Progress (?) Report

Gronk said: When I run I get a single localised pain in the side of the thigh. Like a single entry gunshot wound. Is that what you have or do get pain down the whole length of the ITB ?
All my pain seemed to be concentrated around the bone on the side of the knee at first. Though lately its moved to what I think is my 'lateral collateral ligament'.



Jen said: Don't forget to do your 'good' side as well.
Thanks Jen. I've been doing that as it still has a niggle (like the niggle that turned into ITBFS on my other side).

And 2P, thanks for the hint about the Brauer Joint and Muscle Gel. I found it after not too much searching.

*****

I've been trying to stick to my plan. Every day since I developed it I have done my stretches and exercises at least once and iced two or more times. Every day except one that is.

Friday morning I spent about an hour doing all that stuff then set off to work thinking it was the best my knee had felt in almost two weeks - woohoo! But after a few hours of sitting at the desk I got up to walk and it felt like crap again.

I drove down the coast to see a friend that night. After dinner (mmmmm, tapas) and a couple of reds at Broadbeach we taxi-ed back to Mermaid. Strolled up there to pick up the car the next morning (maybe 1 1/2k) and my knee hurt the whole way. I got more than a little disillusioned so when I got back to Brissie just sat around feeling sorry for myself. I couldn't be bothered doing any of my '12 steps to recovery' other than icing.

Sunday I managed to snap out of it and got back on the wagon .... the injury recovery wagon that is! Been on it ever since.

On a happier note the ITB rolling isn't hurting quite so much, maybe just 6.5 on the Richter Scale as opposed to 10 when I first started it. My core stability is definitely improving. And I think I'm even getting just a little more flexible, but that's not saying anything.

Its back to the physio on Friday. I'm hoping he'll suggest a test run.

So yes Ewen, I am still alive. Alive, but not kicking.

On A Roll

Well, so far I've stuck to my plan. I'm sure its working. The ITB roller doesn't seem to hurt quite as much, then again, it couldn't have been any worse than when I first started using it.

Being injured is so time consuming, but on the bright side I've caught up with most of my backlog of TV viewing (about to start round 2 for today while watching Monday night's episode of "Shameless") and have been listening to lots of music.

And I thought of the twelfth step ...

12. Daily self massage

Adam yesterday suggested I use my knuckles to massage my quads (using lots of body lotion). And putting a tennis ball or golf ball under my hammies while sitting on a hardish chair. Whew, I don't have to give up the red wine :-)

Don't pick it ... and stay off the sweets

Thanks to all for your comments, suggestions and good wishes.

Wob asked Would water running have any benefit for you?
Last time I water ran it seemed to aggravate my ITB. Until I can work out how to do it without too much knee bending I'm going to give it a miss.

Clairie said Hope you have a cortisone or NSAID's plan to assist you.
I forgot about that. Will do a one week on, one week off thing with the NSAIDs. And will continue using Voltaren Gel.

Blkbox asked Can you name the band who released the best cover version of Baker Street?
The Foo Fighters. Though I do admit I cheated, I found it on Limewire :-)

*****

Just back from seeing Adam the physio. My muscles were tight as anything again :-( He said it was from the 25k I did in Canberra a week and a half ago. I think that doing nothing (other than the stretching etc) has contributed, it certainly did last month when I did zip for a week. After around 25 years of running, aerobics or other sport my legs just aren't used to inactivity.

The good news is the exercises he gave me have really improved my hip and leg strength. He tested me on the step ups, he could see that I was way more stable than a few weeks ago, and I could feel it. I talked to him about not doing the exercises until the inflammation clears but he's of the opinion that they are doing me way more good than harm. Though he did say if ever I feel pain with any of them to stop.

A whole hour's treatment and I didn't even ask once when I could run again :-)

Meanwhile I've done a little research on the net on natural anti-inflammatories. My diet seems to almost match what is recommended already. Though I'm gonna add lots of pineapple (thanks Clairie!). I hadn't been taking my multi-vits etc, figuring I'd need them more when I was back into full training, but in hindsight I probably need them more now.

So, my 9 point plan is now an eleven point plan.

10. Treatment with NSAIDs

11. Daily doses of my super duper multi-vitamins, anti-oxidents and selenium.

Hmmmm, one more and it will sound like the Alcoholic Anonymous 12 Steps.

