Week in Review (Plantar Fasciitis)

12 Miles
2 Runs
5 Days off
1 bothersome L heel/calf/achilles
2 Lift Days
3 Rock Climbing Days

After last Saturday's long run, my heel continued to bother me into this week. Instead of trying to run through it, I decided that now is the best time to take off to let it heal.  The only kicker is that I literally just received an elite entry for the SF half, so if I am injured, I feel like a jerk for not even being able to toe the start line.  I'm feeling hopeful, though.  With lots of massages scheduled at Sports Medicine Institute in Palo Alto with Josh and Jenna (and whoever else can get me in, for that matter), combined with continuing my weight lifting regime, I'm hoping this is just a small speed bump along the way

Week 3: The Comeback

20 miles
5 days running, 2 days off
5.3 miles longest continuous run
1 lift day
2 sore calves

This week, I felt like my body was falling apart, but my two PTs from Durham reached out to me to reassure me that I was doing just fine.  My calves are sore, and my quads are killing me.  My left knee tightness came back and that completely freaked me out; I thought I was on the path to injury again.  I started foam rolling and resurrected even more rehab activities for me to be doing. I feel like I constantly live on the foam roller or on my yoga mat, doing crazy mobility drills.  I'll do whatever it takes for me to feel like a normal runner again.  The positive thing is that running is getting easier.  This unorthodox method back is going great, even though it's tough mentally and physically.  My lower back is still ridiculously tight, so I'm really beginning to think that I need a new mattress.  The one I have now is too firm and my back has been bad the whole time I've lived in California.

I also started going to the YMCA yoga classes on the weekends and they are the BOMB. I love them.  The instructors are great.  It's basically deep stretch classes and the bonus is that one of the instructors incorporates foam rolling into the practice.  SWEET!

Here's my week in review, for those who care about a different approach to coming back to running after taking 7 entire weeks completely off.

• Monday: 2 x 10 in 6:00 with 1:00 rest, 8:00 in 5:56 pace for 4.8 miles total in 32:00 (also this was a stop rest), walked 2 hours for 6 miles total
• Tuesday:  Off
• Wednesday:  3 miles continuous in 6:40 pace, tired today
• Thursday: 4 miles continuous on feel in 6:40 pace, felt way easier than yesterday , walked 3 miles to work
• Friday:  5.3 miles in 6:31 average via 10 x 3:00 with 30s jog rest.  I did all intervals at 6;30-6:10 pace
• Saturday:  6 miles hike, yoga
• Sunday:  3 miles walk, yoga, lift, 3 miles in 21:00 

Week 2: The Comeback Continues

11.7 Miles Total
3.2 miles continuous! (YIPPEE!)
2 days in LA

Hey-oh!  I ran over 10 miles total this week.  Hard to imagine that in just four weeks, I should be completing 26.2 miles at the Olympic Trials.  Don't worry - I'm not actually going to run 26.2 miles. I don't want to risk an injury, so basically my whole purpose over these next four weeks is to get my body used to running 6:10 pace for a sustained period of time so that I can at least run side-by-side with Meagan for some portion of the Trials race.

For the next two weeks, Garrett has concocted an unorthodox plan to get me back on track.  He's consulted a former Duke Track Coach and two Duke PTs who helped a Blue Jays pitcher come back from surgery in practically record time.  So, I am going with it.

Here's how crazy my comeback has been, keeping in mind that typically comeback involves running slow for like three weeks and maybe eventually incorporating strides:

• Monday:  10 minutes at 6:36 pace, 2:00 stop and rest, 6:20 for mile
• Tuesday:  weight lifting + 30 minutes walk
• Wednesday:  3.6 total miles in 6:52 via 3 x mile with 2:00 stop rest in 6:11, 5:51, 6:15, 6:33  for a half mile, lifting
• Thursday:  lifting
• Friday:  2.4 miles continuous at 6:17 pace, walked 30 minutes
• Saturday:  3.2 miles in 7:23 pace with Katie
• Sunday: walked 3 miles, biked 10 miles

I'm feeling good even though my calves and quads are very, very tight.  

