Sunday, February 7, 2016

A Week of Improvement (WW # 27)


Welcome to the Weekly Wrap!

This linkup is hosted by yours truly and my good friend Tricia @ MissSippiPiddlin 

What is the purpose of this link?   To connect with and support other active women.  

You can summarize your whole week or just a small portion of it.  It's up to you!  Race recaps are also encouraged!   {See rules}   

We hope you'll challenge yourself to come back later in the week and interact with more women.   It's a wonderful way to make new friends!


I've decided I love my tacky yellow pants!
Tuesday I ran 3 miles before work.  After supper, I decided to go ahead and take the RRCA Coaching exam while the information was fresh.  It took me over 4 hours.  An 85 is required to pass, which is not a lot of wiggle room.  I took my time and answered the 100 questions carefully.  I was very pleased with my score of 95!

Thursday I ran 3.5 miles before work.  I also finally went to Physical Therapy for evaluation.  Apparently, my problems are due to a weak left hip.  My front and back movements are quite strong, but the side to side motion is weak in both hips, and much weaker on the left.

This is the hip I injured while water skiing a couple of years ago.  It's bothered me since, but oddly not during physical activity.  Finding a comfortable position for sleeping is the worst problem.  Sometimes, sitting is an issue too.

The PT was unconcerned with my IT band issue, believing it's related to the hip.  Yep, it's also on the left.  My personal ITB diagnosis?  The function of running a marathon without enough time on my feet!

The official PT treatment: "To exercise the heck out of your left hip".  I can do that.  I was told I can run as long as I don't overdo {dangerous words, dude}.  I am scheduled for 3 sessions a week for 2 weeks.

Saturday I ran 5.5 chilly early miles before going to look at college housing with our middle son.  He will be at a campus only 45 miles away and plans to study micro biology as part of their pre-vet program. Although it took most of the day, it was productive. He will be sharing an apartment with two others guys he already knows.  All grown up!

I couldn't pass up the beautiful sunshine!
Sunday I originally planned to ride on my bike trainer, but it was so darned sunny outside. Solar energy is a powerful thing for me.  I just wanted to run.  I ended up running 7 miles.  I'm tempted to say my IT band issue is over, but as soon as I do it'll smack me in the face.  

When I checked my Garmin to see my average heart rate, I was surprised to learn my new 225 model also reports cadence.  Yay -- another number to geek out over.  I'm thrilled about this!

We plan to watch the Super Bowl this evening at the club where PoPo plays golf.  I'm in it mainly for the commercials (and the appetizers and well maybe a margarita or two).  I'm glad I haven't seen any of the ads in advance.


In summary, I ran four times for a total of 19 miles.  I feel so much better this week returning to more physical activity.  I plan to add miles as my IT band allows (surely it can't be over that easily, right?). The only race I'm currently registered for is a half marathon in mid March.  I will faithfully do my prescribed hip exercises and hope for the best. 

And that's a wrap!


Have you ever ignored something because it didn't hurt while running?


76 comments:

  1. Hope your PT does the trick! Not only have I ignored something because it didn't hurt while running, I've ignored stuff that HURT while running. In 2010 I had PF pretty badly and couldn't get rid of it. I was training for Boston and there was no way I was going to stop training and skip that marathon. I decided to power through and see my doctor AFTER the race. I was afraid he'd tell me to stop running, but he fitted me for orthotics and the PF went away within two weeks.

    Thanks for the linkup!

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    1. Well, yeah - I've done that too. I think I have a very high tolerance for pain. LOL. Orthotics can be a lifesaver for some people.

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  2. I've had ITB issues in the past and to me, that ranks right up there with PF. Annoying as hell, and not a whole lot you can do for it. So I'm pretty diligent about foam rolling and yoga to try to keep it away.

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    1. PT will tell you there isn't a lot you can do except work everything else. Mine just needed extra TLC. I wasn't very good to it before and during the marathon.

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  3. Glad you figured out what to work on to help your ITB! And congrats on passing on passing the coaching exam!