Battle Of The Band

Canberra was 7 days ago and I haven't run since. I haven't tried and I don't intend to for another two weeks.

Score ... ITB - 1 Tesso - 0

Its time to get serious and beat this stupid injury.

So, here's the plan ....

1. Continue the regular physio and massage.

2. No running for another two weeks, unless of course the physio suggests it. Meanwhile I will NOT suggest to him that I give it a go.

3. Minimum of 2 stretching sessions a day.

4. Strengthening exercises twice a day.

5. Icing at least twice a day.

6. ITB roller at least twice a day.

7. Easy walking only, and not very far.

8. Core exercises every day including at least 100 crunches.

9. Gym work (upper body - low weights, high reps) at least twice a week.

It probably doesn't sound too difficult to achieve, but on days when I work 7am to 7pm I know it will be. I have to get up early when I'm running so why not now. I'm always knackered by the time I get home but will have to overcome that.

Any other suggestions will be appreciated.

I will get to the Warwick Pentath-run if its the last thing I do!

11 Running Questions - TAG!!!!

I've been tagged by Wob!


Here are my answers to 11 running questions:


1. What time of day do you run?

Early mornings. PCRG (Pat Carroll Running Group) speed sessions start at 5:40am and our other midweek and weekend runs between 5am and 6am depending on how far we are going. Though in winter we are lazy and don't start our weekend long runs until 6.30am or 7am.


2. What are your favourite runs?

My favourite long run is Jolly's Lookout at Mt Nebo to Mt Glorious and back. Its 28km of rolling hills on a bitumen road through the forest. If you go there on a Saturday there is bugger all traffic. Running around Mt Coot-tha comes a close second. My favourite PCRG session is reps on the big grassy hill in the Botanical Gardens.


3. What is your favorite song to run to?

I have so many! But one of my favourites is 'Mundain To Bach' by Punjabi MC. You can't help but get moving when it comes on. Ironically that's what was playing when I pulled the pin in the Canberra Marathon last weekend. Its sung in Punjabi but I somehow find English words that sound like it - eg he sings "Nimya tu kuch der pa ke rakh le", I sing "Meet me in the parking lot" :-) I just googled it and found out it means "Keep your face hidden". Close.


4. What book are you reading at the moment?

I'm hopeless. I start books but rarely finish them - a bit like my last marathon :-) I think the last one I actually did finish was a play called "Dave's Quest" by Aaron Stapleton, an ex workmate.


5. When did you start running?

In the early 80s. My manager was caught up in the crazy totally obessive running boom Jim Fixx etc) and could speak of nothig else. So it was more or less to keep him happy that I got a little serious about it and started entering Fun Runs. Of course cheering Deek on in the 1982 Comm Games Marathon spurred me on somewhat. I did my first half marathon in 1984 or 1985. In the early 90's I became more of a gym junkie and started playing tennis and volleyball (both very badly) and only ran once or twice a week. I got back into the running seriously again in 2000.


6. What's your post-race/post-run ritual?

After a long run we have coffee and brekky. I usually forget to stretch unless reminded by my running mate Clairie. Same after races. Following BRRC races we invariably end up at Expressohead at West End, I think just because we all like saying 'Expressohead' :-) After the PGRG sessions I generally stretch a little (both Clairie and Jonesy are usually there to nag me!) and then get stuck into the yummy food Pat supplies - watermelon, pineapple, lollies, nuts, sports drink etc.


7. What do you eat before you run?

For mid week longish or recovery runs I don't eat. I like to do most long runs on nothing or a coffee. Others I'll have a little Usana Nutrimeal (a low GI protein drink) as it seems to keep the energy levels up. I usually use it before speed work too.


8. What's your favorite running accessory?

I can't get by without my iPod.


9. What's your motivation for running? (or why you first started running)

I started little runs, like around the block or the local park, just to try to lose a bit of weight. Then eventually got the bug (see Question 5). Now I suppose there are a squillion reasons, not least of all the social aspect :-) I really can't think of one reason not to run. I maintain that I'm really not a motivated person by any stretch, but I like hanging around people who are.


10. What are your running shoes?

I ran mostly in Brooks Chariots and Beasts from when I started until I had a bad achilles injury in early 2003. The physio and podiatrist treating me both told me the shoes were for somebody weighing 80 to 100kgs. I told them that's what I'd would weigh if they didn't fix me up :-) Since then I've I run in the Asics 2100 series.


