11 Month Trampolinjury Anniversary!

Here we are, 11 months post-trampolinjury! I cannot believe it’s been that long, but time really started speeding up once I was able to run again. Funny how that works. So here’s a quick recap and hopefully I’ll post again very soon with a Seawheeze recap since that race is on tomorrow! Goals!!


Ran my 5th consecutive Ragnar NWP and had a blast. Was in van 1 for the first time since my first year and it was amazing. Ran 11 miles overall and I was way less tired than my last few years of 20+ miles, go figure! 

I’m still in PT, yup, I’ve been in PT since October 2015 ever since my last attempt (2nd ever attempt) to train for a marathon. I have reduced to every other week and plan on reducing to monthly starting in September. Maybe eventually I’ll just go for a quarterly visit. I tell Dan all the time that he’s great and everything, but I really wish I saw him less.

I’m in week 4 of marathon training! I’m a bit astonished that I’m training and my number one goal is to get to the start line healthy. I’ve had a rough 2 years with injuries and I just want to run healthy again. I’m training for the NYC Marathon which I deferred last year so I’ve invested quite a lot in it monetarily already. I created my own training plan this time around, I figure I should put my RRCA Coaching Certificate to good use, but luckily enough had Erin and Erica’s plans to use as a base plus mixed in a little Hal Higdon and Hansen’s. The plan calls for 3 x 20 milers and I’m thinking that seems so insane since I only ended up running 1 x 18 miler when I trained for my one and only marathon in 2014 (Chicago). I ended up getting a bit of a calf strain towards the end of my cycle so I did a 16 miler + an hour on the bike to simulate tired legs. I’m hoping with my new found “love” of PT exercises, stretching, roll recovery, and all the recovery stuff I do on a daily basis that I will stay relatively healthy through this cycle. I’ve also added in track workouts and tempos, two things I haven’t done for over a year since my bout with high hamstring tendinosis on my left side and high hamstring tendonitis on my right side. Speaking of my ass, it’s doing much better, thank you! My left high hamstring feels great and my right is mostly cleared up. I’ll still feel it occasionally, but have been very pleased with how it’s been behaving with my 30+ mile weeks and re-introduction of speed workouts. It’s been a looong road to recovery.


Seattle Summer has been rad though the last week we’ve been visited by the smoke monster from the BC wildfires which has been a bummer and overall not great for breathing, running, and living. We did just break the for longest streak of dry days at 52 days though we did have to survive the rainiest October through April in the 122 years of record keeping. It’s been a year of extremes.




I’ve also been able to get out on a lot of hikes which has been amazing! We started the season off with Mailbox Peak Old Trail up and down which was a challenge, but made subsequent hikes like Mount Washington, Mount Dickerman, and Camp Muir not seem so bad!

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Race Recap: Tacoma City Half Marathon 2017

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This is a much belated recap of the Tacoma City Half Marathon that I ran on April 30th. I had started a post a few days after the race, but couldn’t be bothered to finish it. My cycle was mediocre at best while still recovering from the trampolinjury, and having developed high hamstring tendinitis on my right side. If this sounds familiar, I suffered from high hamstring tendinosis on my left side summer/fall of 2015. This hamstring tendinosis was my previous worst injury sidelining me for 2 months. I came back in 2016 and felt even stronger by the Iron Horse Half Marathon only to trampolinjury. Womp womp.

Anyhow, this was my first race in Tacoma. It was a point to point course starting in Gig Harbor and finishing at Tacoma Art Museum. My original run bud and far away friend, David, was in town from Singapore and agreed to run with me as a fun catch up. Sadly, the day before he was on an easy Lake Union run and ended up straining his calf. He was a great run bud and still accompanied me to the start of the race and drove my car to the finish. It was the best! Also, my lovely run buds (Anzari, Erica, Erin, and Hannah) were running the marathon relay; they killed it by the way and came in first! It was fun to have them on course plus some other SGLRG folks on course cheering. Weather was beautiful, clear skies and sun. If anything it got a little warm at the end.

