(Year 1, Day 113) - Keep on 'Rollin'

Sometimes it's easier to go into hiding than to write discouraging blog updates.  But after sitting around for approximately 5 weeks, being a little baby about my injured leg, I proactively started exercises my injury and getting back on track.  Three days ago I put in my first full mile without any pain!  Whoo hoo!  So how did I get here?


How do you know if you have IT band syndrome (ITBS)?
You will most likely feel pain on the outside of your knee and some tightness in your butt/hip/glute.  The IT band begins in your hip, stretches down the outside of the leg, and inserts into the outside of the knee.







How did I injure my IT band?
For those of you who have suffered this injury, are currently suffering this injury, or may experience it in the future...there are many factors that could play a debilitating part.  The most frustrating thing for me to deal with is the fact that most of the reasons for my injury are 100% avoidable and 100% MY FAULT!  Here's what I believe caused mine:

• Quick transition to Minimal Shoes:  I still believe that running minimal can be a very good thing, and can help runners (in the long run) to avoid common injuries.  HOWEVER, if you have been running in support shoes for many years, as i have, you must be very cautious to not overdue the minimal mileage right off the bat.  I attempted an 11 mile run in brand new minimal shoes almost immediately after purchasing them.  What was i thinking?!?!?!?!?!?!?!?!?!?  It was half way through this run that I suffered the injury.

• Unflexable/Weak Hips & Glutes:  weak hip abductors will cause your IT band to be overworked.  During my recovery plan, which is outlined below, I began some hip/glute strengthening exercises.  It was at this time that I realized just how weak and unflexable my hips really are.

• Sudden ramp-up in mileage:  for any runner/endurance athlete, this is by far the hardest to admit.  Simply put...I did too much to handle.  My base mileage was just not where it needed to be before I began training for the Pittsburgh Half.  I basically went straight from zero mileage to an advanced training schedule with no build-up what so ever.  This is a classic recipe for injury.  As a promise to myself...I will NOT do this again!

MY RECOVERY PLAN (see below for explanation)

Weeks 1-5:        Piss and Moan

Weeks 6-7:        Foam Roll - 3x day (lunch, dinner, before bed)
                        Static Stretches
                        The Stick (keep @ my desk.  use throughout the day)

Weeks 8-9:        Foam Roll
                        Stretch
                        Run / Walk
                        Foam Roll
                        Stretch

Weeks 10-12:    Lunge Warmup
                        Foam Roll + IT Stretches
                        Run / Walk
                        Myrtle Routine
                        Foam Roll + Stretch



Piss & Moan: 
Sit on couch.  Watch TV.  Think about how much you want to run.  In all honesty, I believe this is actually an important step in the recovery process.  If you are not a member of a running team that requires you to stay in season, suspend your running!  Even if you have your heart set on an upcoming race...just remember that there will be plenty more opportunities to race in the future.  Our bodies are very fragile...dont screw it up forever.


Foam Roll: 

The single greatest piece of equipment I have ever bought!  They come in many different types and sizes.  I purchased a simple roller, like the one shown on the left, for about $35 at Dick's Sporting Goods.  Apparently these will wear out eventually.  My plan is to purchase "The Grid" roller shown right.  This has a hard plastic internal tube that keeps it from wearing out.  Also the grid pattern helps to get a little deeper in the muscle. 

This was suggested to me by one of my former running coaches and one of his former runners.  I use it every single day of my life now.  The basic idea:  knots are forming in your muscles (you will quickly learn this when you start using a roller), and these knots are causing tension in your IT band.  When using the roller properly, you can break up these knots and release your muscles.  Rolling down the IT band will also help to lengthen the band and help to relieve pain.  There are many great youtube videos which demonstrate proper use of the roller.  I like this one:

I like to do my normal static stretches AFTER I foam roll.  Static stretches will only stretch the unknotted area of your muscles.  You want to break up the knots and release those muscles before stretching them. 

The Stick: 



I received this device from my lovely sister last year as a christmas gift (the girl in the image is not my sister).  I did not know, at the time, how much I would need it!  This is perfect for the little spot on the outside of the shin, just under the knee.  This area tends to feel tight when the IT band tightens up.  I keep the stick at my work desk and I use it to roll this area throughout the work day.  Ill even hit my calves.

