Tag Archives: Injury

Life Lately…

Despite my good intentions I have yet to resume any sort of blogging consistency. It’s always my intention to do so, but whether it happens is always a crap shoot.

Anyhow, here’s quick rundown of what’s been going on lately:

Running

There hasn’t been a whole lot of running going on lately. I had planned to run the See Jane Run 5K two weeks ago, as well as the Golden Gate 10K today. But my right knee has been acting up so I skipped both.

The knee has actually bothered me for months. When I straighten it after its been bent it hurts like a mother. But it never hurt when running or working out – that is until about two and a half weeks ago. I was at the gym on the rowing machine and started it feel it. At first I tried to ignore it, but I continued to feel it even when taking Coco out for a walk.

I don’t feel like its injured enough to warrant a trip to the doctor but I’ve still taken a conservative approach taking LOTS of rest days.

In fact, I’ve only run once in the past 16 days. And it still bothered me on that test run so I had my chiro look at during my last appointment.

She advised taking a week off of running and doing lots of plyo exercises (like jumps). If it continued to hurt or get worse then we’d know its an impact issue vs gait issue.

So over the past week. I’ve jumped rope, found short plyo workouts and did lots of knee strengthening exercises at the gym. The level of DOMS I felt after each workout was severe. It was a big wakeup call that I need to pay more attention to strengthening these little muscles that make a huge difference.

As for the knee, it’s starting to feel better. I guess this means its possibly a gait issue which is what I need to work on next. Anyhow, I’m gonna give running another try this week.

Whole 30Whole 27

My second attempt at the Whole 30 ended at Day 27 when I went to Audrey’s tea party bridal shower.

I’m starting round 3 today and am determined to make it a full 30 days with no cheating this time.

4th of July

I ended up having a 5-day holiday weekend that was just the right balance of fun and productivity.

I finally put together my new BBQ. It had been sitting on my patio for a month and took three hours for me to assemble. I did not use it this past weekend, as I need to have a lesson on how to use a gas grill, but I foresee many grilled dinners in the immediate future…

go_grill

***

I had intended to have lunch in Sausalito with family but it turned out that no one else could go. I wasn’t about to let that stop me so I took a solo drive up to Marin County anyway. Everyone else had the same intention because Sausalito was unbearably crowded. So I continued on to Mill Valley and dropped in to the San Francisco Running Company to check out their new gear.

go_sfrunco

Its embarrassing when you realize you already own most of the merchandise they have in stock. So instead, I picked up this shirt just in time for the 4th.

***

I also got to visit with my friend Deb and her two pups who were visiting from So Cal. She has been a HUGE resource for me, giving me lots of advice about raising a new puppy. I could not have survived the past six months without her. So when she came home for the long weekend to visit her Mom we made a point to schedule time so our pups could meet.

go_deb

We went on a long walk at the Los Gatos Creek Trail. It was so much fun to see them and the walk also wiped Coco Pop out for the rest of the day!

***

Yesterday Coco and I met a friend in the Sea Cliff neighborhood of San Francisco to hike the Lands End Trail. It’s just over a mile and a half, yet is kinda strenuous with lots of stairs. I had done a plyos workout that morning and felt it with every step.

After the hike we had lunch on the back patio of the Beach Chalet. They have a pet-friendly area on the back lawn so Coco was able to run around while we had lunch.

***

The rest of the weekend was spent doing house projects, experimenting with recipes (future post?) and lots of naps.

That’s all that’s going on lately. Maybe when I start doing more running, I’ll be inspired to do more blogging…

But as always, thanks for reading!

