Overdue Life Updates

My left PAO hip is post op by 2.5 years now and doing well. Only time it ever really hurts is if I overdo it A LOT...or it gets really cold outside. Right hip is mostly OK unless I overdo it so hoping to hold off for a THR in my 40's.

Brady is doing well and 6.5 YEARS old now! I wish he would stop growing up! :(

I'm still at the same job and doing OK. Hubby is still at his job and finally getting some good raises to help us pay off some debt.

Nothing much else new...just realized I hadn't updated this in a VERY long time!

Hope this post finds any of my old readers doing well! :)

Finally...PAO date set!

I am LONG overdue for an update so I will try to make it short and sweet.

After having my labrum repaired last June, the pain in my hip never improved. I was finally able to get an MRI (of both hips since the right one has started to become symptomatic) in April. The scans showed a labral tear in the right hip (the one that started to show symptoms, but still remained my "good" hip) and 'no evidence' of re-tear in the left hip. However, the one labral tear was enough to get me a referral from my family doctor to the hip dysplasia specialist that I've been trying to go see for 9 months now -- Dr. Ira Zaltz in Royal Oak, MI. After last year's scope (with another ortho) failed, I began doing research on hip dysplasia and who specializes in it. I was lucky enough to find Dr. Zaltz, who is well-versed in hip dysplasia as well as the surgery to address it...and he was only an hour away from home!

My appointment with him was on May 18th and went exactly as I expected. He looked over my MRIs and did his own set of x-rays. He told me I do have bilateral hip dysplasia and that the left (the one I had repaired last year and that is the most painful) is worse than the right. He said I have minimal arthritis and said that I was a reasonable candidate for a periacetabular osteotomy (PAO). He did caution that since I had the repair on my labrum done last year and that had failed, that my cartilage would not be as hearty as it would've had I not had the scope done, however, he thinks the PAO should help my pain and put off the need for a total hip replacement for a long time.

He seemed surprised that I had so few questions and was ready to go ahead and set my surgery date that day. I explained to him that I have done tons of research since my scope last year and had already made the decision that this was the route I would need to go. So the appointment ended up setting up a date pre-op for a CT scan (done at his hospital, Beaumont Royal Oak, his preferred place because he likes the equipment used there) as well as a surgery date, pre-op and first post-op appt.

CT Scan @ Beaumont - July 12 - 12:30pm
Pre-Op Appt. - July 31 - 1:45pm
Surgery - August 8 - will get time the night before
First Post-Op Appt. - August 28 - 1:15pm

Now I'm just finishing up work - my last day before surgery is Friday, August 4. I think I've got all the things I need for post-op, including Mobilegs Ultra crutches, shower chair, ice machine, toilet seat riser, etc. I'm just ready to get this behind me and start recovery already!

I Miss Running

I have been horrible about keeping this thing updated. With work and personal, I've been so busy and just have not had the time.

I'm now 5 months post op from hip arthroscopy and most days, I can hardly tell I had surgery. And by that, I mean that I'm still having issues. While my hip has little to no pain, all the areas around it are inflammed, tight and causing pain. I had an SI joint injection on Nov 1, as well as one on the side of my hip for bursitis. The injection itself didn't take long, but man was it painful. They numbed it first but honestly I don't think it made much of a difference. It was SO much pressure I wanted to chew my arm off. It felt like she was putting all her body weight on the needle. I'm still traumatized just thinking about it. The bursa injection was easy peasy compared to the SI.

The first couple days after the injections, the pain got worse. But after that it seemed to slowly improve. After 2 weeks, my pain levels in my SI joint were down. However, now I seem to be having pain from tight piriformis and glute muscles (on op side). Due to that, I decided it was time for another massage (on Monday, Nov 14). Again, that flared things up for a couple days, but now I'm getting some relief. By the end of the day, the pain usually returns, but for the most part, foam rolling and stretching are making a difference. I've also requested to go back to PT, which I start next Wednesday, Nov. 23. Hoping to make more progress and reduce pain even further.

In addition to all of this, I'm really starting to miss running. I see all of my running friends on Facebook posting all their workouts and fun races, and I'm so jealous. Something that I loved doing so much and that was such a stress reliever, and I honestly don't know if I will ever be able to run again.