11. What is your next running goal?

Aside from sorting out my ITB problem .... Warwick Pentath-Run. Its five races over two days and the total distance is 42.2km. This year is the 4th time its been on, and only five of us have contested all five races at each one. I'm the only female. So I'll be there again on May 20th even if I have to crawl.


I'm gonna get this thing moving and tag five people ....

2P, Shane, RunDave, Blkbox, Robert Song

Its Just A Flesh Wound

Canberra 2006 - what a weekend!

The laughs started on the trip down, sharing a flight with Tara & Ciaran (CR Finbar), Robert Song, Iliketoast, Ihatetoast, Digger, Fat Bloke, Gav and a few other runners as well as the odd normal person. Gav deserted Fats to chat up some chick .... apparently she was flying down for a wedding and Gav was trying to assertain if pasta was on the menu before he put in too much of an effort :-)

That was just the beginning of a weekend of fun, with loads of socialising and a bit of running. After a big group of us had lunch at Caphs we headed back to the expo and then watched the Saturday arvo 10k and 5k. In one way it gets you so fired up for the next morning but in another you see how hard they are all working out there it makes you wonder why you do it. Then there was another mob visit to Caphs, this time for dinner before hitting the sack and worrying about Sunday.

Having poll position when it comes to accom (right at the start/finish) the room becomes an unofficial meeting place/pit stop. First visitor at the 'Do Drop Inn' was a very excited Clairie at 5:50am and from then on there was a steady stream of pop-ins, all ready for the big one. It seemed no time at all before we were outside and Clairie and I were making our way to the 3:30 flag. The minute we got there the gun went.

With the ITB not behaving at all I'd figured there were three points in the race where I could stop and not be out in the middle of nowhere - 12k, 25k, or the finish line. The goal was 10k pain free. Unfortunately I only got about 100 meters pain free, but it was just a niggle and didn't get worse ... well not for a while. I fiddled around with the pace, but around 5 min kms seemed to make it managable. Good thing was at that pace at different times I got to hang out with lots of CRs including JD, CJ, Spud and Tuttle.

The first part of this race has to be the best of any marathon - the lake, running around the parliament houses, the hot air balloons etc, it really did take my mind off my leg. So at 12k when there was the first bridge crossing I figured I'd keep on going. I'm so glad I did because heading out to the turnaround were five big signs that Pat's wonderful partner Sue had posted up for each of us from his squad. I wanted to point mine out to the guys running near me and tell them it was for me.

The plan was to stop and walk as soon as the niggle became a pain and that didn't happen until 20k I think. I sooned dropped to over 5 minute pace and was struggling to keep my form. Crossing back over the other bridge and coming down the hill to the water station at 22 1/2k I knew it was time to stop and walk for a bit. When I started up again other things were bothering me, my hip, my ankle, my quads.

I walked a little but ran mostly for the next couple of kms, including a brief run with Rent Boy who was driving the 3:45 train. I got the crowd to do a "3 cheers for Rent Boy" :-) He told me our mate Geoff (aka Fat Craig Mottram) was just behind and due to injury was doing a run/walk thing so I kept an eye out for him thinking I'd hang in with him for the whole 42k. Soon I spotted Truckie just before there and stopped and chatted. Geoff hadn't appeared yet, probably just as well.

Thing is I wasn't really hurting badly, well not bad bad bad, and was wondering if I was talking myself into it just because I didn't want to do the journey out to Death Valley and back again. He was wonderful and assured me that pulling out was the sensible thing to do. I realised he was right as I left him to go up to the cheer squad and had trouble walking. The gang there were so supportive, full of hugs and congratulations for me for getting as far as I did.

After a bit of cheering I headed back to base with Chris and Kate and slipped in for a quick shower and was back at the finish line as the 3:10 people were coming in. There were so many great performances, I'd love to list them but would be bound to forget some. But special mention must go to my little mate Clairie - a 3:23 debut marathon. And our training partner Tara - also on debut she finished in 3:30! We three girls did so many long runs in the hot humid weather with all the smelly boys, who by the way, had great runs too.

Now to the aftermath, and I don't mean the great traditional lunch and drinks at El Ranchos, drinkies at the post party at Rydges, and pizza and drinks at Bellucis :-) My leg is sore. I may have set my recovery back a couple of weeks but as this stage I'm thinking it was well and truly worth it. I might not feel the same way next physio visit.

