This week, while so close to the important races, I experienced my first training setback in awhile.
A few weeks ago, my right hip started hurting a bit. It wasn’t unbearable, and I religiously rolled it with a tennis ball, tried various stretches from YouTube, and incorporated more yoga. I also opted for easier mileage and decided not to run a local 5K.
My hip isn’t painful when running, but it hurt to get out of cars and chairs and if I start running without a walk or jog warmup. The pain got worse after the LifePoint 10K + 5K– to the point where I felt like I was limping through my cooldown.
Being proactive, I visited the ortho on Monday for x-rays. I didn’t want to run Catch the Leprechaun or Peyton’s Wild and Wacky 5K on a potential fracture. I won’t run on an injury or if the doctor says not to. Nothing is broken or injured; the ortho told me I needed to stretch and strengthen my glutes, cleared me to run, and told me good luck in my races. I asked for a PT referral and visited the PT on Friday.
I am so grateful I asked for the PT referral and went. The PT, who is also a runner, worked on my tight tensor fascia latae(TFL), piriformis, and gluteus medius. She showed me multiple stretches and exercises (who knew there were so many variations of pigeon pose?), and printed them out for me to take home. She also demonstrated how to properly foam roll and target my piriformis.
I’ve been doing the exercises since Friday, and I can already see improvement. It’s still not 100%. It’s frustrating to train hard, run a race, and not get the results you want due to a backfiring body, but at least I am able to run, even if it’s not as fast as I’d like. Any run beats being injured.
All my training and racing plans are day by day. I don’t want this setback, or “niggle” as I’ve been calling it, to turn into an injury. I want to be that little old lady still running in local road races when I’m in my 70s, so if I have to miss a few races or runs now, that’s how it goes.
This week, I ran 34 miles and did a BodyPump class and a yoga class.
Monday: BodyPump + Ortho Appointment.
Tuesday: 6.25 miles total, including bridge repeats.
Wednesday: 6 miles easy + Yoga.
Thursday: 7.1 miles. 2 mile warmup, Catch the Leprechaun 5K (22:37), 2 mile cooldown.
Friday: No workout (PT appointment)
Saturday: 8.2 miles. 2 mile warmup, Peyton’s Wild and Wacky 5K (26:49), 3.1 mile run/walk cooldown. I did the race course again with some ultra runners.
Sunday: 6.6 miles. 1.5 mile warmup, OnShore Shamrock Skyline 5K (includes 2 parking garages), 2 mile cooldown.
At Tuesday speedwork, we ran four bridge repeats. It was my first time doing bridge repeats, and the bridge was packed because it was a sunny day and the Cooper River Bridge Run is in two weeks. It really wasn’t as bad as thought; bridge repeats sound a lot more intimidating than they are.
Thursday night was Catch the Leprechaun 5K, which went okay after stretching my hip all day. Little did I know that the stretching wasn’t giving me much bang for my buck, but I lived and I learned a lot the next day at the PT. I had fun and caught the leprechaun.
On Saturday, I ran Peyton’s Wild and Wacky 5K. It rained on Friday and again on Saturday morning, and this was a trail race, so it was pretty much a mud run. The race was in memory of Peyton Moore and benefited some great charities. Noah and Jennifer Moore (Peyton’s parents) are some of the kindest and strongest people I know, and it meant a lot to them to see 300+ runners and volunteers honoring their son’s life.
The organizers put lots of love into this race and it showed- even the age group awards were rocks painted by Peyton’s classmates and friends.
Sunday morning, instead of our usual 8 mile route, the OnShore Racing organizers held a free run-at-your-own-risk Shamrock Skyline 5K downtown that featured two parking garages and ended with a party at the top deck of a parking garage. Even with two parking garages and a wrong turn, my time for the garage 5K was about the same as the pancake-flat and fast Catch the Leprechaun. I was just happy for a pain-free TFL, piriformis, and glutes after Sunday’s run.
Funny how I can run three 5Ks in four days, yet the biggest victory is getting out of my car or computer chair pain free. Here’s to nipping the pain in the butt!