I Can Do Hard Things

I had oral surgery today (lower bone and gum graft). I can't do anything that will raise my heart rate.  This will cause too much blood flow to the graft area and cause it to come off.  I knew this and had planned on this being a rest week.  

So lots of stretching and foam rolling.  And sleeping in!!!!!

5 very slow miles on the home TM

I really had to keep my heart rate down. But my stitches and graft felt alright in my mouth.  

3x10

walking lunges

single leg hamstring lifts

ball squats

side to side lunges

3x15

overhead press

butterfly

skull crusher

row

Stretch and foam roll

Back in August I had some major right groin/left hamstring (at the insertion point).  I've been able to manage it by keeping my running slow.  BUT any time I pick up speed or go longer, it totally flares up (I've kept it on the down-low here on FRB because no one likes a whiner).  I did PT back in August/September.  I went to my sports medicine doctor back at the end of October.  

He went into great detail of tendonitis vs tendonosis:

tendonitis - short term inflammation, can be controlled by physical therapy, steriod, and massage.

tendonosis - long term inflammation, treated by surgery, dry needling and PRP

At my first appointment in October, doc gave me a steriod pack (as I had already done a lot of PT).  So we decided to do PRP (platelet rich plasma)/dry needling.  (We have hit our insurance deductible, so I took advantage).

They took a 60 cc blood sample and spun it down to the good rich plasma.  While the blood was spinning for 15 minutes, I had to ice the tendons.  Then, they inject Lidocaine into the tendon.  They used an ultrasound and injected the plasma into the mad tendon and quirt a small amount of the plasma.  Then move to another spot in the tendon...squirt more plasma.  Hence the dry needling part of the procedure.  During the ultrasound, the doctor mentioned the right hip tendon/left hamstring looked degenerative.

What I didn't realize how invasive the procedure is (they didn't tell me during the last appointment and there is not a lot of internet information).  They gave me super Tylenol (and a Lortab....no thanks!!) for the pain.  They suggested I don't run for a few weeks (at least a few days)....WHAT!!!!  That is a minor detail to forget (I had in my mind this was going to be like a flu shot and I would be running my 10 miles tomorrow).  He said I had to determine "return to exercise" regime on my pain level.  

This procedure what not what I expected.  It is still new and they don't have a lot of research.  BUT I really like the idea of using my own blood to to help my recovery (not drugs).  It only cost $100 where most places outside of Utah charge $500-$1500 for one injection (and I got 2).  I really don't know if it will work.  I guess I'm willing to try some "witch craft".  

So here is my "poor me" rant.....I feel like I can't train to my potential because I'm always getting injured.  I feel like I've been super conservative with increasing my mileage and been diligent with my strength training and stretching.  I realize there are "growing pains".  I will have run 1700ish miles for 2014 which is almost 250-300 more miles than 2013,  Yet I only have 1 half marathong PR.  I'm not sure what I'm doing wrong with my training.  

The end

4 very slow miles on the home TM

On my walk home from the ward Christmas party last night, I decided to run one house length to see how my injections felt. They felt alright. The only soreness I'm feeling is when I stand up.

So I decided to try a workout at home and had the easy option to bail if needed.

3x Hip hikes

Step ups

Single leg bridge

LLL

Kneeling LLL

Fire hydrant holds

Donkey kick with weight

10 minutes abs

Long stretch and foam roll

Feeling a bit grumpy today

5 miles outside - out/back on LP Hwy

AP:  9:10

I felt very creaky on the run.  It has been awhile since I've been running outside.

3x

walking lunges

single leg hamstring lift

ball squats

side to side lunges

overhead press

butterfly

row

skull crushers

Stretch and foam roll

20 minutes on stair mill before pump

60 minute power pump (the lunge routine is back....ughhhh)

Adductor and abductors

Adductor pain was better during the class.  Still have some hip/hammie pain where the injections were.

47:41 easy miles on the TM

Injections sites are feeling better.  Left adductor felt really good after lifting yesterday, but now after running it is irritated.

1x

20 leg raises

50 crunches

20 v-ups

30 bicycles

30 sit ups

2x

LLL

Standing LLL

Fire hydrant holds

Clams with weights

Donkey kick with weights

3x

one arm push up on Bosu

lunges with leg on bench

single leg squat

Tim and I are in Park City for the weekend skiing at the Canyons compliments of his work.  There are only 2 good runs open right now.  But we are going to try Park a City tomorrow and hoping for better conditions.

Left adductor was crazy sore today.  I went for a run at our hotel around 2:30.  I started slow and eventually got to doing 1 min hard/1 min easy.  I stopped to go get a drink and I could feel the adductor seize up.  It loosened up won't I started running again.  That gives me hope.

Off to Ruth Chris for dinner.....thanks work!  I love free vacations!

Ran 8 miles and walked for awhile to calm my leg diwn. Stretched for awhile.

Tim and I skied all day at Park City.  It was very windy.  By 2:00, I was so darn tired I could hardly see straight.  Guess I'm getting old.

5 miles in the hotel fitness center.  1 mile warm up and .25 mile cool down.  1 min hard/1min easy.  Easy=6.5.  Hard=7.5-8.0

Stretch

3 miles on home TM

2 miles at the gym before power pump 1 min hard/1 min easy 6.5-7.0/7.2/7.5/8.0

power pump

adductor extremly tight during the 3 miles and progressively got better.  