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    1. I'm very encouraged that I have found the solution.

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  4. haha, okay I am not going to answer if I ignored something...
    I hope your IT is over it! You rested quite a bit and that is awesome you got some great miles in this week :)
    The exercises can make a huge difference. Keep at it!
    Congrats again on the test!
    Did you make the headband custom? Very cute :)

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    1. I could write a book on the stuff I've ignored over the years. Yes, I had the headbands made. They are reversible too. I need a better pic of it. I'm all sweaty in this one.

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  5. So glad that you're back to running pain-free, and you're wise to take it slow and easy. I read an article once from a doc that said the majority of running injuries stem from weak hips & glutes, so I also faithfully do hip (and glute) exercises. So far, so good! It's good that you know the cause of the issue and can work on it. Enjoy commercial watching!

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    1. PT says runners are typically weak in their hips. They didn't say anything about glutes to me, but I wouldn't be surprised if they are also weak. I'm also doing a lot of stability exercises which you can really feel in your ankles.

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  6. Interesting news on your hips - now HOW do you strengthen them? I wonder how the 225 measures cadence? I guess it's part of the sensors that track steps? Very cool on your son's studies.

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    1. Well, let me tell you -- they have can come up with a ton of exercises for your hips. Once I'm done with official PT, I will create a routine to do ongoing at home.

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  7. I've been doing hip exercises with a resistance band. When you said side to side all I could think of was the one I do with the band below the knee and stepping to the side for several steps then back. I've been doing this for my IT so well see. I'm anxious to hear how your pt goes too. How long are the sessions an do you have homework to do at home? My trainer gets on to me about doing too much imagine that....

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    1. Yes, I do those sideways down the length of a large room three times. I only do a few things at home right now in between visits. Everything I do is for the hips. They are not concerned with the IT.

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  8. My hamstring/piriformis/glute stuff. I'm usually a little stiff for the first 3-4 miles,then it's fine. Lately,I've been lucky to not have much for stiffness when running. Sitting, however, can be a royal pain in the buttocks (literally). So,yeah, just when I think I have this nipped in the bud, I'll go for a long car ride and almost be screaming by the time we arrive LOL

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    1. Driving a car for a long distance is horrible, but riding isn't so bad. Maybe because I can move around more? All of this hip stuff really doesn't bother me during a run. I'm just tired of dealing with the uncomfortable sleeping, sitting, etc.

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  9. I may occasionally ignore that my hip flexor hasn't loved running in about 4 months, ahem. Hope the PT does the trick for you. I know that when I do the hip exercises I'm supposed to, things work better, but I'm not always good about doing them.

    I watched the Super Bowl purely for the ads LOL. There were a few cute ones this year.

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    1. I have one cranky hip flexor. Now it's probably due to all of these hip exercises, but I would expect that to improve soon.

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  10. I hope the IT band is all better. When I struggled with it it did go away pretty quickly once I changed shoes and backed off the mileage a little. Exciting about your son's new stage of life. I can hardly believe my boy is also getting close to thinking about schools. I missed the Superbowl due to being in Germany. I'm with you, though, the commercials are usually the only interest for me. Guess I'll read about them on the internet this morning

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    1. I think I have a handle on the ITB now. It's hard to think we be empty nesters in a few years. I only watched about half of the game and missed a lot of that. It was too noisy to hear anything where we were.

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  11. Glad you are back to running. Doesn't sound like you have any foot issues ? Is there no strength training you can do for your hip ?
    ah, kids moving out of the home.... I am not there yet, but not far !
    Have a great week !

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    1. I am doing all kinds of exercises to strengthen my hip at PT! I do still have that neuroma in my foot. I am aware of it on some runs but it's very manageable now. I can always opt for more alcohol injections to try and kill the extra nerves if I want.

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  12. How exciting to be looking at housing with your son! I'm glad easing back into running is working for you. take care of that IT band!

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    1. Our oldest son went to a university here in town so this is my first experience with college housing. These places are like resorts!

