2019 – 2nd Quarter Fitness Summary

As June progressed I began looking forward to writing this post to see how track season and my hamstring injury and rehab would affect my stats compared to the first quarter of 2019.

April was the busiest month of track season with typically two competitions per week.  It severely limited my time to train.  Despite that I still raced the Cancer Crushin 5k.  I took off 8 days from working out and had 8 days of running totaling 33.35 miles.

In May I ran the Turkey Hill Country Classic 10k and that’s when I knew I had to take time off from running or I would end up with a serious hamstring issue.  Those two weeks were torturous at times as I felt no other workout besides running offered the endorphin high I so desperately sought.  I was limited to upper body, core and rehab based workouts.  After visiting a sports medicine doctor I was given a walk-run plan which help me to refocus my frame of mind.  I took off 5 days from working out and had 10 days of running/walking totaling 25.67 miles.

In June I began to run more and walk less in my plan.  I also started to develop more strength in my weakened hips and glutes thanks to physical therapy.  I took 4 days off from working out and had 12 days of running/walking totaling 33.34 miles.

It shouldn’t be surprising to see such a drop in mileage factoring in the injury and rehab.  I am impressed to see such a limited number of days off though which shows I have been dedicated to maintaining fitness in other ways while I’ve healed.  I certainly hope the upcoming months will have more miles logged, but I’m not rushing back into training at this point.  This morning I ran 4 miles with my dad, the longest run I’ve completed since the 10k.  I’m ready to build back up to consistent 5-6 mile runs, but have no other goals set and no races lined up.  I’m just focusing on enjoying summer, working towards my personal trainer certification, and enjoying my runs.

What is the longest period of time you’ve ever had off from running?  Besides running, what other plans or goals do you have for the summer?

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95% Cleared

I had a physical therapy appointment on Thursday with the physical therapist who completed my initial evaluation.  I was excited to share with him my progress in rehabing my hamstring.

On Tuesday I completed a DailyBurn workout that involved upper body circuits followed by cardio circuits.  I didn’t modify any of the moves which meant I completed the actual jumps and quick movements.  While I didn’t go super intense, I did the workout in its entirety and didn’t notice anything in my hamstring.  I also had no dull aching while sitting later that night.  On Wednesday I completed another day of my walk-run plan, this time walking 5 minutes, running 20 minutes and walking 5 minutes.  The only thing I felt in my hamstring area was a bit of muscle soreness, but no actual pain/discomfort, rather an “I’m being worked” feeling.  Again I felt fine sitting that evening as well.

I told the physical therapist I felt 95% back to normal.  He asked me what was holding me back with the other 5%.  I said I wasn’t sure if I could go full force – jump or sprint without hesitation just yet.  He said that was normal in having the fear of re-injury and that the only way to be sure was to just test the hamstring.

He put me through a strength evaluation, stretching my legs in different positions and testing my resistance.  My legs seemed to perform equally.  Instead of having me do the glute/hip strengthening exercises that I had worked at past sessions, he had me work with a kettlebell and complete box jumps.  I’ve used a lot of exercise equipment in my life, but have never actually used a kettlebell.  He said that was to my benefit as most people use them incorrectly.  He had me start by swinging it through my legs with a towel through the handle for me to hold onto then progressed to just swinging it without the towel.  I had to really focus on driving forward fully and “popping” my hips at the top.  I think it was as mental of a workout as it was a physical one.

We then moved onto a series of jumps including squat jumps on and off a box.  My coordination was tested more than once with the exaggerated arm swings and I jokingly told him that despite being a hurdler in track, I really had no coordination.  There was no pain in my hamstring throughout any of the exercises.

I had hoped I would be cleared to stop going to physical therapy weekly (copays do add up!) at the end of the session, but he asked that I come back for one more.  He did allow me to cancel one appointment so that I would go at least two weeks before returning to allow me more time to work at home on power moves like dumbbell swings.