Week in Review

0 Miles

7 days off

1 Weight Lifting Session

2 Ab sessions

18 miles hiked

0 Cross Training

3 days in Phoenix

Garrett couldn’t have arrived at a better time, right when I really needed a PT to look me over and tell me and to do. Unfortunately, Garrett said we need tools that he doesn't have - like dry needling and patches and laser. So instead, I joined the YMCA so that I can start water running in January when I get back.  By Thursday, we made our way from California to Phoenix so that I could celebrate my birthday with my family and friends Matt, Nick, Allie, Merry and Michelle.  It was a great weekend, even if I had to stay back at the house when all the girls set off for a long run on Saturday.   We hiked on Saturday morning and went out to dinner, with high hopes of going out dancing later.  Instead, we stayed in a did a puzzle of cows doing yoga.  Yes, that's right, I started my 30s by doing a puzzle.  Sounds perfect to me.  Tomorrow Garrett and I fly back to Durham and I'm really excited to have some time where I don't have to be anywhere and I don't have to do anything, besides try to see some medical professionals. :

Week in Review

2.6 Miles

6 days off

1 Massage

2 Weight lifting sessions

1 MBA

At the beginning of this week, I truly thought that I was on the road to recovery.  For the first time in three weeks, I couldn't even feel my achilles during my normal day-to-day activities.  As I read through my daily running log, the positivity is almost contagious and I smile thinking about how I was really trying to use positive energy to nip this injury in the bud.    Things were going so well that I actually thought I could try for a run.  Well, that didn't work out quite as I had hoped.  After 1.3 miles of pure bliss and no feeling in the achilles, all went to hell.  The tightness came back and I resorted to running a tiny bit more before walking. 

At this point, all my positivity had run its course and now I was just wondering what the hell to do next.  I made several appointments with my PT in Durham and my chiro in Charlotte.  I bought a boot.  I walked 10 miles in San Francisco.  I still am not cross training.  Most people think that I'm crazy for not doing any cross training, but I had a similar injury in 2005 back at Wake Forest, and I cross trained my ass off, but my achilles stayed swollen for those 8 weeks.  Finally, the trainer shut me down completely, put me in a boot and we waited it out.  After another 4-5 weeks, I was finally ready to start my comeback to running, albeit very slowly.  I decided not to cross train in hopes that it would fast-track my healing so I would only be out for like  4-5 weeks instead of 12-13.  At this rate, I don't know when I'll  be back running.

Other noteworthy news this week include that I officially finished my MBA(!!!!!!!).  The injury, combined with the fact that I didn't even get to give my classmates a high five in person, made me feel really sad about everything.  First world problems, I know.  But it was so anti-climatic to finish the Duke Cross Continent MBA program without my classmates close by to be like, damn we did it.  After 18 months, 5 countries, 16 classes, 50,000 miles flown, 100 new friends, I should feel like I really accomplished something, but instead it just feels like I literally just put down a book I really liked.  I feel like a part of my identity is gone.  What to do with my extra time?  I can't run, so I should I start doing Pure Barre?  Where should I volunteer my time?  Should I learn Spanish?  Should I just start working overtime, because, well, why not?  Who am I?  Who do I want to be?   How do I make friends in California?  These are all the thoughts running through my head, and I hope I get some clarity in 2016.

(Still Injured) Week in Review

0 runs
7 days off
2 Lift Days
10M Bike Ride in 39 minutes

...So I'm still injured.  I hate tendon injuries, and somehow that's the only injury that likes to haunt me.  I hate tendon injuries because you just never know when they will heal.  Bone injuries are much more predictable and formulaic:  stress fracture? Take 4-6 weeks off and you're 99% going to be healed at the end.  Fortunately, I've only been injured three times in my 16-year running career, which is pretty damn good if you ask me.

