As I type this up, I'm drinking coffee in my pjs (yay!) and sitting on an ice pack (boo!). After a third long run in a row with severe hip cramps in the final miles, I have to face the fact that I am injured. The upcoming week is something of a step back week and then I have one more week of intense training before the taper begins. I am optimistic that I can still get to the starting line in Chi-town, but I'm going to have to be smart over the next few weeks.
Week 9 wasn't what I wanted, but it's behind me now.
Monday - scheduled 5 miles easy. Actual 5 miles easy. I met up with my running group for 5 miles at 5:15 am. I kept it nice and easy and enjoyed starting my week with fellow runners.
Tuesday - scheduled 3 miles at 5K pace. Actual 0 miles and no exercise of any sort except walking to and from the parking lot to my office. I was so tired by the end of the day on Monday that I didn't think I could start Tuesday at 4:30 and be functional all day. I was on campus from 7:30 am until almost 7:30 pm so no running happened in the evening either.
Wednesday - scheduled 6 miles easy. Actual 5 miles including 4 x 800 speed intervals. My running buddy was under the weather so I decided to just hop on the treadmill and do some speedwork since I'd missed doing any the day before.
Thursday - scheduled 0 miles - active rest. Actual 0 miles - active rest. I went to the gym and did 30 minutes of strength training and 20 minutes on the elliptical, followed by some stretching.
Friday - scheduled 4 miles easy. Actual 0 miles. I debated going for a run, but I decided to take a rest day instead and take care of some tasks I had been putting off for a while.
Saturday - scheduled 19 miles LSD. Actual 18 miles LSD. I met up with a couple of people from my running group at 5:15. They were doing 18 miles so I decided I would just do that with them, since it was an out and back route and I had run really well having company for my long run the previous week. This run was tough. It was humid, and we got caught in a thunderstorm, but it was still going pretty well until around mile 12 for me. Then I started having the same issue with my hip. At mile 14 I told my friends to go on ahead and switched to a 3:1 and then later a 2:1 run/walk ratio just to finish the 18 miles. I followed it up with a banana and an ice bath.
Sunday - scheduled 0 miles - rest. M. and I took Bailey for a walk and then I did some yoga before icing my hip.
Up next for Week 10
Monday - scheduled 0 miles - active rest. (My actual schedule calls for 5 miles, but I think an extra rest day is in order after 3 long runs in a row of hip problems.)
Tuesday - scheduled 0 miles - active rest.
Wednesday - scheduled 5 miles easy. (My actual schedule calls for 7, but I'm going to play it safe and do 5 if my hip is pain free.)
Thursday - scheduled 0 miles - rest.
Friday - scheduled 5 miles easy.
Saturday - scheduled 14 miles LSD.
Sunday - scheduled 0 miles - rest.
I'm planning to try to see a chiropractor for the very first time as soon as possible about this hip issue. Several runners in my group have suggested that I might need an adjustment or kinesic taping. Have any of you ever been to a back cracker? What has been your experience?
Oh that is a bummer about your hip... I have been doing my long runs with a guy who is also doing Chicago and he is having trouble with tendanitis in his ankle/calf. I feel so bad for hiom because he is doing all the right things, you know? It's tough when our bodies let us down. :(
ReplyDeleteI hope that the chiro helps!! I have been to a chiro for my neck issues. I used to be a stomach sleeper which wreaked havoc on my neck. So I started going maybe 2 years ago? And now I go maybe every six months for an adjustment? There are a lot of skeptics out there, but my guy has been amazing.
There are different types of chiropractors. I go to one who doesn't do the traditional back cracking, but uses these blocks/wedges and gravity for the main adjustment, then a little pounding device (like what the doc uses to test your reflexes on your knee) for the spine. Also, my chiro shares an office with some PT folks, so when appropriate, I can get both chiro adjustment and physical therapy in one session Anyway, I used to be hesitant, now I'm a believer. But I also believe that the one piece most chiro's don't tell you is how to do stretching/strengthening to stay in alignment. If you don't do that piece, you end up dependent on frequent adjustments.
ReplyDelete(btw, when i'm having issues, i see chiro 1-2 x per week, when i'm doing better, we stretch it out to 4-6 weeks, occasionally I get out to the 1 per 3-6months range)
I go to a chiropractor regularly. Well, once a month anyway. I did go to mine to help stave off some ITB issues I was having during marathon training last winter. He helped a lot. I hope yours does too!
ReplyDeleteThat stinks! I'd suggest a chiro who can do ART if you can find one. A good massage therapist could help too. Try anything and everything is always my approach! But more than anything, don't push it for a few days. Hopefully it will be a quick little setback.
ReplyDeleteOh no, I hope it will all work out - that really sucks!
ReplyDeletexoxo ~ Courtney
http://sartorialsidelines.com
So, my problem with chiropractic is that some (not all) chiropractors use extremely high velocity movements, which can be really hard on your joints. I personally prefer massage therapy and ART to chiropractic, but that's just me. I've also done KT Tape and found it tremendously helpful for my various injuries.
ReplyDeleteOh, dear! I'm sorry to hear about your hip. I have bad hips, so I can empathize. I have absolutely no advice to offer, so I'll just wish you good luck with the chiropractor.
ReplyDeleteBummer bummer about the hip pain. I assume you are doing a ton of hip opening exercises like yoga stuff? I would honestly be hesitant to do any type of adjusting at a chiropractor this close to the race but if that is your last resort go for it. The fact that you made it through 18 miles is a testament to your training and I think taking it easy this week is a good choice!
ReplyDeleteI have been doing a lot of yoga and stretches that target the hips, as well as icing. The problem seems to be getting worse, so that in the last two miles of my last long run, I couldn't run more than 2 minutes before pain was shooting down the entire side of my right leg - into my knee and shin. The timing is obviously less than ideal for the whole situation.
ReplyDeleteI see one occasionally, largely for my hip flexors and mid-back area. As much as I stretch, these areas are usually off balance and cause pain if I don't go 1/month or so. Husband is a skeptic, but I don't care- it makes me feel better, like massage, and that's worth the visits for me.
ReplyDeleteHey there, I love the new blog layout and name. So sorry about your hip--that's a weak spot for me too. Personally I prefer the osteopath to the chiro, just a bit gentler.
ReplyDeleteTake care!
Wow awesome training! What's up rock star? You're going to do great!!
ReplyDelete