Saturday, January 5, 2013

Preventative Care to Avoid Injury and Marathon Training Week ? (I have no idea what week I'm on)

I'm almost certain that I will wake up with heavy bruising all along my left leg and up into my hip area. In fact, I just might be noticeably bruised as I type.  Ah, Graston therapy...gotta love it!  Torture devices scraping away at scar tissue all in the name of increasing blood flow and helping with healing.  But it works so I keep going back for more.

Graston tools used to scrape my IT Band and Hip today.  OUCH!


I really need to remember to keep up with my body maintenance BEFORE I start noticing things falling apart.  You know, that little thing called preventative care?  Being proactive.  Yup, I suppose we could all be better at that.  But today's trip to the sports chiropractor was actually just in time.  The first part of my marathon training has all been easy running and building a base but the last two weeks of gradually adding some quality workouts has definitely had its wear and tear on my body even though it is still mostly easy paces.  As the mileage increases and the quality workouts are more plentiful, my body has started to say: 

"Hey lady!  You think you're going to get away without any work on core, strength, or proper replacement of shoes and still come out of this thing injury free?!  Ha! You better take your head out of la-la rainbows and butterflies land and start taking better care of me or I'll have to knock you down.  And we all know how much we don't like injury."

As painful as it was to get some Graston on my left IT band and hip, I'm glad I did.  Getting adjusted always helps too.  And it was all just in time for my workout today that I was looking forward to all week:

8 miles:  8:14; 7:18; 7:21; 7:29; 15 sec stretch on my left leg; 7:13; 7:24; 7:24; 8:37  

Overall, this workout was fun.  Moderate effort. And a confidence builder.  I had a bit of a hard time finding a 7:20 pace (body wanted to go faster or slower) but I found my zone for the most part.  No rain and a nice 40 degrees made for perfect running weather.

This week was a cut back from last week's mileage and no long run with this week.  The rest of the week looks like:

Monday: Rest
Tuesday: 7 miles Easy
Wednesday: 10 miles.  First 5 easy; 6:56; 7:10; 6:59; 2 easy
Thursday: left leg giving me some warnings so cut back. Was going to take day off but then did only 3.5 recovery pace.
Friday: 10 miles easy
Sat: 8 (listed above)
Sunday: 13 easy

I'm really loving keeping things simple and going with the flow here.  Happy to be in a good happy place with running and to be feeling strong.  Glad for a coach to give me workouts so I don't have to think too much.  And thankful for a gradual build up with my training.  I'm not super hungry for a specific time in this marathon and I have no desire to race any races as part of the marathon training. I'm sure there will be another season in life when I'm in that mindset but for now I'm just enjoying this process of having something to work on. Quietly content. And it is fun feeling stronger, getting faster, keeping the weight on, having that tired feeling at the end of the day...all while being excited every day to RUN!

Oh, and in a couple of days I'll have a new pair of these:

Brooks PureFlows 2


What are some important things you try to remember to include in training as preventative care so that you can stay injury free?  For me, I try to get more regular adjustments, keep my shoes updated, be conscious of my form, and try to remember at least SOME core and strength work even if it is a fairly lame attempt.

Amanda
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35 comments:

  1. I'm so interested in Graston! I haven't tried it, but I feel like I'm falling apart these days, so it may be time.

    Before baby girl's arrival in April, I was really good about doing core and strength (yoga, planks, push-ups, lunges, sumo squats, etc.) to prevent injuries, and it had worked for years. But this summer I went too fast too soon (stupid one-legged dead lifts) and tweaked something that hasn't been right since. I've been running a lot but not doing the requisite core and leg strength to support the miles. Grr.

    Also, hooray for new Pure Flows! I love my purple ones.

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    1. Hi Margie, if you find a doc that knows what they are doing, I think Graston can be a great tool for helping with certain injuries or problems areas. Ah, too much too soon is no good...I've done this many times! 2 much + 2 soon = 4bidden. Good for you for running...sounds like the pregnancy is going great! Good luck on this last stretch. :)

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  2. Oh, wise words. I always seek the preventative stuff after I start to feel a need for it- wish I could remember to incorporate it in advance. Sounds like your training is off to an amazing start!

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    1. I always do this too. I'm hoping I caught this IT band right in time.

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  3. Very good advice. I'm working on taking care of myself before things get bad too. Lucky for me, I got to a physiotherapist in time to fix my bum/lower back/no core muscle issues before they did any real damage. Less running for the next while in order to be able to keep it up for the next 30 years is worth it in my books! Keep up the great work, if it's working for you!

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    1. Yes, less running for more running long term is so worth it! Good to hear from you Alice.

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  4. I totally love Graston. It hurts but feels so good after. I need to go see your guy.
    I'm glad you are enjoying your training so much. I would imagine working with a coach really helps you train smart.

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    1. I agree Carissa. Looks ugly with the bruising but I think it works. Love the new guy I jut saw. Dr. M something. at Back In Motion. Dr. Forcum great too but he's a bit busier since everyone wants to see him.

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  5. That Graston equipment looks quite terrifying. I'm a tennis ball girl myself. But it's hard to get a non-slobbery tennis ball and it's really hard to keep it with two ball-crazy dogs trying to pull it out from under me.

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    1. It looks worse than it is. Well, no, it's pretty painful or can be. BUT it works. I'm willing to sport a few bruises and be healthy. :) Slimey tennis balls probably still do the trick. :)

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  6. What a image dichotomy: graston/scary dentist tool looking stuff and Pure Flow 2's. Saved by the Brooks!

