Today I have experienced what may very well be a glimmer of hope. I'm certainly holding onto it as best I can. After getting my bike back, I rode it a little today and could pedal soft and hard with no pain in my hip, so I can at least get back to some cross training. I also have no real fear about wiping out again.
Even better is the fact that after some test running, I might be turning the corner with my hip. On Thursday, it still hurt like hell to run on it immediately, and I stopped after only about half a mile. Today though, I was able to stride up and down at moderate pace with little to no pain during or after the running. Of course, we're only talking about maybe a quarter mile total, but even that is a dramatic improvement.
I'm going to try an easy run tomorrow and see if I can make it without pain in the hip. It is still sensitive, still bruised, and does hurt from time to time, but maybe, just maybe it is getting better. Regardless, I'm still getting it checked out by a doctor because the hip is just way too important for running and I want to make sure there is no underlying damage.
I already ran the two best races of my life on a stress fracture, so my interpretation of pain is not reliable.
Saturday, April 30, 2011
Wednesday, April 27, 2011
Running Still A No Go
It only took me about 2 50 meter strides to realize running was not going to happen today. Though I can walk largely with no pain, it only takes a few running strides for my left hip to start aching. It only gets worse if I continue to run on it.
What makes matters worse is that it's hard to do much of anything, the hip is an extremely important joint that is involved in just about any movement that can get my heart rate up. Combine that with the skin missing on my right knee, and I can't really do much in the way of strength training either unless my legs are not involved.
I am trying real, real hard to stay positive, but it is becoming impossible. It's been 7 weeks since I've done anything resembling real running, my bike is still in the repair shop, and anything more than walking makes my hip flare up. This wasn't supposed to be how April went...
What makes matters worse is that it's hard to do much of anything, the hip is an extremely important joint that is involved in just about any movement that can get my heart rate up. Combine that with the skin missing on my right knee, and I can't really do much in the way of strength training either unless my legs are not involved.
I am trying real, real hard to stay positive, but it is becoming impossible. It's been 7 weeks since I've done anything resembling real running, my bike is still in the repair shop, and anything more than walking makes my hip flare up. This wasn't supposed to be how April went...
Tuesday, April 26, 2011
A few days later, still not 100%
Up until I got injured, I could count on one hand the number of times I had missed a run since June of 2010. Now, with my new stamp of approval, I've already racked up one.
My left hip is still sore from my bike mishap, so I threw caution to the wind and canned what was supposed to be an easy 3 or 4 miles. I've also had a headache for at least part of the day yesterday and today which is not normal for me. If this doesn't get better in another couple of days, I may have to get checked out.
I'm going to run tomorrow regardless to see how it feels. That 5K this weekend is probably out at this point, I don't want to do anything to make this hip worse than it already is.
Patience, patience....
Maybe, just maybe, this mishap is giving me just that little extra time my leg needs to be a solid 100%.
My left hip is still sore from my bike mishap, so I threw caution to the wind and canned what was supposed to be an easy 3 or 4 miles. I've also had a headache for at least part of the day yesterday and today which is not normal for me. If this doesn't get better in another couple of days, I may have to get checked out.
I'm going to run tomorrow regardless to see how it feels. That 5K this weekend is probably out at this point, I don't want to do anything to make this hip worse than it already is.
Patience, patience....
Maybe, just maybe, this mishap is giving me just that little extra time my leg needs to be a solid 100%.
Saturday, April 23, 2011
Set Back: Wiped Out on my Bike
I have had little to no luck since turning 25 on March 15th. Since I'm still not running everyday, I decided to keep up with the bike to get exercise in. Unfortunately, I completely wiped out while riding today.
I'm visiting my parents on Long Island, and went for a ride through one of the back areas on the north shore. It was raining earlier in the day, but the roads dried out well so I decided to go for an easy 20. There was one area on the ride that goes out to a dead end as you approach the water. The shoulder was uneven and lower than the main road bed, creating a small raised section running parallel to the road. I've actually encountered obstacles like this in Baltimore City where there are raised slabs of concrete at bus stops. If your wheel rubs up against the side of the raised portion of road, you can lose control.
