I am not sure what to report for the status of my injuries. One day I’m optimistic that my injuries are on the mend, but the next day I feel like I’ve taken two steps back.
The positive: What used to be my main injury (my glute) is no longer an issue. I have been doing my glute-strengthening exercises and have not had any pain when running for at least a few weeks now!
The not-so-positive: My “new” injury is my hamstring—specifically my “sits bone” area. My upper hamstring pain started at the same time my glute started giving me problems—four months ago, but the pain has not always been there. It comes and goes, but now is definitely more present than absent. It was fine for about a month, but now is my main injury. Bummer.
I went to the physical therapist last week and while I was not so optimistic that I would even be able to run the marathon, the physical therapist said, “I don’t see a PR in the race, but you will be able to run fast.” I was shocked! I was pleasantly surprised at his optimism and sure hope he is right.
While I was at my appointment, the physical therapist did some dry needling on my hamstring. I’ve learned that any time the muscle twitches, it indicates a spot that is bound up and the dry needling is supposed to relieve those areas. I’ve had muslce fibers with small twitches in the past, but I felt like I was being shocked with an AED I was twitching so much this time.
The physical therapist laid out a running plan for me, and I think it will help me get back to higher mileage quicker than a plan I would have designed for myself.
Here’s the plan he laid out for me:
Wednesday, February 6: off
Thursday: 4 miles
Friday: 4 miles
Sunday, February 10 (today): 6 miles
I ran 6 miles today, and it felt SO good to get outside and run. I had done a couple of runs on the treadmill last week and even though it is still running, it does not feel like it! I don’t know what it is about the treadmill, but it is definitely not the same as running on the road. I will forever love the road.
Overall, the run went pretty well. I was constantly worrying about my hamstring and wondering if it was going to snap. Thankfully, I covered all 6 miles with no pain, but I am not not confident that I am completely healed.
The plan continues with the following mileage this week:
Monday, February 11: off
Tuesday: 5 miles
Wednesday: 5 miles
Friday: 4 miles
Saturday: 8 miles
Monday: 5 miles
Tuesday: 5 miles
Thursday: 5 miles
Friday: 11 miles
Woohoo! I like seeing that ELEVEN on the plan! I hope I can make it there without any pain.
So basically I take every third day off and an additional rest day the day after a long(er) run. If I would have designed my own plan, I probably would have run 6 days a week and only 3 or 4 miles each day. I hope this plan works!
It was a gray, rainy, windy day here in Anchorage, but I will take it over snow and temps below 20*!
It has been very difficult for me to be injured for four months now and not able to run the mileage I want to. I honestly can’t tell you the last time I was injured. I have been so thankful for all the years I went without injuries, I know this time will just make me that much more appreciative of being healthy. . .when I get there. Which I hope is soon than later!
What was your last injury—running-related or not?