Goal #1 right now is to be able to do normal daily activities without pain.
Goal #2 would be to eventually be able to run/walk 5Ks.

August 2016 Highlights

Aug 1 - Fear this may be causing my low back pain:
http://www.houstonmethodist.org/orthopedics/where-does-it-hurt/lower-back/sacroiliac-joint-dysfunction/

Aug 5 - Olympics in Rio start! 

Aug 6 - We had a garage sale - which I fell asleep during! Garage sales are hard work, ok?

Aug 7 - Visit to ER. Revealed a UTI and ovarian cyst but I still believe my pain was from an abdominal strain from PT (one legged bridges)

Aug 11 - Dr. Farjo follow-up from hip surgery. He said my range of motion is good and so far everything is going fine. Also went to urgent care - UTI wasn't clearing up. New antibiotic.

Aug 13 - lower abdominal pain returns making PT virtually impossible.

Aug 16 - My bday :)

Aug 17 - Family doc appt at 11:20. UTI still not clearing. Got another new antibiotic.

Aug 22 - A rare good day. 9 weeks, 5 days post op and minimal pain in morning. PT when got home and did 0.5 mile walk with two 35 second jogs. Step count is best I've had in a very long time! 6,197 steps.

Aug 23 - Walked again with two 30 second jogs. Went 0.5m in 10:45. 1m on recumbent bike as warm-up and also PT exercises.

Aug 24 - Finished with PT exercises and recumbent bike (1.8m). Did 0.5 mile walk with two 30 second jogs again since it didn't hurt after Monday. Feeling amazing this week! My left leg is still smaller than right but I know it will catch up eventually. Eek, progress!!

Aug 29 - Went to have a massage and also tried cupping. Interesting!

Aug 30 - My originally surgery date. Instead I am almost 11 weeks post op!

July 2016 Highlights

July 1 - Can lay on left (operative) side for a limited period of time WITHOUT pain

July 2 - Went out with D using crutches. Then he pushed me around in wheelchairs - antique shop, mall, Five Guys, Best Buy, Coldstone :)

July 4 - Complain about fireworks...a lot! And turn all of Bradys car seats forward facing...yay we made it 3 years!

July 5 - 2:24 on my recumbent bike

July 8 - Walked around house with no cane, but sore later. Back to the cane July 9.

July 9 - Went to see Finding Dory with D at the theatre. Upright seats were not nice to me.

July 11 - First PT visit at Optimal. Should've started sooner but took a while for insurance to approve. Mostly just tests and measurements today.

July 13 - 4 weeks post op - walked into PT without a cane. 10 mins bike, 10 mins treadmill walking 1.4mph, 30 mini squads, 3 types of leg raises 30 of each both legs, 5 mins bridges, 5 mins clamshells with resistance band, 5 mins heels slides, plus hamdstring and calf stretches.

July 15 - Felt better after than when I went in. 0.46 on the bike 10 mins, hamstring and calf stretches, 30 mini squats, leg raises 3 types 30 of each for each leg, 5 mins clamshells with band, 5 mins heel slides, 5 mins bridges, 10 mins treadmill walking 0.26 miles. Still some soreness now so I'm icing. But I'm seeing progress. 

July 16 - Went to see The Secret Life of Pets with mom at a theatre with reclining seats!

July 18 - Feeling hopefully and pain much less. Third PT today. Was sore when I got home but iced again and better for now. 10 mins 0.50 miles on bike, hamstring and calf stretches, 30 mini squats, 30 toe raises, 3 types of leg raises 30 of each for each leg, 5 mins bridges, 5 mins heel slides, 5 mins clamshells with resistance, 4 laps around room side steps, 10 mins treadmill 0.32 miles.

July 19 - First PT at home and finally got to use my Garmin again! 0.4 walk in 10:05. Recumbent bike for 5:06 for 0.67m.

July 20 - First day back to work - only half days this week. Walked a total of 2,362 steps today. Hurting a lot by time I got home.

July 24 - 5.5 weeks post op, 10 mins on bike (1.44m), plus all my PT including 30 mini squats, 30 wall sits, leg raises, bridges, and walked around the block. First time hitting 0.5 mile (12:53).

