I am still on a runner's high from Saturday's half marathon and I have been itching to get outside for a run all week. But I know that is not a smart idea just yet. I pushed myself hard on Saturday and my body could definitely feel it on Sunday. The last thing I want is to get injured because I jumped back into running too quickly. Even though I am no longer sore I know that my body needs more time to recover. Because I do not do well unless I outline my plan for things, I put together a recovery plan to get me ready for my next training cycle healthy and happy.
1. At least five days of no running. Even though I want to run, there is really no need for me to run just yet. After my first half marathon I only took three days off and as a result dealt with IT Band pain for almost two months. Originally I was planning to take an entire week off from running but since I am home for spring break I can run on the trail here which is both flat and soft.
2. Indulge a little, but eat a healthy diet. I definitely ate whatever I wanted Saturday through Monday. I was constantly hungry and just wanted junk food. Since this week requires no training I think it okay to indulge a little more than normal. But at the same time, eating healthy foods will help my body recover better because it is being fueled properly. This week is all about balance and moderation.
3. Active recovery. Since my legs weren't too sore I started taking 2-3 mile walks on Monday. It feels really nice to loosen up the legs without any impact or requiring any effort from them. I am also planning on hitting the recumbent bike that is at my house for some easy biking. I really love using the recumbent bike and I know my legs will appreciate being able to do something this week.
4. Stretch and foam roll often. I have kind of become obsessed with my foam roller lately. I love the hurts so good feeling and my body feels amazing afterwards. The only thing that is still tight is my hips and I know that some quality TLC with the foam roller will take care of that. I have also been looking up some different stretches online to make sure that my body is being fully stretched. The biggest thing for me is to make sure that I don't get injured.
5. Ice. It may not be as helpful now but icing really helps my legs recover from tough runs, especially my knees. My muscles aren't really sore anymore but my knees always appreciate a nice ice session. My hips and IT Bands could always benefit from some ice too.
6. Sleep, sleep, sleep. Since this is my spring break I don't have to get up early and can sleep in as late as I want. I am taking full advantage of this and catching up on all of the sleep that I lost due to studying. I don't know the science behind it but sleeping really helps the body recover also, so win win situation.
7. Hydrate. This goes along with eating well. Staying hydrated helps the body do its job by fueling it. A dehydrated body is more tired and unable to do all of the things that it needs to to recover from a tough race. Additionally, it is important to rehydrate after sweating out so much fluid during the race.
Showing posts with label IT band. Show all posts
Showing posts with label IT band. Show all posts
Tuesday, March 20, 2012
Sunday, March 18, 2012
Rock N' Roll USA Half Marathon Race Report
First off I just want to say how amazing yesterday was. It was a tough day but also a great one. I woke up at 5:15, which is pretty early for a college student who start class at 10 every morning. I was pretty tired when I woke up but I was also really excited. I made two frozen waffles and a small bowl of oatmeal for breakfast and had a little bit of water to wash it all down. After eating I got dressed, grabbed all of my gear, and hit the road with my dad. We left my apartment around 5:50 and made it to the metro station by 6:30. We bought our metro tickets Friday when we went down to the expo and I have to say that was such a good move. The lines to buy tickets were all so long. I stopped at the bathroom at the metro and by 6:40 we were on the metro heading into DC.
There was so many people at the metro stop in DC that it took us about 15 minutes to just leave the building. Luckily the DC Armory is right next to the metro stop so that didn't slow us down too much. Friday night I was reading race reports from people who ran the race last year ans saw that the Armory was open on Saturday morning so I headed straight for the Armory to get in line for the bathroom and warm up a little bit. The line for the bathroom was pretty long, definitely longer than the lines for the porta-potties, but I will take a longer line and clean bathroom any day. While I was waiting in line I put my bib on when I discovered that I only had three safety pins. I started freaking out but luckily gear check had a bunch of extra pins. After that debacle I headed over to my corral right around 7:50. Little did I know that I wouldn't end up even crossing the start line until 8:45.
While I was waiting in my corral I realized I had to go to the bathroom again but I didn't think I would have enough time so I decided to just hope it would go away. Bad decision, I know. After waiting around for 40 minutes it was finally time for my corral to start. Before I knew it I was crossing the finish line and starting half marathon number two! I didn't really have a goal or plan for the race but in general I wanted to take it out pretty slowly and then try to pick it up later in the race. My first mile ended up being my slowest! I was happy to be running but those first few miles felt terrible. I just felt tired, heavy, and slow. I was a little worried about what this meant for the rest of the race but I kept telling myself to only focus on now.