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  13. Wow, that is awesome you are back to running and up to 7 miles. I am very jealous since my only attempt on Friday was not a great one. I also watched the Super Bowl for the commercials since my team wasn't playing. Confession time though, after all the crap eating and drinking last night I feel pretty awful today!

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    1. I ate nothing but junk at the game and could definitely tell it the next day! I hope your next run goes much better. I know that frustration very well. But, it will get better.

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  14. What a great week for you! We concentrate a lot on hip flexor exercises in my yoga class and it feels so good, don't think I could get enough of them! Congrats again on your certification! One more flying the nest, exciting times!

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    1. It did feel good to run on a normal schedule this week! My hips are sore from all the PT but that is part of the process.

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  15. We lead parallel lives, I swear. When I healed my ITB, my hips were the next problem. That lateral motion is so elusive to some of us runners who don't keep them strong. Who needs to move sideways after all? Glad you're working on them. Thanks for the linkup!

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    1. My hips are given me problems for years, although not necessarily while running. I just finally decided I wanted the tools to hopefully rehab them (it's hard to get comfortable for sleeping from an old water skiing injury) and prevent anything else from happening. I never want ITB issues again.

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  16. Hip exercises are one of my favorites - just because I think they're so important for me. I've had hip flexor problems in the past. Congrats on your score of 95!

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    1. Once PT is over, I will definitely add hip exercises into my normal routine!

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  17. Way to go passing your exam with a 95!
    I have ignored an injury before because it didn't bother me while running, but it did bother me while trying to sleep, or sit so eventually I went to a doctor and he was stumped and was thinking it was in my back. I started doing yoga and 6 weeks later I finally started sleeping better at night.

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    1. It's wonderful you found yoga to help! I've tried yoga for my hips but they seem to get worse. It could be my tendency to overdo everything. LOL. I wanted to make sure I had the right tools this time.

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  18. I'm dealing with an IT band issue right now, actually :-( Trying to take it easy and train for a marathon is no easy feat!

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    1. How well I know. I trained for a marathon this past fall with a foot injury and no running for 10 weeks. Hey, it can be done!

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  19. Congrats on your 95!! I'm still dealing with my IT issues too - but it's getting better. Hope your hip exercises help!

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    1. I think the hip exercises are working or perhaps I've just given the ITB enough time to recovery. Either way, I see definite improvement!

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  20. My hips were the issue too, and I've been focusing so much on them. My piriformis was also weak, so I had a lot of weaknesses to address. I used to be strong in the area with soccer and lacrosse, but sitting all day has reversed all that.

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    1. As runners, we only concentrate on forward motion. Cyclists do the same thing. Maybe I should take up tennis or something along those lines!

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  21. I ignore my ITB/knee issues all the time!!!!! Hope your hip gets to feeling better, soon!!

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    1. I'm just trying to be more proactive. I got things I want to do and no time for injury this year!

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  22. Congrats on passing your exam!! So cool that you're a coach now! Interesting to know that you're problems were due to your hip. Great miles!

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    1. It was really odd the PT didn't care anything about my ITB issue. And, it's gone anyway -- I hope.

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  23. Hope the PT exercises do the trick! I ignored the pain in my foot last year for a while because it didn't really hurt while running but then it kept getting worse. It was an important lesson.

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    1. I think we learn to accept certain pains as being normal. Sometimes this works for a long time. And then one day, you realize you have a problem.

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  24. HUGE CONGRATS on passing your exam!!! You rock!!! I've had very good experiences with PT and I am a huge fan of any treatments that don't require medication or surgery. I am very optimistic they will help you too! Love love LOVE those neon pants! They look fabulous with your beautiful Mizunos.

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    1. Those pants are so much warmer than I thought they would be. The inside is soft and cozy. The outside is more like the typical tights material.

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  25. I love bright colors! Especially for runners. You are visible and feel fun!

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    1. My visibility rating in those pants is off the charts! I think I glow in the dark.