I'll admit that I'm doing my best to keep a positive outlook.  The thing that's bugging me the most though is just that I know there are so many friends and family members coming to the Trials.  And because of that, I want to be able to run for them.  They've supported me since I had the goal to run at the Trials back in 2010, and I don't want to let them down.  And I know this is silly, because each and every one of my supporters would completely understand if I couldn't run.  Obviously, that's worse case scenario, and I don't think it will get to that.  My hope is that I can start running again on December 15th, which would be about 4 weeks off at that point.  Completely off, no cross training, unless I pick that up next week.

Speaking of cross training, I finally had this burning desire to get my heart rate going again - you know, to actually use my heart for exercise - so I hopped on my new Specialized Ariel Sport Disc and pushed through 10 miles around Baylands.  It was a beautiful, sunny day with temps in the low 60s and I just felt freed - to feel the air in my lungs and to hear my steady, labored breaths as I pedaled.  It was fantastic!  This is why I love exercise - it makes you feel euphoric and you completely forget whatever the hell happened in the day that pissed you off. But after the ride, I could tell my achilles responded negatively to the effort and I was bummed out because I really was hoping to be able to run this weekend.  So that's when I made my new goal - to start running on December 15th!  Baby steps....the ultimate goal is that I can run a decent time at the Trials. :)

Week in Review

0 Miles
2 Lift Days
21 Miles hiked
2 days in Monterey, CA
5 days with Garrett
10 days off in October
15 days off in November

I may not be logging miles on the road, but I did log a solid 20 mile hike this week at Big Sur. Sure, Coach probably sighed to himself, wondering how I could hike up 3000 feet in elevation gain and then 2800 feet on the way back but not run 4 miles on flat pavement.  Somehow, my achilles held up quite nicely.  Of course I felt it, but I wasn't going to say no to a hike the day before Thanksgiving with my brother and my husband. I've made choices in the past to pass up on other things because of running, but today was not that day.  On Tuesday, Joey, Garrett and I headed over to Monterey.  We checked out the aquarium on Tuesday and then hiked to the Sykes Hot Springs on Wednesday.  I was so sore from the hike immediately afterwards, probably because I'm not conditioned to be running 20 miles right now, let along walking 20 miles!  To be safe, I did pass up on a possible hike at Big Basin north of Santa Cruz because my hamstrings were just too tight.  I'm pretty sure Garrett was super bummed, but he understood that I didn't want to risk tearing my achilles or something crazy.  I still would like to at least try to finish the Olympic Trials in a couple of months!

Then, we enjoyed a nice vegan Thanksgiving meal at my house in mountain view.  It was super chill and relaxed, and I was so happy that I got to spend it with not only Garrett, but with Joey too!  I said goodbye to my guests on Friday, which really just made me miss Garrett a lot more and kind of question what the hell I'm doing by living on the opposite coast of my husband.  I was doing so good at just being the badass wife who was being so strong being so far away from her best friend, but saying bye to him on Friday and reflecting on how much fun we had together...it was definitely tough.  I'm almost done with my MBA, so after I finish those classes up in the next couple of weeks, I'll need to find something else to really keep my mind off of how awesome Garrett is and how much I'm potentially missing out on by not being in Durham!

Having G in California was just what I needed

Week in Review

10 miles
2 runs
5 days off
24 hours in Boston
2 Lift Days

In an effort to accelerate my comeback as much as possible, I had a 90 minute massage with Josh at SMI on Tuesday.  I noticed as the week progressed that what I thought was an achilles injury, actually felt very much like a peroneal injury.  Josh spent a solid 30 minutes on the area, and I was definitely sore from the body work afterwards, which is just what I needed.  However, after I attempted a run again on Friday and then again on Saturday, the creaky sensation in my achilles came back.  My achilles feels like the entire sheath doesn't want to move.  Honestly, the whole thing is quite puzzling because I feel my peroneal when I walk around or when I massage it, but then when I run, the pain is centered around the achilles.  Ironically, I've never really gotten injured on the right side, so I'm guessing that since I'm approaching 30, my body decided to switch it up on me and go get injured on the other side.  :)