IT Specific Stretches:

There are specific stretches you can do to lengthen the IT band.  I have two favorites that have helped me.  The first one is a standing stretch.  Cross your uninjured leg over the injured leg.  Bend down and toward the injured leg.

This second stretch is by far my favorite.  When you put your elbows to the ground and just relax into the stretch, it feels awesome.  I had originally found the stretch in a youtube video...and now I cannot find the video.  So here is a much more boring version of the video:

Run / Walk:

After a few weeks of rolling and stretching, I decided it was time to start running.  Actually, I didnt really make the decision.  I was actually at runClub (rolling and stretching) and decided I needed to pee.  I ran down the trail about a hundred yards or so, as to hide from view, and thought to myself "holy cow, that felt pretty good!"  --> the running, I mean.  So I decided that I would start running very short distances a few days a week. 

When I say very short, I mean VERY short.  I am talking 2min jog + 2min walk.  Repeat 4 times.  After 3-4 workouts of the same distance/time, I would bump up the running time 1-2 minutes.  If I felt pain starting in the outside of the knee, I would simply stop and stretch my leg (the two stretches shown above).

MYRTLE Routine:

After I got a little more comfortable with running (doing about 2-4minutes at a time), I incorporated hip/glute strengthening exercises immediately after my runs.  I will be doing these type of progressions forever, now that i know how vital they are.  I do this particular routine after all of my runs:

Lunge Warmup:

The latest addition to my arsenal of exercises is lunge routine prior to running.  I do this routine before I stretch.  So this is the first thing I do when I step out of the car.  Lunge Routine, Light Foam Roll, Light Stretch, Run/Walk, MYRTLE Routine, Full Foam Roll, Full Stretch.  This routine will kill your your hips and glutes if they are weak.  Mine were very sore after the first couple runs!

So there it is.  I recently put in a full mile of running, with no pain.  ITBS is one of the most common running injuries, but it can be avoided.  Run Smart.  Lets Go!

(Year 1, Day 79) - Bitching time is over.

It has been about 5 weeks since I first experienced an IT band issue half way through an 11 mile run.  Adding this to the tennis elbow and golfer's elbow that I currently have in BOTH arms, I have been unable to run, weight train, anything I love doing. 
I work a desk job.  As  an engineer, I spend 8 hours a day in a chair.  This comes directly after, lets say, 7 to 8 hours of sleep.  My body is basically completely immobile for 16-18 hours straight (which is no different than a majority of Americans).  My FAVORITE part of the day is when 5 o'clock rolls around and I can get active.  I drive directly to the gym, or throw on the running shoes, or hit the golf course.  It's what I live for.  I love it.  But over the last 5 weeks, when 5 o'clock rolls around, I simply move from the desk chair to another chair.  I watch some TV, surf the web, eat some dinner.  Pretty boring.  It is unbearably boring.

"Erik.  Stop complaining and rest a little.  You can use it."

I try to justify that statement, but I can't.  I want to run.  I want to workout.  I want to do the things I love to do more than anything else. 

It's not 'resting for a few weeks' that is so hard for me to handle.  Its not knowing how long that rest will be that is mentally and emotionally unbearable.  I read stories, online, of gym rats with tennis elbow, and they have been suffering & out of the gym for years...with no return in sight.  Its the uncertainty that really wears on me. 



I know this sounds like a cry, bitch, and moan session...but its not.  I have made the decision that my pissing and moaning is over, and my proactive rehab is beginning. 

I will outline my active rehab plans soon.

(Year 1, Day 41) - 8 weeks to PITTSBURGH...and im done.

Welp, thats it.  6 miles into yesterday's distance run, and I'm fucked.  See ya later Pittsburgh half.  After I spend a few days in total bitch-mode and finally get tired of feeling sorry for myself, I anticipate a few weeks of zero working out...followed by a lengthy rehab. 

Frustrated...  Angry...  Deflated...