July 25 - Full work day + PT. 0.6m walk in 14:40. 6 mins on bike 0.93m. Also did all PT exercises. 

July 27 - I'm 6 weeks post op today. It's been the longest fastest 6 weeks ever. If that makes any sense. I have been off crutches for 3 full weeks now. Haven't used the cane in 2 weeks. I've been back to work for a week now and am capable of working for 8 hrs a day but haven't worked a full 5 days of 8 hrs a day due to appointments. I am still in PT 3x a week and improving. I can walk 0.6m at one time in 12:30 minutes and even walked 5,000 steps that day (5.5 weeks). Most days I average 3,000 steps. I'm still experiencing some pain but mostly muscle soreness and tightness, most of which can be helped by icing. Looking forward towards lots more improvement and less and less pain! Signed, hopeful hippie

July 28 - Started watching Stranger Things on Netflix!

Late July - lower back starts hurting even though hip is improving

Brady's 3rd Birthday 6/27/13

I knew this day would be tiring since I'm only 10 days out from surgery, and it was, but I had a lot of people helping with everything. My dad and step-mom came up from Tennessee for the weekend. All the other grandparents came over, as well as one of D's best friends and my brother, his girlfriend and her son. It was a beautiful day...a little hot, but beautiful. We just did a backyard gathering...put up a large tent and had a cookout.

Father in law, step mom, dad and  hubby setting up

I hung out with the dog :)

The birthday boy before the party

I managed to use my cane for the most of the day, but was pretty sore by the time the day was over!

with his new bubble machine

Week 1 Post-Op

6/18/16 Large bandage off, just bandaids now

Here are links to the procedures I had done. This one is not me but it is my surgeon:
https://www.youtube.com/attribution_link?a=2U09w1dFM6s&u=%2Fwatch%3Fv%3DPmJq07kYOl8%26feature%3Dshare

https://www.youtube.com/attribution_link?a=ugL4-KMQuJc&u=%2Fwatch%3Fv%3DIruDHmSnhQ0%26feature%3Dshare

https://m.youtube.com/watch?v=aDcTPQF8rY8


June 22, 2016 - 1 Week Post-Op ApptGot my stitches removed. Met with Mike, one of the PA's. Not much to talk about he just said I could start weaning off the crutches. I tried this later when I got home, but it was too much pain :( Still taking pain meds every 4 hours (and mostly thru the night still too).

This week I spent A LOT of time watching the US Olympic Trials!

Surgery Day

Well today is the day of my surgery. I didn't really have time to be nervous since I just scheduled it yesterday. It was supposed to be August 30, but yesterday (June 14) I got a call that there was a cancellation but it just happened to be June 15, the next day. I freaked out a little at first, but figured I'd rather just go ahead and get it over with. I talked with work and family and agreed to go in for surgery the next day.

So, I got up fairly early as I had to be at the surgery center in Novi by 730am. Doug and Mom went with me, and we took my father in law's van as I figured it would be easier to get in and out of afterwards.

They get me set up in pre-op fairly quickly, and Doug and Mom talked to me for almost an hour straight until it was time to go back. This was good because it kept my mind off of the surgery. Just before, Dr. Farjo came in and marked the correct hip. Off we went. I remember there being 6-8 people in there setting up...and was only awake for about 30 seconds before they put me under.

I was later told by my husband that surgery only took about 45 minutes, which is pretty fast for all the work I had done - labral tear repair with one anchor, femoroplasty and shaving of bone spurs, bursectomy and IT band release.

I woke up in awful pain but my nurse was so amazing. She was very soothing, kept telling me to take big breaths. She kept trying to give me morphine, but it just wasn't helping. I've had this issue before...it really doesn't work for me. So finally she gave me dilaudid, which finally started to ease the pain. I fell asleep for a few minutes, then woke up again feeling at least a little better. They gave me some water and animal crackers to make sure I could eat and drink without getting sick. Luckily I never had issues with nausea. I was then allowed to get dressed - I brought a heavy sweatshirt long nightgown, which was good because the bandage was so big, I don't think I would've been able to wear pants over it. With help from mom, I finally got dressed and seated in the wheelchair while Doug went to get the van. Getting in the van was easier than I thought it would be, I guess because the pain meds were still working so well. Half the drive home was great - I felt OK. But after about 30 minutes or so, I was ready to be home. Pain was coming on stronger, and I wouldn't wait to crawl into my own bed.

