What I am about to write is not something you can't find anywhere on the web, but since my IT band is in cranky pants mode, I figured it would do myself some relief to write about it.
The IT band is a thick band of fascia that runs from the outer-knee to the hip. IT band syndrome is when the band becomes inflamed from too much use.
The pain: I feel it above my knee and the outside of my hip. Its dull and achey.
The treatment: Acupuncture helped get the pain down from throbbing to dull so there was progress. I wish I could afford deep tissue massage for this as well. I am also using a foam roller. I just bought a new roller because my old one was caving and not really doing the job it was supposed to be doing.
Stretching and yoga has provided relief
How did this happen?
I ramped up too quickly from my back injury into cycling and running. I stupidly ran 12.7 miles the day before a half marathon race. The race was a training run but still, it was dumb of me considering I had just got back to training only five weeks before. I also had incorporated speed work once per week which also added to the impact on the IT Band.
Take away is to ease yourself into any program-regardless of your level of fitness. Too much too soon will always leave you on the sidelines.
Wednesday, February 10, 2010
Sunday, February 7, 2010
The Mental Side of It-A PR
I have to admit, I was teary when I saw the results. I just wasn't expecting to break my 4-mile PR of 7:16 minute mile for a while. And I wasn't even racing to try-I was racing because I like to and wanted to get steady speedwork in before next weekend's half-marathon.
The odds were against me. It was 17 degrees out with a windchill and I was wearing four layers-one of which was a puffy patagonia jacket. I didn't care about bulk-I just wanted to be warm because in the last race, I was frozen.
About ten minutes before the race, my ipod died. Argh-I hate running without my iPod. I need music to block out everyone else's labored breathing. I thought the cold weather had turned off the iPod but it turns out I didn't charge it.
I decided not to fret because there was nothing I could do but just focus on my breathing and just run.
Usually at a race start, I feel pumped and excited. I felt sort of numb and ambivalent-I just wanted to have a good run and knew I could do that. I didn't feel numb because of the weather-that happened much later.
The first mile took me 7:30, which is slow for me, especially at the start. But in the first mile, there is arduous but short hill to push over and plus a gaggle of people to get around. I decided to speed it up and then started to realize that my face was frozen solid and my hands were hurting. I then just focused on my breathing.
After mile two, I had run a seven minute mile, which was better, but I was then starting to feel off. I felt like i had no oomph and wasn't feeling it at all.
I tried to stay calm and focused on my breathing versus my misery and blahness.
I schlepped from mile two to three-I think it took me about a 7:15 pace but that mile has three hills to pass. And then the last mile, I definitely wasn't having it so I kept repeating something in my head over and over again.
The funny thing is, I have no idea what I was repeating over and over. I cannot recall it for the life of me.
Whatever it was, I ran a good last mile and finished with a time of 28:54. (7:14 minute mile) While this is not a huge PR, it is one and the beauty of it is, it was highly unexpected. And happened in somewhat adverse conditions.
The lesson here for me is that sometimes I need to not give in to my body signals of pain too soon and learn how to manage them. I think I did a good job of that today.
Also, I think the speed work I have incorporated in my routine are working! (see prior post!)
The odds were against me. It was 17 degrees out with a windchill and I was wearing four layers-one of which was a puffy patagonia jacket. I didn't care about bulk-I just wanted to be warm because in the last race, I was frozen.
About ten minutes before the race, my ipod died. Argh-I hate running without my iPod. I need music to block out everyone else's labored breathing. I thought the cold weather had turned off the iPod but it turns out I didn't charge it.
I decided not to fret because there was nothing I could do but just focus on my breathing and just run.
Usually at a race start, I feel pumped and excited. I felt sort of numb and ambivalent-I just wanted to have a good run and knew I could do that. I didn't feel numb because of the weather-that happened much later.
The first mile took me 7:30, which is slow for me, especially at the start. But in the first mile, there is arduous but short hill to push over and plus a gaggle of people to get around. I decided to speed it up and then started to realize that my face was frozen solid and my hands were hurting. I then just focused on my breathing.
After mile two, I had run a seven minute mile, which was better, but I was then starting to feel off. I felt like i had no oomph and wasn't feeling it at all.
I tried to stay calm and focused on my breathing versus my misery and blahness.