Even though I live in Baltimore, I have never been to DC so I was really enjoying the sights and just exploring a new city. Running is definitely my favorite way to check out new places. Around mile four, though, my stomach started hurting so badly I couldn't focus on anything except for where the nearest bathroom was. Around mile 5.5 I saw a runner dart into a Subway to use their bathroom so I did the same thing. I hated passing the on-course bathroom in the early miles and seeing such long lines. I needed to go to the bathroom but I didn't want 10-15 minutes added to my time because of waiting in line. Luckily I only added two minutes and five seconds to my time by stopping at Subway. Even though the stop added time, it was so worth it. I felt a million times better afterwards and I ran the entire rest of the race quicker because of it.
Not long after I stopped the hills began. There was one rather long climb but I was feeling so great from stopping that I powered up the entire hill! I felt so strong and ready to take on the rest of the race. But after that hill was more hills. I don't mind running hills but I was worried that the downhills would anger my IT Band like in Baltimore. Although I had a little bit of pain here or there it was nothing too bad. I saw my dad around mile 6.5 (I think) and I couldn't have been happier to see him. I wasn't expecting to see him along the course so that was a nice surprise that put a little pep in my step.
A few times during the last 5 miles of the race my legs would start to feel like dead weight. I was hoping to break 2:20 but with the bathroom stop I knew it would be close. I ended up giving my legs multiple pep talks throughout the race which actually seemed to really help. I am not sure why but the phrase summon the will to fight came to mind. I ended up repeating this phrase over and over in my head during the last few miles. I have always thought of myself as mentally weak when it comes to sports and pushing through pain but I proved to myself yesterday that I am a fighter.
During the last few miles of the race it started getting a lot warmer outside. I was looking for water everywhere and drinking 1-2 cups at each station. I had brought a water bottle with nuun in it as a backup but by this point it was pretty warm also. The last few miles are kind of a blur to me now honestly. I just remember my legs getting more and more tired and me pleading with them over and over to finish. We are almost done. I decided to try to pick up the pace as much as I could over the last mile and mile twelve was actually my fastest mile of the day! Once I only had about a quarter of a mile left I tried to sprint to the finish but this part was uphill and my legs wanted nothing to do with it. Once I could see the finish line I sprinted as best I could and raised my arms as I crossed the finish line.
My official time is 2:21:53. I was so happy to have set a PR, but I would have broken 2:20 if I didn't stop to go to the bathroom. My argument, though, is that if I hadn't stopped I would have run slower in general from the discomfort so it is nothing to get worked up about. After the race I grabbed all of the food that I could, found my dad and sat down and relaxed. I was surprised with how much better my legs felt compared to Baltimore. We stayed for a little after the race to watch Switchfoot perform and then headed back home. I am on spring break this week so he drove me back to our house in Pennsylvania. And because I was pretty tired last night, my boyfriend and I are celebrating St. Patty's day tonight!
There was so many people at the metro stop in DC that it took us about 15 minutes to just leave the building. Luckily the DC Armory is right next to the metro stop so that didn't slow us down too much. Friday night I was reading race reports from people who ran the race last year ans saw that the Armory was open on Saturday morning so I headed straight for the Armory to get in line for the bathroom and warm up a little bit. The line for the bathroom was pretty long, definitely longer than the lines for the porta-potties, but I will take a longer line and clean bathroom any day. While I was waiting in line I put my bib on when I discovered that I only had three safety pins. I started freaking out but luckily gear check had a bunch of extra pins. After that debacle I headed over to my corral right around 7:50. Little did I know that I wouldn't end up even crossing the start line until 8:45.
While I was waiting in my corral I realized I had to go to the bathroom again but I didn't think I would have enough time so I decided to just hope it would go away. Bad decision, I know. After waiting around for 40 minutes it was finally time for my corral to start. Before I knew it I was crossing the finish line and starting half marathon number two! I didn't really have a goal or plan for the race but in general I wanted to take it out pretty slowly and then try to pick it up later in the race. My first mile ended up being my slowest! I was happy to be running but those first few miles felt terrible. I just felt tired, heavy, and slow. I was a little worried about what this meant for the rest of the race but I kept telling myself to only focus on now.
this was my favorite view throughout the race
Even though I live in Baltimore, I have never been to DC so I was really enjoying the sights and just exploring a new city. Running is definitely my favorite way to check out new places. Around mile four, though, my stomach started hurting so badly I couldn't focus on anything except for where the nearest bathroom was. Around mile 5.5 I saw a runner dart into a Subway to use their bathroom so I did the same thing. I hated passing the on-course bathroom in the early miles and seeing such long lines. I needed to go to the bathroom but I didn't want 10-15 minutes added to my time because of waiting in line. Luckily I only added two minutes and five seconds to my time by stopping at Subway. Even though the stop added time, it was so worth it. I felt a million times better afterwards and I ran the entire rest of the race quicker because of it.