I'm guessing I was going about 15mph when I kind of drifted to the shoulder. As that happened, my wheels found their way right up to that little lip. As soon as it happened I lost control. Everything happened rather quickly at that point. I can be thankful for 2 things. First, there were no cars around me when I lost control. Second, my clipless pedals probably saved me from something worse happening.
As best as I can remember, my front wheel jumped back up onto the road. The rear wheel however was stuck on the lip formed by the uneven road. The bike started rocking back and forth and eventually, the handlebar turned 90 degrees so that my front wheel was pointing all the way left. Shortly thereafter, my center of gravity shifted left, and the entire bike along with me fell to the left. Since I was clipped in to the pedals, the bike + me moved as one. It was certainly better that way. If my leg flailed out, I could have been thrown from the bike, or possibly had my leg hit at a bad angle and have something worse happen.
Instead, my left leg (mainly my left hip) slammed into the ground, along with my left arm. I slid a little, but must have already applied some braking because I stopped pretty soon after hitting the ground. I was probably close to recovering, but since that rear wheel was stuck on the lip, I couldn't stop the bike in time. While sliding, my left temple just where my helmet no longer protects my head banged into the ground. By that point, my leg had really absorbed most of the impact so I didn't really hit my head all that hard.
I was able to stand up pretty quickly. No one saw me crash, but cars did come by as I was standing up. I had more than a few people stop to ask if I was ok. Of course I waved everyone off (but was certainly happy that people do care). After standing in shock for a minute or two, I proceeded to pick my bike up and throw it off the road onto the sand alongside, rip my helmet off and chuck it, then cursed up a storm.
After recollecting myself, I assessed my bike for damage. The chain had fallen off the drive train, my handlebars were 90 degrees out of alignment, and my rear wheel wasn't true anymore. Realizing the bike would not get me back, I called my dad to come pick me up. My left hip was and still is really sore. I tried to pace up and down the road to walk it off, but people kept stopping to ask if I was ok. After getting tired of telling people that someone was coming, I just stood by my bike until my dad got there.
I will give a shout out to the two runners who stopped and really asked if I was ok. Runners are awesome.
I don't think I broke anything in my hip, it might just be sore. I also certainly didn't suffer any kind of concussion even though my head hit the road, it barely hurts at all. Things could certainly be a lot worse right now.
But, this still frustrates me to no end...
I'm visiting my parents on Long Island, and went for a ride through one of the back areas on the north shore. It was raining earlier in the day, but the roads dried out well so I decided to go for an easy 20. There was one area on the ride that goes out to a dead end as you approach the water. The shoulder was uneven and lower than the main road bed, creating a small raised section running parallel to the road. I've actually encountered obstacles like this in Baltimore City where there are raised slabs of concrete at bus stops. If your wheel rubs up against the side of the raised portion of road, you can lose control.
I'm guessing I was going about 15mph when I kind of drifted to the shoulder. As that happened, my wheels found their way right up to that little lip. As soon as it happened I lost control. Everything happened rather quickly at that point. I can be thankful for 2 things. First, there were no cars around me when I lost control. Second, my clipless pedals probably saved me from something worse happening.
As best as I can remember, my front wheel jumped back up onto the road. The rear wheel however was stuck on the lip formed by the uneven road. The bike started rocking back and forth and eventually, the handlebar turned 90 degrees so that my front wheel was pointing all the way left. Shortly thereafter, my center of gravity shifted left, and the entire bike along with me fell to the left. Since I was clipped in to the pedals, the bike + me moved as one. It was certainly better that way. If my leg flailed out, I could have been thrown from the bike, or possibly had my leg hit at a bad angle and have something worse happen.