I schlepped from mile two to three-I think it took me about a 7:15 pace but that mile has three hills to pass. And then the last mile, I definitely wasn't having it so I kept repeating something in my head over and over again.
The funny thing is, I have no idea what I was repeating over and over. I cannot recall it for the life of me.
Whatever it was, I ran a good last mile and finished with a time of 28:54. (7:14 minute mile) While this is not a huge PR, it is one and the beauty of it is, it was highly unexpected. And happened in somewhat adverse conditions.
The lesson here for me is that sometimes I need to not give in to my body signals of pain too soon and learn how to manage them. I think I did a good job of that today.
Also, I think the speed work I have incorporated in my routine are working! (see prior post!)
Monday, February 1, 2010
How hard was your last workout?
I have written a lot about the softer side of working out. But as I work toward a new triathlon season and new running season, I think about how am I going to improve my performance and overall results. The truth is, I want to be a lot faster. Don't we all?
The thing is, for the last few years, I had abandoned hard workouts for more moderately paced long distance workouts. I feel like I have plateaued and other people are catching up. Workouts have gotten easy. And while that is not all bad, that is not the path to improvement.
Lately I have been doing intervals to push myself. Following are some of my fave:
Running:
10X400s: I do these on the treadmill. I have gotten up to six and am working toward the ten. These make me nostalgic for high school track.
warm up: one mile
Run really fast for .25 on treadmill
jog super slow for .25 on treadmill
cool down one mill
For the first workout, do four and then increase by two until you get to ten.
8X800s on treadmill
Warm up: one mile super slow
Run hard for .5
run easy for .5
Repeat 4-8
cool down one mile
On the bike trainer or on an exercise bike:
warm up 10 minutes
ride hard for 3 minutes, easy for 6 minutes
repeat seven times
cool down for 10 minutes
I got this workout from Bicycling Magazine and the time on the trainer went by really fast.
It is recommended to do no more than two speed workouts per week.
I have a half-marathon race in two weeks, we shall see if the speed work paid off!
The thing is, for the last few years, I had abandoned hard workouts for more moderately paced long distance workouts. I feel like I have plateaued and other people are catching up. Workouts have gotten easy. And while that is not all bad, that is not the path to improvement.
Lately I have been doing intervals to push myself. Following are some of my fave:
Running:
10X400s: I do these on the treadmill. I have gotten up to six and am working toward the ten. These make me nostalgic for high school track.
warm up: one mile
Run really fast for .25 on treadmill
jog super slow for .25 on treadmill
cool down one mill
For the first workout, do four and then increase by two until you get to ten.
8X800s on treadmill
Warm up: one mile super slow
Run hard for .5
run easy for .5
Repeat 4-8
cool down one mile
On the bike trainer or on an exercise bike:
warm up 10 minutes
ride hard for 3 minutes, easy for 6 minutes
repeat seven times
cool down for 10 minutes
I got this workout from Bicycling Magazine and the time on the trainer went by really fast.
It is recommended to do no more than two speed workouts per week.
I have a half-marathon race in two weeks, we shall see if the speed work paid off!
Wednesday, November 11, 2009
Yin Yoga-Time for Discovery
Yin Yoga is passive yoga. There is no standing, there is no flow but there is deep stretching and connecting with the body.
In a Yin Yoga class, you will probably only do about fives poses. These poses are held for a longer period of time when compared to a traditional yoga class and last from two to five minutes. Don't get me wrong, its pretty intense to sit in a deep stretch. The cool thing is what goes on in the head while you are in the pose and the awareness the position brings with the body. Your body goes through several different emotions and sensations throughout the duration of the pose. Energy and tension is released and muscles are unlocked. I leave the class feeling lighter and taller.
Yin Yoga is a great juxtaposition to any intense workout routine such as running, biking, spinning, kick boxing, etc. It gives your body a change to work out any kinks or shortening of muscles that may have occurred during these exercises.
Some days you may be feeling tired and may not feel like a workout-I suggest trying Yin Yoga as a way to get some blood flowing.
The caveat is that Yin Yoga classes are only gaining popularity and are hard to find. What I suggest is trying your own version at home and hold some passive stretches. Light some candles and turn on calming music that will not distract.