(Year 1, Day 40) - PITT HALF, Week 4 of 12, Day 3,4,5,6

Ran in the new shoes tonight @ runClub.  They felt pretty decent.  The most noticeable difference is they almost seem to force a midfoot strike.  Pretty cool.  Run felt good.  Warmest run of the year so far :)

Hill workout in the rain and wind.  A very enjoyable workout :)  Added 1 hill from the previous workout.

1 mile warmup.  7 x hill repeat.  1 mile cool down.

I ran in the Asics trainers.  Everything feels great.

 

Thundercats' win streak comes to an end.  After not playing last week, i still felt good

(Year 1, Day 38) - Shoe Review: Brooks PureCadence

REVIEW:  Brooks PureCadence

Its is official.  Brooks, a leader in running shoes, has released a line of minimalist shoes...known as the Brooks Pure line.  The line includes 4 shoes:

PureFlow:        Most 'minimal' of the 4 shoes.
PureGrit:         Trail Runner (more aggressive tread)
PureConnect:   Lightest and Most Flexible (good racing flat)
PureCadence:  Transition-to-Minimal Shoe (most support of the 4)

Why did I purchase the PureCadence over the other three models?
Since I began running, I have always worn trainers with a strong medial post.  So I did not want to go straight to a minimal shoe.  I think a slow transition would better avoid injury. 

What is a medial post?  The medial post is a dense (firmer) foam/rubber located in the sole of the shoe, on the inside of the foot.  Usually a darker color than the rest of the sole.  See the medial post in my old trainers, below.

So what does that firm piece of the sole do for you?  It keeps the foot from over-pronating.  Pronation occurs when your foot strikes the ground, and rolls inward.  Image on the far right is an example of over-pronation.

 Note how exteme his left foot is rolling to the right.  Putting an extra firm piece of foam under the inner foot keeps the foot from doing this.  Since I have been running in very supportive shoes for my entire running life I am worried that the muscles of my lower leg, which are activated during pronation, are probably under-developed.  Therefore, I am starting in the Cadence which have just slightly more support in this area.

So enough of that.  I have not yet run in the new shoes, but I am going to give my initial impression of some of the shoe's features.


THINGS I LIKE

1)  Less Heel

Probably the most exciting feature for me.  Now that I have eliminated heel-striking from my running stride, I am curious to see how these feel, as the heel is much less beefy.  Less Beef = Happy Knees

2)  4mm Heel-to-Toe drop

Second most exciting feature.  Heel-to-Toe drop refers to difference in height between the heel and toe of the shoe.  My old trainers around about 10-11mm.  The PureCandence is 4mm.  Standing in the shoes, this is probably the most noticeable feature. 

3)  Lightweight/Breathable

These feel very light compared to the old trainers...but still a decent sole on them.  There is definately more sole here than on my Asics flats...so hoping i can do some long runs.

THINGS I AM QUESTIONING

1)  Split Toe Box

This seems like a really cool idea...and was actually pretty excited about it.  The toe box is split, so that the big toe can function seperately from the rest of the foot...essentially giving you better 'feel' of the running surface.

Now that I actually have the shoe, I am a little bumbed as I cannot imagine I am going to feel this at all.  Looks more like a marketing scheme now.

2)  Support Band

 A supportive strap wraps around the shoe for support.  Again, seems like a marketing gimic.

3)  Kinked Laces

This seemed like the goofiest gimic of them all...but now I actually love them.  The laces are kinked so that they stay tied better.  Simple, it works, and i like it.

4)  Insert

I am quite scared in regards to the insert.  The inner part of the foot is extremely high...and is quite uncomfortable when walking around in them.  I can really feel this under my foot.  When I do not wear socks, it is incredible bothersome.  However, when I wear socks it feels a lot more comfortable.  Hope this doesnt ruin the shoe for me.

As i said, I have not run in them yet...but will be this week!  Pretty excited to see how they feel :)

(Year 1, Day 36) - PITT HALF, Week 4 of 12, Day 1,2

After a cramped week & a long weekend of skiing, an extra rest was needed.  This is very tough for me to do sometimes, and probably wouldnt have done in the past.  But injuries have made me wiser, and more aware of my body.
Pretty excited my sister (did i mention she is training for her first full marathon?  pretty freakin awesome!)  recently borrowed my Chi Running material.  YEAH CHI!!! 