Not long after I stopped the hills began. There was one rather long climb but I was feeling so great from stopping that I powered up the entire hill! I felt so strong and ready to take on the rest of the race. But after that hill was more hills. I don't mind running hills but I was worried that the downhills would anger my IT Band like in Baltimore. Although I had a little bit of pain here or there it was nothing too bad. I saw my dad around mile 6.5 (I think) and I couldn't have been happier to see him. I wasn't expecting to see him along the course so that was a nice surprise that put a little pep in my step.
A few times during the last 5 miles of the race my legs would start to feel like dead weight. I was hoping to break 2:20 but with the bathroom stop I knew it would be close. I ended up giving my legs multiple pep talks throughout the race which actually seemed to really help. I am not sure why but the phrase summon the will to fight came to mind. I ended up repeating this phrase over and over in my head during the last few miles. I have always thought of myself as mentally weak when it comes to sports and pushing through pain but I proved to myself yesterday that I am a fighter.
During the last few miles of the race it started getting a lot warmer outside. I was looking for water everywhere and drinking 1-2 cups at each station. I had brought a water bottle with nuun in it as a backup but by this point it was pretty warm also. The last few miles are kind of a blur to me now honestly. I just remember my legs getting more and more tired and me pleading with them over and over to finish. We are almost done. I decided to try to pick up the pace as much as I could over the last mile and mile twelve was actually my fastest mile of the day! Once I only had about a quarter of a mile left I tried to sprint to the finish but this part was uphill and my legs wanted nothing to do with it. Once I could see the finish line I sprinted as best I could and raised my arms as I crossed the finish line.
My official time is 2:21:53. I was so happy to have set a PR, but I would have broken 2:20 if I didn't stop to go to the bathroom. My argument, though, is that if I hadn't stopped I would have run slower in general from the discomfort so it is nothing to get worked up about. After the race I grabbed all of the food that I could, found my dad and sat down and relaxed. I was surprised with how much better my legs felt compared to Baltimore. We stayed for a little after the race to watch Switchfoot perform and then headed back home. I am on spring break this week so he drove me back to our house in Pennsylvania. And because I was pretty tired last night, my boyfriend and I are celebrating St. Patty's day tonight!
Thursday, December 8, 2011
A Few Pieces of News
I am sad to report that my 25K Swim Challenge is no longer happening. Due to finals and the Christmas break the pool at UMBC will be closing in a few days, which does not provide me ample time to finish this challenge.
I am still going to continue swimming as often as I can because I am really starting to enjoy my time in the water again. And I fully plan on retaking this challenge once I know the pool will actually be open for enough time.
In other news, I went for a 6 mile run yesterday during a downpour and it was incredible. It was so therapeutic to just run soaking wet while every one else is cozy inside. I felt truly unstoppable.
This run left me pretty sore and my IT band pretty angry but I needed those 6 miles. That is the longest I have run since the Baltimore Half Marathon. I was so proud of myself for just getting out there and running for as long as I felt like and as slow as I felt like.
Now I am off to finish the massive amount of homework I have to do and to start studying for finals!
I am still going to continue swimming as often as I can because I am really starting to enjoy my time in the water again. And I fully plan on retaking this challenge once I know the pool will actually be open for enough time.
In other news, I went for a 6 mile run yesterday during a downpour and it was incredible. It was so therapeutic to just run soaking wet while every one else is cozy inside. I felt truly unstoppable.
This run left me pretty sore and my IT band pretty angry but I needed those 6 miles. That is the longest I have run since the Baltimore Half Marathon. I was so proud of myself for just getting out there and running for as long as I felt like and as slow as I felt like.
Now I am off to finish the massive amount of homework I have to do and to start studying for finals!
Tuesday, December 6, 2011
I Don't Really Feel Like a Runner
I posted a while back, just after I finished my first and only half marathon, that I finally felt like I was a runner. Well let me be honest with you, I haven't been feeling like much of a runner lately. I have been really struggling to get motivated and it is making quite sad.
Running had become an outlet for me, something that I did to relieve stress and find my happy place. Lately, though, running has been stressing me out more than relieving stress.
As dumb as it may sound, I know a big part of my struggle is that I hate my current running course. You may suggest that I just switch my running route, but the problem is that I don't live in the safest of areas.