While in the stretch, let your body relax into the position and release all tension in your shoulders and just let go. Focus on the breathe. When you come out of your stretch, do it so gently and take your time.
This is not a workout that will burn a lot of calories but this workout supports your other activities and is a way to show gratitude to your hard working body.
Tuesday, November 10, 2009
Lesson Learned: Holistic Recovery Plan
On my road to recovery, I have mentioned that I am fascinated with all that I am learning about the body and healing. I am used to being in the mindset of "go, go, go" and "burn, burn, burn" that I sometimes leave my body behind. Now that I am in this state of awareness of my body (and believe me, the nagging back pain won't let me think otherwise) I am learning about two different approaches when it comes to healing.
I am now two weeks to the day post injury. I am better in the sense I can move around and am not wincing in pain every time I sneeze or bend forward. I was not better in the sense that my anti-inflammatory pills were making me extremely drowsy and my butt was getting so tight that it was it basically in my shoulder. This is because my physical therapist told me not to do yoga. Oh yeah, I did swim and do the elliptical last week which I think only made matters worse because I could not stretch afterward.
My massage therapist is encouraging me to do yoga, however, and her point is that what caused my injury was not the typical reason a person slips disc. I am not overweight and I am not out of shape. But, I am EXTREMELY inflexible. And this is because partly of my genes but mainly because I have not honored this ever so important practice and have worked it into my regimen. Additionally, I am encouraging bad habits because I keep doing cardio activities that just reinforce the injury and what caused it.
Anyway, her point was why in the world did my physical therapist have me do strengthening exercises and encourage cardio when I am already strong and that is not the reason why I got hurt in the first place. And why in the world am I still getting tighter?
It seems, my physical therapist prescribed me a recovery plan that was fit for an overweight and out of shape man. My massage therapist asked if my physical therapist even touched my body. It turns out she hadn't and as a result there was no way she could have known how tight my glutes and hamstrings are thus not really understanding what caused the injury.
So, today I am embarking on a new recovery program. First off, I am ditching the anti-inflammatory pills, which were making my life miserable. I am now taking flaxseed oil which has anti-inflammatory powers. I am going to do gentle yoga every day until my back pain is gone. And I will walk or swim as long as I don't feel pain but will not push in either discipline.
We will see in a couple weeks how I feel by taking this holistic approach to recovery. I guess, if I am writing about being on the bike and getting back on the marathon training horn in a couple weeks, we know it worked.
I will vow to keep stretching and make yoga a part of my life even after I recover. :-)
ps-will write about how I am managing my diet in this less active time. it's hard!
I am now two weeks to the day post injury. I am better in the sense I can move around and am not wincing in pain every time I sneeze or bend forward. I was not better in the sense that my anti-inflammatory pills were making me extremely drowsy and my butt was getting so tight that it was it basically in my shoulder. This is because my physical therapist told me not to do yoga. Oh yeah, I did swim and do the elliptical last week which I think only made matters worse because I could not stretch afterward.
My massage therapist is encouraging me to do yoga, however, and her point is that what caused my injury was not the typical reason a person slips disc. I am not overweight and I am not out of shape. But, I am EXTREMELY inflexible. And this is because partly of my genes but mainly because I have not honored this ever so important practice and have worked it into my regimen. Additionally, I am encouraging bad habits because I keep doing cardio activities that just reinforce the injury and what caused it.
Anyway, her point was why in the world did my physical therapist have me do strengthening exercises and encourage cardio when I am already strong and that is not the reason why I got hurt in the first place. And why in the world am I still getting tighter?
It seems, my physical therapist prescribed me a recovery plan that was fit for an overweight and out of shape man. My massage therapist asked if my physical therapist even touched my body. It turns out she hadn't and as a result there was no way she could have known how tight my glutes and hamstrings are thus not really understanding what caused the injury.
So, today I am embarking on a new recovery program. First off, I am ditching the anti-inflammatory pills, which were making my life miserable. I am now taking flaxseed oil which has anti-inflammatory powers. I am going to do gentle yoga every day until my back pain is gone. And I will walk or swim as long as I don't feel pain but will not push in either discipline.
We will see in a couple weeks how I feel by taking this holistic approach to recovery. I guess, if I am writing about being on the bike and getting back on the marathon training horn in a couple weeks, we know it worked.