Remember...80% of ALL RUNNERS (big, small, fast, slow) get injured every year.  Are you the exception?  Probably not.  If you have not been injured yet, you probably will be.  Make running just as much about injury prevention as it is about improving your speed.  Look into Chi Running...you will not regret it.

Wow!  Legs feel refreshed today :)  Squats felt great...all other lifts felt great.  Had to rush just slightly to get home in time for biggest loser (greatest show on television)...

except for CONDA!  :-o

Running in the new Brooks PureCadence tonight.  Only doing 4 miles.  I will try to post a pre-run review of the shoes, after work tomorrow.  Then a post-run review in another day or so.

(Year 1, Day 34) - 9 weeks to PITTSBURGH!

3 weeks DOWN.  A really crammed week has left me feeling a little beat up.  We had to squeeze all of our big runs into the first 4 days of the week because of a 3-day ski trip over the weekend.  4 crazy tough days followed by A LOT of skiing = taking an extra rest day today (monday).

 

My new training shoes arrived in the mail!  I will try to post a review this week. 

Brooks Pure Cadence.  My personal minimalist movement has begun :-o

 

(Year 1, Day 31) - PITT HALF, Week 3 of 12, Day 2,3,4,5,6,7

Back on the track.  Did I mention how much I love late night track workouts? :) 

The only negative to the workout was the moron walking in lane 1.  Don't get me wrong, I totally understand that some people are not educated in track etiquette (even tho a sign at the track entrance reads "walkers use outside lanes").  And in most cases it wouldn't bother me that someone's walking in lane 1.  But when your 10 year old daughter tells you to move to the outside for the approaching runner, and you look at the runner (as if he has two heads) and simply ignore her request...you have moved from an acceptable uneducated track-user, to an unacceptable biotch :)

WORKOUT:
Warmup:     1600m acceleration
Workout:     8 x 400 @ 5k pace (90sec)
Recovery:    200m walk/jog
Cool Down:  800m 


One 400m interval has been added to the workout from two weeks ago.  I was really hoping my knees would feel better than they did in yesterday's spin class.  I had already mentally prepared myself to drop out if need be.  But to my delight, everything felt great.  After a week of focusing on my stride, it was a lot easier to pick up the pace without resorting to pushing off with calves and Achille's.


Splits.

In need of an easy day tomorrow.  And for some reason, looking forward to Thursday's distance run :)

runClub night.  Beautiful weather...around 50 degrees.  Got to run in shorts and a light long sleeve T.  Ran 4 miles with Ian.  Everything felt pretty good.

yeaaaahhhhhhhhhhh...distance runs feeling good!

1:15 run.  Approximately 9.5 miles.  8min pace. 

This distance run was such a huge success.  About 2 miles into the run my lower back began to hurt.  At first I thought "shit, I hope that goes away."  But of course it only got worse over the next few minutes.

Old me:  try to ignore it, and push through the pain.

New me:  "Is my column straight?  Check. "Are my legs spinning behind me?  Check."  "Am I falling forward from my ankles?  AHH HAH!  No, I am bending at the waist, not from the ankles.

I paused, straightened my column, and fell forward at the ankles.  EUREKA!  Back pain vanished!

Chi Running, how i love thee...

Today is rest.  I will be driving to seven springs to ski for the weekend, with Mandy.  Two days full of skiing will account for 3 miles.

(Year 1, Day 28) - PITT HALF, Week 3 of 12, Day 1

Approximately 30 minutes into the 60 minute spin workout, my knees started buggin me (feeling a little pain in my knees during a spin class is nothing out of the ordinary).  Spin classes are very intense, and can be dangerous to those with knee problems.  You need to listen to your body, and not be scared to respond appropriately.  I backed off a little, as i usually do, but unfortunately every time I hopped back into the workout they only felt worse.  I had to make the decision to ignore the rest of the group, and do a light spin for the remaining 30minutes of the workout.
I dont know what it is about my state of mind...but backing off in a group workout is very difficult for me.  I start feeling self-conscious about not going with the group... "what are they thinking about me?"  "they think i cant hang with them."  "he thinks Im self-absorbed and dont wanna do what the rest of the group is doing."

