tag:blogger.com,1999:blog-91560458627079614612024-02-20T12:36:57.815-06:00C. Beth Run.C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.comBlogger263125tag:blogger.com,1999:blog-9156045862707961461.post-27875939292747715442011-06-29T19:05:00.002-05:002011-06-29T19:08:40.167-05:00UpdateWell, it's been 20 days since I blogged here. I suppose an explanation is warranted!<br /><br />I ended up making an appointment to see the physical therapist I saw last November. I also decided to take a break from running, just walking instead, to let my IT band area heal.<br /><br />I ended up cancelling the PT appointment due to a sick kid, but I decided not to reschedule. I think with just walking, there is a good chance that time will heal this injury. I'm taking the wait-and-see approach right now, hoping I don't have to go back to the doctor, but open to that if necessary.<br /><br />I've been walking two to three times a week the last few weeks. It's going pretty well. I feel like my leg is gradually improving, but it's definitely gradual. I'm hoping after a few more weeks, things will be much better.C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com4tag:blogger.com,1999:blog-9156045862707961461.post-25862238893417805182011-06-09T07:56:00.002-05:002011-06-09T08:28:36.297-05:00Run #250Started with .3 miles walking. Then 1.7 miles of 2 minute run/1 minute walk intervals.Then knee was feeling a little achy so I walked the last mile. This is run #250 for me, and I said if my IT band wasn't doing well by now, I'd go back and get help. I'm not sure...it's getting BETTER but not doing WELL yet. Just not sure what to do.<br /><br />Edited to add...Decided to call the chiropractor. I'll pick up the phone when their office opens. We have plenty of money in our health savings account and I'm ready to spend some of it trying to get this worked out.<br /><br />3.07 miles, 39:04 (12:43/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-74165389589332199912011-06-07T07:44:00.003-05:002011-06-07T07:50:27.404-05:00Run #249Walked for most of the first half, and then realized I needed to go a little faster to get home in time for hubs to leave for work! So I started alternating sprint intervals & walking. My leg feels good when I'm sprinting. Overall my IT band was just feeling a little off today, and I think all the walking with a bit of sprinting was a good combo. (When I tried to run more slowly my IT band quickly got that "barely achy" feeling so I stopped.)<br /><br />After my next run I'll determine whether or not to check out that chiropractor my friend has been telling me about. <br /><br />I'm considering this a run even though I walked for so much of it. I figure I got training and cardio benefits from the sprint intervals.<br /><br />2.8 miles, 37:30 (13:23/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com1tag:blogger.com,1999:blog-9156045862707961461.post-10530165140131293452011-06-04T09:51:00.002-05:002011-06-04T09:54:19.560-05:00Run #248I'm back to running...but using an incredibly conservative IT band recovery plan which involves plenty of walking. It seems to be working. <br /><br />I started with a 1 mile walk, then switched to my normal 4 minute run/1 minute walk strategy for 20 minutes. I felt a <span style="font-style:italic;">little </span>tightness and stopped so it didn't turn into pain. I walked another mile or so, then ran for the last 6 minutes. <br /><br />My leg feels great. It's hard to embrace walking, but I need to--for now, at least. It seems to be a very good way to get in some miles while still letting my leg recover. I look forward to the day when I don't have to be <span style="font-style:italic;">so</span> careful though!<br /><br />4.21 miles, 1:00:37 (14:23/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-47704849977121879182011-06-02T08:46:00.002-05:002011-06-02T08:49:30.369-05:00A nice walkWell, my leg CONTINUED to hurt all week--I haven't run since last Thursday. I decided it's silly to just stay home; I'll walk instead of running while this is healing. Being on my feet (not running) seems to help me get better.... I was doing great after 10 1/2 miles at Relay for Life! So I think walking is an excellent recovery option.