On the bright side, Garrett and I were reunited today, and he was able to do some functional movement screen tests on me to see what weaknesses could be causing the issue.  My very own physical therapist in training discovered that my right side is weaker than my left and added two new activities to my lifting regime.  Ironically enough, he said my squat, ankle mobility and other things have improved dramatically and that I'm really strong where I used to be weak.  I retorted back quite quickly "And yet I'm still injured..."

Week in Review

45 miles
1 day off
2 weight lift sessions
1 sleepover with Meagan

Thirteen.  That's the number of consecutive days I ran until I felt another injury find its way to my body.

Things were going so great early in the week, too.  I ran 8 miles at the Strava Track Club practice.   I had a wonderfully painful massage with Josh at Sports Medicine Institute, followed by an ice bath that took my breath away.  I had the privilege of running with my bestie Meagan for not one, but TWO runs.  I seriously was so grateful that I wasn't injured when she was here, because it would have meant less time for me to spend with her.

Then Saturday came along.  I drove to the southernmost part of the peninsula to run with Laura and Connor.  it was a beautiful day, with great company but during the first mile, I knew something wasn't right.  Out of nowhere, my right achilles was aching, super tight.  I finished the run because it was manageable but knew right away that it was not good.  I drove home and contemplated what probably happened - my left knee and left calf got tight and then I started overcompensating and it all migrated on over to my right side like a virus.  I attempted a run on Sunday morning in the rain, and the achilles was too tight to push it.

I was pretty bummed because by day 11, I was really beginning to feel optimistic about my buildup back to getting into shape.  I felt confident that all the mobility drills, strengthening exercises, and soft tissue work were finally starting to pay off and help me heal.  I'm really glad that Garrett gets here in one week so that he can give me some more exercises to focus on to help correct this.

On the bright side, I haven't been injured in over ten years.  I'm fortunate to have the privilege to run and am so grateful for how much more sane it makes me feel.  If anything, this injury is the sort of thing that makes me appreciate all the opportunities that running has opened up for me.  Hopefully I'm  back, and healthy, by December 15th.

night out with meagan!

ice bath at Sports Medicine Institute

Week in Review

43 miles
8 mile "long run"
0 days off
1 Massage
2 Lift days

After a minor set back with my calf last week, Terry and I decided to keep the daily mileage under 8 miles this week.  Reflecting on this past week, I'm feeling pretty good about the progress (meaning that I don't have tightness worsening in my calf yet).  I know that the true test will come in the early days next week as I try to run back-to-back days of 8 miles.  Now some of you may think that I'm having a nervous breakdown because I can't run.  This would have definitely been the case in college, or even three years ago.  Obviously, it's not ideal to be somewhat injured 13 weeks out from the Trials, but it could be a lot worse.  Emotionally I am actually very impressed with myself because I've been very rationale with my options and the scenarios that could play out.  Further, I've had time to do other things that I enjoy, like cooking.  The most annoying part about all of this is just that it has prevented me from being able to run with new people, thwarting my attempts to meet more friends through the running community.

The highlight of the week was the Strava Track Club potluck that Coach Dena hosted at her house. I've been very grateful for her generosity and for the warm welcome into the running community.  I also attended the Strava Track Club practice on Tuesday at the Stanford track.  It was the first time I was really fired up to run since this calf injury started.  Nothing can stop the magic of that track from permeating throughout my whole body.  My spirits were uplifted just seeing the lights on at the track.  So many great memories from college at that track!

