Yay! Running again... my knee feels back to normal! :)
Sunday: Pool run x1 hour and body pump x 1 hour ( 6 miles)
Monday: The knee was feeling better, so I test drove it with a 3 mile run. It felt great to sweat, and to get the heart pumping!
Tuesday: I skipped track, and opted for a slower paced 6 mile run.
Wednesday: Body Pumpx1 hour, and pool running for 1 1/2 hour. ( 9 miles)
Thursday:Rest
Friday: 7 mile run
Saturday: a very frustrating 18 mile run. It was hot, no water fountains to refill, and my thoughts would not focus on anything but how much longer I had to go...definitely the worst run for me this season.
Total miles this week: 49 ( pool:15, land:34 )
Sunday, August 22, 2010
Friday, August 20, 2010
The knee diagnosis.
I had to get to the bottom of this reoccuring left knee annoyance. This is what slowed me down during Marine Corp last year, so it was instant worry when I began to feel the same signs and symptoms last week.
With no running x 3 days, pool running, ice, and NSIAD's the knee is much happier currently. I was able to run 9 min paced-3 miler on Monday, 6 miler at same pace on Tuesday. ( I had decided to skip track even though the knee was feeling good.I didn't want to push my luck.) I still iced for precaution after each run, though the knee did not feel bad during the runs...and I will continue to do so from here on out to race day.
I did end up heading to the Ortho Doc on Thursday to get to the bottom of this. I wanted to make sure it was nothing that would hold me back from Chicago, or slow me down during Chicago. ( or worse cause an even worse injury to happen).
After some x-rays, and range of motion check, the doc came to a conclusion. Plica syndrome! What?...Doc says it's rare; he only gets 1-2 cases of it in a year! Imagine my worry when he said that to me! :) lol
Below is an explaination of Plica. I have never heard of this before, and had to do what I tell my patients not to do...I googled it.:)
What is plica syndrome of the knee?
The plica on the inner side of the knee, called the "medial plica," is the synovial tissue most prone to irritation and injury. When the knee is bent, the plica is exposed to direct injury, and it may also be injured in overuse syndromes. When the plica becomes irritated and inflamed, the condition called "plica syndrome" results.
Often called "synovial plica syndrome," this is a condition that is the result of a remnant of fetal tissue in the knee. The synovial plica are membranes that separate the knee into compartments during fetal development. These plica normally diminish in size during the second trimester of fetal development. In adults, they exist as sleeves of tissue called "synovial folds," or plica. In some individuals, the synovial plica is more prominent and prone to irritation.
How is plica syndrome diagnosed?
Diagnosis is made by physical examination or at the time of arthroscopic surgery. Plica syndrome has similar characteristics to meniscal tears and patellar tendonitis, and these may be confused. A MRI may be done, but it is often not terribly helpful in the diagnosis of plica syndrome.
"What is the treatment for plica syndrome?
Plica are synovial membranes that separate the knee joint into compartments during fetal development. Problems arise when the plica fail to diminish in size and cause irritation to the knee joint later in life. A plica on the medial (inside) of the knee is most prone to injury/irritation due to repetitive movements such as running and may be commonly misdiagnosed as a meniscus tear or patellar tendonitis.
Symptomatic plica syndrome is best treated by resting the knee joint and anti-inflammatory medications. These measures are usually sufficient to allow the inflammation to settle down. Occasionally, an injection of cortisone in to the knee will be helpful.
If these measures do not alleviate the symptoms, then surgical removal of the plica may be necessary. This surgical procedure is performed using an arthroscope, or a small camera, that is inserted into the knee along with instruments to remove the inflamed tissue. The arthroscopic plica resection has good results assuming the plica is the cause of the symptoms. Often a plica is seen on arthroscopic examination. Unless symptoms are consistent with plica syndrome and the plica looks inflamed and irritated, the plica is usually left alone. Plica resection during arthroscopy is only performed if the plica is thought to be the cause of symptoms." Thank you About.com.