35 minutes lifting

sore from power pump

1 set of abs:

20 sit ups

20 leg raises

50 crunches

20 v-ups

30 bicycles

30 sit ups

3x

lunge with leg on bench (weights)

lunge matrix

single leg squat

slow squat - no weights - worked on form

chest press

lying down fly

seated row

skull crusher

front raises

front row

After the kids went to school, I headed up to Alpine for some new trails.  LOVED them...except for when I almost ran right into 4 deer.  I was looking down at the ground to make sure I didn't trip and almost ran smack into them.  I think they were as startled as I was.

I wish I would have had more time to explore.  I need to get over that trails miles don't equal road miles.  Great run!

PM:  15 minute stretch and foam roll

7.21 miles - 1:17:35 - AP:  10:45

my watch stopped randomly - weird

2.84 miles - 29:43 - AP:  10:29

-------------------------

10 miles on the Potato Hill - Ann's Trail, Clark's Trail....and a few others.  Small amount of snow on the trails.  Very up or very down.  I finally got over the fact that I had to walk portions of the uphill...or my heart was going to explode.  

I really like running on this trail and will definitely be doing it again.

PM:  15 min stretch and foam roll

6 easy miles at the gym before power pump with Kellie

Power pump - walking lunges class

AM 2:  20 minutes stretching

We were suppose to go skiing today, but we had 2 puking kids last night.  So I'm staying home to clean up puke and my husband is taking the 2 non-puking kids skiing.  Merry Christmas to me.....ha ha!

10 minute warm up

1 min easy (6.5)/1 min hard (6.8-8.0)

.30 cool down

Left adductor very tight but eventually warm up. Harder than it should be.

3x

Adductor machine

Abductor machine

Butt blaster machine

Pull/dip assisted machine

Leg press machine

Squats

Single leg hamstring lift (these really irritated my adductor)

I went to the gym this evening to get out of the house. First day Christmas break and I needed a few minutes to clear my head.

PM2:

LLL

Clams

Stretching and foaming

Power Pump - I went to the early class and I didn't like it as much.  Too much dancey/prancey stuff.  Still a good workout thought.

Skiing all day at Brighton

TT:  1:32:17

AP:  9:13

10:45, 11:11, 10:13, 8:28, 8:34, 8:14, 8:53, 8:38, 8:39, 8:34

I met Rachel and her Herriman Running crew to run Butterfield Canyon.  There were about 30 people this beautiful Christmas Eve morning.  I knew the upness of the canyon was going to kick my tail and it did.  I was the last person to arrive at the turn around section.

I was able to pick up some speed on the way down the canyon and the last 5 miles.  Rachel was kind enough to go slow with me....I always keep her behind!!!!  I appreciate her friendship!  

I'v been running SO SLOW these past few months that this run was really a push for me.  The downhill/flat was around 8:35 min/mile....so I'm glad to know all is not lost with the speed.

I couldn't stay for the running breakfast - we always go swimming as a family on Christmas Eve to help burn off the crazy.  It was a great morning!

Off to make soup and rice krispy treats for a family party tonight.  Merry Christmas y'all!

TT:  1:34 - 10 miles

Reset TM

TT:  17:58 - 2 miles 

My left adductor took awhile to get warmed up.  I know my gait totally changes while I hobble for the first few miles.  

I went and saw my PT about my left adductor.  It is acting like my right one did before I had to get my PRP injections.  I felt a bit frustrated while at the PT.  I've kinda figured out his way of thinking:

-run every other day (which I have)

-strengthen week muscles (I go to power pump 2x week and usually lift 1x on my own)

-cross train (Ive been skiing twice this week)

-Ive been stretching every night for 20 minutes

SO what gives!!! 

15 min warm up on bike

5 miles before power pump with Kellie and Collette

Left adductor super tight.  Eventually mellowed out the further I went.

Power pump was super fun....lots of jokes about bald guys.  

Skiing all day at Brighton.  Cold

PM:  30 min PT and stretch/foam roll

PT Stuff:

LLL - Standing/Side/Back

Hip hike on stair

Single leg squats

Clams

20 minutes stretching and foam roll

3x

lunge with leg on bench

lunge matrix

single leg squat

squat - focus on form

overhead press

butterfly

skull crusher

front raise

side to side in out

4x

8 pulse ups

20 side crunch

15 butterflys

5 miles on home TM

upped the incline every .5 mile

15 minutes hard push on the bike 

Power pump-new routine

Quick foam roll

Super early 14 miler on the home TM.

7 miles - 1:06

reset TM - GU

7 miles - 1:06

On both 7 milers, I ran a 2 mile warm up at 0 incline.  Then I kept increasing it every mile and went back down.  

This is the best run that I've had in awhile.  Nothing hurt.....I just got a little bored.  Gives me hope. 

PM: Cross country skiing at Sundance.  I alway willy-nillied it when I cross crountry skied and finally decided to take a lesson and learn how to skate ski the right way.  WHOA....learning a new sport at 36 is not for the faint of heart!  I am really bad and have a long ways to go.  BUT I loved it and it was an excellent workout.  2hours on the trails wiped me out.

Miles logged:

2010:  796.50

2011:  1156.44

2012:  1158.73

2013:  1296.08

2014:  1772.88 (too bad I don't have a lot of running success to show for almost 500 more miles in a year)