So, what was the course like? According to the website, it was a “fast new half marathon course.” I’d like to dispute this statement by the feel of the course since it seemed we ran up all the on-ramps in Tacoma. All of them. According to my Garmin the gain was 557ft which precludes it from being flat to me. Maybe 300ft gain would have felt flat. We started at Gig Harbor Airport (who knew GH had an airport) and ran about 1.5 miles or so before getting on the Narrows Bridge. I love running on bridges, and it was absolutely gorgeous. Still, bridges are always hills so we climbed a bit then started coming down only to be confronted with a big hill once we got off the bridge. Erin had warned me about the hill after the bridge so I was ready for it. Still, it felt tough. This part of the course wove through parks and then through some residential areas. I saw friends at mile 7 on a downhill portion which was such a boost and my fastest split of the race. Ran through more residential and finally at mile 7.5 or so we hit Ruston Way. This part was on a nice pedestrian path along the Sound so was pretty, but boring. There were some great volunteers who were cheering which was super nice. I wasn’t feeling great as my hamstring had been pretty cranky the week preceding the race, and just was tight the entire run. I couldn’t seem to pick up the pace and sort of just decided to just run it more like a training run. I was so excited to be close to mile 13 only to realize we had another overpass to go up to get to the finish. This overpass came at mile 12.9 and was so annoying. I really wanted to walk it, but decided it would just prolong this race so just pushed through. I felt so bad for the marathoners who had to finish up this at mile 26.1, oofta. It was great to finish and I spotted David cheering for me.

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Overall, I just didn’t feel that strong in this race. My time was about 11 minutes slower than my PR last year at Iron Horse. Still, I was glad to have been able to run it especially after building back up from less than nothing with my ankle. It was a fun race from the perspective of having a lot of run buds out on course cheering plus meeting up with everyone at the end. Still, the course wasn’t that great and I would definitely not consider it a fast course. I definitely wouldn’t run this again, and probably wouldn’t be that likely to recommend it.

PS: It’s been 9 months since the trampolinjury! I’ve dropped down to every other week PT appointments and my hamstring has been feeling pretty good. Three weeks ago, I finally found the spot to release the tightness in my hamstring muscle belly. It was a revelation! I tried all the tools (Trigger Point Foam Roller, Roll Recovery, The Stick) I owned before finally using The Orb which worked! Highly recommend for tight hamstrings!!

Splits

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Happy Six Month Trampolinjury!

Today marks my six month anniversary since the trampoline incident. Time is a funny thing. The first two months went excruciatingly slow with limited mobility and not much physical activity besides my pool walking. I sort of fell off blogging with the New Year and the new job. I ran my first consecutive 3 miles on New Year’s Eve, and have slowly built up to my long run mileage of 8 miles. Actually, this Sunday, I’ll be running 9 miles! I can’t wait to hit double digits. Time has definitely started moving more quickly!

Recovery and rehab is still coming along. My ankle finally stopped swelling at five months just in time for me to roll my right ankle ever so slightly about three weeks ago on an early morning run. I know, no one has built me a bubble yet. I’ve had some light swelling associated with it since then, but hoping it goes away soon. Last week, I went to to Whistler and snowboarded two days. This was after a five year hiatus! It was like a riding a bike, and I managed to avoid any injuries. Snowboarding did bug my posterior tib so took it pretty easy on my second day. Also, thanks to Facebook memories, I was reminded that I had tendonitis in my right posterior tib. My doctor had asked if I had injured it prior because my MRI showed some thickening in that tendon. I had totally forgotten as it was just a small injury that didn’t take me out for more than a few weeks.

My race calendar is coming together and I’m cautiously optimistic. I deferred the NYC Marathon last year so I signed up this year (just had to pay again). I plan to run the Tacoma City Half Marathon at the end of April, Bloomsday as an easy run the weekend after, Ragnar NWP in July, Seawheeze in August, and NYC Marathon in November.

Now just to get rid of the tightness in my right high hamstring. I ended up developing a similar issue in my right leg as my left leg. My PT says it’s pretty common to develop it on the other side, but it still baffles me since it came on as soon as I started running. I had taken an almost three month break from running with the ankle sprain so have no idea how it could become so irritated.

2016 Year in Review

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And just like that, another year ticked by. Happy New Year 2017! Looking back upon my 2016 included some high highs and some low lows. Looking back on the blog, it was filled with a lot of talk about ankle sprains. Le sigh. So what happened this year in the context of my 2016 goals.

Get healthy & start running again
I would say I achieved this goal, but should have said “get healthy & start running again, AND keep running.” I’ll amend the goal for this year. I began 2016 with running consecutive minutes after building up from 1 min on / 1 min off to 3 min on, 5 min on, 7 min on, etc. I was feeling good and out for my first 35 minute consecutive run and sprained my left ankle. While at the time, I thought it might be more serious, it turned out to be a pretty mild sprain and I only took off 10 days. I continued PT for both my hamstring and ankle sprain while building my base in March and April.