<br /><br />I have a new running partner--excited about that! Well, for now she's a walking partner.... She doesn't mind walking once a week, as past foot surgery has left her limited on how much she can run anyway. So we did a nice walk. I got my exercise in, felt like my leg loosened up, and enjoyed a nice morning.<br /><br />A friend has told me about great success she had at a chiropractor for her ITBS. I've been hesitant to go back for more work on it because with our health insurance, doctor visit costs add up very fast (high deductible.) But I plan to try to run again when this is definitely feeling good, and if it's not really doing well by Run #250 I'll probably try her doctor.<br /><br />3 miles(ish), 50 minutes(ish)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-54456855271823825602011-05-26T06:45:00.000-05:002011-05-26T06:46:13.082-05:00Run #247I joined up with a local group to run, but my IT band cramped up and I had to drop back and walk for most of the last half. Always hard to know what causes that, but I know one thing--I need my walk breaks. They let me alternate what muscle groups I'm using. No more running without walk breaks until I'm totally past this.<br /><br />Frustrating when I thought I was mostly past this....<br /><br />4.37 miles, 1:03 (14:24/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com1tag:blogger.com,1999:blog-9156045862707961461.post-41513960848041359152011-05-21T10:48:00.002-05:002011-05-21T13:05:44.554-05:00Run #246Hooray, a medium-ish distance run! It's so nice to be able to do that again. I will say, this run just didn't feel great today. Humid, not enough energy, legs kinda achy for whatever reason. But my IT band did quite well. Tightened a bit but no pain at all. Some runs just aren't that easy, and that's okay.<br /><br />I did a b<a href="http://cbethblog.blogspot.com/2011/05/soyou-run-barefoot.html">log post on my main blog </a>with an update on my barefoot running...well, really, my lack thereof. I've embraced minimalism at this point, and it seems to be the right place for me. The post explains more, and includes a call for all runners to hold hands under a rainbow, unified by drinking Coke. Or something like that.<br /><br />4.72 miles, 51:42 (10:57/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com1tag:blogger.com,1999:blog-9156045862707961461.post-51819578162294905482011-05-19T08:06:00.002-05:002011-05-19T08:09:06.378-05:00Run #245YIPPEE! My IT band felt normal today--as in, I just really didn't feel it. Not only was it not painful; it wasn't "achy" or "tight" either. I'm SO happy that it is finally feeling normal again after a month and a half of trouble! I think I'll try 5 miles or so this weekend...nothing too long, but long enough to make me feel like I'm getting in a good weekend run. I'm thrilled!<br /><br />I'd hoped it would be cease being a problem by Run #250. If today is any indication, I didn't have to wait that long! I've noticed the last couple of days that when I roll the area, it's sometimes hard to even find tight spots to roll; it's gotten so loose. And I think the inflammation that was so easily making it sore must have finally healed too. Such a great feeling.<br /><br />2.91 miles, 30:00 (10:18/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com1tag:blogger.com,1999:blog-9156045862707961461.post-27901225736982473952011-05-18T18:28:00.000-05:002011-05-18T18:29:03.469-05:00Run #244This was yesterday (forgot to log it then.) I was happy to be able to do my normal, hilly 5K without my IT band cramping! It was a little tight, but such an improvement. I really AM recovering. (Yay!) And it was beautiful weather--nice to have a break from the heat.<br /><br />3.1 miles, 31:15 (10:05/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-82358741953717021442011-05-16T12:38:00.001-05:002011-05-16T12:39:12.856-05:00Run #243I participated in Relay For Life last weekend. I did 10 1/2 miles, and probably 2 1/2 or 3 were running (short spurts, in between all the walking.) <a href="http://cbethblog.blogspot.com/2011/05/relay-for-life-2011.html">My full recap is here</a>.C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-36157826362168126132011-05-12T08:46:00.000-05:002011-05-13T15:54:17.718-05:00Run #242Okay, the weather was pretty miserable--73 degrees, 94% humidity. Not adjusted to that yet this year! But I'll take humidity over pain ANY day, and my IT band felt better than it's felt in a couple of weeks.