Basically I was instructed to continue doing what I have been. I can run, but add in cross training. ( I plan to pool run at least 2 times a week, in place of running), ice, ibuprofen,and stretch! ( guilty of not being consistant on that) I have to listen to my body, but I can continue to train, run, and more inportantly race Chicago!
Dr. Smink wants me back in 3-4 weeks if the annoyance does not subside. At that time he would give me a cortisone shot...but I am feeling good, so I am guessing, and hoping, I will not need that.
It feel good to know what is going on, finally!
With no running x 3 days, pool running, ice, and NSIAD's the knee is much happier currently. I was able to run 9 min paced-3 miler on Monday, 6 miler at same pace on Tuesday. ( I had decided to skip track even though the knee was feeling good.I didn't want to push my luck.) I still iced for precaution after each run, though the knee did not feel bad during the runs...and I will continue to do so from here on out to race day.
I did end up heading to the Ortho Doc on Thursday to get to the bottom of this. I wanted to make sure it was nothing that would hold me back from Chicago, or slow me down during Chicago. ( or worse cause an even worse injury to happen).
After some x-rays, and range of motion check, the doc came to a conclusion. Plica syndrome! What?...Doc says it's rare; he only gets 1-2 cases of it in a year! Imagine my worry when he said that to me! :) lol
Below is an explaination of Plica. I have never heard of this before, and had to do what I tell my patients not to do...I googled it.:)
What is plica syndrome of the knee?
The plica on the inner side of the knee, called the "medial plica," is the synovial tissue most prone to irritation and injury. When the knee is bent, the plica is exposed to direct injury, and it may also be injured in overuse syndromes. When the plica becomes irritated and inflamed, the condition called "plica syndrome" results.
Often called "synovial plica syndrome," this is a condition that is the result of a remnant of fetal tissue in the knee. The synovial plica are membranes that separate the knee into compartments during fetal development. These plica normally diminish in size during the second trimester of fetal development. In adults, they exist as sleeves of tissue called "synovial folds," or plica. In some individuals, the synovial plica is more prominent and prone to irritation.
How is plica syndrome diagnosed?
Diagnosis is made by physical examination or at the time of arthroscopic surgery. Plica syndrome has similar characteristics to meniscal tears and patellar tendonitis, and these may be confused. A MRI may be done, but it is often not terribly helpful in the diagnosis of plica syndrome.
"What is the treatment for plica syndrome?
Plica are synovial membranes that separate the knee joint into compartments during fetal development. Problems arise when the plica fail to diminish in size and cause irritation to the knee joint later in life. A plica on the medial (inside) of the knee is most prone to injury/irritation due to repetitive movements such as running and may be commonly misdiagnosed as a meniscus tear or patellar tendonitis.
Symptomatic plica syndrome is best treated by resting the knee joint and anti-inflammatory medications. These measures are usually sufficient to allow the inflammation to settle down. Occasionally, an injection of cortisone in to the knee will be helpful.
If these measures do not alleviate the symptoms, then surgical removal of the plica may be necessary. This surgical procedure is performed using an arthroscope, or a small camera, that is inserted into the knee along with instruments to remove the inflamed tissue. The arthroscopic plica resection has good results assuming the plica is the cause of the symptoms. Often a plica is seen on arthroscopic examination. Unless symptoms are consistent with plica syndrome and the plica looks inflamed and irritated, the plica is usually left alone. Plica resection during arthroscopy is only performed if the plica is thought to be the cause of symptoms." Thank you About.com.
Basically I was instructed to continue doing what I have been. I can run, but add in cross training. ( I plan to pool run at least 2 times a week, in place of running), ice, ibuprofen,and stretch! ( guilty of not being consistant on that) I have to listen to my body, but I can continue to train, run, and more inportantly race Chicago!
Dr. Smink wants me back in 3-4 weeks if the annoyance does not subside. At that time he would give me a cortisone shot...but I am feeling good, so I am guessing, and hoping, I will not need that.
It feel good to know what is going on, finally!
Sunday, August 15, 2010
Miles this week.
I am making it a point to get back to blogging. I began blogging as a way to track my training, and I intend to keep up with this now.