I will vow to keep stretching and make yoga a part of my life even after I recover. :-)
ps-will write about how I am managing my diet in this less active time. it's hard!
Monday, November 9, 2009
Common Sense Caution
Two things happened this morning which inspired me to write this post; recent Central Park muggings and a person I admire and adore asked me whether or not they should get a helmet when they buy a bike. Getting out and exercising is a wonderful thing but safety should always come first:
1. I don't care who you are, don't exercise in the dark alone. You can fall or get mugged. It is just not worth it. This is sexist of me but I would still say exercise extreme caution if you are a female exercising in the dark with a female friend. I feel less threatened when I am exercising with a male partner in the dark. Regardless, be super aware and do it in a well lit area.
Additionally-if you are really itching to get a workout in, pay a fee and get a day pass at a gym.
2. If you are alone and exercising during the day, try to stay in areas with people around. Even while riding my bike, I have been harassed by men in cars, so it is best to stay in areas where people can see you and help you if you are in trouble. And if you are ever harassed, ignore whomever is harassing, take a mental note of license plate number and get to area of safety as soon as possible.
3. Listen to your gut. You may feel foolish and can't rationalize why you feel a certain way that you do but don't rationalize, trust it and do it what it says. Once I was on a long run up riverside park, I got to area that was west of Harlem and it was EMPTY. I decided to turn around even though I wanted my run to be longer. I just got a weird feeling about being all alone in the park. I have no idea if that was the right or wrong decision but I am still here.
4. Turn down your iPod or MP3. If you can't hear yourself breathe, it is too loud. This means you probably can't hear anyone else breathe.
5. Always wear a helmet-when roller blading or cycling. I don't care how stupid you feel. I don't care that it will mess up your hair do. If you are riding your bike without a helmet, you are an idiot.
6. If you fall while rollerblading or riding your bike, please do not put your arms out in front of you to break the fall. You will break your wrist and or collarbone. Instead, bend your arms right in front of you and hold them close to your chest. Practice falling on the bed.
7. There is never a reason to NOT have your cell phone or ID with you. Stuff it in your sports bra.
8. If you are going for a workout, tell someone.
9. If your work out could be longer than an hour, stuff a powerbar or gel and money into your sports bra. Fill that baby up! The reality is you may be gone longer than you initially thought and it can be helpful to have fuel on you.
10. Invest in getting road ID.
11. If you have a medical condition, such as asthma (i am talking to myself here) or allergy, have your tools for survival with you. You never know when you are going to get stung by a bee or when an asthma attack will strike.
Be safe, be brave and be strong!
1. I don't care who you are, don't exercise in the dark alone. You can fall or get mugged. It is just not worth it. This is sexist of me but I would still say exercise extreme caution if you are a female exercising in the dark with a female friend. I feel less threatened when I am exercising with a male partner in the dark. Regardless, be super aware and do it in a well lit area.
Additionally-if you are really itching to get a workout in, pay a fee and get a day pass at a gym.
2. If you are alone and exercising during the day, try to stay in areas with people around. Even while riding my bike, I have been harassed by men in cars, so it is best to stay in areas where people can see you and help you if you are in trouble. And if you are ever harassed, ignore whomever is harassing, take a mental note of license plate number and get to area of safety as soon as possible.
3. Listen to your gut. You may feel foolish and can't rationalize why you feel a certain way that you do but don't rationalize, trust it and do it what it says. Once I was on a long run up riverside park, I got to area that was west of Harlem and it was EMPTY. I decided to turn around even though I wanted my run to be longer. I just got a weird feeling about being all alone in the park. I have no idea if that was the right or wrong decision but I am still here.
4. Turn down your iPod or MP3. If you can't hear yourself breathe, it is too loud. This means you probably can't hear anyone else breathe.
5. Always wear a helmet-when roller blading or cycling. I don't care how stupid you feel. I don't care that it will mess up your hair do. If you are riding your bike without a helmet, you are an idiot.
6. If you fall while rollerblading or riding your bike, please do not put your arms out in front of you to break the fall. You will break your wrist and or collarbone. Instead, bend your arms right in front of you and hold them close to your chest. Practice falling on the bed.