<br /><br />The form change (slightly higher knees) plus all the other stuff...reduced mileage, rolling, stretching, strengthening--all seems to be coming together, and I think by next week I'll be back to my normal 5K route, and soon after that, some longer runs again.<br /><br />A little stiff afterward, but it's just SO improved over where it was. Hip hip hooray!<br /><br />2.47 miles, 26:07 (10:34/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-42940505977952872022011-05-10T09:08:00.002-05:002011-05-10T09:09:19.138-05:00Run #241I started with some high-knee drills, and during the run, I focused on lifting my knees just a bit. I feel like my upper legs are working harder, but it somehow takes the stress off my IT band, and it doesn't hurt to run that way--so I'll keep doing it, and it'll get easier. IT band still very slightly achy when I stopped running, but not during. Stretched during every walk break. Healing slowly but surely.<br /><br />2 miles, 24:11 (12:05/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-40821232317079699522011-05-07T09:59:00.000-05:002011-05-07T10:00:29.739-05:00Run #240I ran to Starbucks this morning, and my IT band held up pretty well. It was tightening up near the end, but no actual pain, and stopping to stretch it was helpful! <br /><br />I decided to walk home. It actually got pretty achy during the walk, but at the end I switched to grass instead of sidewalks, and it loosened up. I'm going to do as much grass running as I can during my runs as I continue to work through this. <br /><br />Today's run made me feel like my IT band is improving even though it's a slow improvement. I'm thankful for EVERY mile I can run or walk!<br /><br />Run: 2.21 miles, 23:09 (10:28/mile)<br />Walk: 2.29 miles, 44:15 (19:19/mile)<br />Total: 4.6 miles, 1:07:24 (14:39/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-60856364868375488122011-05-05T09:24:00.002-05:002011-05-05T09:37:15.266-05:00Run #239Still trying to get past the IT band stuff. I'm really working hard on getting my legs loose & strong so even though I'm not running much, I'm staying active doing other exercises. When I do run, I'm experimenting with form changes to see what helps. It's frustrating to me that it's taking so long to get past this (had to stop and walk after awhile today) but I'm definitely learning about my body and I'm determined to be stronger in the long run. I'll get that mileage back up eventually!<br /><br />Hmm, I wonder if it's reasonable to hope that this is worked out by Run #250? I think so. That'll be about 4-5 weeks from now.<br /><br />At this point I feel like I have so much good advice, and I'm putting it into practice. Targeted strengthening plus whole-body strengthening. Form (minimizing side-to-side motion of hips, etc.) Effective rolling techniques. The one thing I could add back in is physical therapy, where he could do Active Release Technique on me again. But that gets expensive very quickly, so I really want to get past this without PT if I can, even if it takes a little longer. If I seem to plateau for too long, though, I'll probably head back to the doc.<br /><br /><br />2.57 miles (not sure on time.)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-45953191564427545932011-05-05T09:22:00.001-05:002011-05-05T09:24:51.763-05:00Run #238Oops, forgot to log this run here! It was last Thursday (4/28):<br /><br />Still taking the conservative approach as I work through the rest of the IT band stuff. I did feel tight today. But I've found a way to slightly alter my gait down stairs that helps. (I'm up and down the stairs at home a lot!) And yesterday I found some tight spots in my quad that weren't getting totally worked out with the foam roller, but I'm getting to them with the massage ball. <br /><br />I'm definitely doing better, but it may take a little while before I am totally past this and can bring my mileage back up. Today I did 2 minute run/1 minute walk segments, hoping the faster running + extra walking would help the leg. Don't feel like it helped, but considering that the running segments were at a faster-than-usual pace, I think this was good for training. I'll probably do this 2:1 run/walk ratio occasionally for that reason, even though overall it's slower.