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I did the Lace up with Team Diabetes race over the weekend, while it wasn't pretty, I feel happy that I didn't have to miss yet another race.  I'm also back to my gym routine as well (I had to take a month off to let my knee heal up).  I did 34 minutes on the treadmill, followed by squats (135lbs, including barbell weight) and pec work (chest press machine).  Boy was I sore the next day.

Next up is the Terry Fox Run in a few weeks, and that will be the likely end of my racing for 2014. Since I can't do the Queen City Marathon as planned in early September, I'm aiming for a half marathon in early 2015 followed by a full marathon in the spring.

Finally! 5K on a late summer afternoon.

To be perfectly frank, I didn't think I would be running 5K today when I set out.  I was hoping to last at least 4K before my IT band became an aggravated mess as usual, but it never happened.  With some well-timed stretch breaks, I was able to cover 5K in just under 34:00 (this *includes* several minutes of stretching).  That may sound like a terrible time, but this was my best run since the half marathon in Winnipeg.

The road to recovery has been extraordinarily long thanks to my decision to gun it at the end of the half marathon after my IT Band had decided to tighten up.  Truth-be-told I am truly lucky I didn't make things even worse.

But all that aside, I found that rest, foam rolling, heat (hot water bottle / heating pad) did wonders for my recovery.  Additionally the ice/Advil combination proved to be helpful as well.

Of course I've learned more than I ever thought I would about Illiotibial Band Syndrome (namely how to pronounce and spell this damned thing).  The most important lesson I learned is what caused my particular version of the syndrome.  In my case it was an habitually tight TFL muscle brought on because of a twisted pelvis (now fixed).

I stretched my right TFL several times during my run, and it paid off.  So I'm back!  But now I need to make up for all the conditioning I lost.

3k in 30 Degrees

It sure feels good to complete a legitimate run without pain.  I pushed the envelope quite a lot, and stopped when it seemed like my IT band was on the verge of stopping me.

The trick it seems was thirty minutes of stretching and ... My old Saucony running shoes.

It was a bit warm, at 30 Celsius.  

My previous false starts were attempted in either my Brooks Pure Performance or Mazuno Waves.  (These shoes have less support than Saucony Guide 6.)

The road to recovery: strength training (or How to recover from IT band syndrome)

Imagine this: you're running a half marathon, when at the 15k point you're knee begins to hurt like hell causing you to stop/slow down/gut it out hellishly.  Now fast forward to the moment your physician/google/your running pal tells you you have something called IT Band Syndrome.

ITBS is considered an overuse injury, and usually (but not always) occurs when you overtrain -- i.e. break the cardinal rule of increasing your running by more than 10%.

Obviously you need to incorporate rest into your recovery, but don't forget to cross train!

I got ITBS exactly one month ago while running a half marathon in Winnipeg.  I was on track for a PR, too.

My recovery consisted of two weeks of mostly rest (save for some cross training).  I did run 13.1 very hard miles, after all.  Now I'm hitting the gym 3-4 times per week and am diligently working on increasing the strength in my legs, and am starting to see results.  Last night I ran 1.5 miles (my longest distance since the half marathon).

Last night's leg session went thusly:

set 1 (warm up): Squats with barbell.  90lbs. 10 reps.  Note: I go pretty slowly on the way back up.
set 2: Squats with barbell, 150lbs 10 reps.
set 3 and 4: Squats with barbell, 160lbs 10 reps. Note: this amount of weight produces enough workout of my glutes and hamstrings that I feel it later.

My one rep max is still unknown to me.  But I've already done reps at 200lbs.  I still want to know my max. :)

I also did bicep curls... nothing special.  27.5lbs in each arm. 3 sets, 10 reps.

The kicker is that I began my session with the 1.5 mile run on the treadmill with a knee brace on the affected knee.

And the recovery goes on

Contrary to what I originally thought, recovering from a nasty bit of IT band syndrome isn't depressing or annoying.  I've been getting some terrific workouts in at the gym and thereby building a lot of muscle.

If you don't already know, I get IT band trouble because of complications from having a twisted pelvis.  Now that twisted pelvis has been untwisted, the prognosis for the future is great.

So there's no running news yet.

Still meanwhile...

Wow, hard to believe, but we're coming up on a month since my last significant run (half marathon in Winnipeg).  I've decided to take the time off from running in order to 1) let myself heal and 2) do some strength training.

The healing-by-resting part is probably wise given my particular circumstances (recovering from SI joint dysfunction). But the strength training is something I haven't done at a gym in over a year. Frankly, I wouldn't be doing it now were it not for the fact that I won my current membership to Goodlife Fitness (yeah, I'll probably keep going at the end of my six month trial).

I like to load about 90lbs onto the barbell for my initial set of squats. For my second and third sets I use 180lbs.

I also do one set of lunges--last time I did not use weights.

So that's the news.

Meanwhile...

It's been a week and a half since I last ran, and nearly a week since my last cross training session.  Truth be told, having responsibilities makes it tough sometimes.  But this last week really has been a perfect storm.  To start with, it took several days to recover from Body Pump (my first encounter with the Les Mills class in over a year).  Then Canada Day happened.  So yes, I'm going to call this last week a rest week.

So since I don't have any new running experiences to share, I'll tell you about my first experience running in adulthood where I was timed.  It was in the fall of 2001, and I was required to run one mile in 8:30.  

It was terribly early and dark out.  The grass still wet, and the air still pregnant with humidity, I set out in cotton (yes, cotton) sweats.  I had no watch, and no means of knowing how I was doing.

In retrospect, I was probably running a 6:45-7 split at the start (in other words, a blistering pace for someone  inexperienced at running).  But that pace slowed drastically about 1/3 of the way through. Eventually I must have been running a 9 minute pace.  I finished in approximately 8:40.

We all ran on a resistance track; and yet, despite this, only a handful of us failed to achieve 8:30.  As a member of that handful, I simply assumed that running and physical activity were not my forte.  I was wrong... Though it would take a long time to know it.

I undertook a lot of runs over the following year.  Some were longer than others--frankly I found the long ones to be much easier.  I wish I could go back and do those old runs again.

What, if anything, did I learn from the experience I described above?  I learned that running requires discipline, self confidence and good physical conditioning.  Some people look at running 1 or 2 miles as a major undertaking that they're simply not capable of.  And for some people, it's really true.  But for the most part, I feel most people can run a mile if they are adequately prepared.