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| Hurts so good |
My physical therapist used the Graston Technique on my ITB and it hurt so bad. I almost cried. I told him that he should put pictures of puppies and kittens on the walls of his office so his patients can look at them while they are getting beat up. He offered a picture of his kids for me to look at, which helped take my mind off the pain. Also, the above is him going "easy" on me. He knew I had a long run this morning and a 10K Sunday to run so he didn't want to beat me up too much.
We also reviewed some exercises that I need to be doing to help my ITB pain and Achilles pain. My Achilles doesn't hurt when I run, but is a little sore in the mornings and after the run. I learned how to do self-active release therapy on my IT bands by doing knee bends while on the foam roller. He gave me some great calf stretches to do as well since those muscles lead to my Achilles.
Overall, it was a good appointment and I look forward to working with him in the future. He said that he'll focus on more manual work instead of exercises if my pain goes away simply from doing the exercises at home. Needless to say, the exercises are going on the top of my priority list.
In other running news, this morning's long run of 13 miles was somewhat of a struggle. I finished it in 2:11:xx for an average page of 10:07. However, the splits were all over the place.
The run almost didn't happen since I broke my only hair tie on the way to the forest preserve. Thankfully I ran into a guy who had extras in his car. His friend freaked out over not having one at a race so he put extras in his car so that never happened again. *WHEW* I dodged a bullet on that one.
Also, only two other people in my running group decided to show up today. My pace group leader was sick and his back up did not show up today. So, I was tasked with leading our group since I was on the only one wearing a GPS watch.
The other two runners decided to turn around at the hydration stop, which was at 4.6 miles. We caught up to the 9:30 pace group. They invited me to run with them, but there was no way I could go for it. I know I can average out less than a 9:30 pace for 13 miles, but they were running faster than that and I didn't want to overdo it since I have that 10K tomorrow morning.
The 10:30 pace group showed up as the other two runners were turning back so I decided to run with them. The pace was a little slow at times, but I ran with an elderly gentleman who picked up the pace quite a bit so I was able to get to a decent average. My GPS must have measured it wrong since I had to circle around the parking lot until I hit 13. It's so weird. If Garmin doesn't say I ran 13 then I don't feel like I ran 13.
Anyway, the trail was covered with debris from the rain that swept through the area yesterday. I rolled my ankle twice - on a crab apple and on a tree branch and almost went down. It got a bit humid toward the end and I just really wanted it to be done.
The legs felt OK - I did the hip exercises, calf stretches and used my foam roller beforehand so my legs were a little tired, but overall, it was OK.
Truthfully, I'm a bit worried about the 10K since it's supposed to be hot, but I'm not looking to PR or anything so it should be fine. I just want to complete it. I bought a pair of CEP compression calf sleeves so I may try those out tomorrow during the race. They say not to try new things on race day, but this is more of a training run not a race so I think it'll be fine. Stay tuned for my recap tomorrow or Sunday!
How's your training going? How do you make sure you don't get injured this late in training with the race getting closer? Any big plans for the Labor Day weekend?
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| Source |
The run almost didn't happen since I broke my only hair tie on the way to the forest preserve. Thankfully I ran into a guy who had extras in his car. His friend freaked out over not having one at a race so he put extras in his car so that never happened again. *WHEW* I dodged a bullet on that one.
Also, only two other people in my running group decided to show up today. My pace group leader was sick and his back up did not show up today. So, I was tasked with leading our group since I was on the only one wearing a GPS watch.
The other two runners decided to turn around at the hydration stop, which was at 4.6 miles. We caught up to the 9:30 pace group. They invited me to run with them, but there was no way I could go for it. I know I can average out less than a 9:30 pace for 13 miles, but they were running faster than that and I didn't want to overdo it since I have that 10K tomorrow morning.
The 10:30 pace group showed up as the other two runners were turning back so I decided to run with them. The pace was a little slow at times, but I ran with an elderly gentleman who picked up the pace quite a bit so I was able to get to a decent average. My GPS must have measured it wrong since I had to circle around the parking lot until I hit 13. It's so weird. If Garmin doesn't say I ran 13 then I don't feel like I ran 13.
Anyway, the trail was covered with debris from the rain that swept through the area yesterday. I rolled my ankle twice - on a crab apple and on a tree branch and almost went down. It got a bit humid toward the end and I just really wanted it to be done.
The legs felt OK - I did the hip exercises, calf stretches and used my foam roller beforehand so my legs were a little tired, but overall, it was OK.
Truthfully, I'm a bit worried about the 10K since it's supposed to be hot, but I'm not looking to PR or anything so it should be fine. I just want to complete it. I bought a pair of CEP compression calf sleeves so I may try those out tomorrow during the race. They say not to try new things on race day, but this is more of a training run not a race so I think it'll be fine. Stay tuned for my recap tomorrow or Sunday!
How's your training going? How do you make sure you don't get injured this late in training with the race getting closer? Any big plans for the Labor Day weekend?
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