Week in Review (Calf Setback)

47 Miles
12 Mile MLR
1 day off


I take one step forward and two steps back.  Change one word and you have a nice Paula Abdul song.  Well, that's how I feel right now.  I was feeling optimistic about my calf tightness going away until it came back after 8 consecutive days of running.  I'd been enjoying the runs with some friendly folks here in my new town (mainly Jenna Boren) and then my calf gave me the middle finger. After a 12 miler on Saturday, the calf tightened up again, so I went into emergency mode.  I called Garrett, looked up all sorts of ankle mobility drills and began a strict regime of foam rolling, lacrosse ball massage and KB massage before and after all runs.   I took Sunday off as an extra precautionary measure, in hopes that next week will prove to be more successful.

I really just want to know if I'm healthy or not. I hate this middle ground and that is probably the most frustrating.  I've talked with Terry and at least have a plan, with several options depending on how my calf holds up to mileage through the rest of the month.

Week in Review

27 Miles
3 Days off
2 Lift Days
8.5M MLR
6 miles of hiking

hey-oh! Look who's back!  After a shut-down of ten days with no running, I was itching to get going again.  Back in California uninterrupted until Christmas, I'm ready to start running again so I can meet new people with similar interests to me. I'm telling you that if I'm not running, it's 100x harder for me to meet friends because I actually get quite shy.  I am happy to report that I was able to run 4 days without the calf getting any tighter.  I'm hopeful for next week, but know that I need to do my part and continue lifting.  What's interesting is that it's not a calf strength issue - my calves are really strong - but it's definitely a glute strength issue. Fortunately Garrett is a PT in training, and also happens to be super connected with some of the best sports med professionals in the field, so he's been a huge help for me, even if he is across the country!

Week in Review

10 miles
2 runs
Lots of Cupping Therapy
4 Days in NC
Too much wedding cake

I'm still injured! Nothing has changed from last week.  I did run on Monday, but my calf got much worse (went from a 2 to a 5), so I decided to take four more days off.  This was a big bummer because I was excited to run with my Charlotte friends, since I was in town for John's wedding.  I did enough cupping therapy on myself that I was able to muster a 6-mile run on Saturday with the groom and some other close friends.  While my calf went from a 1 to a 2 on the pain scale, the tightness worsened after the run so I made the decision to continue taking time off.  Terry and I decided that I need to take off until at least Thursday of next week to let my calf calm down to ensure that I can start fully training for the Trials on November 15th.  This decision wasn't nearly as difficult as you may think it should have been for me.  Mentally, I welcomed the break, so I knew this was the right thing to do. I'm probably overworked from the move to the West coast, from school and from losing all my friends on the East Coast.

Instead of running this week, I ate lots of cake...lots and lots of cake.  I also focused on schoolwork, stretching and friends.  I headed to Charlotte Thursday night and got to spend the weekend with the old Wilmore crew at John and Taylor's wedding.  It was a total blast!

(I moved across the country and got injured) Week in Review

48 Miles
0 workouts
18 miles, with 6 mile limping home
2,800 miles moved from Durham, NC to Mountain View, CA

This week started off so good.  A nice run in Durham with my friends, with the sun shining for the first time in thirteen days.  I said goodbye to my cat Cicero and my husband, and boarded a one-way flight to San Jose, California with only two bags to my name.  Yes somehow all of my personal possessions fit into two large suitcases and the trunk of my Honda Accord that was shipped across the country for me.  Ain't nobody got time for that (driving across the country, that is).

Things were going great - I unpacked, got settled in and even got to run with a couple of people.  I created my standard Facebook group to connect runners throughout the Bay Area together and was pumped to find out that two other folks were doing a long run on Friday. I got it cleared with Terry to do the long run with them, and departed my house with high hopes.  We got through 12 miles and then, out of absolutely nowhere, my calf got tight.  Really, really tight.  Like, I-may-have-just-strained-my-calf tight.  As in, "did I just get shot?" tight.

And I was 6 miles from my house.

