A Pain in the Butt

This running thing is a pain in the ass. Literally!

Again. It's back again. I get to 30 minutes, run a couple of times a week and it's back! I was doing so well - building up slowly and I haven't suddenly increased mileage or pace. So frustrating. Stupid 42 year old body.

I seem to have a very tight piriformis muscle. It has been hurting since Thursday and the pain radiates through to my hip flexor region. This injury stopped me from running for 3 months last year. And on Thursday, the dreaded pain returned.

So, I didn't run on Friday like I planned. I didn't run yesterday and I didn't run today. I might take the dog for a walk later this afternoon. All I was trying to do was run consistently. Not fast. Not far (less than 5km!). Just run.

Maybe running isn't for me? Maybe my body just isn't cut out for it. It peeves me no end to read stuff like Run Fat Bitch Run - which espouses just getting out there and running. I get all enthused and motivated and then this. Again. I'm not just having a whinge at little aches and pains. It hurts. All the time. I obviously have some weirdo biomechanical imbalance which I haven't addressed properly because it keeps coming back.

I'm not the only one - Beth at Shut Up and Run has it. Her answer is to drink margaritas in Mexico - sounds like a good plan to me! Mollie at Eat Run Read has it.

So. What to do? I LOVE running. It's like nothing else. My dog loves running with me. My immediate plan is to keep walking. And get serious about the foam roller and the stretching and strengthening exercises I have for hip flexor problems. I'm going to give it another shot. If I nip this in the bud before it gets too bad maybe I won't have to start again from the beginning. Because I honestly don't know if I can do that. Again.

Playin' to Win!

"If you want me, come and get me, you won't have a chance if you don't move now, I'm not waiting any longer, You know that I'm playing to win this time"


Ahh, it's been another wet week. The rain has been ceaseless. I should have got on the exercise bike (now relegated to shed) or even got down to the gym to the dreadmill. But I didn't.

I've been super-tired this week. Which comes first - being tired and therefore not getting up to run, or not running and therefore lacking energy??



Motivation is a funny thing! We haven't had winter, but we've had rain.

So anyway - I got back out there yesterday - only a week between workouts! At this rate it'll take a bit longer to finish Ease into 5K!!! If it stays reasonably dry this week, I should finish this week!

Mmm...snipping tool not working....so I ran Week 7 Day 3 - 5 min walk, 27 minutes running, 5 min walk. Total distance 4.42km, run pace 8.01min/km.  I'm happy with that! Felt pretty good too after a week of not running - legs felt good!

I foam rolled and stretched afterward - I've been a bit slack in that regard. And then spent the day mowing lawns, vacuuming, painting - all the fun stuff! I reckon I must have burned about a billion calories! Let's see that translates on Wednesday LOL.

"When you make your move, I won't hesitate, If you take too long, It could be too late, This time I'm playing to win"

The 1984 Little River Band version....

...or the updated 2011 John Farnham version

Alive and Brilliant!

"Way above, the clouds are black, they say it's going to pour but I haven't been keeping track"


Three posts in three days - what's going on?

I must be feeling good and yes, maybe even like a real runner, Beth! Because yesterday, when the link for the SMH Half Marathon came up on Facebook, I thought (ever so briefly) to myself "mmm....12 weeks away...I could do that". Perhaps not yet. I think I need to really take into account the words of The Penguin, John Bingham that beginner runners should:

1. Not run as fast as they think they can
2. Not run as far as they think they can
3. Run more often than they think they should

Or in my case, I look like this:

Damn - it was hot out there! Bring on autumn! But there were dolphins....

Trust me - they were out there - if you think
 I'm running with my Canon EOS500D zoom
 lens around  my neck, you are having yourself on!

So, here are the stats:

I felt like I was running really well! But I guess I really do run like that little girl in yellow - or maybe I'm just destined to run like a penguin. But I'm running, and taking it easy, and stretching and foam rolling and trying really hard NOT to hurt myself again. Not fast, not far but at least 3 times a week (maybe I should try for 4?). And a half-marathon is in my sights...it won't happen overnight, but it will happen!

"One step forward, two steps backward, I won't wrestle, you won't talk back, three deep breath, I'm still alive and brilliant"

Never...

"...never, never ever hide your heart!" (from the original Footloose soundtrack).

Remakes are never as good. Unless you are re-making C25K!!

This morning the sun was shining, birdies were singing (or I presume they were because I had my tunes pumping), Maxie was with me (he's a good running companion - guaranteed to get smiles from co-walkers).

