Returning from an injury is tough. No surprise there! I've found that it is not so much the physical return that is hard, it is more of the mental. If you are cross training effectively, you are certainly able to maintain a fitness level. So, when you get back out there, you feel as if you can go forever, and want to!
I was allowed to run yesterday for the first time this year. A humbling experience, considering that last year I had already run 25 times. It was a blissful five minutes of exercise. Free of the pool and the shackles of the exercise bike, I was able to loop my block approximately 2.5 times without pain. It was awesome to feel the wind in my hair and the ground under (healed) foot. Even better, no pain. Now, I know this feeling will not last. There is usually a bit of residual soreness/pain that occurs in the area of a healed stress fracture. I've got my ice packs to take care of that. I don't care because I'm running again.
It was a struggle to stop at the 5 minute mark. I felt great and wanted to head back on my trails and explore what I've missed in the last month. I wanted to race through the woods and hurdle fallen trees. But I didn't. I don't want to get injured again, so I will do my best to rein it in and be smart. As with most distance runners, I'm great at knowing what I should do, but terrible at executing it. This time, I'm going to be good. I'm going to take my time in building, both in duration and intensity. I'm going to do all the little things: stretching, icing and strength work. I'll be stronger and I'll take recovery days. I'll listen to my body. I'll make hard days hard and easy days easy.
I'm sure I've made and ignored these promises to myself before. I'll probably make and ignore them again. However, if one day soon I am out doing something I shouldn't, if I remember this post and it slows me, even for a couple of minutes, then it is worth it. At least I've written it out for others to hold me accountable.
Wednesday, January 26, 2011
Sunday, January 23, 2011
Decisions Decisions
Every year around this time I get overly confident in my athletic abilities. Perhaps it is a birthday-season crisis, perhaps it is the new year. Whatever it is, I begin thinking about competing again.
It is not as if I don't run, because I do. Those of you that have read this blog know that I actually ran every day last year. It is not like I don't enter races...I do that too. Heck, I even managed a win in a local 5k last year. I'm talking about training and competing with a singular focus on running fast at one event. For some reason, I get this feeling that I can still run fast, even though I ended my official competitive career almost a decade ago. In the time since my last step "in anger", I've built a nice little life around running. Working and coaching in the running industry has given me a bit of an outlet that I've used to fill my competitive urges. But I always wonder if I could actually return to a level that I consider "fast".
The decision to actually be competitive again is only one of the issues. The other is, what distance do I want to run? In my job, I am constantly asked how many marathons I have run. It is as if people don't realize that there are other races out there in which to compete. I've coached tons of marathoners, and long runs in training have been as much as 24 miles, but I've never raced the actual distance. So, in my head, I have put pressure on myself to think I should run a marathon. The half-marathon seems like a nice distance...it is certainly more popular now than ever. However, I always harken back to my first love, the track. I am getting older and have been out of the game for an eternity in track years. At 35, I'm well beyond the age range of good 800 meter runners. That is left to the younger folks. Am I too late to get back to the track for the 1500? 5k? 10k? Bernard Lagat is my age and still runs great 15s, and will make the move to the 5k this year. I know I'm not Bernard Lagat; never have been and never even pretended to be at or near that level. But can I be competitive in track races again? Can I beat kids that are 10+ years younger than I? Mentally I feel like I can, but physically, is it possible? I know from experience that I am not that talented. Every step I've run on the track has been through years of hard work. Could I find that magic again?
So, I'm back to the original question. One, do I attempt to run competitively again? Two, do I focus on longer distances or try to get back on the track. Once again, I am confounded. Ugh. Decisions, decisions...
It is not as if I don't run, because I do. Those of you that have read this blog know that I actually ran every day last year. It is not like I don't enter races...I do that too. Heck, I even managed a win in a local 5k last year. I'm talking about training and competing with a singular focus on running fast at one event. For some reason, I get this feeling that I can still run fast, even though I ended my official competitive career almost a decade ago. In the time since my last step "in anger", I've built a nice little life around running. Working and coaching in the running industry has given me a bit of an outlet that I've used to fill my competitive urges. But I always wonder if I could actually return to a level that I consider "fast".