This week has been the most frustrating this season. I started the week with a migraine, and ended the week with an annoyed knee. Eight weeks from Chicago, I'm nervous, and hate not getting my miles on land. I have been told and have read, pool running is just as beneficial as land running. I do hope all that I have read, and heard are true. (because most my miles this week were done in the water. )
Here is my week:
Sunday: Great run! 12.27 miles is what my Garmin read, at the end Leesburg 20k. I ran a avg 8:06 pace and considering I walked a couple times up a couple different hills, that's great average pace!
------------------
Monday: rest
Tuesday: skipped track, but ran an easy 6.2 miles in the morning. Body pump in the evening.
Wednesday: I did my first pool run w/ Amy, and Katie. x 1 hour= 6 miles.
Thursday:4 miles on the dreadmill at lunch. ( noticed the knee then) 4 miles post work/storm. Definitely noticed knee then. :(
Friday: rest ( ugh!)
Saturday: 3 hours in the pool running. x3 hours pool running=18miles ( Thanks to Cheryl, Maria, and Katy for the company!)
Sunday: 1 hour in the pool with Liz! x1 hour pool running= 6 miles. Body Pump in the evening.
total miles this week: 44.2 miles ( mostly in water...sigh)
Good news is knee is feeling and looking better. I plan to test drive the knee tomorrow with an easy jog to see if I can track Tuesday. Here's hoping...
This week has been the most frustrating this season. I started the week with a migraine, and ended the week with an annoyed knee. Eight weeks from Chicago, I'm nervous, and hate not getting my miles on land. I have been told and have read, pool running is just as beneficial as land running. I do hope all that I have read, and heard are true. (because most my miles this week were done in the water. )
Here is my week:
Sunday: Great run! 12.27 miles is what my Garmin read, at the end Leesburg 20k. I ran a avg 8:06 pace and considering I walked a couple times up a couple different hills, that's great average pace!
------------------
Monday: rest
Tuesday: skipped track, but ran an easy 6.2 miles in the morning. Body pump in the evening.
Wednesday: I did my first pool run w/ Amy, and Katie. x 1 hour= 6 miles.
Thursday:4 miles on the dreadmill at lunch. ( noticed the knee then) 4 miles post work/storm. Definitely noticed knee then. :(
Friday: rest ( ugh!)
Saturday: 3 hours in the pool running. x3 hours pool running=18miles ( Thanks to Cheryl, Maria, and Katy for the company!)
Sunday: 1 hour in the pool with Liz! x1 hour pool running= 6 miles. Body Pump in the evening.
total miles this week: 44.2 miles ( mostly in water...sigh)
Good news is knee is feeling and looking better. I plan to test drive the knee tomorrow with an easy jog to see if I can track Tuesday. Here's hoping...
Friday, August 13, 2010
The rollercoaster life of marathon training.
Running, especially training for an endurance race, more specifically (for me) a marathon, definitely has its ups and downs.
My ups: I had a great week last week with my track speed work! A strong/fast 2k, PR 1600 @ 6:50, followed by strong 1200, 800, and 400!
Leesburg I raced the (almost) 20k. I ran an 8:05 avg pace, and finished 1:40 feeling very strong! This race left me feeling that I could not only PR in Philly half marathon, but maybe even break the 1:45 mark! Woot!!
My downs: Migraine Sunday night took me out from running( and work) Monday. Due to recovering from such a bad migraine, I was not feeling strong enough for track, so I skipped it per coach's advice, and ran easy 6miler instead.
Yesterday I had to run 8. I did 4 during lunch hour, and the 2nd 4 after work/storm. This was where my L knee decided to say "hello, remember me?"( yes this is the same knee and area that made my Marine Corp experience awful) By the time I finished the 2nd 4, I could tell my knee was swollen, and I had little problem, urg. It wasn't hurting, and I wasn't limping, but it was definitely there, and I was definitely worried! I hit the NSAID's and ice stat! ( and posted on FB,lol)
Coach George saw my FB post, and contacted me. I told him how I was feeling, and that I was worried bc I " had' to run my 20 this weekend. Well, thank God for the Coach. :) He opened my eyes to 1. I did not HAVE to run my 20 this weekend. 2. If I continue on, the potential of injuring further is greater, thus maybe taking me out for good for this season. ( While I know this ALL could happen, after all I am a nurse, I'm too stubborn/hard headed to stop myself)
Now, I am "grounded" from running for a few days because my knee. It's hard especially on a day like today when it's gorgeous out, and I have my new cw-x shorts finally!