You could mistake my face for the sun, it's so round and red.

I wore my Lululemon top for the first time since the Sydney Running Festival! I love it so much (and I just checked the website - it's not there anymore - ahggghhh!). I know it's winter in the US, but here in summer, this top is the bomb - it's the closest thing to not wearing a top you can get and still look decent. If I could, I would just wear a sports bra and compression tights and that would be it. But I don't need to scare the pants off everyone else, so I go for the lightest fabric and loosest fit around my belly I can find.

No - I'm not pregnant, that is carefully cultivated fat.

So, the first week of 2012 saw two run/walks!! That's a good start. Did Day 2 of Ease into 5K this morning:

Little bit further and a little bit faster - not that I'm too worried, I'm just happy to be running. And foam rolling and stretching:

Instrument of torture - looks so innocent!

Having said that, I am a bit proud - I want to put up a sign on my shirt saying "I'm only walking because I injured myself and I have to". Because aerobically, I feel pretty good. But I know I have to ease my poor old legs back into this thing gently. But it is weird to stop running after 30 seconds when you know you could go further. Gotta keep the end goal in sight!

Speaking of old things - I have to wait until 9 February before I can see the podiatrist. That's because he's so busy cutting pensioners toenails. Don't you think he'd rather analyse a running gait? (I know I would). I might have to use some of my health fund funds on a massage or two while I'm waiting.

"If you don't give your heart wings, you'll never, never, never, never fly..."

Sisters are doing it for themselves...

This is how I look when I'm running:

Or not.

It's a pretty hot here now (the weather, not my looks) and I realise I like running in winter more than summer. A bit because it's not really that cold in our winters, but mostly because I don't sweat (as much). I produce a ridiculous amount of fluid from the pores on my face and neck. 

But, I got up early(ish) today to beat the heat and the crowds. Failed on both counts - 25C and I had to negotiate the hugest crowd of pensioners on their walking outing (did you know they travelled in packs?).

So I'm re-starting Couch to 5K (except that they changed the software and it's now called Ease Into 5K - probably more what I need).

Not real fast, but I still had a sweat-fest going on. Not to mention how much of an effort it was pushing old people out of the way (just joking).

I have to say I felt MUCH better than the first outing nine months ago - so I don't think I've totally lost my fitness. Foam rolling and stretching afterwards to get the knots out of my buns of steel.

Max loved it:

All the photos of him look the same!

All jokes aside, I loved being back out there! There really is nothing like running. Even with the sweat.

Let's get it started...

Since my last post (let's see - almost a month ago) I've walked a grand total of .....zero kilometres.

Mmm. Oh sure I've actually walked from the couch to the fridge and done a bit of Christmas shopping, and even a couple of very slow, casual bushwalks. But nothing that actually raised a sweat or could be considered in any way, shape or form getting back into running.

Motivation is such a funny thing. And I'm just putting it out there because I know that many people have the same experience as me. Get all enthusiastic, get running (or zumba-ing or whatever), then something happens (injury, holiday, Christmas, all of the above) and motivation goes out the door. And the kilos pile on. Mine are scary. Are you ready?

77.3 kg

Not pretty. Neither is the body...

I put these up to be accountable to myself. If the blog disappears without warning, you will know that things aren't going well! But as the title of the blog says, it is time to put one foot in front of the other, even if it is just walking. I managed a walk today, with a couple of "wogs".

So that is the starting point. I could definitely feel major tightness in my hips. So I was good - walked, rolled (foam roller) and stretched. If I can manage this for a few times a week for a couple of weeks I might be good to go on a C25K program.

Wish me luck!!

I'm baaaccckkk!!

Well, kinda, sorta!

So this morning I got up early(ish) for my....walk. It is now 8 weeks since I saw the physio and I should be able to run, but you know, I can still feel that tight hip flexor/glute, so I did some reading . This is what I came up with:

