Runners' Rambles Week of 6/4/01

[KValley]

I missed you all last week and am feeling a bit discouraged about my progress, so I'm starting us off this week- seeking inspiration.

First of all, congratulations to everyone who ran and walked the YMCA 5K on Saturday! You are heroes http://www.cookinglight.com/bbs/smile.gif

I feel like I have taken a couple of steps back. I strained my right groin muscle two weeks ago and was advised by my MD to take it easy on the squats, lunges, and running. Being out of town last week meant I got in only ONE day of strength training- I am headed to the gym in a moment to get back on track.

I did get in two runs last week. My groin muscle ached a bit and during the second run I had to slow to a walk for about half a mile before I was able to pick up the pace again.

I was to have run a 5K yesterday, but common sense won out- DH and I went for a 6 mile walk instead. Twice the distance, but less strain.

Later this morning I am having a mole excised from my upper right thigh. Because of its location, running is probably out of the picture for me for the next couple of weeks. I am signed up for a 5K in Seattle this Sunday (6/10), but it is highly unlikely I will be running.

So, I think I will run today and make this my last run for awhile- I am so disappointed! I probably shouldn't even run- I'll take it one stride at a time!

How is everyone else doing?

Julie

[This message has been edited by KValley (edited 06-04-2001).]

[Kerri]

Good morning! I had been taking some time off because my hip was hurting again, probably due to indoor soccer. Anyways, I started "physical therapy." Now, I am not going to physical therapy, (I call and call the DR for a referral and his nurse hasn't called me back for 2 weeks. I have been living in the black hole of customer service.), but my sister's future brother in law is a physical therapist and he gave me some ideas. I started last week running 15 minutes 3 times and am up to 20 minutes plus lots of stretching. Everything feels a lot better, so hopefully I will stay on this track.

I just want to point out that it is interesting how many people who write on this thread get injured due to running. Everyone be careful and be sure to warm up and stretch properly.

[emilycat]

Thanks for starting us out, Julie! I'm sorry to hear about your mole thingy -- that stinks that you won't be able to run for a while! By the way, how did your last run of the moment go? A couple years ago I had one removed from my upper torso (right underneath where the bottom of my bra is), and I although it didn't interfere with running, it did prevent me from doing a lot of my usual stomach exercises. I think I started back doing them too soon (surprise, surprise http://www.cookinglight.com/bbs/rolleyes.gif ), because the scar's worse than it should be. Kind of OT, but my body reacts badly to pain, and after they removed it, I fainted while I was checking out in the lobby. It's pretty standard; when I've cut my fingers in the kitchen, I've passed out several times. I think it's because my blood pressure's so low.... anyway, sorry to ramble on so about the topic not-at-hand http://www.cookinglight.com/bbs/wink.gif

As for my running, I'm really, really pleased that my mileage has been back up to normal for several weeks after the hamstring incident. I still haven't started back on speedwork, since pulling it again would be even worse than the first time. I did my longest run since Boston on Saturday (13 miles) and I'm going for 14 this weekend, so I'm glad to be back in the groove. Now if I could only get some intervals and tempo runs going.

Kerri, I hope your hip feels better soon. http://www.cookinglight.com/bbs/smile.gif

Everyone have a great week of running!



[This message has been edited by emilycat (edited 06-05-2001).]

[Gina O]

Hello all! I really enjoy hearing how everyone is doing, good and not as good. Keep sharing!

I was a bit concerned after the 5K on Saturday because my IT band was hurting quite a bit. I did a pressure massage and ice, then rested it till today.

I stretched a lot this morning then ran about 2.6 miles. I am in St. Croix, USVI right now and can only run around the condo complex where I am staying (too dangerous out on the roads). It is quite a bit hillier (is that a word? and if so, did I spell it right?) than I am used to, so I got pretty worn out before the 3 miles I was hoping to complete. Otherwise, it was a good run. How can running amid palm trees and looking out over the ocean ever be bad!!?? http://www.cookinglight.com/bbs/smile.gif

There is a two mile women's run here on Sunday that I am going to sign up for. It is a fundraiser for a women's shelter. I am really looking forward to it... and it will be fun to have a t-shirt from a run down here. Hoping, if it is an easy course, to finish in under 20. Gina

[KValley]

Gina,

How wonderful it must be in paradise! I write this, looking out at the rain (which we need desperately, so no complaints) and anticipating a 60 degree day- it's June, but feels like April.

What's an IT band? Hope it heals soon!

Emily- so glad to hear that the running is back on track and your hamstring has settled down.

Kerri- I tumbled into that black hole yesterday at the dr's office: after waiting an hour and a half, I was informed that there was a scheduling error and they wouldn't be able to do my mole excision http://www.cookinglight.com/bbs/mad.gif So, I've rescheduled for Wednesday- grrr.

I didn't run yesterday- I was afraid of being late for my appointment and still concerned about my muscle, so I did a fast walking mile on the treadmill and 30 minutes of high intensity intervals on the stairmaster, squats, abs, and shoulders for strength. I'm glad- my groin muscle feels pretty good today. I think I will run this morning- my first run in the rain!

Cheers,

Julie

[Mbart]

Hi gang!

Sorry to hear about the time off, Julie. But you have the right attitude; who knows, you may be back in it quicker than most! I hope so.