A new up: I finally tried pool running on Wednesday with Amy and Katie. I became an instant fan! So the plan this weekend is to get my miles in via the pool Saturday and Sunday. Looks like I'll have company both days!
Here's hoping this heals soon. Chicago is less than 2 months away, and I have Boston on the mind.
My ups: I had a great week last week with my track speed work! A strong/fast 2k, PR 1600 @ 6:50, followed by strong 1200, 800, and 400!
Leesburg I raced the (almost) 20k. I ran an 8:05 avg pace, and finished 1:40 feeling very strong! This race left me feeling that I could not only PR in Philly half marathon, but maybe even break the 1:45 mark! Woot!!
My downs: Migraine Sunday night took me out from running( and work) Monday. Due to recovering from such a bad migraine, I was not feeling strong enough for track, so I skipped it per coach's advice, and ran easy 6miler instead.
Yesterday I had to run 8. I did 4 during lunch hour, and the 2nd 4 after work/storm. This was where my L knee decided to say "hello, remember me?"( yes this is the same knee and area that made my Marine Corp experience awful) By the time I finished the 2nd 4, I could tell my knee was swollen, and I had little problem, urg. It wasn't hurting, and I wasn't limping, but it was definitely there, and I was definitely worried! I hit the NSAID's and ice stat! ( and posted on FB,lol)
Coach George saw my FB post, and contacted me. I told him how I was feeling, and that I was worried bc I " had' to run my 20 this weekend. Well, thank God for the Coach. :) He opened my eyes to 1. I did not HAVE to run my 20 this weekend. 2. If I continue on, the potential of injuring further is greater, thus maybe taking me out for good for this season. ( While I know this ALL could happen, after all I am a nurse, I'm too stubborn/hard headed to stop myself)
Now, I am "grounded" from running for a few days because my knee. It's hard especially on a day like today when it's gorgeous out, and I have my new cw-x shorts finally!
A new up: I finally tried pool running on Wednesday with Amy and Katie. I became an instant fan! So the plan this weekend is to get my miles in via the pool Saturday and Sunday. Looks like I'll have company both days!
Here's hoping this heals soon. Chicago is less than 2 months away, and I have Boston on the mind.
Thursday, July 8, 2010
Hot Yoga
Being on vacation, I wanted to:
1. "rest" this week from my training.
2. cross train.
Well, I have taken that "rest". I ran or really jogged an easy 6 miler Monday, and 4 easy on Tuesday. I plan to do 6 easy tomorrow, to give a light week mileage of just 16 total. Next week when I return, I plan to ease my way back into my training. Week 1=30 miles total; the following week back to high 30's and up from there.
I was able to do hot yoga yesterday.(cross train!)...How I have missed doing yoga! (especially of the hot kind)I first found hot yoga in Baltimore, 3 years ago. I fell in love on how incredible it made my body feel, how little my body ached ( though I would be sore from the sessions!),and how much stronger I was as an athlete. I also became slowly addicted to the amount sweat you lose;feels like you lose all that yucky body chemicals that is collected from stress, workouts, etc...it left me feeling cleansed!
Yesterday, I was reminded on how tight my body has become! Oy! But, it felt so good to stretch all that runner tightness away. In fact it felt amazing!
To back track...I'm horrible at stretching after a run, especially after the long run. I mean, I stretch, but it's of the ADD kind. 1. I'm hungry. 2. It's been hot, and I just want to get home. 3. Once I'm home, ice bathed and showered, it's eat and nap time! lol...so, I can say to add yoga to my training would be beneficial keeping me lose! I.e. in theory, injury free.