    Steady wins the race-I'm loving the lighter approach to training.

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    1. Yes, always a silver lining! :) And yes, steady steady. Less is MORE this time around for me.

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  7. I am trying so hard to be proactive! I am tired of little injuries creeping up on me!! So, I added strength training and swimming to my weekly routine. I have upped my protein intake. And I see my chiro on a regular basis to get tunes - ART and Graston. Also, I got a sweet Christmas gift from great grandma - massages! No, she is not the one giving them! :) Is it all helping? I think so! I have a hamstring issue for a long time - that is not better, but everything else is feeling strong!

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    1. sounds so smart! Hope the hammy gets better!

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  8. Sounds like you are taking good care of yourself and staying on the right side of the injury fence. As soon as I have a niggling pain, I bring out the ice, see my massage therapist, and get acupuncture. Seems to do the trick!

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  9. Really awesome post. Those Graston tools look like torture devices- akkkk! It looks like your training is going so well-and that you are doing an awesome job being proactive. I'm really putting forth an effort to stop injuries in their tracks for this training cycle as I seem to be in a constant repeat cycle of one injury or another. I've added spin as crosstraining and 2x week core and already think I feel some positive results. I'll keep my fingers crossed for both of us :-)

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    1. Thanks girl. Sounds like you're being smart...keep it up!

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  10. You went with the Pureflows! Good choice since they've worked well for you!! Let me know what you think. My issue with the first ones was too much cushion in the mid foot. Others love this! Curious as to if that feels the same in the 2's.

    You are running so very well. Your training going GREAT and you seem to be enjoying the ride SO much. I felt a little like this last time around. Way to be proactive, I've never had Graston but it seems to work well for you! I'm much better at listening to my body and feeling when I'm on the verge of injury but still not consistent enough with preventative care. I did a lot of strength last fall (2011) and worked with a physical therapist about strengthening the weakness in my hips and balancing my leg strength but I'm sure I'm back to square one here now. I do know what to do however and I'm going to try to be more proactive again.

    Your week looks super!

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    1. Yeah, glad I decided on the Flows. I want to try the Cadence too but I figured I might as well go with what works. But then again, I wonder if part of my PF issues were from the flows. hmmmm.

      Thanks Jenn, Yes, enjoying the ride for sure. And I remember all that work you did. I need to do more...especially as the quality workouts are starting up.

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  11. I have never heard of the Graston treatment - looks like torture!! Hope it helps keep you injury free!
    The new shoes look awesome - haven't tried Brooks. I'm a Mizuno!!!

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    1. You've gotten pretty far and very fast without Graston so far so I'd say you're good! ha! Miss Speedy over there! :) What is it...a 5:00 mile just for warm up? ha! :)

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  12. Graston treatment does work wonders, but it hurts too! I was just thinking that I need to make an appointment for myself soon. Thanks for the friendly reminder.

    I really like those Pure Flows and I am going to be getting a pair soon. I just got the pink Ghosts a couple of weeks ago. I love that they are pink!

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    1. Yes, it hurts! And leaves some nasty bruising. Ghosts...I might need to try another pair of those.

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  13. Let me know about the PFs 2s. Like Jenn, I disliked the PFs1 but paradoxically I like them now that the cushioning has been wearing off. Ha! I am considering getting a pair too, but am waiting for the Brooks $$$. I love your attitude about training, similar to mine. Your week is solid and I hope the torture of the Graston will keep you healthy. Like Jenn, I am a strong believe in strength but not always disciplined about fitting it in:)

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    1. I'll let you know. I liked the first ones but I think I might have started wearing them too much too soon but they've been good for a lot of long running. And shorter stuff. I'm starting to think my hills in my hood have been good for some strength in place of some of the stuff I'm not doing. :)

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  14. Yikes! That Graston equipment looks like it means business. I don't know much about that. I stretch, roll and ice but that's the extent. I wonder if anyone around where I live does that? Is it through PT?

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    1. My sports Chiro does it. HIs whole office is trained in it and most of their patients are athletes (large part runners...including some famous ones that come get Grastoned regularly). But it can be painful. My left leg is yuck looking!

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  15. Trying the ART therapy for the first time. My Therapist (Dr) showed me the meat tenderizers, I mean Graston Tools. He said they bruise. It's good to know someone who had this therapy and survived! Thanks for sharing! I hope the ART therapy is all I will need for this weak glute and tight hammy!

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    1. I hear good things about ART. Graston seems to work great too but yes, they bruise. My left leg looks nasty!! Good thing it isn't swimsuit season. :)

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  16. I do all my core, stretching, and foam rolling in front of the TV when I am unwinding from the day, it only takes 20 mins, and I am done

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  17. I have a love/hate relationship with Graston - took care of my left ITB issues, but man oh man does it hurt! I did a much better job of staying on top of the preventative stuff last year and the result was no injury...so it will be more of the same: ice, foam roller, message therapist and yoga!

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  18. Great post Amanda and this came at a very good time for me as I begin to add harder efforts to my routine. I think something that helps me stay healthy is taking easy days really easy and also strength training and core work.

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  19. Great job catching things while in training. I am HUGE stretcher and yoga person so I really believe both keep my body balanced. Yoga also helps me detect when I have something that needs more Love :-) Stick, Foam Roll, Ice. I have a PT that uses lots of different - Graston, Trigger Point, KTape, Ultrasound, laser to help keep me running. I also see a massage therapist 1-2x a month. Good job and Keep at it!!! I see great things coming :-)

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