Peroneal tendonitis--The road to recovery.

The 2 words every runner dreads saying...I'm injured.

 

 

Sometimes no matter how smart you train, injuries happen and while you can try your best to prevent them, they seem to come out of nowhere and tear you down.

 

I was training right, running 50-60 miles a week and preparing for my fall marathon that I had been looking forward to all year. I had my eyes on Boston and that elusive 3:35 finish time was all I could think about. I was running well up until the week of October 5th. After my strength workout of 3 x 2 miles, my right ankle was burning like it was on fire. Of course, immediately I was in denial about it and assumed it was part of the cumulative fatigue that I had been training with following the brutal Hanson's advanced training plan. I took my planned rest day the following day, then when I woke up that Thursday morning, decided to take another rest day since my ankle was still bothering me. At the time, I figured it was some minor ache that would magically go away by the time I woke up early to go to work the next day.

 

 

That Friday morning, I woke up before work and was out the door by 5am and running around my block. I had just started a second job, so I was getting up early often to get some miles in before I went in to work for the day...and since it was dark and so early, I felt safe just running laps around my block(lots of right turns)  That morning I managed 5 miles and as I limped back into my house, that's when it hit me...I'm injured.

 

 

 

The pain started behind my right ankle and traveled down the side of my foot and I knew right away what it was. Peroneal tendonitis. I HATE tendonitis since those kind of injuries are so hard to heal because of the lack of blood flow to tendons. I started icing right away and limped into work. I woke up the next day with hopes of doing a 12 mile run, only to spend the day icing and foam rolling my calves. It almost seemed to hurt worse that weekend and I knew at that point that I'd be out of commission for a while. I jumped on the treadmill and couldn't even walk and just laid there and cried and cried. After I let out some steam, I decided it was time to shift my focus on recovery since my marathon was 17 days out. I shared my story on Instagram that day and was flooded with comments of encouragement and support. I cried that evening but tears of gratitude from reading all the posts and love from people all over the world. The two posts that stood out were from @therunshark and @runningprado. I can't thank them and everyone else enough. Thank you, thank you!

 

 

 

 

 

 

From that day, I spent a lot of time foam rolling my peroneal muscles on the outside of my lower leg, icing 3-4 times a day, having my poor husband massage my calves(I literally would be balling and yelling because I had him break up any kind of scar tissue with his hands) and doing a lot of trigger point therapy. I discovered the Pro-tec K-tape and it was God sent because it actually stuck to my skin and helped support my tendons. I followed the steps on the KT tape website on how to tape the injury.  I slept in a compression sock and wore it to work too. After a 3-4 days or so of icing, I changed it to heat therapy to promote blood flow to the injury. I then began stretching my calves, peroneal muscles, and my foot/ankle 2-3 times a day. I also crosstrained on a spin bike to maintain whatever fitness I could.

 

Hold the stretch for 30-60 seconds

 

Take a massage ball and there's a couple trigger points for the peroneal tendon. About 3-4 inches below the knee cap on the side of the leg and a few inches above the affected ankle. Apply a crap ton of pressure for at least a couple minutes. It hurts like hell, but there's immediate relief.

 

 

 

For about 2 weeks, I followed these steps religiously and did absolutely no running. Progress was crazy slow(it felt that way anyway) I did a pretty good job about staying optimistic through it all which isn't easy to do with an injury and a marathon looming around the corner. About 10 days in, I had another melt down and just cried on and off all day long. I just kept praying to God that I could heal enough to just run the marathon. Forget the 3:35 time, I just want to RUN!

 

 

The last 3 days, I have been walking normal with hardly any tightness in my ankle. I felt comfortable enough this morning to attempt a short, easy run and it was a success. It's been hours since my run and my ankle feels great, so I feel confident at this point that I'll be able to run the marathon. I'm going to continue my rehab plan for the next 10 days leading up to the race and run very easy. I've already accepted the fact that Boston probably won't happen this fall, but there are other marathons out there. Many, many opportunities for me.