I decided that Iron Horse Half, August 28th, would be a perfect comeback race. I started an awesome 16 week training plan that Erin created for me with the goal of running a 1:48. The course is a point to point and downhill, I knew if my training went well a PR was within grasp. I’ve been chasing the sub 1:50 half for years now, but it was illusive.

TL;DR: I PRd my race and ran a 1:46:57 in my 19th half, but then disaster struck. #trampolinjury

Blog more!
I did blog more than 2015, but mostly about my ankle sprains and ankle sprain recovery. A severe grade 2 ankle sprain is no joke. Yesterday was my 4 month anniversary since the incident and I just started running 30 minutes consecutively as of last Saturday. This injury has been brutal and I feel like I spent all of 2016 in PT. I’m certain that I was Forefront Physical Therapy’s MVP for 2016. I hope to blog more about my training and other life moment’s in 2017. It is great to be able to look back.

Run a sub 1:50 half
See above!

Run 1500 miles
This definitely did not happen. In fact, I only ran 547 miles which is the least amount I’ve run in a year in at least 5 years.

Start doing yoga again
I went maybe 6 times which is triple the amount of times I went in 2015. I call this success!

Visit at least two new countries
I visited one new country, Switzerland.

Posture (repeating goal)
Still and forever will be working on this.

File under misc
Other highlights of my year include, selling my first condo, buying a new townhome, leaving Microsoft after 8.5 years, and starting a new job at Amazon.

2017 Goals

  • Stay healthy, avoid injury, and run a lot
  • Train happy and run the NYC Marathon
  • Run 1200 miles
  • Keep up a strength training and yoga program at home
  • Visit at least 3 new countries
  • Become more politically active
  • Posture (repeating goal)

Week 13: Ankle Sprain Recovery

It’s the 3 month anniversary of my grade 2 ankle sprain. I’ve continued to do PT and have spent the last couple weeks run / walking. I’ve slowly increased from the below run/walk schedule moving from 2.5 minutes of total running to 20 minutes of total running. Here’s my ramp below.

  • 15 seconds run / 1 minute walk
  • 30 seconds run / 1 minute walk
  • 1 minute run / 1 minute walk
  • 2 minutes run / 1 minute walk
  • 3 minutes run / 1 minute walk

I am pretty ecstatic about the prospect of 20 minutes consecutive running which hopefully is just around the corner.

 

Week 10: Ankle Sprain Recovery

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Before I get into this riveting post on my ankle sprain recovery, I can’t help but mention we’re exactly eight days since our historic election. I am beyond devastated by the outcome as I was a strong Hillary supporter. I have a lot of thoughts about this, but for now will stick to my injury recovery as I want to remember this process.

  • 7 weeks: I started feeling my normal and was able to walk a lot more without pain.
  • 8 weeks: I was excited to have 2 months behind me of recovery and was told by my PT this would be the turning point. It was, I definitely started walking more and felt like I was getting closer to my normal life. I also got to run on the AlterG for the first time. It’s an anti-gravity treadmill so you can start running while still recovering. My first run was 70% weight-bearing. I ran 2 miles!
  • 9 weeks: I felt great last week physically and ran on the Alter G twice running at 25 minutes @ 75% then 30 minutes @80%. It was amazing. I even did 2 hours of yard work — raking & sweeping up leaves. Also, I went to the doctor for my follow-up and he told me that I had some laxity in my right ankle compared to my left, but I shouldn’t have any issues moving forward.
  • 10 weeks: This week I started to have a little pain and discomfort in one of my tendons/ligaments on the medial side. I think I may have done too much last week so I am taking it easy and trying to get my PT exercises in. I can tell that I’m doing better overall because I am not as disciplined with my exercises. Whoops!

This year has been dismal when it’s come to my running. Recovering from last October’s hamstring injury, slowly resuming running in January, trained for Iron Horse, PRd Iron Horse in August (that was a highlight), and then subsequently suffering from a grade II ankle sprain early September. I’ve run a grand total of 548 miles. Looking forward to starting to run outside soon and having a super healthy 2017. I have Seawheeze and NYC Marathon to look forward to so gotta stay healthy!

Week 6: Ankle Sprain Recovery

Hello! It’s actually more like week 6.5 of my ankle sprain recovery. After a week or so of slow improvements, I found that this week was quite a bit better when it came to swelling. My ankle is still swollen, but definitely not as bad as it was before. I’ve also started to be able to walk almost at my old pace with little to no pain. I’ll have some minor discomfort in my posterior tibial tendon though which is sad. I’m anxious to get to week 8 and putting the swelling and pain behind me. I’m not sure if it will happen by then, but I’m hopeful!