This week did not feel nearly as cold as previous weeks so running outside was actually fun. I mean on Wednesday I ran outside wearing a t-shirt & capris!! When reviewing my training schedule I was a little nervous about that tempo run. Running 2 miles at 10:00/mi was going to be quick but I was determined to keep an eye on my watch for the entire run (last time I watched it during the w/u and tempo but during the c/d I just ran what felt comfortable. This time I paid attention the entire time and adjusted appropriately (I feel like such a grown up runner sometimes!) and was proud of the results.
So I was feeling really good about my training -- right up until Wednesday night when some left hip pain started to bother me. Not so much that I took anything but enough to be annoying. Also, my Crohn's (which is on my right side) started bothering me too so I had equal pain on left & right side. Anyway... on Thursday I thought I'd do yoga to hopefully stretch out whatever was bothering my hip (in my head it's my IT band) and it felt alright. I held most of the poses as long as they did on the DVD, which is probably a first for me, and did some that I'd never done before. However, the hip really started hurting after my treadmill run on Friday.
Monday: Run, 4 miles, easy
Tuesday: Cross train
Wednesday: Run, 4 miles, Tempo (w/u, 2 mi @ 10:00, c/d)
Thursday: Strength train
Friday: Run, 30 minutes, easy
Saturday: Run, 5 miles
Sunday: Rest
And here's how the week actually went:
Monday: Bike trainer, 60 minutes
Tuesday: Run, 4 miles @ 9:56/mi
Wednesday: Run, 4 miles, Tempo (w/u @ 11:01/mi, 2 miles @ 9:50/mi, c/d @ 11:04/mi)
Thursday: Yoga (I haven't done yoga in months and it felt good)
Friday: Run, 30 minutes, on the treadmill. Walked an additional 30 minutes for a good cool down
Friday night I started having a lot of hip pain. I tried foam rolling it but that actually made it worse so I ended up resting on Saturday and Sunday.
Saturday: Rest
Sunday: Rest
I'm hoping that the few days of rest will be enough to let me run again soon. The bike trainer is the only "new" thing I'd been doing before the pain started so I might lay off that for awhile and see if the pain goes away.
How do you deal with injuries? How do you get back to training? Just pick up where you left off or do you back off training for a few days? Please tell me so I don't hurt myself. Again.
Oh, injuries ... they throw you curveballs when you least want 'em! I have been advised to take the time I need to heal (and remember that the rest is just as important as the work) and then return to the training plan already in progress. It has worked for me thus far! Best of luck bouncing back.
ReplyDeleteWhen you go back to the training plan do you start slow or just resume where you left off?
DeleteI resume where I left off, but cautiously. So, yes, a bit slower ... until I have my legs back, anyway. After I was cleared to run again following a micro-tear in my Achilles, I didn't quite trust myself. If I felt a tweak, I pulled back, and occasionally cut a run short. Listen to your body; it will not steer you wrong!
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