<br /><br />2.31 miles, 26 minutes (11:13/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-90763345953776195882011-04-26T08:31:00.001-05:002011-04-26T08:31:42.191-05:00Run #237Whew, it was humid out there! My IT band felt good today, which was such a relief. :) It's just a tiny, tiny bit sore now, but I think it's 90-95% recovered. I'm glad I've brought my mileage down; it's helped a lot. Feels good to be consistently doing strengthening exercises too. Looking forward to running MORE soon though!<br /><br />3.1 miles, 30:37 (9:52/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-32331440370673572332011-04-23T10:49:00.001-05:002011-04-23T10:50:57.325-05:00Run #236Because of my new strategy for getting my IT band healthy again ("Be cautious instead of being stupid"--a good strategy), I decided to forego a long run today. Instead my 5-year-old and I ran/walked to Starbucks together. Lots of distraction & whining (from her!) during the run, but we finally came to an understanding--She's allowed to stop and pick flowers or pick up roly-poly bugs during our 1-min walk breaks if she runs the whole way during our 2-min run intervals. Thanks to this plan, she finished the run strong.<br /><br />My IT band is actually getting a lot better. I could still feel that it's not 100% during the run today, but when I'm just walking around the house & up and down the stairs it's doing quite well. So I think I'm close to being mended (again.)<br /><br />2.24 miles, 46:04 (20:33/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com1tag:blogger.com,1999:blog-9156045862707961461.post-76124003487690328102011-04-21T07:47:00.000-05:002011-04-21T07:48:08.215-05:00Run #235I had great energy and was making great time, but about 2 1/2 miles in my IT band was getting achy. Why? Because a couple of times lately I've run through the pain, and I SHOULDN'T HAVE. So I've learned my lesson. I walked the rest of the way. <br /><br />I hate that this is an issue again, but at least I've learned that I have to be willing to stop when it STARTS hurting instead of trying to run through it. Hopefully I'll get past it (again!) soon. <br /><br />I'm trying to be more consistent with my strength training so that I can get my legs & core stronger, which should help. And of course I'm rollin', rollin', rollin'.<br /><br />3.1 miles, 35:43 (11:31/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-46540789518958071072011-04-16T09:28:00.002-05:002011-04-16T09:31:00.268-05:00Run #234Wow, perfect running weather! This was a great run, lots of energy. Great way to start the weekend!<br /><br />I'm proud of my distance--not because it was far, but because it was shorter than I wanted it to be. I had 2 possibilities of Starbucks locations I could stop at. (Yes, we have LOTS of Starbucks in the 'burbs.) I stopped at the first because my IT band was telling me it's not quite recovered from my too-long run two weeks ago. So I listened, and now my IT band is fine. I'm glad I made myself stop. In another week or so I can probably do a longer run if I want to!<br /><br />6.38 miles, 1:09:34 (10:54/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-44374670761715496952011-04-14T11:07:00.000-05:002011-04-14T11:08:37.417-05:00Run #233Heavy legs, tired body, side cramps, humidity. Just reminding myself of my running mantra:<br /><br />Hard runs build endurance. Easy runs build motivation. Every run builds my body, mind, and soul.<br /><br /><span style="font-style: italic;">(This was definitely in the hard run category.)</span><br /><br />3.1 miles, 31:59 (10:19/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-27405899667500917312011-04-12T11:25:00.003-05:002011-04-12T11:30:18.242-05:00Run #232What a nice, relaxing run. I was running later in the morning than usual, and by the end it was low 70s and very sunny. Warmer than I like, but it certainly didn't ruin it. I've pushed so much lately, for both distance and speed, that I needed a run like this--slow, with a couple of stops (water & bathroom), with my IT band feeling good again.