 

 

My body obviously needed a break. After all, I've been training hard since January of this year. I started then training for my ultra marathon, then did another marathon a few weeks after my ultra. I took a couple weeks off in June then started training for ANOTHER marathon right after. I've literally been in non-stop training mode for almost a year. Listening to my body definitely helped my injury recover faster. I don't know if my injury was from over-training, running around my block in new, stiff shoes, or whatever. All I know is that I'm turning this setback into a comeback. Injuries suck. But they keep us humble and appreciative of when we are running. I know with this being marathon season, there are a lot of other runners injured as well. All I can say, is stay positive and remain patient. Listen to your body and rest. Cross train to maintain sanity and just keep in mind that no matter how long it takes your body to heal, you WILL run again someday. Whether it's next week or 3 months from now, you will run again...And it will make it that much more of an amazing feeling.

 

 



 

 

 

 

 

 







Training Update-1/2 way through!

I can't believe I'm already half way done with marathon training for my upcoming race in November, The Monumental Marathon in Indy. When I purchased and read the Hanson's Marathon Method book, I'm not going to lie, I was a little intimidated. The high mile weeks, intense speed workouts, and the whole idea of cumulative fatigue was so different from how I trained for my previous marathons. I figured that I've been a runner for 14 years now and had a great base going into training. I had already completed 2 full marathons and an ultra marathon, so I was willing to give this training plan a try. I'm so glad I took this leap, because I've never felt so strong physically and mentally as I do now.

It's no secret that my goal with this marathon is to Boston Qualify(BQ) I'm well aware that in order to qualify for my age, I need to run a 3:35 or better marathon...or an 8:12/mile pace for 26.2 miles. I knew that in order to make that happen, I would need my ass kicked into shape. I can honestly say half way through the advanced training plan, I have got my ass kicked...but in a great way.  Even though I'm not a "newbie" marathoner anymore, I have still learned a few new things about myself everyday I'm out there running.


1. I've learned that I can run A LOT longer and faster than I had ever imagined before. So many times in the past when I was training, I'd give into that voice in my head that tells me to stop or slow down. Not this time. That little voice is still there, but all I have to do is ask myself, "Am I going to stop or slow down in the marathon? NO! Push through it and come out stronger in the end!" I've had some amazing tempo runs because of this and will still strive to push through as my tempo distance increases over the upcoming weeks.

2. Speaking of "pushing through"...pain, fatigue and I have grown well acquainted over the last 9 weeks.  The whole idea of Hanson's is to go into my long runs with fatigued, tired legs as to simulate the last miles of the marathon and not the first. I've noticed my tolerance to pain has gotten so much better and I'm feeling stronger physically and mentally because of it.  I did have a moment of weakness during a 12 mile run where I stopped at mile 8 feeling exhausted and defeated from that weeks training. I was pretty much crying by myself in the middle of nowhere, looking up at the sky and asking God why was I doing this every day? Why was I putting myself through all this when I could be at home with my family? What if I'm doing all of this for nothing? Qualifying for Boston is out of my league, I'm not that kind of runner. After a few minutes of feeling sorry for myself, I got my act together quickly and remembered how blessed I was to even have an opportunity to train like this. To breathe and see the world like no one else can. I finished that 12 mile run and haven't questioned myself since.

3. I have learned to LOVE the track. The workouts are hard as hell but seeing my times improve and my overall strength increase have started my love affair with the oval office. Like the saying goes, "Runners know that running in circles doesn't always mean finishing where we started."

As I look forward to the final 9 weeks of training and as my marathon approaches closer and closer, I'm going to continue to give it my all and push myself to levels I never knew existed.  Yes, it sucks getting up at 4-5AM, lacing up my shoes and leaving my husband and daughter as they sleep in their beds, but I know in my heart it will be worth it. No one has to understand it as long as I do. I return home a stronger woman, a better mother and wife for my family.

I want to also add that I am ready to forgive myself if I fall short of my goal. I'm not going to focus on that too much right now because I'm going to remain positive, but the reality is something out of my control could happen in the upcoming weeks or on race day. The desire to be the best runner that I can possibly be will always be there and that alone will be enough for me to never stop trying, no matter how long it takes me to BQ. Like I've said before, running is engrained into every fiber of my being. I was born to do this and I'll never give up.

 

Sunburst Marathon Recap

2am wake-up call with the alarm

I didn't mind though as I shot out of bed, excited for what was to come. Marathon #3 and I was so ready.  I was running the Sunburst Marathon in South Bend, IN and the race started at 5am central time(the race was held in Eastern Standard Time)

My sister, Beth, and her boyfriend, Matt spent the night at my house and were both running the 5k race at Sunburst. They were already up when I opened my bedroom door. I brushed my teeth, threw in my contacts, put my hair up in a bun, got my racing clothes on and was out the door. We got there with an hour to kill, so I couldn't help but walk to the very place I did 2 years ago, to see the starting line of the race...when I was a 1/2 marathon runner admiring the marathon runners. Now today, I'm the marathon runner. I felt so humbled. I worked so hard for this.

