#RnRNOLA Training Recap: Week 5

by tinareale on December 15, 2012

Good morning! I know you usually expect to come here and see Saturday Shares on the weekend. I decided to try something a bit different this weekend since I still have some training to recap from the week. Then, I promise to have lots of link love coming your way tomorrow morning. Deal? Deal!

So, training this week? Started off great. Ended in pure frustration and, not gonna lie, a fair amount of tears. Let me fill you in now.

Monday 12/10: Hot Yoga Class

I still cannot get enough! Every Monday, I look forward to this class. The instructor at my new gym knows her stuff and I always leave so rejuvenated. The class features a lot of flow movements with traditional sun salutation series and many of my favorite poses – from triangle to crescent lunges. My tight hamstrings and calves always feel nicely stretched out, as well as my hips opened and lower back relieved by the end. Find a good instructor and class and I have no doubt you could be yoga hooked too. If you aren’t already, that is.

Tuesday 12:11: Upper Body DVD

This is a fairly new to me Cathe DVD. Somehow, I still find myself buying her DVDs even though I don’t do solely at home workouts like I used to when I originally stock piled all her DVDs. I know her workouts never fail me, though, so I keep coming back for more. I love love love this DVD! I did the upper body workout for more recovery time for my legs post-race this week and definitely felt the burn. The DVD also had a lower body option, which is especially fun.

Wednesday 12/12: 4 mile recovery run

I normally take my recovery runs on the treadmill, but knew I wanted to get outdoors for this one. I still managed to keep my pace down and really took it easy. I started off feeling pretty stiff still following the race, but loosened up quite nicely by the end.

Thursday 12/13: Spin Class + Gentle Yoga

My plan originally called for strength plus spin, but I could tell my legs still felt fairly tired and could use a good stretch. So I opted to hit a yoga class at the gym alongside my regular cross training session with spin. Unfortunately, the schedule meant taking yoga first which isn’t what I would have preferred, but it still felt great to stretch myself out.

Friday 12/14: 6 Mile Run – aka when things got ugly

I had six miles of maintenance intervals on tap for Friday from the coach (aka Heather). The plan called for a 2 mile easy warm-up, then 3 sets of short intervals. Each set included a 3/4 mile interval at 8:00-8:18 minute per mile pace followed with 1/4 mile recovery at around 10:00-10:50 pace. All finished up with a mile cool down. It all sounds very doable, right? I ran 13 miles less than a week ago without any real pain and have taken it easy on the running since then.

Well, the first two miles went fine. I felt fairly stiff and had heavy legs during the first interval but nothing bad. Then as soon as I started ramping up for the second, BAM! Bad pain in my right ankle/calf AND even worse in my left IT Band. I immediately slowed it down to finish out the run. I finished with my ankle feeling better after I slowed, but my ITB progressively feeling worse again by the end.

Then, I was walking with a limp a couple hours later.

I can’t even begin to express the frustration. After spending so much of this year dealing with injury on some level, I have really tried to apply the lessons I learned over that time to my training now.

I have a very smart coach to keep me from doing too much. I took time to build back up a good base of 20-30 miles per week before doing races again. I have listened to my body and scaled back to the half marathon instead of a full and with it decreased my overall mileage and running days dramatically. I take care of my body with foam rolling, supplemental strength training, proper nutrition, adequate rest, and more.

Quite frankly, I’m pretty pissed at my body right now. I also know I will do what needs to be done to honor it. I have a rest day today and will foam roll a lot over the weekend. Then, I’ll see what Heather recommends and follow her guidance. I also already have a regular visit with my sports chiropractor in a couple days. And if pain continues? Then I will listen and honor my body and whatever reason it keeps getting pissed at me. I just hope it was residual from the half and all clears up sooner rather than later. Until I figure it out, I plan to enjoy a weekend with quite a few friends and my family and try to keep it off my mind.

And to end on a positive note, here’s a little #theweekendcounts message to motivate ya!


1 Ruby @ Focus, Woman! December 15, 2012 at 7:37 am

Injuries are SO frustrating, especially because it seems like it could have a million-and-one-causes! I’d really love to have access to the professional athletes sports doctors and recovery teams.

The only feedback I have is – based on intermittently reading your exercise routine – that 1: if running is giving you issues, to focus purely on “own pace” running. No speed work, no intervals,, no increase in mileage; and 2; no impact from other exercises (jumping jacks, quick switch moves like alternating forward lunges).

Also, maybe consider that you are doing more than your body can handle. Adequate nutrition and sleep can only do so much: sometimes overtraining happens simply from, well, overtraining. With the end of year stress, sometimes our bodies need a real break.

Again, I know this would be frustrating to hear and if you were in the pro-soccer-leagues I’m sure no one would give this advice unless based on clear evidence, but I’m just telling you what my gut is telling me.

Hugs! I hope you find solutions/relief soon!

2 Katie @ Talk Less, Say More December 15, 2012 at 7:38 am

I’m sorry to hear you had a rough run and that your ankle/IT band are acting up. :( I wish I had words of encouragement or advice and while we sometimes have to be extra patient with our bodies, it doesn’t make it any easier mentally to tackle. Thinking of you and hoping you feel better soon!

3 Katie @ Peace Love & Oats December 15, 2012 at 7:54 am

STUPID IT BANDS! I’ll say a prayer for you and your injuries, I hope it goes away quickly!

4 Becky Przy December 15, 2012 at 8:05 am

I agree Tina, injuries are so frusterating! I had recurring injuries for 2 years–foot, IT band, achilles and stress fx. I finally have been pretty much injury free for 2 years. I attribute it to: Graston treatments/chiropractic adjustments as soon as I feel a nagging spot, moderate weight lifting, and no formal speed workouts–and I haven gotten faster and no injuries. I know there are a million reasons why people get injuries but sometimes our bodies need even more time off than we think–which stinks!