Instead, my left leg (mainly my left hip) slammed into the ground, along with my left arm. I slid a little, but must have already applied some braking because I stopped pretty soon after hitting the ground. I was probably close to recovering, but since that rear wheel was stuck on the lip, I couldn't stop the bike in time. While sliding, my left temple just where my helmet no longer protects my head banged into the ground. By that point, my leg had really absorbed most of the impact so I didn't really hit my head all that hard.
I was able to stand up pretty quickly. No one saw me crash, but cars did come by as I was standing up. I had more than a few people stop to ask if I was ok. Of course I waved everyone off (but was certainly happy that people do care). After standing in shock for a minute or two, I proceeded to pick my bike up and throw it off the road onto the sand alongside, rip my helmet off and chuck it, then cursed up a storm.
After recollecting myself, I assessed my bike for damage. The chain had fallen off the drive train, my handlebars were 90 degrees out of alignment, and my rear wheel wasn't true anymore. Realizing the bike would not get me back, I called my dad to come pick me up. My left hip was and still is really sore. I tried to pace up and down the road to walk it off, but people kept stopping to ask if I was ok. After getting tired of telling people that someone was coming, I just stood by my bike until my dad got there.
I will give a shout out to the two runners who stopped and really asked if I was ok. Runners are awesome.
I don't think I broke anything in my hip, it might just be sore. I also certainly didn't suffer any kind of concussion even though my head hit the road, it barely hurts at all. Things could certainly be a lot worse right now.
But, this still frustrates me to no end...
Friday, April 22, 2011
4 Mile Run
Normally, an easy 4 would just be a one liner in my log, a run to be forgotten amongst many easy miles. Today though, that easy 4 meant as much to me as a big PR. I was able to run the entire distance with absolutely no pain in my leg. I felt nothing during or after the run. Just a few weeks ago, this would have been enough to cause pain in my leg for days.
An easy 4 is certainly not a sub-16:30 5K, it's not my sub-2:40 marathon hopes, and it is certainly not enough training to get me anywhere near where I have to be. But yet I am almost as happy and proud of myself as I would have been running Boston.
That will be my only run for the week, making my first week back a whole 4 miles. Next week, I'm going to do 4 or 5 on Tuesday and another 3 or 4 on Wednesday to see how I respond to back-to-back days. The Tuesday run will be at moderate pace rather than easy pace just to see how things go. I'm giving myself a hard cap of 15 miles for next week, so I should have the chance to run 2 more times. If I still feel good Wednesday, I may throw my name into a 5K that weekend, but only if I still feel 100%.
An easy 4 is certainly not a sub-16:30 5K, it's not my sub-2:40 marathon hopes, and it is certainly not enough training to get me anywhere near where I have to be. But yet I am almost as happy and proud of myself as I would have been running Boston.
That will be my only run for the week, making my first week back a whole 4 miles. Next week, I'm going to do 4 or 5 on Tuesday and another 3 or 4 on Wednesday to see how I respond to back-to-back days. The Tuesday run will be at moderate pace rather than easy pace just to see how things go. I'm giving myself a hard cap of 15 miles for next week, so I should have the chance to run 2 more times. If I still feel good Wednesday, I may throw my name into a 5K that weekend, but only if I still feel 100%.
Wednesday, April 20, 2011
"You can start running again"
A quick visit to my doctor has shown that everything seems ok. I have absolutely no swelling in my left leg, and I feel no pain when it is put under stress. As my doctor put it, we can't know for sure that it is 100% healed, but it should be enough along the way that I can start running again. I have to watch out for that pain and back off if it comes back, but with a slow buildup, he thinks I should be fine.
More importantly, once it is 100%, it should be like it never happened. I should not really be more susceptible to re injure it, meaning that what I learned from this mistake will still apply. The limit I found should still be a pretty good guide moving forward; there is no reason to think that the bar has to be lower.
