Penny

MRI yesterday and I have an appt to go over results with Doctor tomorrow. . Doctor wanted to check for a femoral neck stress fracture. The bad news is that he said he was hopeful but "not optimistic" that it wasnt a SFx.

I asked over the phone if it was a stress fracture, and whether I should not be walking on it. They wouldn't tell me on the phone... arrghhhh! Haha, Im so impatient. But she did say, per the doctor, I can walk on it, and the doctor needed to go over the results and treatment plan with me. She said it sounds like its something that could turn into something bad... rather than it being that bad right now.

Im *hoping* this means its more like a stress reaction or something, that has a lot-shorter recovery time. In any case, I just want an answer so I can adjust my expectations, and can get on with trying to turn my lemons into lemonade!

Results are in. I have a femoral neck stress reaction. Precursor to a stress fracture. I was right to stay off it, as these things easily go from bad (4 more weeks no running) to terrible (5 months no running).

As it is I can walk, no crutches (which would've been HORRIBLE in NYC). I can do any cardio/weights that dont cause pain.

I am also having a bone density test to ensure my diet and/or my 10 years of on/off smoking are the culprits. Yes, yes, I was a smoker [ducks for cover].

So all in all, this is much better than I originally expected. A little bit sucky to miss Philadelphia marathon, but I can definitely plan for a real Spring marathon in 2014, rather than a spring marathon of the real Housewives of New Jersey + chocolate.

XT plan starts tomorrow. Yippee!

40 mins elliptical. Felt pretty fine the next day.

Pool running, 1 hour. 10 mins easy, 5x1 min hard/1 min easy, then 15 mins of 2 mins hard, 1 min easy, cool down.

Hard to get my heart rate up. I suspect there is some joint/muscle inflammation going on because driving my thigh up in the water hurt in my hip. Its definitely not the best XT at this point for me.

60 mins elliptical, easy + arm/upper body weights.

The next morning (monday) I feel achinness in my hip. Probably a combination of pool running, and generally over doing it on the XT. I think 45mins elliptical is basically the limit at this point, and I should probably be having rest days in between.

Figuring out the balance between XTing to keep strength, blood flow in the area and maintain fitness, with rest and healing, is tough. Especially for an all-or-nothing type personality!

I think the one day on, one day off approach is better for me.

40 mins procore elliptical.

I think I finally found a XT that doesnt hurt/impact my hip (pool running hurts, other ellipticals/bike dont feel good and leave it achey)!!!! The procore ones, where you can adjust the ramp so it targets certain muscles over others. Glutes is best for me, because Im already weak in that area, and it takes all the impact off my upper quads, which tends to pull on my hip.

Obviously kept it relatively short; 40 mins seems like the limit for getting a workout, but not feeling achey the next day.

Long stretch and some planking: 2 mins normal, 2 mins side-planks each side.

40 mins elliptical. Short/easy leg strength. 3x rounds of squats. 1x 15 standing lunges (felt a little pain in hip, so stopped after 1 set.) 2x rounds of single leg deadlifts. I wanted to XT yesterday, but hip was feeling a little achey so took the day off. I want to build up to consecutive cross-training days, and make sure I'm not actually delaying healing my hip because of overdoing it in XT.

Trainer at my gym noticed that I have really well developed quads, but underutilize my hamstrings and glutes when walking. Weak gluts is something my sports doctor has pointed out to me before. So rehabbing will involve lots of squats, and running-specific movements. Specially, side step-ups and single-leg squats, when I'm strong enough.

Im excited that I wont have to be going long weeks without training anymore though. I've already decided I'm running the SMH Half Marathon and Sydney Full Marathon in the fall (May) and spring (September) of next year.  Have high goals for these. Sub 130 and sub 310 are fast becoming my "B" goals :)

65 mins elliptical. Stretch.

60 mins pool running. 5 mins warmup, 9 x 5 mins hard, 1 min easy, 3 mins warm down.

While I know others say this is a good workout, I dont think its as good as elliptical or stairmaster, based on heart rate alone. I do think it targets more running specific muscles, and I can feel my legs get tired. Better than swimming at least. Im trying to do it at least 1-2 times a week, so I can mix up the cross-training, and not just get really awesome at ellipticalling (but lose strength in other running-specific ways).