The final minutes before the race started, I couldn't keep the smile off my face.  I high-fived Beth and Matt and kissed my husband and gave him the biggest hug. Before I knew it, I was off and beginning my journey of 26.2 miles. 

 It was still dark outside and the temps were in the lower 60's. I had my Nathan hand held water bottle all filled with Cocogo and a few GU Roctanes I'd take every 6 miles. I kept my pace in the 8:30-40 range and ran safe.  Right away there were a few hills and I remember thinking, "I hope this isn't the whole race." At mile 11, there was a huge hill and as I approached it, I just put my head down and pushed. Around mile 12, I ran past a street sign that said Madison St.  I smiled as I thought about my daughter, Madison who was at home with my mom at that moment. Apparently at the same time, my husband was along the side of the road trying to get my attention, but I missed him completely. He did manage to get a pic of me gulping down my gel.

At the half way point, I decided to start picking up the pace a bit. I wanted to run a negative split.  The sun had started to make things warm and it was rough running directly into it for several miles. I kept my pace steady but around mile 17, my legs started to feel the hills.  I didn't have any cramps, but it was like they just didn't want to move anymore. So I accepted the fact a negative split wasn't happening and just tried to enjoy the rest of the race. I still had a sub 4 hour on my mind and I was right on track for it.  

The course was absolutely beautiful running along the St. Joseph river.  The volunteers and spectators were just as awesome.  I had such a different mind-set than I did when I ran the Chicago Marathon. I never once thought that I could not finish the race.  I knew I could. I just didn't know what my finish time would be.  At mile 20, my legs were practically dead.  I started walking through the water stations but quickly recovered and pushed through with that sub 4 hour finish stabbing my mind.  At mile 26, I was in front of the Notre Dame stadium and gunned it for the finish line.  As I was running ready to turn the corner to the finish, I spotted my husband, sister, and her boyfriend on the side of the road waving and cheering for me. My heart almost burst as I pushed back the tears...then as I turned the corner, there it was, the finish line. 

 I looked for the clock which read 4 hours and my heart then did sink. I was SECONDS off finishing under 4 hours.  I crossed the finish line, arms extended out and head up. My disappointment did not last long. The medal was placed around my neck and I turned around to see my family walking toward me with big smiles on their faces.  I had just finished marathon number 3, when this time last year, I wasn't sure I could finish even one.  There are other marathons out there with my name on it.  I will run marathons until I can't run anymore.  I will get my sub 4.  I will get my BQ.  It may take many, many tries, many failures, but I won't give up.  I was born for this.

Marathons are not for the faint of heart. They hurt and tear you down. They're unpredictable. I had an amazing 20 mile training run just 2 weeks prior to the race and tapered appropriately, but there are so many things not in your control when you're out there running 26.2 miles.  I learned a lot about myself out there and know what my weaknesses are and what to work on this summer as I train for my upcoming fall marathon in Indianapolis.  Special thanks to everyone for all the support I've received before and after the race. It's been overwhelming and I'm so blessed to have that kind of love.  Thanks to Cocogo for such an amazing product. I had no cramps and no GI issues out there and it really kept me going in the heat.  Now BRING ON THE SUMMER MARATHON TRAINING! :)

13.1 to 50K-A Leap of Faith

2 years ago, if you would've told me I could run a 50K, I'd laugh at you....

Sure I'd been running for years and years up to that point, but I was getting injuries at a 10K distance so why even push it? I wasn't "built" for running marathons and such.

I'll never forget the evening though, sitting with my husband at the computer 2 years ago debating on whether or not to register for my first half marathon. 13.1 miles! The longest distance I had ever ran at that point.  Hey, I had given birth to another human being, I could run for more than 10 miles, right?  I remember feeling crazy nervous and anxious. My husband, Doug, just kept telling me "push the button" "you can do it, just try". 