Of course, now I need a plan for a comeback. I'm leaving things open for the next two weeks before I come up with anything solid. The "training wheels" are on for now. My first real test run is going to be Friday morning, either 3 or 4 miles at easy pace. That was more than enough to cause excessive discomfort when I stopped. Now, it's time to see if I can do that again with no pain.
Next week, I'm going to bump up to 10-15 miles total on about 3 days of running. If after my second run I still feel good, I'm going to throw my name into a small 5K race on the 30th. By then, I will have had an extra two weeks of essentially minimal running, to push my grand total to about 8 weeks of little to no running, which should be a solid amount of recovery time.
That 5K will serve two purposes. First, it will be a real test of how healed I am. There is really no point in me wasting time jogging around at 8 minute pace and running excessively low mileage for months on end. I'm here to run hard and I need to know when I can do that again. Second, it will give me a really good assessment of my race shape. I really just need to run a race to evaluate that. I sincerely doubt I can still run a sub-17 5K right now, but I still have to figure out exactly what I can do.
If I feel no pain after that race, I'll bump up to the mid-20s for mileage and reevaluate at that point. If I can still run at least a 17:30, I'll probably throw in tempo work before speed when I finally do get around to adding it back in. In the mean time, I'll continue to supplement my base fitness with my bike and cardio equipment. I think in a few more days I'll be able to stand the elliptical again, especially if I don't have to use it everyday.
My next big decision is whether to run the Delaware Half Marathon or defer my entry. It's only a month away which might be pushing it. The Baltimore 10 Miler on the other hand is two months away. For both these races, finishing is not the issue. If someone pointed a gun to my head and told me to run a half, I could do it. However, if I'm not going to be able to even break 1:20, it may not be worth the energy investment. I'd rather be in solid racing shape for one of those taxing distances. 5Ks and 10Ks are better for "evaluation" races since the physical cost of running them is not all that high.
At the very least I can run again, and that's all that matters! Everything else will work itself out in due time.
More importantly, once it is 100%, it should be like it never happened. I should not really be more susceptible to re injure it, meaning that what I learned from this mistake will still apply. The limit I found should still be a pretty good guide moving forward; there is no reason to think that the bar has to be lower.
Of course, now I need a plan for a comeback. I'm leaving things open for the next two weeks before I come up with anything solid. The "training wheels" are on for now. My first real test run is going to be Friday morning, either 3 or 4 miles at easy pace. That was more than enough to cause excessive discomfort when I stopped. Now, it's time to see if I can do that again with no pain.
Next week, I'm going to bump up to 10-15 miles total on about 3 days of running. If after my second run I still feel good, I'm going to throw my name into a small 5K race on the 30th. By then, I will have had an extra two weeks of essentially minimal running, to push my grand total to about 8 weeks of little to no running, which should be a solid amount of recovery time.
That 5K will serve two purposes. First, it will be a real test of how healed I am. There is really no point in me wasting time jogging around at 8 minute pace and running excessively low mileage for months on end. I'm here to run hard and I need to know when I can do that again. Second, it will give me a really good assessment of my race shape. I really just need to run a race to evaluate that. I sincerely doubt I can still run a sub-17 5K right now, but I still have to figure out exactly what I can do.
If I feel no pain after that race, I'll bump up to the mid-20s for mileage and reevaluate at that point. If I can still run at least a 17:30, I'll probably throw in tempo work before speed when I finally do get around to adding it back in. In the mean time, I'll continue to supplement my base fitness with my bike and cardio equipment. I think in a few more days I'll be able to stand the elliptical again, especially if I don't have to use it everyday.
My next big decision is whether to run the Delaware Half Marathon or defer my entry. It's only a month away which might be pushing it. The Baltimore 10 Miler on the other hand is two months away. For both these races, finishing is not the issue. If someone pointed a gun to my head and told me to run a half, I could do it. However, if I'm not going to be able to even break 1:20, it may not be worth the energy investment. I'd rather be in solid racing shape for one of those taxing distances. 5Ks and 10Ks are better for "evaluation" races since the physical cost of running them is not all that high.