1. Start walking. Apart from walking on our holiday, I haven't been out and about. Did you know that when walking, your body absorbs 2 times your body weight? It is a great stepping stone to get the body ready for the more intensive running. It's how I started running. My physio was adamant that it takes the body a long time to get used to the stresses of running - the muscular-skeletal system, that is, not the cardio-vascular (that is much more adaptable). Some websites recommend building up to 10-15 miles (16-24km) of pain free walking before attempting any running. So I'm approaching my walking the same as my running - three walks a during the week and a long walk (or bushwalk) on the weekend.
2. Re-introduce running by alternating running and walking - most websites suggest run one minute, walk three. I might even re-do Couch to 5K! I reckon it will feel weird just running! And goodness knows I've probably lost most of my aerobic fitness that I built up. But it's OK, I know it can come back. I'll have to make sure there is no pain in my hip when I run - otherwise I'm not sufficiently healed to run again.
3. One website recommended running at 25-50% of your pre-injury pace. Considering I was running at about 8 min/km that means 16-20 min/km. I can walk faster than that - can you imagine what it would look like trying to run that slow? Is it actually possible to run that slow? I'll just take it real easy - concentrate on form and not worry about pace.
4. Don't increase distance, frequency, intensity or pace of running at the same time. My physio said the injury was a classic case of "too much, too soon". So, first I'll just concentrate on building up to 5km. And then slowly (ever so slowly, with walk breaks if needs be) increase the distance. Pace will come (one day, maybe).
5. Use the foam roller after every run and then stretch. Strengthening exercises on the off days. 
6. Try to do some yoga or pilates once a week. I went to a yoga class last week and really, really enjoyed it. The instructor also does pilates and massage. I'm going to go get a really good massage too. My body will thank me later (after the pain subsides).

I am just enjoying getting out in the fresh air again. So is my dog. 

I'm "only" walking, but it's a step in the right direction!!

On ya bike!

Dutifully not running. Stretching and foam rolling. Exercise biking (30 minutes - 17.46km - 606 calories).

Note the sweat towel - no facecloth for me!
 No - I bring out the  big guns!

But it's not the same (insert whining sound here....)!!!

What would you rather look at? Sausage legs...

Can you see the drops of sweat on the bike?

 Or the ocean!

Yep. Me too. Never mind...won't be long!

Hip, hip hooray...not

It's official. I'm injured.

I went to the physio on Monday as the pain in my hip flexors was not really getting any better. And sure enough, I have torn hip flexor muscles. Recommendations? Stretching (every day - so a bit more to do there), exercise bike/swimming when pain dies down (which will be soon, apparently), visit to the podiatrist to make sure I'm wearing the right shoes/orthotics as I pronate (who knew?), no running for....six to eight weeks.

WTF??? That long? Sigh. It's an "overuse" injury, which I find quite hysterical, given my mileage barely makes it to 15km a week!

In a strange twist of fate, my free Runner's World free running socks and training diary were waiting for me in the letterbox when I got home from the physio - just to tease me.

I am undeterred!! I have 3 weeks until I go on holidays (cruise to New Zealand). OK, so I won't be running around the Promenade Deck like I imagined, but dang it - I'll be in the gym on the exercise bike. Will my foam roller fit in my bag? Two weeks of cruising (and biking and swimming), then only 1-3 weeks after that I should be able to run. If I actually do keep my fitness up, maybe I won't have to start all the way back at Week 1 of Couch to 5K!!

Anyway, the physio did some ultrasound treatment and massaged my butt so hard I have the bruises to prove it! I have been using the aforementioned foam roller everyday and doing the stretches from the Hip Flexor Solutions book.  Today I got on the exercise bike - 5 minutes warm-up, 20 minutes of UNSW's 8/12 second intervals, 5 minutes cool-down - a total of 30 minutes, 17.75km, 607 calories. Not bad and I'm just as sweaty and unimpressed looking as when I run:

Woe is me!

This hip injury/strain/hurt/pain is a doozy!

Yeah right - as if my arms are that cut and my legs that slim!
 But the look on her face is me!

It's been a week since my last run and it feels like forever. While the very worst of the pain is over, it is still very sore and bruised feeling. I'm thinking I will have to get myself to the physio (if they ever answer their phone).

The physical pain is settling down into an annoying buzz, just enough to constantly niggle at me. Just enough to remind me that I should not run on this injury. I know if I do try to continue, it's only going to get worse and possibly keep me out of my Asics for a lot longer than a week. I'll admit to tears - pathetic, I know!

I got myself one of those foam rollers (except mine is white):

and I've found some new and exciting ways to inflict pain on myself:

and I've downloaded an e-book:

And meanwhile, I'm trying not succumb to so much self-pity that I eat potato-chips and chocolate to make myself feel better (because putting the weight back on that I've worked so hard to get off is NOT going to make me feel better).

And then I will look forward to being able to use my exercise bike and swim and then eventually, run. Who know that this couch-potato would miss her exercise so much??