Once I got home, my mom went to pick up my pain meds from the drug store. Then finally arrived home and I took some. I don't remember most of the rest of the day as I was in and out of sleep. I do remember peeing a lot due to all the fluids I'd been given, which seemed like torture because I kept having to get out of bed and use crutches to get to the bathroom. I couldn't even lift my operative leg without help.

By the next day, the pain meds just were not keeping up with my pain and I was unable to move my leg without excruciating pain, so I called the surgeon and my mom was able to drive down there to pick up a stronger dose. I started taking those when she returned and that helped a ton. I took them every 4 hours even through the night for a while. I had to stay ahead of the pain and make sure not to miss a dose.

The next several days were a blur. I had my ice machine on constantly, pain meds in at all times, drifted in and out of sleep and watched the Olympic trials. I would return at 1 week post op to have stitches removed.

Here are some pics from my surgery:

After bone shaving (femoroplasty)

Inflammation inside the hip joint (before it was removed)

Tear repaired

gigantic hip pad

Hip Diagnosis

I realize that my blogging has really been lacking lately. I mean, really lacking. As in my last post was February and now it's June and a lot has happened since then.

I continued with PT February thru April hoping that it would help. But nothing changed. So finally early May I decided it was time for an MRI. So I scheduled it for a Friday afternoon and waited. On Monday, I was surprised to get a call that they wanted me to come back in because the first set of images weren't conclusive enough. So, I went back in that day and scheduled a follow-up with my primary care doctor a couple days later.

The time finally came and I was so nervous....yet excited to find out what was finally wrong.

As suspected, full thickness labral tear of the hip. Great.

I spent the next several days doing a lot of research on surgeons has hip arthroscopy to repair labral tears isn't too common. There are only a few orthopedic surgeons in the entire US that have done enough of these to have perfected the skill. I finally came across Dr. Laith Farjo of Advanced Orthropedia Specialists in Brighton, Michigan, only about an hour from where I live. I called and earliest appointment was June 13, which I didn't really like, but didn't have much choice.

Appointment day finally came and they did an x-ray that morning so the surgeon could look at that as well as the MRI I had already had.

I saw the PA, Chris, first. He did a lot of movements to see what kind of pain I got with each one. He then went over my x-ray with me and showed me that I had a bit of both types of impingements - CAM and pincer - which they could fix with bone shaving. Finally, the surgeon came in and discussed what would be done during surgery. Labral repair, femoroplasty (bone shaving to prevent tear from happening again), bursectomy (remove inflammed bursa) and IT band release (to prevent friction on the trochanteric part of the femur). I agreed and went to the front to set up surgery with the office coordinator. She said the first date she had was August 30 (almost 10 weeks  out)...I reluctantly took it and she said I was at the top of the cancellation list...and people frequently cancel. So I left the office with my fingers crossed.

Here are a few images of the procedures I will have done:

I will report back after surgery!

Progress

Since my last post, my training had to stop completely. I'm not sure if my car accident made things worse, but I'm guessing it did. My body finally reached a breaking point. A point where I HAD to listen to it. On Sunday, January 31, the weather was nice, so I decided to go out and do 1 mile. 5 minute warm-up on bike, then 3:30 walk / 1:30 run intervals. I felt good even afterwards...until later that evening, when I developed a deep throbbing pain in my left groin/hip.

By Monday morning, I decided it was finally time to give in and go to the doctor. I was able to get in early, and then go to the hospital for x-rays of my hip and lower back. Results came back the next day on Tuesday. Hip looked normal and only minor degeneration of L1 (but not enough to really cause pain). It was decided I would wait it out and take pain meds as needed, hoping that it would improve.

By Wednesday morning, it was not better, so I went back into the doc. I really went in thinking I'd request an MRI, but money is tight right now, so I requested stronger pain meds and left the office again hopeful that time would help.