We also discussed my running as I’m wrapping up the final week of the walk-run plan.  We agreed that I should try to work on adding more time onto the runs vs going back to my usual training by miles.  It has been fun being limited to 30 mins and seeing how far of a distance I can log in that set amount of time, so I’m fine with trying this plan for now.  I have always been a mileage based runner over a time based, so it might be good for me to try something new.

I will finish my last day of the plan with a 30 minute run, no walking.  I plan to meet my running group on Wed. for their usual run and complete that final workout.  I know I won’t keep up with them pace-wise, and I certainly won’t cover the amount of miles they will (normally 5-6), but it’ll be good to see them again and run somewhere other than my neighborhood.

I really don’t have any plans to train for anything at this point and I’m ok with that.  I’d rather focus on building my total body strength and adding miles as they come.  It’ll be the first time I haven’t specifically trained for anything in nearly two years.  I’m treating it as a welcome break for me both mentally and physically in the hopes that when I’m ready to fully train again I’ll come back even stronger.

Do you train by miles or time or a combo of the two?  Have you ever changed training styles?

 

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Back to School

Back to school, back to school, to prove to dad that I’m not a fool…

Despite watching Billy Madison multiple times throughout my life I will always end up crying from laughing at certain scenes.  From the drunk penguin to peeing his pants, that movie is hilarious.  My favorite scene is when he is in the bathtub making the shampoo and conditioner argue and ends with “Stop looking at me swan!”

Like Billy I am officially “back to school” starting this Tuesday.  I had contacted NASM about their personal training certification prior to the start of track season.  I asked some questions and told the gentleman I would follow up once the season ended.  Waiting turned out to be a blessing in disguise.  When I contacted the gentleman again about registering for their personal trainer course and adding on the group trainer certification, it was actually during their biggest sale of the year which meant I could add on the group trainer certification for free!  I originally thought my entire coaching paycheck would be going to paying for the courses, but because of this discount I was able to only use part of it and use the other part to help payoff our scheduled trip to New Orleans this fall.

I chose their guided study package which provided a physical textbook in addition to the online version (I much prefer physical books to online ones) as well as access to a mentor and online discussion groups among other features.  I felt having access to someone to ask questions throughout the course would be very beneficial and worth the additional cost.  That package also includes one free retest in the event I wouldn’t pass the certification exam the first time.

I’ve already read through all the initial information and began the first module.  I want to try to get ahead as it appears two chapters are part of each module, and one module a week is covered for 10 weeks.  Week 5 contains an exam and week 10 has a practice certification exam.

I have taken a few Coursera classes for fun over the years, but this will be first legit studying and learning I have done since graduating college in 2009.  I have always been a good student (graduated as salutatorian of my high school class) and a great test taker, but I really want to focus on understanding the concepts rather than just memorizing definitions.  That will be a bit of a challenge as I’m naturally inclined to memorize things as my style of learning.  It is why I struggled with classes like physics where I could complete problems by memorizing formulas, but did awful at word problems that required fully understanding the concept.  I’m hoping I can train my brain to learn this a bit differently than how I’ve learned things in the past.

I’m excited to be studying something that I am passionate about in anticipation of where it may guide me in the future.  I have no intentions of leaving my current job anytime soon (working from home is hard to pass up, plus I like what I do), but I want to expand my options even if it is just some part time work on the side for fun and extra money.  I think it will also benefit me as an athlete and a coach.  Here’s to a new educational adventure!

Have you ever taken online courses for fun or for career change/advancement?  Do you have any tips for learning concepts vs just memorizing information?

 

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Run, Walk, Repeat

On Thursday I finished week 2 of the walk/run program prescribed to me by my sports medicine doctor to help rehab my hamstring injury.  I am at the point where more of the 30 minutes is spent running than walking hence run, walk, repeat instead of walk, run repeat.

I actually botched the final workout because I worked in the office on Thursday and forgot to look at the plan before I left the house.  I knew it consisted of 8 mins of running.  The initial walking period had been decreasing as well.  Based on those two things, I logically concluded that the workout must be 2 mins of walking, 8 mins of running with 1 min of walking for a total of 26 minutes and 2 mins of walking.  That is the workout I completed on the rail trail.  I returned home to discover that the workout was actually 5 mins of walking, 8 mins of running with 3 mins of walking for a total of 22 mins and 3 mins of walking.  Oops.