65 mins elliptical. Mostly easy (~150bpm) + 15 mins ~160, last 5 mins 170bpm. Sort of a progression run?

40mins elliptical, ~160bpm.

Body weight leg circuit: 3x 30 sumo squats, 20 standing lunges with leg raise (each side), 20 dead lifts, 20 clam shells. Tried side step ups and they felt a little iffy on my hip.

40 mins elliptical plus upper body. 3 x 15 lat pull downs (40lb), 20 push-ups, 20 bent over rows (17.5lb)

65 mins easy elliptical

Core: 3 x 20 plank-to-push up position (not really sure what they're called, but they're a nice variation on the boring plan), 10 x crunches with swiss ball passing from feet to hands (not sure what these are called either, 20 x side-bendy things with 15lb dumbell (same again... you sort of just bend sideways. Works the obliques).

And for something completely different... cross training on the elliptical!!!

65 mins easy.

11 days til I see the doctor again, to see whether I can start running. My hip is feeling better and better, but still not good enough to run on. Hoping there are some magical healing things that go on in the next 11 days. Just wanna run!!

35 mins pool running

Finally figured it out. You're supposed to do it like high-knees. As soon as I gave that a go, my heart rate sky-rocketed. It feels much more productive (albeit more painful) now! Actually looking forward to a few more sessions. Its made infinitely more enjoyable by listening to NPR podcasts I have in my ipod mini, clipped to my hair tie [note, short-haired/baldy people, I reckon you could do the same with a visor!]

50 mins elliptical. 10 mins warmup, 10x 2 mins hard, 1min easy.

Upper body: lat pull downs, push ups, bent over rows

Did a little three-step jig at my office today and... no pain! Yippee! 8 days til I see the doc and could be running again. I miss the outdoors!

65 mins easy elliptical, 150bpm

45 mins pool running with 6 x 5 min hard, 1 min easy.

BOOOOORING.

50 mins elliptical, with 30 mins of 2mins hard, 1 min easy

1 lazy set of bicycle crunches, and some planks.

65 mins easy elliptical. Snore.  Some clam shells, leg raises etc.

I think theres something not bone related going on in my hip flexor, as my (completely non-impact) leg raises were hurting that area. Will ask doc.

Totally over cross-training.

Dear god, will the cross-training ever end. 1.5 hours on elliptical. nearly poked my eyes out.

+ core. That really made me feel extra good, because I hate core work.

3 x bicycle crunches (15), push-ups (20), swiss-ball hand off crunches (lying on back, passing between ands and feet) (10) and plank rows with 8lb weights (15).

+ adductor/abductors: 2 x clam shells (20 and side leg raises (20). Am actual running-strength saint today.

8 miles hiking through the Hudson Highlands. Beautiful in the fall, and a welcome releif from City air and cross-training on the elliptical. You can see some pics on my blog here
 

50 mins easy elliptical

I did my own version of Yasso 800s on the elliptical. 10 mins warmup, then 1x 3mins hard, 1.5 mins easy, ten mins warm down. Heart rate was > 170 bpm on the hard efforts, which is about 90% of my max heart rate. This roughly approximates where my heart rate should be at around 10K-Half Marathon pace. My Yassos, for a 3:12 finish, are run at about 6:27 which is just under my 10K pace, based on my recent HM. All that is to say, it was roughly the right effort for Yassos aaaand...I must really need to get back to running if Im putting this much thought into my cross training, hehe.

Saw the doctor today. Two more weeks til I can begin to run again. Pain is about a 1 when I hop, which is great. Went through bone density test results; I'm low-normal. Not catastrophic, but not good either. The doctor described my injury as a good thing, and very lucky for me. It was a wake-up call regarding my bone health (which he said combined with peak training (or just borderline over-training) caused the injury) but was amazed that it wasn't pushed into stress fracture territory.

So I've whined a little about cross training and missing my Fall marathon but fact is, I am extremely grateful. I got a reprieve from what could've been a terrible injury and many many months of non-activity. I can cross train to maintain fitness and sanity. I got a timely wake-up call on my health. And I have many great years of racing ahead of me. I really am very lucky.

Cant wait to get back into running though, and planning next year's racing has gotten me excited. I'm not going to lie: I have big goals for next year. Do I have a sub3 in me? It'll definitely be fun trying!