Over the next couple days, I took a lot of muscle relaxers and hydrocodone, which helped. Finally, Sunday (Feb 7) I felt good enough to attempt some physical therapy. I stuck to only 1 set (of 10 per exercise) and with no weights (leg raises, side leg raises, reverse leg raises, bridges and clamshells).

Yesterday (Mon, Feb 8), I felt surprisingly not sore. So I upped it to 2 sets (of 10 per) and 25 minutes of flexibility yoga (Rodney Yee). Slightly sore today after that, so will take today off, then try that again tomorrow. Going to keep doing the PT and yoga until I am up to 3 sets, then add in 1 set of those sets with weighted ankle weights after that - working back up to 3 sets with weights (what I was at previously).

I'm going to hold off on the recumbent bike until I can get back to where my PT was before! After that, I will eventually get to walking. Running is a long ways off.

I'm making progress...slowly...

Training Updates

Last week was finally the first week where I was able to get in two (very short) training runs and a couple stints on my new recumbent bike. I'm happy with my progress and finally starting to feel like myself again from my car accident a couple weeks ago. I managed to go the entire weekend without my wrist brace, and even put my bike together all by myself.

Monday:
Day off work (MLK Jr Day) - Dr. appt. at 10:40am to check on wrist. Repeat x-ray - no breaks, just a sprain. Got a spica splint that supported my thumb more.

Tuesday:
Physical therapy started again - no ankle weights. 3 sets. Leg lifts (on back and side). Bridges and clamshells. Resistance band side steps. Stretching. 10 squats.

Wednesday:
1 mile - 4 min walk / 1 min run intervals - 15:27

First day running in 2 weeks.
Still feeling little twinges in left hip, but started to let up when I got warmed up.

Thursday:

Physical therapy - no ankle weights. 3 sets. Leg lifts (on back and side). Bridges and clamshells. Resistance band side steps. Stretching. Foam rolling. 10 squats.

Friday:

Home sick - rest.

Saturday:

1.5 mile - 3 min walk / 2 min run intervals - 21:01
Still twinges in left hip, but stopped about a mile in once warmed up.
Put bike together - 1.5 hours.
1 mile bike - 7:00

Sunday:

3.5 miles bike - 21:00

Physical therapy - 1.5 lb. ankle weights (each ankle). 3 sets - usual. Stretching. Foam rolling. 20 squats.

Run (/walk) total = 2.5 miles

Bike total = 4.5 miles

Next week's goals: Increase run/walk mileage by 0.75 miles. Increase bike mileage by 2-5 miles.
PT 3 days + foam rolling at least 3 days.

Training Derailed

As if dealing with hip flexor tendinitis wasn't enough, it seems my running has to be put off for even longer now. I got in a (somewhat minor) car accident last Friday. A co-worker and I went to lunch with a friend, and on our way back to work, got t-boned. I was at a somewhat blind 2-way stop. I stopped, looked both ways, and saw nothing coming. But the second I started to pull out into the intersection, I look to my passenger side and see his blue car coming right at me...and I knew he was going to hit. I managed to swerve left at the last second, but he still hit me right on the front passenger tire. A cop just happened to be nearby and was at the scene within a minute of the accident. After filing the police report, I managed to baby my car the 2 miles back to work, however, I knew it wasn't really driveable.

I had my husband pick me up from work and take me to the hospital because my wrist and neck were sore. Luckily it wasn't busy and we got in and out within an hour. No broken bones, just a sprained wrist and whiplash in my neck. I got some muscle relaxers and anti-inflammatory pills, then we had to drive back to my work to meet the tow truck driver to give him the key. Very long night...and luckily the muscle relaxers helped me get thru the first 72 hours of post-crash soreness.

*Update: $2,400 to fix car :( New struts, bumper and fender

Now it has been a week since I've ran and I just did my first round of physical therapy for my hip yesterday. I felt fine while doing it, but my left hip is a bit sore today. I have a feeling it's going to be a LONG road to full recovery.

I did tell myself last Wednesday that I was going to take 2 weeks of running no matter what. Going on 8 days now and I feel like I'm about to lose my mind. I'm looking into buying a recumbent bike to start to work back up to running.

This bike from Target

Exerpeutic 900XL High Capacity Stationary Recumbent Bike

Hoping that this bike along with PT and starting with walking will help me work back up.