One of the reasons that I love running so much is that all you have to do is lace up your sneakers and head out the door. I don't mind driving to a local trail for some quality running, but I have a hard time justifying driving 45 minutes to go for a 3-6 mile run.
To add to this dilemma, the area I live in is sort of hilly. Hilly enough that my IT band is always angry after I go for even easy shake out runs. Frustrating.
And don't even suggest running on a treadmill. Despite how many problems I am having with finding a nice running route, I get bored on treadmills in less than 5 minutes. Not even worth trying.
I really haven't been very motivated lately and I hate everything about it. I decided to create my training plan for my upcoming half marathon and start training next week. Hopefully that will be the motivation I need to get my butt back out there running!
Running had become an outlet for me, something that I did to relieve stress and find my happy place. Lately, though, running has been stressing me out more than relieving stress.
As dumb as it may sound, I know a big part of my struggle is that I hate my current running course. You may suggest that I just switch my running route, but the problem is that I don't live in the safest of areas.
One of the reasons that I love running so much is that all you have to do is lace up your sneakers and head out the door. I don't mind driving to a local trail for some quality running, but I have a hard time justifying driving 45 minutes to go for a 3-6 mile run.
To add to this dilemma, the area I live in is sort of hilly. Hilly enough that my IT band is always angry after I go for even easy shake out runs. Frustrating.
And don't even suggest running on a treadmill. Despite how many problems I am having with finding a nice running route, I get bored on treadmills in less than 5 minutes. Not even worth trying.
I really haven't been very motivated lately and I hate everything about it. I decided to create my training plan for my upcoming half marathon and start training next week. Hopefully that will be the motivation I need to get my butt back out there running!
Wednesday, October 26, 2011
And the Verdict Is...
I have mentioned a few times before that I was having some knee pain when running downhill. It first started during the Baltimore Half Marathon and has been occurring every time I have run downhill since then.
In addition to this knee pain, I have been struggling with pain on the inside of my lower legs since I started running back in April. The pain increased when running uphill so I switched to running on a flat trail near my house. The pain went away and I was no longer concerned with it.
When I started school in August I started running hills again because my apartment and school are both in very hilly areas. And the pain came back. Luckily it wasn't as bad as it was before but it was still painful enough.
The combination of the pain on the inside of my lower legs plus the newly developed knee pain convinced me to talk to someone with more knowledge. I made an appointment with a sports medicine specialist back in my hometown, hoping I wasn't in too much trouble.
My appointment was last night. As soon as I told the doctor what was bothering me he knew exactly what the problem was.
He told me that the pain on the inside of my lower leg is shin splints. I was very relieved to hear that it wasn't a stress fracture and that I could easily overcome this.
He then told me that my knee pain was actually caused by the IT band. I thought this was the problem but after doing some reading I am pretty scared. My doctor said that stretching, ice, strength training, and running on soft, flat surfaces should help relieve the pain.
He gave me some exercises to do, which I did as soon as I got back home. I am going to take my ibuprofen, stretch, strengthen, and ice round the clock. I want to tackle this thing as best as possible.
I also plan on minimizing the amount of hills I run right now. Worst case worst, I can head inside to run on the treadmill. I hate treadmills but I hate being injured even more.
Have you struggled with shin splints or IT band issues? Any suggestions for relieving pain?
In addition to this knee pain, I have been struggling with pain on the inside of my lower legs since I started running back in April. The pain increased when running uphill so I switched to running on a flat trail near my house. The pain went away and I was no longer concerned with it.
When I started school in August I started running hills again because my apartment and school are both in very hilly areas. And the pain came back. Luckily it wasn't as bad as it was before but it was still painful enough.
The combination of the pain on the inside of my lower legs plus the newly developed knee pain convinced me to talk to someone with more knowledge. I made an appointment with a sports medicine specialist back in my hometown, hoping I wasn't in too much trouble.
My appointment was last night. As soon as I told the doctor what was bothering me he knew exactly what the problem was.
He told me that the pain on the inside of my lower leg is shin splints. I was very relieved to hear that it wasn't a stress fracture and that I could easily overcome this.
He then told me that my knee pain was actually caused by the IT band. I thought this was the problem but after doing some reading I am pretty scared. My doctor said that stretching, ice, strength training, and running on soft, flat surfaces should help relieve the pain.
He gave me some exercises to do, which I did as soon as I got back home. I am going to take my ibuprofen, stretch, strengthen, and ice round the clock. I want to tackle this thing as best as possible.
I also plan on minimizing the amount of hills I run right now. Worst case worst, I can head inside to run on the treadmill. I hate treadmills but I hate being injured even more.
Have you struggled with shin splints or IT band issues? Any suggestions for relieving pain?
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