Thanks to all for messages of support, encouragement, advice etc etc in the lead up to Canberra. How lucky are we all to be part of this wonderful running community!

In Flight Entertainment

I've put together my music for Sunday.


For the start line I thought the following appropriate ...

Crazy As A Loon - John Prine
Go - Daniel Johnston


Then stuff to make me run fast ....

Forever Young (Rave Mix) - Alphaville
Stand - REM
Miss Freelove '69 - Hoodoo Gurus
Objection (Tango) - Shakira
Dance Music - The Mountain Goats
Never On A Sunday - Connie Francis
Road Runner - The Modern Lovers
Yeah Toxic (Blades Blend Mix) - Brittney Spears ft Usher
Where's Captain Kirk - Spizzenergi
Love Is Strange - Mickey & Sylvia
Computer Camp Love - Datarock
9 to 5 (Dance Remix) - Dolly Parton
Rock El Casbah - Rachid Taha
I Think I Need A New Heart - Magnetic Fields
Dare - Gorillaz
Juicebox - The Strokes
Folsom Prison Blues - Johnny Cash
Flashdance (Radio Edit) - Deep Dish
Holiday Schottisch - Will Barrow
Things Don't Seem - Australian Crawl
Gasoline Alley - Rod Stewart
Middle Of The Hill - Josh Pyke
Somebody's Gonna Get Their Head Kicked In Tonight - The Rezillos
Tripping - Robbie Williams
Back In The USSR - The Beatles
Don't Bet Money On The Shanghai - BR5-49
Young Turks - Rod Stewart
I Walk The Line - Johnny Cash
Smut - Skyhooks
I Feel Just Like A Child - Devendra Banhart
Outtathaway! - The Vines
Fight For Your Right - Beasty Boys
Doctor Kitch - Lord Kitchener
Rose Garden - kd lang and The Reclines
Waxies Dargle - The Pogues
You Think You're A Man - Full Frontal
Impossible Love - Gordon Gano
Mundian To Bach (Knight Rider Remix) - Punjabi MC
I Wanna Be A Hippy - Technohead
Ca Plane Pour Moi - Plastic Bertrand
Don't Go Now - Ratcat
Kiss Kiss - Tarkan
I Fell In Love With A Girl - The White Stripes
Macarthur Park - Donna Summer
Happy Hour - The Housemartins
Mamma Mia (Definitive Mix) - ABBA
Total Eclipse Of The Heart (Remix) - Abba Teens
Take, Take, Take - The White Stripes
Ring Of Fire - Johnny Cash
Swing For The Crime - The Smiths
We're Not Gonna Take It - Twisted Sister
A New England - Billy Bragg
Walkin' In And Out Of Your Arms - kd lang
Baby Got Back - Sir Mix A Lot
I Hate Big Butts - Wierd Al Yankovich
Stange Days - John Lennon
Listen To The Band - Mike Nesmith
Know Your Product - The Saints
Let Me Be - Xavier Rudd
Psycho Killer - Talking Heads
Do You Want To - Franz Ferdinand
Glad All Over - The Rezillos
Oxygen - Willy Mason
Apple Tree - Wolfmother
Love On A Farmboy's Wages - XTC
Filthy/Gorgeous - Scissor Sisters
Extraordinary Machine - Fiona Apple
Blues My Naughty Sweetie Gives To Me - Captain Matchbox Whoopee Band
I Was Only 19 - The Herd
She Hates Me - Puddle Of Mudd
Like A Dog - Powderfinger
Brown Girl In The Ring - Boney M
Polyester Girl - Regurgitator
Don't Throw Stones - The Sports
Two More Years - Bloc Party
Desert Rose - Sting
That Ain't Bad - Ratcat


That woud take me close to five hours. I think by then the next songs will be meaningful ....

I Am A Man Of Constant Sorrow - Soggy Bottom Boys
Comfortably Numb - Scissor Sisters
Imitation Of Life - REM
Heaven Knows I'm Miserable Now - The Smiths


That's not all, there's another 90 minutes or so. Hopefully I won't get to listen to them. The way my ITB is right now its likely I won't get to listen to much at all :-(

A Fraction Too Much Friction

I was feeling pretty confident after Tuesday's run. Following it I had no ITB pain, except that funny dead feeling you get after icing for 15 or 20 mins. So I was expecting the same today. Being the Thursday after the TT it was a steady run and the 'no watch' 1k (people put in a gold coin, guess a time, money goes to Camp Quality, receipt goes to the one nearest their guess).