So new plan, I will add at least 1 yoga class a week to my training. Golds has an 1hr and half Vinyasa sessions every Saturday. I'll also look into Georgetown's yoga studio. I have yet to find a "hot" studio in DC, or Arlington,so until/hopefully I find one, room temp yoga will do! :)
does anyone know of a hot studio in NOVA/DC area?
1. "rest" this week from my training.
2. cross train.
Well, I have taken that "rest". I ran or really jogged an easy 6 miler Monday, and 4 easy on Tuesday. I plan to do 6 easy tomorrow, to give a light week mileage of just 16 total. Next week when I return, I plan to ease my way back into my training. Week 1=30 miles total; the following week back to high 30's and up from there.
I was able to do hot yoga yesterday.(cross train!)...How I have missed doing yoga! (especially of the hot kind)I first found hot yoga in Baltimore, 3 years ago. I fell in love on how incredible it made my body feel, how little my body ached ( though I would be sore from the sessions!),and how much stronger I was as an athlete. I also became slowly addicted to the amount sweat you lose;feels like you lose all that yucky body chemicals that is collected from stress, workouts, etc...it left me feeling cleansed!
Yesterday, I was reminded on how tight my body has become! Oy! But, it felt so good to stretch all that runner tightness away. In fact it felt amazing!
To back track...I'm horrible at stretching after a run, especially after the long run. I mean, I stretch, but it's of the ADD kind. 1. I'm hungry. 2. It's been hot, and I just want to get home. 3. Once I'm home, ice bathed and showered, it's eat and nap time! lol...so, I can say to add yoga to my training would be beneficial keeping me lose! I.e. in theory, injury free.
So new plan, I will add at least 1 yoga class a week to my training. Golds has an 1hr and half Vinyasa sessions every Saturday. I'll also look into Georgetown's yoga studio. I have yet to find a "hot" studio in DC, or Arlington,so until/hopefully I find one, room temp yoga will do! :)
does anyone know of a hot studio in NOVA/DC area?
Monday, July 5, 2010
Love this!
"It takes patience to become the best runner you can be. Top athletes realize that running is a long-term sport. It is set up for people who value delayed gratification and who like hard-earned success." Anthony Famiglietti
:)
:)
Saturday, July 3, 2010
Independence Day 5000
I will start by saying this week has been one that has proven to be challenging. (This weeks milage=37) It's not the milage that I find challeging, it's the lingering fatigue from last Sundays HOT 13mile run, that has been challenging to get over.(dispite proper hydration, since then) So, since then, I had been going back and forth on whether to run this race or not.
Tuesady was track work, and after spending Monday "recovering", I had about 80% legs by track morning.
I was able to produce 10 solid 400's, with a 400m PR of 1:30. So while my legs were not 100%, they were still producing good runs, today.
*Tuesday=I would race Friday!
When I awoke Wednesday, I was fatigued, headache, just not my normal up and ready to run, and even work self. I took this day off from everything.
*Wednesday=I would definitely not be racing Friday.
Thursday I did an easy paced 3, along with upper body wts. Still, I did not have the best legs under me, but they were on their way. I felt about 70% recovered on that 3 miler. *So Thrsday, I may race Friday, but would wait till Friday to see how I really felt.
Friday morning came around, and I felt pretty close to "myself". Rested, and legs not "fatigued" or sore, I decided to race...and I did.
It was a twilight race, 7:30 pm start. The weather, very nice. It was probably around 80, with a breeze, at start time...aawwww.Perfect!
I had planned to start " slow", finish "fast". (slow I mean a 7:30 pace) Well, first dowhill I noticed I was at 6:50, yikes! I slowed myself to 7:15 after noticing my too fast start.
