hamstring · Impalas · long run · marathon training · niggles · recovery · running · running smart · strength training · weekly goals · weekly recap

Week in Review: 02.20-02.26

Total miles: 44.58
Average weekly pace: 9:07
Total running time: 6:47
Total swimming yards: 5200
Total swimming time: 1:50
Walk/hike distance: 3.2
Walk/hike time: :58
Total workout time: 11:02

M, 02.20: As mentioned previously, this is the run that maybe shouldn’t have happened. Especially now in hindsight… I also did my 3.2-mile “sunset loop” walk and some core work in the evening.

T, 02.21:
I did an easy 3 in the morning to test everything out. My hamstring was tight, but certainly not painful, and seemed to get better as the run progressed. After a killer session on the foam roller and some diligent icing, I didn’t feel anything the rest of the day. I figured I was good to go at the evening’s track session. I figured wrong. I was ok during the warm-up – again, tightness but not pain. I was really excited about nailing the workout: the infamous Michigan Miles. This workout is as follows: 1600@10K pace, 1600@LT, 1200@5K, 1600@LT, 800@3K, 1600@LT, 400@1500, with the only rest being the jog from the track to the path that encircles the top of the stadium for the LT miles. As I started at my 10K pace, which was feeling strong and solid, I felt my hamstring a bit but then it seemed to settle down. Until the 300m mark, at which point it seized up and told me to stop. After a few minutes of cursing and some frustrated tears, I talked to the coaches, and got a recommendation for a chiropractor/sports medicine doctor. Upon getting back home, I left them a voicemail, iced, and had a pity beer.

W, 02.22: Rolling, icing, moping, repeat. I also swam an easy 2400 yd in 50 min.

R, 02.23:
The leg felt better when I woke up, and I had my appointment first thing in the morning. After analyzing my stance, I was diagnosed with a “classic case” of a twisted pelvis. My lateral stabilizing muscles – the gluteus medius – aren’t strong enough to maintain a neutral pelvis, so it gets all twisty. The whole thing twists to my right, causing my right psoas and my left hamstring to be chronically tight. It was actually pretty cool how he figured this out: I lied on my back and basically wiggled my feet back and forth, together and apart. When I stopped moving and let them rest naturally, they both pointed to my right. Twisted feet = twisted pelvis. After some ART-type massage and some time hooked up to the stim machine, I could feel a difference. I was also given the green-light to run and “let the pain be my guide.” I was also told to keep it between 4-6 miles, but that was contradictory advice, as it turns out. The beautiful, unseasonably warm weather that day was tempting, but I was good: I iced and swam (2800 yd in an hour, including 7 100-yd ‘faster’ with 25 yd of easy breaststroke in between).

F, 02.24: judgment day! I felt a bit tight when I sat up in bed and tentatively touched my toes, but a busy day ahead meant getting up and hitting the road first thing. And I felt great! Tight, to be sure, but I was able to do 5.6 miles at a super easy pace pain-free. Again, rolling and icing post-run like a good girl! To add to my good run, I was also notified that I am officially a member of the Impala Racing Team – I was accepted after my tryout period! I am so pumped to be getting to know these women and to be a part of a team!

S, 02.25:
My OCD kicked in. I didn’t want to miss a long run in my training cycle. But, I wasn’t going to force the miles and be out another week. When I left my house, I really didn’t know if I was going to run for 2 miles or 20. I ran the first 5 miles very tentatively (read: paranoid). Again, the leg was tight but definitely not painful. I kept the first section on the flat path along the beach. Five miles later, I was feeling good and loose and decided to loop around Lake Merced, which would give me at least 14 for the day. Running back along Sunset to the park, I didn’t want to just go home. I looped the park first! At any point in my run, I was willing to stop at the first whisper of pain (I know that’s easy for me to say now that I didn’t end up having to, but I swear it’s true! I had my phone and my credit card for cab fare if I needed it!). But my leg actually responded to the miles by improving, and there were definitely some miles in there where I could forget about monitoring my leg and enjoy the nice day. If I got too greedy with the pace, which was anything under about 8:20-8:30, I felt tightness, so I just kept things nice and easy. It was definitely the slowest long run I’ve done in recent memory, but totally worth keeping the leg happy for a greater number of miles! After the run, I rolled and sat in an ice bath, and I also iced later in the day.

U, 02.26: I waited until the afternoon to run, after having some errands to run and writing to do in the morning (including jetting around town on my newest addition: Phoebe, my age-undetermined Specialized Craigslist find!) Again, I left not knowing how long I’d run, and to my delight, I completed 8.5 miles without pain, without tightness, feeling like my old running self. I still rolled and am currently sitting on ice, but this definitely bodes well for my upcoming week! I was feeling so much better than I even added on a kettlebell and leg-heavy strength routine, which I neglected the past week.

Next week:
I have another appointment tomorrow morning for some more pelvis-neutralizing fun. I definitely want to get some at-home exercises to get those stabilizing muscles into shape! My friend Chris already has me doing a bunch, so I can only imagine how bad they’d be if I hadn’t been doing those! Yikes!

The scheduled team workout for Tuesday is 1000m repeats at 10K pace. I don’t think I will be testing out the hamstring at 10K pace! I’d be tempted to do LT miles, but certainly not 10K. I will save myself for Saturday, when I am entered to run the NorCal 10-miler as an Impala. It will definitely be a game-time decision to race or guard the leg, but I’m excited to wear Impala blue and represent the team.

I also have a meeting with the sports psychologist I mentioned in a previous post. The free initial consultation can’t hurt, and I think it could be a motivating conversation at the very least.

50 days till Boston!

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