.  Classic ITBS.  Eff.  But, I seemingly can walk forever without any issues, and this certainly isn't as bad as the ITBS I had in my left knee.  But, it's also frustrating at the same time.

I look back on what I've accomplished, at how many miles I've run, and it now angers me that I can't run at all without pain.  I've got a secret goal in mind of keeping a 100 mile-per-month running streak going.  Last month, I ran 145.5 miles, without any pain at all.  Now I can't even run a block.  Is my 5-month 100 mile streak in jeopardy?  It could be.

I'm doing what I need to do to get this better.  I'm using my home ultrasound unit to zap it whenever I can.  I'm stretching.  I'm taking anti-inflammatory meds. It's just going to take time, but time is something that's not on my side.  I had hopes of starting a new marathon training cycle on December 28th, to run the Lincoln, NE 2010 marathon in early May.  And, I've registered for the Surf City HM in early February, hoping for a chance at a PR.  So, ITBS in my right leg may have sidetracked those plans.

I've got 3 weeks. In that time, I hope to baby my right leg along, and hope to continue to strengthen it to the point that the ITB becomes flexible enough, just like my left leg has. I intend to do more walking than running.  I intend to do some pool running.  Bottom line, now is not the time to go for long or hard runs, that will only make the situation worse.  A dose or two of dexamethasone would should feel nice, so I may give the PT a call to see if they can get me in. 

Simply put, ITBS sucks, and it's a huge psychological hit when you want to run, but can't.

Winter Traction

Now that the snow has arrived here in Nebraska, it's time to start thinking about extra traction on my shoes.  There are a few choices, ranging from Yak Traks, to STABILicers Sport Snow cleats, to the plain, old fashioned, Screw Shoe. Honestly, the thought of running in the snow doesn't sound that appealing, since I didn't enjoy it that much last year, but I'd better decide on one of these options, sooner, rather than later, otherwise, I'll be stuck on the dreadmill for a very long time.

Testing My Knee

Decided to test my knee today on a short run. After the 12 inches of snow that we got two days ago, I wasn't really excited to run in the snow or cold. So the treadmill won out. Immediately upon starting to run, I had pain in the knee. Walking does not hurt, but running at 4.7 mph does. So, I did a very slow jog, and stopped to stretch every 1/2 mile. It's just going take time, and a lot of stretching, ice, ultrasound, and patience for this to heal, just like my left knee did earlier this year. I still don't know why I'm prone to ITBS anyhow. It sucks.  The knee does not hurt otherwise during the day, or when walking, only when running.