The marathon is still on my radar but it's looking less and less like that's a good idea, so I may end up spending the year focusing on 2-3 half marathons and some shorter distances. Only time will tell.

Favorite Gear from 2015

As a runner, I feel like half the fun of it is purchasing new gear to use!

Those that know me know that I lean pretty heavily towards lululemon for clothes, but my interests are beginning to expand a bit as I discover other brands that I am starting to love. And I am all over the board for things unrelated to apparel.

So, let's start with apparel...

Crop
Lululemon - Rebel Runner Crop
I purchased them in this fun striped pattern. I like them for moderate compression. No having to fuss with them during a run and they hold everything in.

Tight/Pant
Lululemon - Wind Runner Pant
I've only tested these out once so far, but they are amazing. Weather resistant on the front and super soft on the inside, these are perfect for cold weather running.

Shorts
Oiselle - Roga Shorts
I got my first pair of these in the fall not thinking I'd be able to test them out until spring, but due to Michigan's warm streak during November and December, I actually got to wear them outside 2-3 times. They are amazing - comfortable, wide waistband, 4" insesam, soft, no fuss material. I've since ordered 3 more pair...and have begun to purchase a few other Oiselle items.

Jacket
Lululemon - Go the Distance Jacket
Every runner needs a lightweight, weather resistant shell as an outer layer - and this one is lovely. I was lucky enough to snag it in the beautiful blue color. Perfect if it's drizzly or snowy out.

Vest
Lululemon - Down for a Run Vest
A down vest is a necessity for every runner - and Lululemon hit it out of the park with this one. Very lightweight but warm. The fit is spot on - snug but not tight. And the rulu side panels help make this possible and also provide 2 super deep pockets for storing lots of stuff for your run.

Top
Lululemon - Swiftly Long Sleeve
One of my favorite staple base layers - it fits close to the body and is essential for wicking away sweat on cold days and keeping you dry. The thumbholes to keep the sleeves down are a definite bonus.

Hat
Champion C9 (Target) - Women's Cloche Hat
I looked all over for a beanie hat with a ponytail hole and small brim - this one did the trick - and at a great price. The brim is great any time there is any type of precip - keeps it out of your eyes - and also for a headlamp in which to sit. It is ever so slightly loose, but doesn't bother me when wearing - just gives me a little room to pull it down over the tops of my ears.

Socks
Feetures - Ultra Light No Show Tab Socks
These are my favorites - lightweight, no show with tab, and super breathable. Only time I don't wear them is if it's really cold, in which case I prefer a thicker sock with more wool. These are L-R socks with a snug fit - no adjusting - perfect fit.

Shoes
Hoka One One - Clifton
I have to admit, I hated these shoes upon first glance. It looked as if I would trip over myself in them. But once I tried them, I just didn't care. They are like running on clouds. I have since worn my pair of Clifton's out and branched out to the Challenger model, which is also amazing and versatile as a road shoe as well as a standard trail shoe.

Headlamp
Black Diamond - Cosmo Headlamp
This is my first headlamp, so I really have no basis for comparison. However, it has performed exactly how I need it to - stays on head with minimal bounce, easy to adjust for fit, dimming feature, and easy to work.

Watch
Garmin 235
I upgraded from a 220 (which I loved, btw) to the 235 mostly to utilize the wrist-based heart rate function. So far I am loving this watch. It also tracks steps, sleep, and gives detailed stats for all your runs (including pace, time, distance, custom alerts, V02 max, recovery time). Worth every penny IMO.

Headphones
Klipsch All-Sport In-Ear Headphone
I searched a long time to find earbuds small enough to fit my ears. I tried Yurbuds as well as the very expensive PowerBeats and nothing matches up to these Klipsch ones. They are comfortable and stay put. I also like the in-line buttons to control volume and skip/pause songs.

Gloves
Outdoor Research Women's PL 400 Sensor Mitts
I've always hated mittens in the past...until I tried wearing glove liners on a run below freezing. Keeping my fingers together for warmth in a mitten did the trick. Dare I say these are too warm at times - but really, is that something to complain about?