Fortunately my hamstring did well enough during the running portions.  I felt it during the first one and it eased up the longer I continued.  That seems to be the pattern lately.  It’s never actual pain, but rather just a reminder of “Hey, I’m still healing so don’t press your luck.”

Friday I had my second physical therapy session following the initial evaluation.  I started out with a 5 min warmup on the bike.  The rest of the 30 min session consisted of hamstring stretches, glute work on a stability ball, resistance band work and balance work.  While nothing hurt beyond a usual workout, my hips definitely fatigued easily.  That’s probably why it was noted in my visit summary “Patient demonstrated some core weakness throughout her hips and buttocks.  Reported and visible fatigue were noted during treatment.”

The ironic part in this rehab journey is that in anticipation of summer training, I had planned to do more balance/stability and glute work once track season was completed.  I knew I had muscular imbalances and needed to work on strengthening those areas.  Apparently my hamstring’s patience was exhausted waiting for me to start!  I’m just glad I didn’t do any worse damage to it, and that I’m starting to build some strength in those weaker areas.  The challenge will be once I’m cleared to fully run with no limits to make sure I keep consistent in maintaining strength in those weaker areas.

Do you have areas of physical weakness that you need to strengthen to be a better/stronger runner?  How do you incorporate “weakness work” into your workout schedule?

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Play is a Universal Language

The Saturday of Memorial Day weekend Jason and I met with Susan from church to travel to Lancaster to visit the Congolese refugee family* we were partnered with through Church World Service.  It was my second visit and Jason’s first.  After having a so-so first experience, more so because of being indirectly forced to drive there in the rain, I was hopeful that the second visit would be more enjoyable since the weather was great.

Earlier in the week I had texted the father to ask him if the family would be home for us to visit, and he said we were welcome.  Texting was a relief to my communication anxiety as originally I thought I would have to call and hope he would understand my English well enough to know what I was asking.  I’m not sure if he had any type of translation device on his phone, or used a Swahili to English dictionary, but I was glad we established the visit without any issues.

I had intended to go to Five Below to buy a soccer ball to take, but due to spending the morning at the car dealership buying Jason’s used Toyota Rav4, I didn’t have time.  Fortunately Susan took a route that enabled us to get off the highway and stop there before continuing to Lancaster.  I ended up buying both a soccer ball and a jump rope after remembering the CWS volunteer coordinator say that the girls liked to jump rope.

Upon entering the home we gave the father dominoes that Susan had bought, and I gave the children the soccer ball and jump rope.  The oldest boy took both gifts, particularly excited over receiving the soccer ball.  It became evident through our visit that while a daughter was the oldest child, the son was the leader of the children.  We mentioned to the parents about going to the park, using hand gestures to point in the direction we wanted to go, and shortly set out and around the block.  Susan had asked the father if they were coming and he said yes, but we don’t think he actually understood the question as only the five children joined us while the parents stayed home with the baby.

Three of the girls quickly began using the jump rope while Jason and I began kicking the soccer ball back and forth with the son.  His skills were much more advanced than either of ours even with wearing sandals.  Susan pushed the youngest daughter on a swing.  I eventually left Jason to keep kicking the soccer ball to help swing the jump rope.  Not being allowed to jump due to my hamstring injury was a good excuse to not embarrass myself in front of girls who clearly were masters at it.  They sang jump rope rhymes in Swahili and I would’ve loved to have known what they were saying to compare it to the old rhymes I sang in elementary school while jumping rope.

The children hadn’t seem to take an interest in the playground equipment, and I realized that they may not have ever encountered anything like it.  I guided the youngest child over and showed her how to go down the smallest slide.  She followed then proceeded to repeat the activity.  One of the other girls soon joined, and then I showed them the larger slide.  The youngest one was afraid, so I held her hand and guided her down the slide.  Jason, Susan and the other children soon joined us in exploring the equipment.  As the afternoon grew hotter one of the girls walked home to bring back a gallon of water and a cup.  I was uncertain if I should follow her, not knowing the area, but as other children were coming and going from the park I figured it was safe.