At the very least I can run again, and that's all that matters! Everything else will work itself out in due time.
Monday, April 18, 2011
And so Monday comes to Pass, and the Sun still Rises
Now that today is over, I can finally just forget about this last month. It's kind of funny that I have yet to run since turning 25. Regardless, I heard those who ran Boston had awesome weather and took advantage. That is great to hear. I feel somewhat relieved that today is finally over. Until this afternoon, I could still feel the sting of missing my goal that I've already waited so long for.
It's time to look to the future now. The future will become clearer on Wednesday. I can already do all kinds of stuff on my bad leg without feeling any pain, all I need now is the blessing of my now trusted medical professional. I fully intend to come back strong this fall, most likely at the Philadelphia Marathon. By this time next year, I want to be a mid-2:30s marathoner, and see no reason why that would not be possible.
I got greedy this year and paid for it. That won't happen again. Being slightly more conservative in my training approach and possibly taking a few days here and there is better than what I've experienced this last 6 weeks and ultimately, make for a better runner. Uninterrupted, consistent, and steady training got me to where I am today and will get me to where I want to be. I know my limit now and will be setting steadfast training rules which I will only challenge when I truly believe I can handle more. When in doubt, I will more likely stay at a level I know I can handle.
70 miles or less a week with 7 days of running and about 10 total runs, with 1-2 workouts a week and roughly two races a month week in and week out was sustainable indefinitely. 75-85 (up to the high 90s) for 4-5 weeks straight was ultimately, unsustainable.
Once I'm back 100%, meaning 50-60 mile weeks are cake walks, I will make sure that I run no more than 2 consecutive weeks above 75 miles. That third week will be a step down of roughly 20%. Additionally, once above 75 miles per week, I will run no more than 2 weeks without a day off, less than that if I honestly need it. In February, I was so worried about missing one run and slowing my progress that I obviously completely blew up and missed a whole month! It is just NOT WORTH IT. A couple of days easy/off here and there, a couple of easy weeks once in a while are what will keep me healthy. I cannot let this happen to me again!
The sun rose today even though I didn't run Boston, and I'm willing to bet everything to my name that it will rise again tomorrow. It's time to look forward.
It's time to look to the future now. The future will become clearer on Wednesday. I can already do all kinds of stuff on my bad leg without feeling any pain, all I need now is the blessing of my now trusted medical professional. I fully intend to come back strong this fall, most likely at the Philadelphia Marathon. By this time next year, I want to be a mid-2:30s marathoner, and see no reason why that would not be possible.
I got greedy this year and paid for it. That won't happen again. Being slightly more conservative in my training approach and possibly taking a few days here and there is better than what I've experienced this last 6 weeks and ultimately, make for a better runner. Uninterrupted, consistent, and steady training got me to where I am today and will get me to where I want to be. I know my limit now and will be setting steadfast training rules which I will only challenge when I truly believe I can handle more. When in doubt, I will more likely stay at a level I know I can handle.
70 miles or less a week with 7 days of running and about 10 total runs, with 1-2 workouts a week and roughly two races a month week in and week out was sustainable indefinitely. 75-85 (up to the high 90s) for 4-5 weeks straight was ultimately, unsustainable.
Once I'm back 100%, meaning 50-60 mile weeks are cake walks, I will make sure that I run no more than 2 consecutive weeks above 75 miles. That third week will be a step down of roughly 20%. Additionally, once above 75 miles per week, I will run no more than 2 weeks without a day off, less than that if I honestly need it. In February, I was so worried about missing one run and slowing my progress that I obviously completely blew up and missed a whole month! It is just NOT WORTH IT. A couple of days easy/off here and there, a couple of easy weeks once in a while are what will keep me healthy. I cannot let this happen to me again!
The sun rose today even though I didn't run Boston, and I'm willing to bet everything to my name that it will rise again tomorrow. It's time to look forward.
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