The decision to actually be competitive again is only one of the issues. The other is, what distance do I want to run? In my job, I am constantly asked how many marathons I have run. It is as if people don't realize that there are other races out there in which to compete. I've coached tons of marathoners, and long runs in training have been as much as 24 miles, but I've never raced the actual distance. So, in my head, I have put pressure on myself to think I should run a marathon. The half-marathon seems like a nice distance...it is certainly more popular now than ever. However, I always harken back to my first love, the track. I am getting older and have been out of the game for an eternity in track years. At 35, I'm well beyond the age range of good 800 meter runners. That is left to the younger folks. Am I too late to get back to the track for the 1500? 5k? 10k? Bernard Lagat is my age and still runs great 15s, and will make the move to the 5k this year. I know I'm not Bernard Lagat; never have been and never even pretended to be at or near that level. But can I be competitive in track races again? Can I beat kids that are 10+ years younger than I? Mentally I feel like I can, but physically, is it possible? I know from experience that I am not that talented. Every step I've run on the track has been through years of hard work. Could I find that magic again?
So, I'm back to the original question. One, do I attempt to run competitively again? Two, do I focus on longer distances or try to get back on the track. Once again, I am confounded. Ugh. Decisions, decisions...
Sidetracked!
There are few things that are certain in life. Death, taxes and the sunrise are a few commonly used examples. I submit that, if you are a distance runner, one certainty is that you will get injured. It might be minor, it might be major, but if you are “pushing the envelope” at all, something is going to go wonky at some point.
I’ve been running for almost 20 years at this point. I’ve had a litany of injuries, everything from muscle strains and joint issues to the most insidious malady, stress fractures. Having a stress fracture isn’t like a normal broken bone. Most of mine have been in my metatarsals, the long bones in the foot. None of them were overly painful, more of a full time annoyance than anything. In fact, I ran through 4 or 5 of them. You typically don’t have to wear a cast; don’t have to do the crutches thing. At most you get a space boot looking thing that you have to Velcro up. People ask about it, you tell them what it is, then you go about your business while walking a bit more chunkily. Again, more annoying than anything else.
I bring this up because I am currently healing up metatarsal SFx number 6. It’s been a good time, not getting to run during my favorite time of the year and having to cross train. (If you aren’t good at reading sarcasm, this might not be the blog for you) I’m a huge fan of the pool and really love getting on the exercise bikes at the gym.
Truth be told, this development was not a complete surprise to me. Not that I have low bone density or problems absorbing calcium. No, I actually saw this one coming. The story goes like this: 2010 was devoted to running everyday. Not missing a day no matter the pain or sickness occurring. There were several times that it would have been easy (or smart) to skip a run. The blizzards, the heat waves, the growing pain in the middle of the right foot, the soreness after running down a mountain, the holidays. All would have been an easy and understandable day off. Not happening. So, around Thanksgiving time I started getting a little more than the normal soreness of the foot. At first, I thought it was soft tissue and treated it as such. After a couple of weeks I realized that I was feeling it even when I was off my feet. I would press around a bit, usually away from Shelly’s watchful eye, and realized what had happened. With just a few days left in 2010, I made the decision to run through the end of the year. New Year’s Eve was just a short run. Before leaving, I asked Shelly to make me an appointment with one of our sports docs. I got my last run in and headed to the doc. After a consultation and an X-ray (or Z-ray if you are familiar with Mitch Hedberg) it was determined that, yes, I did have a SFx. [FYI, x-rays are largely useless in seeing stress fractures until they are healing and a bit of calcium clouding is occurring. When a SFx is in it’s infancy, the best course for a diagnosis is a bone scan or MRI.] I was able to beat the doc to determining the best actions from then on, including rest and non-weight bearing cross training.
The last 3 weeks have been a combo of missing running, kicking ass at cross training and mentally setting goals for myself once I resume running. I don’t think I’ve lost much aerobic fitness in this time off and have certainly gained some upper body strength. I’m really looking forward to getting back into running and maybe even training for an event. I think it is extremely important that, when faced with an injury, you work on staying positive and not dwelling on the past. Simply do what you can to stay healthy, or improve your fitness. Set little goals for yourself. My first goal was to swim for a mile straight. It took a couple of sessions before I was able to achieve that, but when it happened, I actually felt good about myself. My next goal was to swim a mile faster than I had before. I’ve managed to PR in the mile swim 3 times now. I’m currently working on stroke mechanics in the pool, trying to get more efficient. On the bike, I’ve been trying to get out on the roads more frequently. Shelly was thoughtful enough to get me some cold weather biking gear for my birthday, so it has been a much more comfortable prospect. You’d be surprised at how much longer you can stay out when your hands and feet are not frozen solid!