Kerri, I laughed at the "black hole of customer service" statement...I actually used that exact expression to a salesclerk on the phone today!! Hope your hip feels better. I'm curious what your PT relation told you about stretching...my right hip, knee and heel are all bothering me, enough that I actually skipped the run today. I've not been injured for about a year, so I'm really hoping it's nothing. I too am intrigued that so many of us are hurting in one way or another...what's the deal? I'm not sure why I would suddenly have a problem. The only thing different I've done that I can think of is that Saturday I ran a little longer and a couple hills, but not much of either. It was also pouring down rain and about 45 degrees that day...could that matter? I could really go for palm trees and an ocean view right now, Gina!

Well, here's hoping everything's feeling good tomorrow morning. Have a good week all!

[Kerri]

Mbart- He didn't really say what kind of stretching, he just said lots of stretching. I told him what I normally do and he said it sounded good. Before I go out I stretch my hamstrings(toe touches), quads(pull your leg behind you), and my hip(lunges). I run for a warm up (about 2-3 min) and then stretch everything. When I am done I do my beginning stretches again. I also try to stretch on my days off, but since my hip hasn't been hurting as much, it is harder to remember! Is that good or bad?

If you are having pain in your hip, knee, and heel, I might be concerned about IT band syndrome. When I first started having hip pain, this is what I thought I had. It is more of a knee thing, but this muscle starts in your hip. Gina O had this so she might be able to tell you a bit more. I am not sure about the heel pain, but I do hope you feel better soon!

This board is very inspiring, but maybe too much so. I know that I wanted to go out and run just like EmilyCat (not a bad thing, you are very inspiring!), but I probably did too much to soon. So now I hope to inspire people to take it slow and be careful. Once I am back to 100% I will probably follow a published training guide rather than make up my own, at least until I know my body a bit better. I feel like an experienced runner because I have been doing it so long, but adding distance - whew! They aren't so hard while you are out there running, but after is when they get you.

[KValley]

It does concern me that so many of our aches and pains seem to be related to running. I know that many people run successfully and without pain, so I want to believe that slow and steady will get me there.

It is a challenge for me to take the time to stretch properly after a run- I feel like I need to get back to work, to get dinner started, to keep my day moving- stretching seems superfluous. But I put on a yoga tape and remind myself that I am making time for a yoga workout as well as protecting my body.

I did run yesterday- a bit more slowly as my groin gave the occasional twinge, particularly when coming onto or off of a curb. But today I feel great. I think I will just stick to my 1 mile brisk walk warm-up, 3 mile run, 1/2 mile cool down until I am able to increase my speed. ONly then will I worry about distance.

I agree Kerri- it's easy to get caught up in the rush of inspiration and determination! Your words of caution are much appreciated.

[Gina O]

Hey all! Still running in paradise... went out again today and made it 5k, pretty happy about that.

The illiotibial band runs from the hip to somewhere just below the knee on the outside of the leg. Lots of runners have problems with it for a variety of reasons. Most get over the problem with rest and stretching. I was not so lucky, and spent about 2 months with a PT twice a week. Now it is tons better, and Saturday was the first time I had any concerns since I finished therapy. What I have realized since then is that I had become a little lax on the exact technique I was using for stretching.

I would be happy to answer any questions about my experience with IT Band Syndrome and recommend the looking at the info available on-line for tons more. I read nearly every word of it. Gina

[Mbart]

Oh yes, please share about your experiences with this IT band syndrome, Gina. How was it diagnosed? I wonder if it's what I have...I was unable to run again today, and I'm forcing myself to take off tomorrow, too. I've been stretching and actually doing exercises to strengthen my periformis (hope I spelled that right!) muscle...well, my big ol' butt muscle! How's that...at least I know how to spell it! Anyway, this pain I have is definitely something that starts at the hip and also is felt on the outside of my knee. I'm going to do a search on the web as you recommended and see what else I can find. But if you know of tell-tale signs, or reasons for the injury, and suggested exercises, please share! Thanks a ton!

Mary

[Gina O]

Hey Mary- My ITBS started as sharp pain on the outside of my knee about one mile into my runs (very typical of ITBS). The pain then goes away soon (almost immediately) after I would stop running... except the time I took 4 ibuprofen and tried to run a 5k before I started PT. That time it hurt for several hours afterwards. That was also the last time I ran for over 2 months. You will read very similar information on the websites.

One of my goals for treatment was to determine the cause... and while I have good theories, I am not sure that ever really happened. One thing definitely determined was that my hamstrings were very tight and I had pretty signigicant weakness in a muscle on the outside of my leg. I discovered this muscle weakness on the exercise bike at the PT office. While I was warming up, I noticed that the knee on my affected side would turn in as I biked (instead of going up and down). When I tried to force it to stay straight up and down, I could feel the pull in the muscle. I have spent a lot of time since then concentrating on strengthing that muscle.

Now I stretch my hamstrings and my IT band before and after every run. When I bike, I make sure that knee goes up and down and does not turn in. I also got new shoes which I like a lot better, and I am careful to watch the bank of the surface I am running on. (although if that was the cause, it would have been the opposite knee)

I think that the main cause of my ITBS was that I went from the sofa to the road totally out of shape, then increased my number of days per week of running too quickly. I had not really done any form of exercise for many years and could barely run up a flight of steps without being totally winded. Once I started running and started enjoying it, I began running 5 or 6 days a week. That was too much too soon.

Hope some of this was helpful.... off to go sailing and snorkeling http://www.cookinglight.com/bbs/smile.gif Gina