Jason, Susan and I sought out spots in the shade and it was very apparent the kids weren’t as bothered by the direct heat as we were.  Susan began a hand game with one of the children by clapping her hands on her legs, then clapping her hands together then clapping her hands against the girls’ hands.  The girl quickly caught onto the pattern.  I began to do the same with the youngest child.  I tried to recall various hand slapping rhymes I sang as a kid but couldn’t think of any.

After about an hour and a half at the playground we decided that was enough sun for the day, plus Susan had an event that evening to get to.  We walked the children home and their father encouraged us to come inside, but we implied we had to leave.  We gave the kids high fives and everyone stood outside waving until we had turned off their block.

I am so glad I didn’t let my fears of communicating keep me from visiting the family a second time.  Few words were spoken while playing with the children, but words weren’t needed to teach new things or share in the fun together.  Jason, who is not a kid person by any means, said that he had a great time and that he probably had more fun with those kids than any other kids in his life.  They were very well behaved and shared things with each other.  We could tell by the tone of the brother’s voice at times that he was giving the sisters orders, but none of them ever fought.  I was reminded how in a world of consumerism, with so many kids wanting the newest toys, that something as simple as a soccer ball and jump rope can keep some kids occupied for hours.  I am grateful for this cultural and growth experience and hope that we are bringing as much joy to this family’s life as they are to ours.

*Names have been kept out of the writing to ensure the family’s privacy.

 

 

 

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Walk, Run, Repeat

Last Monday I visited the sports medicine doctor who I saw years ago when I had knee pain after not experiencing much change in my hamstring from the rehab exercises prescribed by his athletic trainer.  I was reminded why he is one of the best doctors I’ve ever visited.  His thoroughness in the exam, ability to listen and respect that as an athlete I do know a thing or two about sports medicine, and eagerness to get me back to fully running again were of great comfort and reassurance.

After I passed a series of physical tasks, he had me lay down on the table with a heel in each of his hands and told me to push upward with each leg, a version of a single leg glute bridge in a sense.  My right leg lifted fairly easily, but my left one wouldn’t budge.  He diagnosed me with a grade 1 hamstring strain and recommended physical therapy to correct the obvious muscle imbalance between my hamstrings.  He also provided me a run-walk plan after giving me permission to “experiment with jogging”.

A green light to run after over two weeks of not running was very welcome and I completed the first day of the plan on Tuesday.  It consisted of walking for 10 minutes then alternating 1 minute of running with 1 minute of walking for 10 minutes then 10 minutes of walking again.  I was elated to be able to do more than just walk for a change even if I only ran for 5 total minutes.  I did feel my hamstring slightly during the run portions, but nothing severe and I didn’t feel anything later while sitting.  The next day I completed 10 minutes of walking, 15 minutes of alternating 1 minute runs with 1 minute walks then a 5 minute walk.  Again everything felt relatively good.

Thursday I had my evaluation with the physical therapist who felt that my injury was close to a month into the healing process.  He advised it normally takes three months to be fully back to normal.  Rather than add any additional rehab work, he advised that I should follow the run-walk plan and also add in some of my DailyBurn workouts so long as I avoided jumping, sprinting or quick change in direction (something also instructed by the sports med doc).  His thought was if I were to experience the stronger hamstring pain again we would be able to more easily identify what caused it if I was only doing two types of exercise programs vs several.  He said the goal was to gradually “load” the hamstring to enable the injured area to scar but maintain flexibility and strength.  He had me schedule four additional one a week physical therapy sessions.

Later that day I completed a DailyBurn workout that was focused on cardio and upper body strength.  I did the strength moves as shown, but chose the modified version of the cardio moves, doing step outs in place of jumping jacks, etc.  It felt good to do a full workout without issue and even better when I had no pain later in the evening.