Bottom line is this: If you are a distance runner you are going to experience some down time at some point in your running life. When this occurs, be smart. Just like running, get in a routine. Set attainable, reachable short-range goals and work towards them. Dream big with your long-term goals. Remember why you love your sport and genuinely miss it while you are away. Above all, stay positive and kick ass.
I’ve been running for almost 20 years at this point. I’ve had a litany of injuries, everything from muscle strains and joint issues to the most insidious malady, stress fractures. Having a stress fracture isn’t like a normal broken bone. Most of mine have been in my metatarsals, the long bones in the foot. None of them were overly painful, more of a full time annoyance than anything. In fact, I ran through 4 or 5 of them. You typically don’t have to wear a cast; don’t have to do the crutches thing. At most you get a space boot looking thing that you have to Velcro up. People ask about it, you tell them what it is, then you go about your business while walking a bit more chunkily. Again, more annoying than anything else.
I bring this up because I am currently healing up metatarsal SFx number 6. It’s been a good time, not getting to run during my favorite time of the year and having to cross train. (If you aren’t good at reading sarcasm, this might not be the blog for you) I’m a huge fan of the pool and really love getting on the exercise bikes at the gym.
Truth be told, this development was not a complete surprise to me. Not that I have low bone density or problems absorbing calcium. No, I actually saw this one coming. The story goes like this: 2010 was devoted to running everyday. Not missing a day no matter the pain or sickness occurring. There were several times that it would have been easy (or smart) to skip a run. The blizzards, the heat waves, the growing pain in the middle of the right foot, the soreness after running down a mountain, the holidays. All would have been an easy and understandable day off. Not happening. So, around Thanksgiving time I started getting a little more than the normal soreness of the foot. At first, I thought it was soft tissue and treated it as such. After a couple of weeks I realized that I was feeling it even when I was off my feet. I would press around a bit, usually away from Shelly’s watchful eye, and realized what had happened. With just a few days left in 2010, I made the decision to run through the end of the year. New Year’s Eve was just a short run. Before leaving, I asked Shelly to make me an appointment with one of our sports docs. I got my last run in and headed to the doc. After a consultation and an X-ray (or Z-ray if you are familiar with Mitch Hedberg) it was determined that, yes, I did have a SFx. [FYI, x-rays are largely useless in seeing stress fractures until they are healing and a bit of calcium clouding is occurring. When a SFx is in it’s infancy, the best course for a diagnosis is a bone scan or MRI.] I was able to beat the doc to determining the best actions from then on, including rest and non-weight bearing cross training.
The last 3 weeks have been a combo of missing running, kicking ass at cross training and mentally setting goals for myself once I resume running. I don’t think I’ve lost much aerobic fitness in this time off and have certainly gained some upper body strength. I’m really looking forward to getting back into running and maybe even training for an event. I think it is extremely important that, when faced with an injury, you work on staying positive and not dwelling on the past. Simply do what you can to stay healthy, or improve your fitness. Set little goals for yourself. My first goal was to swim for a mile straight. It took a couple of sessions before I was able to achieve that, but when it happened, I actually felt good about myself. My next goal was to swim a mile faster than I had before. I’ve managed to PR in the mile swim 3 times now. I’m currently working on stroke mechanics in the pool, trying to get more efficient. On the bike, I’ve been trying to get out on the roads more frequently. Shelly was thoughtful enough to get me some cold weather biking gear for my birthday, so it has been a much more comfortable prospect. You’d be surprised at how much longer you can stay out when your hands and feet are not frozen solid!
Bottom line is this: If you are a distance runner you are going to experience some down time at some point in your running life. When this occurs, be smart. Just like running, get in a routine. Set attainable, reachable short-range goals and work towards them. Dream big with your long-term goals. Remember why you love your sport and genuinely miss it while you are away. Above all, stay positive and kick ass.
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