Hydration
Nathan Trail Mix Belt
Perfect for me for runs of 3-6 miles. Any longer and I need a belt with more bottles or a hydration pack. This one is lightweight and easy to get a perfect fit. The storage pouch is also quite roomy...I can even fit my Samsung Galaxy S5 phone on it (sans case) plus a couple gels.

Miscellaneous
Saucony Drylete Neckwarmer
I love this because it keeps the cold out but is breathable enough so that you don't overheat. Also, it's easy to adjust up and down with the cinch cord on the back.

Saje Muscle Melt Body Butter
There's a reason this stuff is frequently out of stock. The smell is refreshing and it feels so amazing to rub this stuff on after long runs.

HONORABLE MENTIONS

Socks: Smartwool PhD Socks
Shoes: Salomon Speedcross 3 CS
Gloves: Outdoor Research Kids' PL Sensor Liners

Mischellaneous: Marmot Windstopper Neck Gaiter

Why Taking A Few Days Off Running is OK

I haven't run in 7 days!

I ran my long run of 6 miles last Saturday, followed by a 2 mile recovery run (ok, mostly walk) on Sunday. Near the end of that 2 miles, I started to get a throbbing feeling in my lower back on the left side. I figured it was from the long run the day before, and I'm not used to doing anything the day after a long run, so my body was likely just adjusting and would be back to normal on Monday.

I woke up Monday morning with that same achy, throbbing in my back. Uh oh! I did lots of stretching the whole day and foam rolled a couple times thinking that should do the trick. But then Tuesday arrived and I didn't feel any better. My body was sending me a message, so I scheduled a massage for Wednesday afternoon with my favorite massage therapist figuring she would be able to work out some kinks that I couldn't! Thursday and Friday, I was still sore, but not in the same way that I was...mostly just from the massage. Finally, I woke up Saturday feeling great! Sunday I thought maybe I would run if I was still feeling good, but my husband talked me out of it, which was probably a good idea. No need to push it when I was just starting to get better.

So in light of my impromptu week off running, I learned a few things...

1. Listen to your body. If you don't, and you just keep pushing through aches and pains, eventually it may lead to an injury that can sideline you for much longer than if you had just listened to your body to begin with.

2. Enjoy the time off. I know that when you are in the midst of a training schedule, the last thing you want to do is a take a break. However, just taking a day or two off to do other things that you enjoy can be so refreshing. Catch up on TV shows, go shopping, hang out with friends. It's a great reminder that there are other things that you enjoy outside of running.

3. Read about running. Sometimes when I take a break from running, I like to immerse myself in all things related to running (I am so OCD) - this includes catching up with my favorite running blogs as well as purchasing running magazines or googling things related to running.

4. Plan ahead. Still trying to figure out your race schedule for the upcoming year? Take some time to sit down and research any future races in which you'd like to participate. If you already have races chosen, start planning out the weeks leading up to these races and how much mileage you need to do in order to accomplish your goals.

5. Research gear. One of the reasons I love running is being able to shop for awesome new gear! I love contemplating my next new item - whether it be a pair of new crops, a hydration pack, headlamp or anything else, shopping still allows me to think about running but get the rest I need.

6. Dabble in cross-training. If you are intent on at least some sort of active recovery, try some other non-impact exercises like swimming, yoga, biking. And lest we not forget, foam rolling.


My 7 days off was much needed - I haven't taken this many days off in a row in over a year. I should've done this in October after the Detroit half...especially since I had to walk downstairs backwards for 2 weeks straight! Now I am ready to get back on track now and begin my next training schedule for the Mini Marathon in Indy next May.

Sub 2:30:00, here I come!

2016 Race Calendar

Still tweaking my race calendar for next year, but here is what I have so far:

Me (on the far right) taken at the Clarkston Backroads 10k, 2015)

January


February
7 - Super 5K Roadrace (Novi, MI)


March
6 - Kona Shamrock 10K (Plymouth, MI)


April
9 - Martian 5K (Dearborn, MI)


May
7 - Mini Marathon Half Marathon (Indianapolis, IN)


June


July
TBD - Huckleberry Hustle 5K
16 - Rock 'n' Roll Chicago 5K (Chicago, IL)
17 - Rock 'n' Roll Chicago Half Marathon (Chicago, IL)