So I stopped.  I tried walking.  Then ran again. I tried asking a LinkedIn employee to take me home.  They said no.  And then asked if I had any friends to call.  I almost burst into tears.  I literally have no friends.  They're all everywhere but here...and I don't have their phone numbers memorized.  Just Garrett and my mom and dad.  My favorite part was when the LinkedIn employee suggested I go to the Google security guard to ask for help.  Not the LinkedIn security guard.

I made a (dumb) decision to run the rest of the way home.  Three hours and 18 miles later, I made it home...and could barely walk. I was limping.  I went into emergency mode.  Started contacting as many massage places as possible.  I literally could. not. walk.  I got in to a Thai Massage place less than half a mile from my house, but I couldn't even walk there because it was too bad. I felt lame to have to drive there.

The Thai massage helped tremendously in that I could walk with much less of a limp, but I could tell I needed some time for my calf to settle down.

The best news was that my sister came into town the next day so I didn't have any time to mope about how I almost pulled my calf muscle.  Instead, I focused on hanging out with her and Athena so that we could have the best possible weekend together!

Recovery Week(s) in Review

Week of 11/5

0 miles

7 Days off

0 Doubles

0 Workouts

2 Days in California

Week of 11/12

8 Miles

5 Days off

0 Doubles

0 Workouts

3 hours rollerblading or dancing

As promised, I took an entire 11 days off from running.  I haven't taken off more than 5 days of running in a row since 2008.  Mainly instigated by the fact that I had sore muscles above my shin and a pain in my ass, days off were much needed.  Not only did my body need to heal, but so did my mind.  For the first week off, I didn't even miss running.  I quickly became accustomed to a lazy lifestyle of sitting at a computer all day to only continue that pattern once I got home.  What little movement I had consisted of ten short steps to the kitchen or bathroom, whether in my house or at work.  With my excess free time, I didn't even allot much time to wedding planning.  In fact, I did a whole lot of nothing, and it was pure bliss.  That's a true indicator that a break was much needed.  The only downside of the first week off was that the muscles over my shin were so sore and painful that I could barely walk up and down stairs, let along attend my dance classes as I had hoped.  By the end of the week, the tendons had calmed down and I was able to walk without a slight limp.

After a whole week off, I started to get the itch again.  No, not that kind of itch.  The itch to run!  I fought every urge to lace up my Nike Pegasus and head out the door for a breath of fresh  air with the excellent company of my friends.  I missed the salacious Charlotte gossip that inevitably is discussed on runs.  I missed the guiltless ability to eat as much as I want just because I ran.  I missed shaking off the stresses from the day during my run.  So, finally, on Friday, I acquiesced to Running, who lured me back without much persuasion.  Fueled by the rare opportunity to run with my high school coach Holda--who I've known since I was 5--I headed out for my first run with my fingers crossed--that my shin tendons would be healed, that my breathing wouldn’t be too labored, that my form wouldn’t be too crippled.  Quite frankly, it sucked.  My left leg was dragging in such a way that I thought I was going to be out on the disable list for another couple of weeks.  The strangest thing was that my hamstring nor my glute hurt.  Everything was out of whack, especially with my leg lift, which also caused my left foot to strike the ground a couple of inches in front of my hip line, instead of right below.  Because of all of this, I cut the run short at 21 minutes and followed it up with some glute strengthening exercises and foot drills.  

Tomorrow I plan on cycling along the Thunder Road course to cheer for several of my running partners and one of the athletes I coach.  I may try to run a stride or two to test out the leg, but we'll see.  Assuming I'm healthy, I plan to take all runs easy until after the wedding.  I want to build a solid base of miles and strength work before throwing in any workouts.  While I am excited by 5k workout ideas, I don't want to jeopardize any of my performances next year by jumping back too quickly. I need to ensure I have the strength in my lower body before hiking my mileage up.  I don't want to risk an injury, so my new weight program will be an integral piece to my training regimen starting in December.  Until then, I've got the opportunity to live vicariously through my friends over the next couple of days as I'm confident they'll achieve some great new PRs at Thunder Road and Philly.