What was stopping me?  Fear? Self doubt? Injuries?  Probably a combination of it all.  I had fallen on my face so many times in the past whenever I had tried something new.  It seems whenever I had tried to run more than 7-8 miles, something would hurt.  Well screw it, I'm going to take the plunge.  I pressed the button to register and the confirmation popped up on the screen.  Holy crap, I'm actually going to do this.

I didn't really train for the 1/2, but I did make it up to a 10 mile run before the race...and I did end up injured.  I was introduced to my IT band for the first time and what an ugly injury that is to have.  I did tons of research on it and decided to run the 1/2 with the injury wearing an IT band strap. I finished my first half marathon in 2:06 and the feeling crossing the finish line was incredible. I had just accomplished something I thought I could never do and with an injury!  So what was stopping me from trying to run farther? Nothing anymore...I'm going to run long distances. Including a 26.2!

1/2 marathon done-June 2012
Full marathon done-October 2013
Ultra marathon done-April 2014

So what is it that stops us from pushing ourselves more? Fear of failure? What exactly is failure to you? It's just a bump on the road of this crazy journey called life. It makes us stronger and wiser. It exposes our true selves in ways we couldn't see otherwise.  I'm not afraid of failure anymore. I'm running my 7th half marathon this month and my second full marathon in May.  I've gone from half marathoner to marathoner to ULTRA marathoner in less than 2 years.  If I can do it, anyone can.  It may not look pretty and I surely didn't "fly" across the finish line in my first 1/2 and full marathons(more like limped, haha)But I have grown so much as a runner and as a person in general.  I'm so happy I took that leap into the unknown and faced my fears. 

In the words of my daughter's favorite movie, Frozen:

"It's funny how some distance makes everything seem small and the fears that once controlled me can't get to me at all."

Chicago Lakefront 50K recap

What an experience!

 

 

 

My first ultra marathon was this last Saturday (April 5th) and it certainly goes down as my favorite race of all time.

 

Started off with waking up at 5AM and driving myself to the northside of Chicago at Foster Beach House along the lakefront. Beautiful sunshine and a brisk 35 degrees at start time. I actually felt super calm and really wasn't nervous about this, I think because the only goals I had were to have fun, stay injury free, and JUST FINISH.

 

The second I pinned my bib to my shirt, I was like "omg, I am running a freakin Ultra"

I met up with my IG friend Steph(runtrimom)who looked super cute in her bright, colorful running outfit. Before we knew it, we were off and running.

The miles just flew by as we admired the beautiful lakefront scenery and talked about life in general. We stopped for a few minutes at each aide station to refuel or stretch and for the first 15 miles, I was in heaven and feeling fresh and running effortlessly. We ran into a few of Steph's friends along the way, including her 84 year old coach who inspired me like crazy!  I was debating on whether or not to stick with her the whole time because I wasn't exactly sure on how my IT band would hold up, but the pace she was running felt right to me with the distance I was going. So at about mile 17 I decided to stick it out with her and finish together.

And I'm SO glad I did. Running with her really helped push me, especially the last few miles. Liz(fitandfab4life) ran the last 10 miles with us, which was awesome too. I kept repeating to myself "embrace the suck" "I've got this" Pretty much every fiber in my legs were hurting, but I pushed as I envisioned that finish line in my mind. I thought about my 3 year old daughter and husband too. I thought about all the amazing support from my Instagram friends.  These are the things that got me through.

We crossed the finish line 31 miles later, our hands together and held high over our heads tears streaming down our faces.  We had done it. We had just become ultra marathoners. I gave her the biggest hug crying like a baby.  I never had imagined I'd be a marathoner, let alone an ULTRA marathoner.  I faced my fears and conquered them head on. After running the Chicago Marathon last October and ending up injured, I started to question whether or not I could be a long distance runner.  But this finish proved to me that I could. I could go the distance....and I'll never look back.  I'm looking forward to more marathons, hopefully a Boston Qualifying one, and maybe some more ultras in there too :) 

Only those who will risk going too far can possibly find out how far one can go.
Read more at http://www.brainyquote.com/quotes/quotes/t/tseliot161678.html#lbihmdIdP755wtIX.99

Only those who will risk going too far can possibly find out how far one can go.
Read more at http://www.brainyquote.com/quotes/quotes/t/tseliot161678.html#lbihmdIdP755wtIX.99

ONLY THOSE WHO WILL RISK GOING TOO FAR CAN POSSIBLY FIND OUT HOW FAR ONE CAN GO