August
26 - Crim - Michigan Mile (Flint, MI)
27 - Crim - 10 Mile (Flint, MI)


September


October
9 - Bank of American Chicago Marathon*
*if I can't get into this one via lottery - Anthem Richmond Marathon (Nov 12) or Indianapolis Monumental Marathon (Nov 5)


November
7 - Run Like a Deer 5K (Linden, MI)
8 - Clarkston Backroads 5K (Clarkston, MI)


December
I will likely do some sort of local 5k but undecided on which one

New Garmin 235 & Heart Rate Training

I recently upgraded from a Garmin 220 to the new Garmin 235 in frost blue. I've had it for about a week now and so far, I am really liking it. Still getting used to all the features, especially the heart rate function and trying to tailor my runs based on HR training zones, which is really hard if you haven't tracked your heart rate before.

Trying to do a recovery run at 70-75% of max heart rate and I feel like I'm barely moving. And at times, I can't even run slow enough to get my heart rate in the right zone. I have to add in more walk intervals in order to get it low enough.

In an effort to better understand what exactly I should be doing in order to train in certain zones, I googled to get some basic information.

This post from Shut Up + Run has been the best explanation I've found so far.

To sum it up, you need to calculate your max HR and your resting HR.

Best way to calculate your max HR is to do a mile warmup, followed by running as fast as you can for 1-2 minutes, then 1 minute jog/recovery. Repeat this 3 times and take the highest HR.

Then calculate your resting HR before you get out of bed in the morning. The 235 calculates it for you...just make note of it after you wake up.

I've calculated my max HR at 195 and resting HR at 55.

Use these simple formulas to figure out percentages of your max HR for training runs:

Recovery & long runs should be done at 70-75% of your HR Reserve

• (Max HR minus Resting HR) x 0.70 + Resting HR
• (Max HR minus Resting HR) x 0.75 + Resting HR

So for me: (195 - 55) x 0.70 + 55 = 153   and   (195 - 55) x 0.75 + 55 = 160

I should do my recovery and long runs with an avg HR range of 153-160

Tempo runs should be done at 85% of your HR Reserve

• (Max HR minus Resting HR) x 0.85 + Resting HR

So for me: (195 - 55) x 0.85 + 55 = 174

I should do my tempo runs with an avg HR of 174

Interval/speed workouts should be done at 90-95% of your HR Reserve

• (Max HR minus Resting HR) x 0.90 + Resting HR
• (Max HR minus Resting HR) x 0.95 + Resting HR

So for me: (195 - 55) x 0.90 + 55 = 181 and   (195 - 55) x 0.95 + 55 = 188

I should do my interval/speed workouts with an avg HR range of 181-188

Here's more info on the method used to calculate these: Karvonen Method

For best results and to allow for recovery, alternate hard and easy days. For example, do a recovery run on Monday, followed by a speed workout on Tuesday, Wednesday may be another recovery run or cross training, etc. 

It may feel slow at first. Painfully slow. I even had to walk at times to keep it in the correct zone. BUT I noticed that I was not sore afterwards or even the next day. I enjoyed the workouts a lot more because I wasn't going all out all of the time.

The Garmin 235 even shows you how much time you spend in each zone, and on Garmin connect, will give you your average HR for each run

It's still a work in progress for me and I think it will really be useful in my marathon training this coming year!

On that note, so far this week's workouts have followed the plan:

• Monday: Recovery run - 2.38m - 36:05 - 74% of max HR
• Tuesday: Tempo run - 3.18m - 40:02 - 3/1 run/walk intervals - 83% of max HR
• Wednesday: OFF
• Thursday: Speed run - 2.13m - 24:01 - 6 min warmup, 1/1 intervals, 6 min cooldown - 90% of max HR
• Friday (today): I will be doing elliptical at recovery speed (20 mins)
• Saturday (tomorrow) I will be doing 6 miles at long run pace

For those that are interested in comparing the looks and size of the Garmin 220 vs Garmin 235, here are a few pics:

Also, 55 degrees yesterday in Michigan means shorts weather - woohoo!

Training Gear
Lululemon Swiftly LS   Oiselle Roga Shorts    Lululemon Cool Racerback  
Lululemon Energy Bra    Feetures Socks    Hoka Challenger ATR