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  26. I've ignored things in the past only to have them come and bite me in the butt! So now I try to be proactive. Congrats on your 95% - that GREAT! Weak hips are a problem for lots of runners - we are always moving forward, never sideways so those muscles just don't get worked. The PT exercises should help. I've learned to make my PT exercises part of my routine in the hopes that I avoid future injuries.

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    1. I'm trying to be proactive. I don't want to waste another season or year with an injury. After PT is over, I will definitely incorporate the exercises into my regular routine.

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  27. Way to go on the exam and with a 95! Awesome!! Sounds like a good week! I hope the PT exercises help your hip and that your ITB problem goes away soon!

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    1. I have definite improvement with my ITB. I'm very encouraged.

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  28. Congrats on the exam! Very cool news. It seems to me that almost all injuries come back to weak hips and glutes. Maybe not all but a lot.

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    1. You are correct. The PT says it's the typical runner problem.

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  29. Congrats on your exam, woohoo!!!
    Maybe that is better that its your hip, and maybe from an old injury. In my past experience when it's stuff like that, once you can build up the muscles in the area the pain tends to go away and not noticed. I have the problem with my knee an old injury from tearing some cartlidge. If my knee isn't strengthened I will be in pain at times for months, but once I build the muscles up in it, zero pain. Hope that the new things your doing for your hip start working!!!

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    1. I want to have an injury free year. I hope this will give me the tools I need to strengthen my hips -- and everything else. We are doing quite a bit of work on stability which I also need. I'm really enjoying that.

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  30. Great training week! I'm glad you finally have a "reason" for the IT band stuff. I seem to remember my quads weren't strong enough, but stretching helped so much. Have a good week!

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    1. I think my quads are pretty strong from water skiing. My problem is sideways movement. I'm very weak! And of course the ITB runs along the side!

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  31. I think we all naturally focus on our current problem areas, but it's important to know your areas of weakness (individually or based on sport). I try to do ITB exercises once a week, even though I'm not having ITB issues, because I know that it's a common issue to crop up for runners and I'd rather not go back to that era of my running!

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    1. Yes, I agree. I'm attempting to be more proactive. I don't want to spend any more time dealing with injury.

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  32. Way to go on your RRCA testing. Good luck with your hips and IT. It's so great to get back to running after injury, it's hard to not just jump right in! Happy, healthy, training!!

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    1. I hope this will be a year of happy, healthy, training!

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  33. Congratulations on passing your exams. Does this mean you are officially Coach HoHo?

    Glad to hear running is good for you and I hope it helps your hip.

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    1. I did get the official word. I guess you can call me Coach Ho, or CoHo, or CoHoHo? LOL.

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  34. I'm a fairly new blogger, brand new to link ups, and working to get my marathon running legs back! I have had issues with ITBS in the past and am trying to avoid them in the future! I found that stretching and foam rolling really helped me work through mine, and so far no recurrence!

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    1. That's how I've always gotten through it before and it never lasted very long. I had a foot injury last fall and was forced to do a lot of alternative training in order to run a marathon. Running that marathon aggravated my ITB. The PT is more a proactive measure than anything else. So glad you joined us!

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  35. congrats on passing your exam!!

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  36. Congrats!!! That's such great news. Glad you're feeling somewhat better and got in a few miles. I'm definitely guilty of ignoring pains because they don't pop up while running- it's usually not the best choice.

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    1. I hope I will be building mileage each week now. No, it's probably not the best option but I think we all do it sometimes.

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  37. Great week! Glad you have a plan for your hip!

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    1. I'll definitely incorporate the exercises I'm learning into my regular routine.

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  38. I'm glad you got some answers for the hip and I hop the IT Band continues to improve along with it as well. Hope you had fun watching the superbowl and enjoyed those margaritas. I no longer drink tequila after spending a week in Mexico at an all-inclusive resort (more dangerous words, dude). ;-)

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    1. Those all-inclusive resorts can be quite dangerous! I had the same experience in Jamaica with Pina Coladas, made with fresh pineapple.

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