7. There is never a reason to NOT have your cell phone or ID with you. Stuff it in your sports bra.
8. If you are going for a workout, tell someone.
9. If your work out could be longer than an hour, stuff a powerbar or gel and money into your sports bra. Fill that baby up! The reality is you may be gone longer than you initially thought and it can be helpful to have fuel on you.
10. Invest in getting road ID.
11. If you have a medical condition, such as asthma (i am talking to myself here) or allergy, have your tools for survival with you. You never know when you are going to get stung by a bee or when an asthma attack will strike.
Be safe, be brave and be strong!
Friday, November 6, 2009
Mom jeans may not be needed afterall....
On many accounts, having to go to Physical Therapy is a blessing in disguise. The biggest reason is that I am learning so much about the body and the tiny nuances that can make a difference in our physical well-being.
Yesterday, I learned about a muscle that is way down deep in my lower abdomen. Before I go any further, let me tell you, I never thought I would ever possess lower abdomen strength (just not in my genes) and I have resolved to the fact that my lower abs are always going to be a little poochy and I was going to be one who puts the "mom" in mom jeans.
Apparently, I may not have to wear mom jeans after all it is said and done...
My Physical Therapist had me lie down lengthwise on a foam roller and had me activate my abs. So I do-I tightened what I thought were my well earned swimmer's ab muscles.
"No, not those, she tells me, activate your lower abs."
"Um, what? I don't know if I have those." Is my response. I thought really hard and tried to have my brain talk to this unknown region of my body. "I can't find them," I tell her.
She then tells me to activate the area around my "pee muscles." Ok, I know what those are.
Once I found these long lost muscles, I then had to do some exercises on the foam roller where I lifted up my legs only by activating this hard to find muscle group. She said we are all taught to muscle through our workouts and focus on the six pack of abs but there are actually several layers of abdomen muscles. This particular group I was working is what supports the spine and protects it from, ahem, injury.
I am almost rolled off the roller many times as I tried to do this exercise-and found activating this muscle incredibly hard....and very humbling.
So, what is this muscle group?
This lower ab area is called the transverse abdominis. This area supports the spine.
(photo source: www.belmartpt.com)
If you are sitting at your desk right now, which you probably are, try to activate that muscle-contract for about a minute or so, just to get it activated. And when you do your next workout or walk, think about that muscle again. The beauty of this muscle is that simple contractions can help strengthen this area, thus protecting your lower back.
I would like to write about exercises one can do for this area, but I want to do some research on these and then make some recommendations.
In the meantime, happy contracting!
Yesterday, I learned about a muscle that is way down deep in my lower abdomen. Before I go any further, let me tell you, I never thought I would ever possess lower abdomen strength (just not in my genes) and I have resolved to the fact that my lower abs are always going to be a little poochy and I was going to be one who puts the "mom" in mom jeans.
Apparently, I may not have to wear mom jeans after all it is said and done...
My Physical Therapist had me lie down lengthwise on a foam roller and had me activate my abs. So I do-I tightened what I thought were my well earned swimmer's ab muscles.
"No, not those, she tells me, activate your lower abs."
"Um, what? I don't know if I have those." Is my response. I thought really hard and tried to have my brain talk to this unknown region of my body. "I can't find them," I tell her.
She then tells me to activate the area around my "pee muscles." Ok, I know what those are.
Once I found these long lost muscles, I then had to do some exercises on the foam roller where I lifted up my legs only by activating this hard to find muscle group. She said we are all taught to muscle through our workouts and focus on the six pack of abs but there are actually several layers of abdomen muscles. This particular group I was working is what supports the spine and protects it from, ahem, injury.
I am almost rolled off the roller many times as I tried to do this exercise-and found activating this muscle incredibly hard....and very humbling.
So, what is this muscle group?
This lower ab area is called the transverse abdominis. This area supports the spine.
(photo source: www.belmartpt.com)
If you are sitting at your desk right now, which you probably are, try to activate that muscle-contract for about a minute or so, just to get it activated. And when you do your next workout or walk, think about that muscle again. The beauty of this muscle is that simple contractions can help strengthen this area, thus protecting your lower back.
I would like to write about exercises one can do for this area, but I want to do some research on these and then make some recommendations.
In the meantime, happy contracting!
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