<br /><br />Transitioning to summer running is going to be so much easier this year. Most of my runs in the summer will probably be in the low 70s like today. The sun will generally be lower in the sky (since I usually run much earlier) but that will be balanced out by much higher humidity. I really was okay with the weather today--as opposed to last year, when it was getting warmer and I felt like I was going to DIE, before I adjusted to it! But last year as summer approached, I'd only been running for 6 months, and my endurance wasn't near what it is now. It's nice to look summer in the face, and say, "Yeah, I can take you on!" (Early in the morning, anyway! I'm NOT a 100 degree runner!!)<br /><br />I realized I've had PRs in the 1 mile, 5K, & 10K distances, plus a distance PR of 14 miles, all in the last 3 weeks or so. And as great as that sounds, my legs took a beating--I just pushed too hard. So today it was wonderful to enjoy running for the sake of running, not trying to break any records.C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-64814518134191232362011-04-09T13:56:00.001-05:002011-04-09T13:58:00.458-05:00Run #230 (Blue Bell Fun Run 1 Miler)As a family we took a trip to the Blue Bell Fun Run today (with Blue Bell Ice Cream afterward!) Chickie, my 5-year-old, did the 1-mile race, and I ran it with her. For the full race report with photos, <a href="http://cbethblog.blogspot.com/2011/04/blue-bell-fun-run-race-report.html">check out my other blog</a>!<br /><br />1 mile(?), 10:01C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-24551275839233235402011-04-09T13:55:00.002-05:002011-04-09T14:00:01.756-05:00Run #231: Blue Bell Fun Run 5K (PR!)Today was the Blue Bell Fun Run 5K, and I got a PR!<br /><br />After my 14-miler last weekend my IT band was <span style="font-style:italic;">not</span> happy. I didn't run all week, and it was doing much better today. It was a little sore during my run, but never really cramped up. I'm glad that I did the 5K instead of the 10K though. It'll probably be back to normal in a few days.<br /><br />For the full race report including photos, <a href="http://cbethblog.blogspot.com/2011/04/blue-bell-fun-run-race-report.html">check out my other blog</a>.<br /><br />3.1 miles, 29:06 (9:23/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-55341429768716036592011-04-03T15:07:00.000-05:002011-04-03T15:08:22.504-05:00A "recovery walk"Headed out this morning with my 5-year-old for a short "recovery run" after yesterday's long run. It ended up being mostly a walk. My IT band is mad at me for pushing so far yesterday. Oops. Looks like some RICE (Rest/Ice/Compression/Elevation) and rolling are in order and I expect I'll be fine in a week or less. I have realized if I'm going to push through discomfort like I did yesterday, I should only do it on race days. Not worth it to lose training this week just because I was stubborn yesterday.<br /><br />0.67 milesC. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0tag:blogger.com,1999:blog-9156045862707961461.post-65196940995543711252011-04-02T14:40:00.003-05:002011-04-02T15:01:05.396-05:00Run #229First time ever running 14 miles. 6 miles in, my IT band was cramping up but I tried a new way to deal with it, and it worked. I took an extended walk break (maybe 12 minutes) and then switched to 1 minute fast running/1 minute walking. The fast runs stretched my legs, and the walks gave my muscles a break. After a little while I was able to have longer run segments though I still walked more than usual. Not an easy run but very enjoyable. <br /><br />I incorporated about 1 or 1.5 miles barefoot in the middle. I'm still finding that running barefoot on concrete & asphalt can lead to me feeling like I have stone bruises in the pads of my feet. Same thing I dealt with last fall when I switched to 100% minimalist shoes, but this isn't nearly as bad as it was then. I'm just going to be really careful about two things: how quickly I rebuild my barefoot mileage, and where I step. (Stepping the balls of my feet on sidewalk cracks makes it worse.) <br /><br />If I need to do most of my miles minimalist instead of barefoot, even all summer long, that's fine. Being barefoot even for a short time reminds me of what a gentler form feels like, and I think some of that sticks around when I put the Vibrams back on. <br /><br />13.98 miles, 2:48:36 (12:03/mile)C. Bethhttp://www.blogger.com/profile/06644509313017237164noreply@blogger.com0