The ITB was niggly on the out run and I stopped and stretched before heading back. The last km or so leading into The Gardens, where we regrouped for the 1k thing, the niggle became worse.

I'd nominated a time of 4m45s and was running with Scotty and Donna, they'd both said 5 mins. We were just a few paces behind big Steve who'd said 4m30s. Hmmmm, we couldn't all be right! They all took off ahead and I just stuck to the same pace, mainly because at that pace I was running almost pain free. Pat was at the finish calling the times and as I crossed 'the line' he said "4:45" - woohoo :-)

Back at The Ship Inn we all feasted on a special brekky of crepes courtesy of big Steve's company Networth Investments, and then the lovely Chelle showed me some more ITB stretches and gave me even more hints (like how to sit to watch TV). There were the usual random prizes and awards where Langy (CR Runner In The Hills) was named Athlete of the Month and our Clairie was the popular vote for the Group Member prize - yay!!!

Anyway, enough good news ;-)

I didn't pull up so well afterwards, the ITB was hurting a little too much :-(

I had a massage booked for midday and on the way there made the executive decision NOT to start the marathon, rather run a solid 10k the afternoon before and join the cheersquad Sunday morning. But after conspiring with my partner in crime, Mark the Massage Man (we have to talk quietly cos Adam the physio works there too), I've decided I will line up on Sunday after all.

I change my mind so often, it must be awfully clean.

An Ambitious Project

For one of my whole two runs the physio suggested I do this week I went along to the monthly 3k TT at Pats. There were 65 starters this morning, I think that may be a record.

After warming up in mostly sub 5 minute pace (running with Clairie) the ITB was hardly noticeable. I had no idea what time I'd be running for the TT, I thought it would be around 5 minute pace. But when we took off I pulled in beside Donna and ended up hanging in with her to cross the line in 13:23. It didn't feel too difficult, so maybe I haven't lost too much fitness.

The leg felt fine, still a niggle but no real pain. That was until the warmdown when I ran way slower, then it started hurting. I picked up the pace for the last 500 meters and the pain eased.

Its not 100% definite but its more than likely that I'll start on Sunday morning. My plan at the moment is to stop at least at each special drink station (every 5k) and have a bit of a stretch. And if the pain gets bad I'll pull up stumps altogether. I just hope that doesn't happen out in Death Valley!

Meanwhile I'll be following some very sound advice offered by some ex-ITB club members including Clairie and 2P - thank so much guys!

And I might even start to panic a little, especially considering my race number F26 :-)

Perhaps, Perhaps, Perhaps

Friday night was the PCRG Countdown to Gold Coast launch at The Ship Inn. What a great night! It fired me up so much I couldn't delay my run any longer, and so decided I'd head out with the group Saturday morning. I had a pretty restless night, I kept waking up wishing it was time to get out of bed. I think I've missed my running.

Met up with the gang (there were 40 starters this week!) at The Regatta at 6am but basically ran on my own. I didn't want to get caught up in a pack, or talking to someone, as I planned to stop and stretch or even walk at the first sign of a niggle, and I got about 3k before I needed to do that. After that I ran another 3k, stopping and stretch after each km. There was a definite niggle in the right ITB, but nothing like the pain I experienced a week earlier.

It was just 6km. Can I do another 36k next weekend?

Back at The Regatta I got Clairie a classic when I limped towards her and told her I'd twisted my ankle. April Fool :-)))

I saw Adam (physio) mid-morning and told him all about the run. He was happy. And so was I, until he started digging his elbows into my hips :-( I told him I really wanted to do Canberra. Of course he's concerned I may set myself to where I was three weeks ago. So am I. But I assured him I'd do the run/stretch/walk thing and withdraw from the race if the ITB became too painful. Now to assure myself the same thing.

He suggested I just do a couple of runs between now and next Sunday, making them short but at marathon race pace. So I'll see how I pull up from those, and in fact won't make a definite decision until Friday, or even Saturday. At this stage its likely I'll give it a go, though I might get working on some pom poms just in case.