Friday I completed day three of the run walk plan.  It kept the 10 minute walk but upped the running to 2 minutes alternating with 1 minute of walking for 15 minutes and the same 5 minute walk.  The route I took around the neighborhood had a few more gradual inclines and I felt the hamstring more than usual.  That evening while watching TV the deep throbbing returned, and it was hard to find a comfortable position to sit.  Anytime I woke up during the night I also felt a slight twinge going from being in bed to standing.

Slightly alarmed, I emailed the physical therapist Saturday morning and was grateful he gave me the option to do that.  He responded fairly quickly and advised rather than move onto day four of the run-walk plan to repeat day three again.  I was a tad bummed as I had hoped to finish all of week 1’s workouts that week, but figured best to take one step forward and one step back instead of two steps back.  I intended to do the workout again on Saturday, but Jason and I ended up test driving then buying a used Toyota RAV4 and had to meet a lady from church in the afternoon to visit the Congolese family in Lancaster (blog entry on that to come later this week) so I had no time.  It ended up as a day off which probably wasn’t a bad thing.

This morning I repeated day three and still noticed the hamstring, but not to the extent I did on Friday.  I also had no pain upon sitting and using the laptop for an extended period of time which was a good sign.  It feels like a slightly slow, tedious process to get back to fully running again and I know my running group is missing me.  I am really grateful to be running at all though even if it’s a limited amount and requires monitoring my Garmin watch a whole lot more than I ever normally do.  Sometimes it’s even a bit fun to go from walking to running and that’s saying something given I hated fartlek workouts in high school.  Who knows, maybe it’ll catch on that I’ll someday do speed workouts that go from running to sprinting for a few minutes!

 

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From Negative to Positive

I was all set to write a blog entitled “The Mental Effects of Not Running” to describe the neurotic mindset I had at the beginning of the week.  The athletic trainer called Tuesday morning to follow up on my progress since last week, of which there wasn’t much.  The long lasting dull ache seemed to have subsided, but I still felt twinges in my hamstring especially bending certain ways.  The rehab exercises I was prescribed seemed to make my hips ache and piriformis muscle sore more than help my hamstring.  It was decided that I should see the sports medicine doctor and an appointment was scheduled for tomorrow.

I stewed in my misery Sunday through Wednesday, the rain at the beginning of the week serving only to dampen my mood further.  My apologies to Jason for my constant crankiness seemed to stop having meaning.  Fortunately Wednesday afternoon I went for a haircut and my hair dresser, Steph, is also a runner.  I lamented over what my hamstring issue could be, and she told me how six weeks out from a planned half marathon in Las Vegas she had an acute glute injury.  She visited the doctor I will be seeing, and while she didn’t detail her treatment, she was able to run the half marathon pain free and has been fine since the event.

Steph’s story reminded me that I am doing the right thing in backing off from running until I know what’s wrong.  Yesterday marked two weeks since I last ran, at the Turkey Hill 10k, and it’s the longest non-running streak I’ve had in close to two years.  I know that while I am losing some speed (not that I’ve had much with limited training during track season) I am not losing my total fitness.

I took two walks this week.  One I spent on the phone catching up with my mom, and the other I used to enjoy the nice weather.  While I logged the times on my workout sheet, I didn’t dwell on the slowness of walking compared to running.  I completed a few more sessions of rehab exercises.  Yesterday I spent nearly two hours cleaning out the flower bed and planting new flowers.  This morning I did an upper body workout as well as a short mobility one.  I am reminded that I’m not immobile and that any movement is good movement.

Flowers

The end result of two hours spent gardening instead of running

I am reminded that I once believed I would never run more than 2-3 miles without knee pain ever again.  I have since gone on to run several races of varying distances and have only experienced the pain when I haven’t warmed up thoroughly enough.  I have known runners who have recovered from major injury setbacks (talking about you Run Eat Ralph!) and I know this is not a major injury.

I will listen to the doctor.  I will do the rehab even when it nearly bores me to tears.  I will strengthen my muscular imbalances.  I will not think about signing up for races until I am healed.  I will take each day one at a time.  I will be grateful that I can complete any workout, even if it’s not the type I prefer.

I will come back stronger, physically and mentally.

 

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