Week 9 of 2013: Feb 24 – Mar 2

Sun, Feb 24:

+ 4 Recovery Miles

Mon, Feb 25:

+ Complete Rest

Tues, Feb 26:

+ 2.79-mile Track Workout

Wed, Feb 27:

+ 1700-m Swim
+ 35-min Yoga
+ 45-min Strength Training with Trainer Dave

Thurs, Feb 28:

+ 45-min Yoga

Fri, Mar 1:

+ 25-min Pilates
+ 35-min Yoga
+ 35-min Strength Training with Trainer Dave

Sat, Mar 2:

+ 3-miles Easy

What I Learned This Week:

1. We have hamstring muscles in our bums. During my emergency visit with my chiro (after Tuesday’s injury run) I kept insisting that it was my gluteal muscles that hurt, not my hammy. She told me that the hamstring muscles goes up to the glutes because, “it has to attach somewhere.” Learn something new every day.

2. The three days off from running did wonders. I was annoyed that I had to miss out on so many miles this past week but was relieved that I was able to run pain-free on Saturday…

3. …Though I did feel like I lost some fitness after just three days off from running.

4. I have no desire to swim more than once a week. I thought I did, but I don’t. The chlorine fumes are just too much for me to inhale multiple times a week.

5. Doing only upper body exercises in a 45-min Strength Training session is really hard. Doing only upper body exercises just two days later is even harder – thus I only lasted 35-minutes. It made me realize just how weak my upper body strength is.

I’m writing this onboard my flight to Arizona for a week of Spring Training. I never do well with vacation workouts, so next week is sure to be interesting…

Anything Can Happen In 40 Yards…

I woke up early this morning and checked my Buckeye Outdoors calendar to see what workout my coach had scheduled for me today.

It was a speed workout of running lines on the football field where I basically run a lot of 10-100 yard sprints. I had done a similar workout many moons ago and have been doing this specific workout periodically over the past few months. As a football fan, it’s a pretty fun workout. I may or may not pretend to have a football tucked under my arm running for my life from the Defense.

I got to the track around 7 am and did a quick 10-min warm-up run, then dynamic stretches and plyo drills as per usual.

I broke up the sprints into two sets and got through the first two without any issue. I waited five minutes (as prescribed) then started the third set.

+ 0-10 yards — fine.
+ 0-20 yards — fine.
+ 0-30 yards — no problem.
+ 0-40 yards — ow.

I felt a gluteal muscle spasm. I jogged back to the zero yard line and started my 0-50 yard sprint (the last one of this set). It didn’t feel good. But my Piriformis is often bothersome (although it hasn’t been lately) so I thought it was being its usual self.

I stretched for a bit then started the fourth (and last) set. I couldn’t get the same kind of jump or speed that I was able to during the prior sets. I still finished the set, and then went on to do a 5-min cool down.

After the cool down I stretched a little and realized that the gluteal pain I felt was more than just “a thing.” It felt like “an issue” and I got concerned.

I came home and tried to do some yoga stretches and couldn’t; it hurt too much. I fired off frantic messages to my coach and chiro and found myself in my chiro’s office about an hour later.

I am usually spot on with my diagnoses and this time was no exception. After a lot of evaluation, soft tissue work and ART, my chiro declared that my high hammy and Piriformis was indeed injured, but not very badly.

She got the muscles loose enough to where I can (tenderly) stretch them and told me to ice, stretch, and take two days off from running. “Do any workout that doesn’t involve these muscles for the next two days” she said. Then she said, “You should still be able to do your long run this weekend, just avoid hills.”

Hills.

In hindsight I realized I ran a very hilly 12-miles last Saturday, then ran 4- miles on Sunday and did not stretch once after either of those runs. It’s no wonder I had a setback running sprints today. The muscles were too tight.

What can I say? After doing at least 20-min of Yoga or Pilates every day in January I was feeling good and got lazy. I knew better and let myself get lazy anyway.

THIS IS WHAT HAPPENS WHEN I GET LAZY.

You can best be certain that I will be doing my 20-min of practice every day from here on out. It’s back on the table and going to be a goal in March.

Do you slack on stretching and other stuff “you’re supposed to do”, then suffer an “I told you so moment later?”