I had such an adventure running today. The initial plan was to go to the Fells with a couple of running buddies and run the Skyline and Reservoir trails, for a total of 13 miles, as prep for the "race" on December 3rd. Then someone checked out the forecast (not me, I never check the forecast, I just go run no matter the weather, which is not a smart thing when it comes to running on rocky trails) and the decision was made to skip the run. I was a bit bummed as I miss the Fells, but also happy because I could sleep in and truly enjoy our weekly Friday night game night (which I did!). In the morning I dilly dallied a lot. I mean, a lot. I knew that I had to finish the run by 11:00, so that I could go to a parent -teacher conference. Petru had a playdate which meant free time for Chris, so all was good. I never dilly dally my runs. I like to get them done and move on with my day. But this morning it was pouring and after Baystate my tolerance for running in the rain has decreased substantially. Since I don't check the forecast, I did not know that we are getting 11hours of rain today. Chris knew that, though, so I decided to brave the elements. Temps were reasonable. I put on a long sleeve swim shirt and short running tights, baseball cap and gloves, got my I-pod all ready with a running podcast, and off I went for my planned 12 miler. I was the only one out there, which was very different than what I am used to when I run on the Minuteman path. During the initial few miles I weaved a lot trying to keep my feet dry. Around mile 4 I encountered the first huge puddle which took over the entire path. Having no other way, I proceeded to run through it with water up to my knees (true!). Crazy! My feet were cold and wet for a bit, but the warm temps helped warm them up, until a couple more miles when I encountered the next huge puddle. By then I was having major fun. Running in the water is so different, in that one really needs to lift the legs up to keep up the speed. The only problem was that my ipod got stuck on "locked" which meant that I had to listen to the same podcast over and over...Around mile 8 I had to stop to tie my shoe laces (story of my life). When I started running again, my R knee locked and my ITband tightened up. %$#@! I stretched a bit, walked a couple of minutes, and the pain went away and I was able to run home.
12 miles, 7:40 pace.
My ITband is a little sore now, but not too bad. Not sure what's up with that, because before Baystate I've never had this problem. I had knee pain while training for Boston, but it was runner's knee not ITband. Darn! Back to the trails for me until the band shuts up for good! Do you all know how one can tame a stubborn ITband (aside from rest, icing, streching, strengthening, swearing, etc). Ahhhhh!
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15 comments:
Good job getting out there! It was pretty wet today!
I wish I knew what to do about a stubborn IT band except rest it--which isn't very fun!!!
I ran in the rain today too! Fun stuff.
I assume you're rolling out your IT band on a foam roller? That usually helps. I've also heard people say they've fixed IT band by limiting daily runs to a distance that does not irritate it. SO, they run on treadmills (UGH I KNOW) so they can stop the second they feel a twinge of pain. Supposedly if you do that you'll still be able to run some and eventually get back to normal. Good luck!!
I've always used the foam roller on my IT bands and the roller stick...massage helps too!
Good job with your wet weather running! Yu are so much mentally stronger than I am...I need to take lessons!
When people talk about "fun runs" I think it is the kind of run you describe here that they really mean.
And what is it with you and shoelaces??? The only other person whose laces come undone so often are my daughter Brooke's - she is 5 and insists on tying them herself :-)
Hope the ITB stuff sorts out (injuries suck, especially ongoing ones). Sounds like you are doing all the normal things to fix it. Maybe something different is in order - like an offering to the running gods??
My IT band has been tight too. I think it's just from not tending to it like I was during marathon training. You know, obsessivly rolling and stretching. I have started to roll and stretch it out more as it was pretty tight after I began adding mileage. If you find a way to tame it w/out the mentined remedies pass on the wisdom.
p.s. I'm glad you went out for a run. Running in the rain makes me feel great! And the harder it rains, the more hardcore I feel. It's funny - when I lived in VA nobody, and I mean NOBODY ran when it rained, but here in WA the trails are full as ever no matter whats falling out of the sky. It's all about perspective I guess.
except for the ITB, what fun! I think you named all the right strategies for fixing that thing, but it makes a difference to take ice baths vs just applying ice to the knee. Also do the foam roller like Michelle said.
I'm in the same boat with knees right now. It sucks, so I empathize.
That rain was crazy! I know that my guru sees people with IT Band issues, there's a few people around you that do ART, I would look into it, it won't hurt that's for sure.
Every once and a while my IT band will start to hurt again. This injury is a year old and I have a feeling it will always need some extra love and attention.
Great 7:40 pace! Well done!
~carpeviam
foam roller!!! mine likes to sneak up on me every now and then so i just make sure to keep it loose with the roller. the stick can work too if you can dig in hard enough :)
great job on your 12!! wow speedy :) you just keep getting faster and faster! puddle jumping sounds fun, but like you said only if its not TOO cold out!
running in the rain is my ab fav! so great that you got out there and had fun!
rest up and use a foam roller for the IT band, bigger races lie ahead.
IT Band – Other then what you mentioned, what worked for me was to back off my weekly mileage, run every other day (short easy runs), avoid hills, and lots of ibuprofen to keep the swollen at bay. I would also warm-up first, light stretching before going out for a run (stretching hard while cold could make the problem worse), and stretch really good after running. This was a very frustrating time for me because everything else felt really strong and I wanted to run fast but the IT band said only when I’m ready. It took about 6 weeks to get over this IT band issue. I’ve had no further problems since I incorporated weight training to strengthen my legs, and stretch well after running.
Oooh, I LOVE running in the rain (as long as it's not freezing rain, that is)! Your run sounds like so much fun! Good for you for getting out there!
All I really know about IT band stuff is that foam rolling is your best friend. I hope it starts behaving for you soon!
I love running in the rain! I'm a little rain shy after BayState too. The sneakers I wore that day stink! I can't even bring myself to put them on!
As far as the IT band goes, I'm sure you're using the foam roller. There are a few useful stretches, but there's also a leg lift I do to strengthen the muscle. Here's a link to it...it's on the last page.
Get well IT band!!
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