Pretty much the hils through the course kept me at a consistant 7:24-7:28 pace...My legs that have been trying to recover all week could not give me what they have been giving me at track, in the past, ug. ( nor did those rolling hills help either! lol) The last mile I was able to drop to 7:24-7:20 pace, good, and I still managed to do 23:02 time, at a avg 7:26 pace. I knew this would not be a PR run for me, since Monday, so felt really happy about my race. :)...and, if I can produce 23:02 on tired legs on a hilly course, what can I produce with 100% legs, and maybe a flatter course?? --> July 24th Twilight 5K
**Also, GREAT job to my fellow CAR runner Amy on her PR, and awesome race night!! :) **
************
Twelve hours later I woke up planning to run 14 miles this morning.( due to travel restrictions on Sunday morning) Planning was the KEY word. I could tell about 6 miles in I was not going to be able to do 14, and even played with the idea of just doing 10,ug!( With Chicago little over 90 days away, 10 is too little.) I did end up breaking off from my running partners, and slowly made my way to 12 miles total.
Lesson learned this week: My body is tired, and I think it has been asking me all week to take off, and to please let it recover. Me being me, I do know when to stop, and think " I can work through this"....Well, body I hear you, finally. I am on vacation starting tomorrow. I promise you, body, you will get rest this week. I will cut my miles down to 15-20 this week, no speed work, just some easy "paced" maintenance runs every so often; no rigid training schedule this week either. This will be hard for me to do, but I would rather test my patience now, then run myself to sickness, or into the over-trained world, or worse injure.( That is real time loss)
Happy fourth!!
PS. If the race is small, Pacers, why could I not trade my medium shirt for small? Still upset, LOL...Amy will get this :)
GO CAR!!
Tuesady was track work, and after spending Monday "recovering", I had about 80% legs by track morning.
I was able to produce 10 solid 400's, with a 400m PR of 1:30. So while my legs were not 100%, they were still producing good runs, today.
*Tuesday=I would race Friday!
When I awoke Wednesday, I was fatigued, headache, just not my normal up and ready to run, and even work self. I took this day off from everything.
*Wednesday=I would definitely not be racing Friday.
Thursday I did an easy paced 3, along with upper body wts. Still, I did not have the best legs under me, but they were on their way. I felt about 70% recovered on that 3 miler. *So Thrsday, I may race Friday, but would wait till Friday to see how I really felt.
Friday morning came around, and I felt pretty close to "myself". Rested, and legs not "fatigued" or sore, I decided to race...and I did.
It was a twilight race, 7:30 pm start. The weather, very nice. It was probably around 80, with a breeze, at start time...aawwww.Perfect!
I had planned to start " slow", finish "fast". (slow I mean a 7:30 pace) Well, first dowhill I noticed I was at 6:50, yikes! I slowed myself to 7:15 after noticing my too fast start.
Pretty much the hils through the course kept me at a consistant 7:24-7:28 pace...My legs that have been trying to recover all week could not give me what they have been giving me at track, in the past, ug. ( nor did those rolling hills help either! lol) The last mile I was able to drop to 7:24-7:20 pace, good, and I still managed to do 23:02 time, at a avg 7:26 pace. I knew this would not be a PR run for me, since Monday, so felt really happy about my race. :)...and, if I can produce 23:02 on tired legs on a hilly course, what can I produce with 100% legs, and maybe a flatter course?? --> July 24th Twilight 5K
**Also, GREAT job to my fellow CAR runner Amy on her PR, and awesome race night!! :) **
************
Twelve hours later I woke up planning to run 14 miles this morning.( due to travel restrictions on Sunday morning) Planning was the KEY word. I could tell about 6 miles in I was not going to be able to do 14, and even played with the idea of just doing 10,ug!( With Chicago little over 90 days away, 10 is too little.) I did end up breaking off from my running partners, and slowly made my way to 12 miles total.
Lesson learned this week: My body is tired, and I think it has been asking me all week to take off, and to please let it recover. Me being me, I do know when to stop, and think " I can work through this"....Well, body I hear you, finally. I am on vacation starting tomorrow. I promise you, body, you will get rest this week. I will cut my miles down to 15-20 this week, no speed work, just some easy "paced" maintenance runs every so often; no rigid training schedule this week either. This will be hard for me to do, but I would rather test my patience now, then run myself to sickness, or into the over-trained world, or worse injure.( That is real time loss)
Happy fourth!!
PS. If the race is small, Pacers, why could I not trade my medium shirt for small? Still upset, LOL...Amy will get this :)
GO CAR!!
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