5 Tiff @ Love Sweat and Beers December 15, 2012 at 8:12 am

I’m so sorry to hear that. I’ve been fighting an injury for a while too, and it is sooooooooo frustrating. Frustrating is actually a nice way to say it. I’m freaking mad. I know it won’t help healing, but it’s okay to just let yourself be mad for a little while.

I hope you get well soon.

6 Wendy December 15, 2012 at 8:14 am

Hang in there! I am hoping to see you at NOLA…although look for me in the 3 hour wave, haha!! Just listen to your body. We still have plenty of time for improvement and rest if that makes sense.

7 Lee December 15, 2012 at 8:14 am

Oh no. I’m sorry you are injured again. Hopefully Heather and the sports chiro will tell you how to fix everything.

8 Lindsay's List December 15, 2012 at 8:17 am

bAH!!1 So sorry about the ITB pain! Praying NOW!

9 Linz @ Itz Linz December 15, 2012 at 8:32 am

You’re lucky you have hot yoga at your gym!! I just bought a groupon to a bikram yoga place… I love it, but it’s expensive and not at a convenient location!

10 Heather December 15, 2012 at 9:07 am

Girl I so feel your pain. I have dealt with nothing but injury and illness the past year and feel like my body is betraying me. : ( Maybe another trip to the chiropractor is in order. Does yours do ART?

11 Sam @ Better With Sprinkles December 15, 2012 at 9:29 am

Sorry to hear about your IT band pain…it’s frustrating when our bodies don’t seem to respond to smart training!

12 Ashley @ My Food 'N' Fitness Diaries December 15, 2012 at 10:09 am

Ugh I’m so sorry Tina. I know how frustrating injuries and setbacks can be! I hope after a couple days of rest and stretching that it will go away!

13 Kim December 15, 2012 at 10:34 am

I know the frustration. I fractured my pelvis in April 2011, and although that is pretty much healed (still can’t go too fast and need to keep my miles down or it flares up), other things keep going wrong. Like you I feel like I am doing what I need to do. There are times I wonder if should be running at all, but I love it so much that I keep trying!

14 Kathy December 15, 2012 at 11:14 am

It sounds kind of bad to type but I am glad to hear all this and read these comments. I too have been dealing with a hip issue since May 2012. For months during the prime running season in MN I had to walk…and I could barely do that for a couple of weeks. Finally got a cortisone shot and it helped immensely….but still no running for weeks.

When injured it always feels like YOU’RE the ONLY ONE who is INJURED and it kind of sucks the wind out of you.

Steady and slow and shorter miles is all my hip can tolerate at this point…if/when I try to go farther than 4 miles at a time or do some speed work I feel it.

WHY???? I keep trying and will try strengthening and lifting my weights to hopefully see more improvement eventually.

Good Luck with yours.

15 [email protected] Palate December 15, 2012 at 1:51 pm

I hope you ankle and IT band issues sort themselves out! I dunno, maybe your body is just telling you it wants a break, whatever the reason, I believe everything happens for a reason, sometimes they’re not always the nicest of reasons but fingers crossed with rest, prayer and all the hope in the world I’m sure you’re feeling right now it will work out for the best!!! Thinking of you, I know how frustrating it can be!

16 Stefanie @ Thin Vegetarian December 15, 2012 at 3:52 pm

Hope you can quickly recover from these injuries; I have been battling one of my own on the side/top of my foot, and today I awkwardly landed on the painful point when running and almost couldn’t move with no subway in site! I managed to walk it off enough to finish the run at a record pace, but now I am paying for it!

17 Anne December 15, 2012 at 4:03 pm

I miss hot yoga so much! Our regular gym doesn’t have a vinyasa class, so I’m constantly seeking out groupons and other deals around the area. I haven’t found one in a while!

18 Coco December 15, 2012 at 9:41 pm

Ugh! It sounds like the speed workout may have been too much too soon (always easy to say in retrospect). Hopefully a few days off will silence that ITB. I can’t remember if you’ve had ITB issues before but they can be stubborn. I pretty much gave up on speed workouts for most of this year while dealing with mine. I do some speedwork now, but I am very wary about pushing the pace — even though I love to.

19 Shannon December 15, 2012 at 10:29 pm

How can you possibly do all of this with toddlers? I have 2 close to your age and this is impossible ..pls do tell

20 Danielle December 16, 2012 at 12:47 am

Injuries are the worst! Don’t do too much though because you would rather take a little time off now to recover then months off later if it gets worse

21 Julia H. @ Live Young & Prosper December 16, 2012 at 10:01 am

Argh. Injuries. Feel better, Tina!! Look at it this way: break from running = more time to hang with the kiddies over the holidays!

22 Jessica @ Prayers and Apples December 16, 2012 at 1:21 pm

..sorry to hear about your injury! was scrolling through and saw your cathe DVD – I love her workouts! I’m with you – I don’t do near as many at-home workouts, but her tapes are amazing… my favorite = Kick Max ♥

23 Bek @ Crave December 16, 2012 at 10:56 pm

I’m really sorry to hear this! Maybe you’re body is getting back at you for all the years you didn’t treat it right? Wait that sounds terrible sorry :S Was trying to go for funny but ended up sounding rude.

I do hope you feel better today and are able to enjoy your time away from exercise. This is just another bump, another test- and you’ll make it through..unscarred IF you listen to your body. But I know you will :) Thinking of you.

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