I have no idea why I get like this.  My mind has worked in this way since I began running.  I have to try and hide things.  I remember back to my senior year of track.  At this point I had been running competitively for almost 6 years.  In those 6 years I had NEVER ONCE BEEN INJURED (we had teammates who get injured every year...every season). 

Toward middle/end of the season I was running a track workout with our state-hopeful 3200 relay team.  After completing an interval, I could feel an out-of-ordinary pain in my right quad.  I could tell something wasnt quite right, but my mindset at the time was, "suck it up...you dont get hurt.  finish the workout and worry about it then."  It was almost like i was scared to say something.  Scared to back out of the workout.  My next interval was a 200m sprint.  We lined up at turn 3.  My coach dropped his arm from the finish line and we took off.  Predictably, coming around turn 4, my right quad pulls severely.  The rest of the team blows down the final straightaway, and I come hobbling down on one leg.

Even in this time of absolutely certainty over the condition of my leg, I STILL found it difficult to explain that something is terribly wrong and that I need to see the trainer. 

I know I said earlier that "I have no idea why I get like this," but I have just had an ah ha moment. 

I want to take responsibility for my own thoughts and actions.  I dont want to point fingers.  But we cannot help the fact that other people effect us in both positive and negatives ways throughout our lives.

I had been blessed with talented coaches throughout my first 5 years of running competitively.  However, my final season was overseen by a somewhat power-hungry coach man.  I understand that anyone and everyone who coaches a sport, teaches a class, or builds a home for a living is going to come into their job with a different approach.  This man came into his job with a very I-dont-trust-any-of-my-athletes attitude (which I realize, now, effected me in a very negative way).  He looked to everyone with a suspicious eye.  If you did not fit his strict-mold to the tee, he would punish you with no running.  He did not understand the lifestyle of a runner, and I did not understand him.

In six fucking years I had NEVER been injured in ANYWAY what-so-ever.  Athletes of my school would live in the trainers office...I had never stepped foot in it.  And now I am experiencing my first serious injury, coming at the worst possible time, with hopes of a state-qualifying relay in jeopardy.

When i reach the end of the final straightaway, I attempt to explain my leg.  The look I received from my "coach" (the man who is supposed to understand what we are going through, and look out for our well-being) was one of 'uh huh, stop trying to get out of a hard workout'. 

It has been quite a while since this event occurred, and I do not want to miss-quote someone....but I believe the first words out of his mouth when i reached the line were...in his often critical tone, "whats wrong with you?"

Are you kidding me?  This is what I get for trying to listen to my body?  Suspicion?  Accused of bailing on a workout?  Fuck you.

It is clear now why I ran that next 200m interval.  It was clear, in my head, that I should not be stepping to the line.  But I knew if I said anything, it would be met with 100% suspicion.

I didnt mean for this post to turn into a heated attack of a person who's not even in my life any longer.  But I think it is important for me to realize that not everyone is as suspicious as him.  I was in that spin class yesterday, my knees starting to hurt, when I decide I need to back off and not risk injury.  I spent the remainder of the workout doing an easy spin, and thinking about how everyone else is thinking I'm pussing out. 

Erik, stop worrying about everyone else!..NO ONE CARES!  These people are not taking hours out of their day to come critique your workout.  They are their to improve their own quality of life, just as you are there to improve yours.  They dont give a damn if your Lance Armstrong or the goofy lady in the back corner singing to herself. 

Breakthrough

(Year 1, Day 27) - 10 weeks to PITTSBURGH!

2 weeks of training is in the books.  These are the kind of weeks I enjoy...when all runs are done on the days I had originally planned.  Something about not having to juggle the week makes me feel more accomplished.  Not that it matters...probably just my over sensitive need for structure...

 

I used the 4miler on Wednesday & 8 miler on Sunday to really focus on my stride and block everything else out.  After a very difficult first week, this week felt MUCH BETTER.  I put some mileage on the legs, and everything feels great.

This upcoming week will be a lot of juggling.  Mandy and I will be at 7 springs Friday-Sunday...so all the runs will be done between Monday and Thursday. 

Monday = Spin
Tuesday = Track Workout
Wednesday = 4 mile runClub
Thursday = Long run

Holy shit...better get crackin!