It was another busy week, but I did what I could to get my workouts in. There never seems to be enough time to do all the things I want to do, so I try to prioritize. I cut back on my running quite a bit to keep my foot quiet, and upped the PT/mobility work. It’s not that I mind doing that stuff, I just struggle to figure out what is the right amount. More isn’t always better, so how do you know when you’re doing too much? I’ve been trying to do more reps of less exercises, so that I really feel them.
Monday
It was one of those days that I woke up just feeling like my body needed yoga. I figured I would do a short routine as a warm up, but ended up doing a few of the short videos from jasyoga. The rest of my workout time was spent doing some PT exercises and planks.
Tuesday
Pre-run I did some PT exercises. I was babying my foot, but did 3 miles that felt fine, and then I finished up with some mobility work.
Wednesday
Did a total body strength training workout. Lots of squats, push-ups, planks, and other weighted exercises.
Thursday
The foot was still holding up ok, but didn’t want to do too much. Pre-run was PT, follow by a 3.7 mile run, and post-run was a yoga for hip mobility video that felt great.
Friday
Finally got back on the spin bike for the first time in almost 2 weeks! I did about 30 minutes and am planning to share the workout I did tomorrow. Finished up with core, hips, and mobility.
Saturday
Pre-run was jasyoga’s “Align Your Stride” pre-run routine, and then I did some exercises to get my hips/glutes activated. Then I did 5 miles (see below for details on this run).
Sunday
Rest
WEEKLY SUMMARY
Running: 3 runs, 11.7 miles
Yoga: 2 short sessions (10-15 minutes), 1 longer session (25 minutes)
Strength Training: 1 total body workout, 5 short PT sessions, push-ups on 2 days, planks on 2 days
How much is too much?
I started drafting this post Saturday morning, and then had a terrible run shortly after. I had been feeling optimistic that it would be a good run because my foot was feeling better and I was dying for some sunshine/fresh air. At work on Friday I was thinking about how excited I was to run outside in the daylight (even though it was going to be really cold).
I have no idea why things fell apart so badly on that run. My upper hamstring/hip felt restricted, which I noticed if I tried to extend it too far back. I had done a really solid warm up before the run so I don’t think that was the problem. Other than that, my legs felt heavy and breathing just wasn’t coming easy to me. I am sure the cold didn’t help. It was about 20 degrees and hasn’t been that cold in a while.
All of this got me so frustrated. All I want to do is run, and if it’s not one thing its something else. I have cut back my mileage SO much over the past year and feel like I am worse off than when I was running 40 miles a week. Spending more time on prehab doesn’t seem to be helping. I feel like I am out of ideas for improving my running. It’s hard to improve at all when you aren’t running much. I actually feel like my fitness just keeps declining (which make sense- I am running less, doing less speed work, slower paces, etc.)
Anyway, sorry for the rant! I know many of you can relate to having a bad run or a bad stretch of runs. It helps to write this all out and process some of it, rather than making extreme decisions while I am out on a bad run (I will take a whole month off of running!) I may take some time off, but it really is my stress relief and I need that time outside. One run at a time, right?
[Tweet “How much is too much when it comes to running, prehab, recovery, etc? @milebymilerun #weeklywrap #runchat”]
What do you do when you are having a bad stretch of runs?
Anyone else constantly feel like they are dealing with one injury or another?
Any suggestions for tweaking my workouts? Sometimes it takes an outsiders view to help me see what I am doing wrong!
This is so frustrating, I am very sorry that you are dealing with this. When I started training for my first half marathon I was working with a coach who had previously been an ultra marathon champion, but had some hip issues and basically thought she would never run again. At the time she had embraced cycling and was doing that 100%.
During the time that I was working with her I had the fortune of doing some consulting work with Ann Trason (THE Ann Trason) and arranged for the two of them to speak. Ann told my coach that she could absolutely run again she just needed to go even easier than what she thought easy was. Ever since then my previous coach has gotten back to running and even doing triathlons.
i don’t know if going even slower would help you or not, but I know there has got to be a solution out there for you.
Thank you, that is so amazing that you were consulting with Ann Trason and were able to connect her to your coach! Its definitely something to think about. Ive been considering heart rate training so maybe that would help me to really make sure I was running easy enough.
ugh, I am so sorry! I don’t really have any answers other than maybe it was just a fluke bad run day, not associated to anything else? I have weeks that are just bleh and then some good ones and then some bad ones again. could it be how you are sleeping by the way? I really feel like my position in my sleep was affecting my hip. maybe how you point your feet/toes/ position your legs/hip? just an idea.
Its so hard to know, and I end up analyzing every little thing! Even though I havent run since Saturday ill notice certain areas that bother me and then try to wonder why. Maybe i need to pay more attention to how I sleep. I feel like I am all over the place and dont think I could control my position even if I tried!
Sorry to hear you haven’t been able to run like you want to. I take it that’s why you and Rob didn’t run together? At least you are doing a lot of mobility and cross training. That has to be said for something.
The mobility and cross training has definitely been good. And Rob is training for a marathon so his runs are much longer than I can handle right now:)
Injury cycles are the worst. I know them well, so does my husband. Compensation occurs, atrophy occurs, and it all snowballs. And then it gets in your head, and you start looking for trouble.
EXACTLY. Such a vicious cycle that I need to break.
You know I can relate to your frustrations. Seems like you’re damned if you do and damned if you don’t. I wish I had the answer for you.
Yep, exactly. Thanks for your support. I hope we can both get back to running how we want!
I’m sorry to hear about your ups and downs with running. That must be frustrating and hard to understand. I’m wondering if there’s anyone else who may have answers? I know you’ve seen a PT and done those exercises…maybe taking a finite time off from running will help you heal the most…hoping you figure this out!
Thanks! Not sure what i am going to do, but figure I will start with a little time off and see how that goes.
You know I could have written this myself. I cut back on my runs the past few months and my foot is still bothering me. My 10K run the other day was terrible and my foot hurt the whole time. I have no idea but I hope we both figure it out
It’s so frustrating! I swear that sometimes things hurt for absolutely no reason, or at least not related to running. However, they always seem to affect my running.
Last year was the year of bad runs for me. It was a very frustrating year. Towards fall, things started to come together for me, once that PF calmed down. I hope you find answers.
It so hard to have those really long stretches of things not going well. I guess these feet are just not easy to heal.
I am so sorry to hear you had a frustrating week of running! Some weeks are just strings of bad runs so it could be a total fluke. My theory is that there is always a solution – maybe a week off could let your body and mind rest? When I minorly tweaked my hamstring this summer after spraining my foot, that week of rest served as a reset button. I hope this week goes better for you!
Thanks, I figure I will start with a week off and then go from there. Luckily there are plenty other ways to exercise other than running!
Susie said it really well. I’m not sure of a solution, though. I do know that cycling can get you into the best shape of your life–maybe you can ditch running for 6 months and just go hard as a cyclist for a while? Like, really get into it, and put a lot of miles on your spin bike. Get your fitness levels up like whoa. I wouldn’t even worry about strength training or yoga or anything. Just get on the bike each day and kill it, day after day, week after week, and then come summertime, when you’re ready to go for a run in the sun, you’re not going to struggle fitness-wise one bit. I personally hate the bike, so I’d have to go through a pretty big emotional/psychological grieving period from running. I’d have to surround myself with cyclists, buy cyclist magazines, join cyclist groups online, all that stuff. Who knows–maybe this will be the birth of a new era where you turn into a freaky triathlete like Allie!
You make a good argument for this plan! I need to get better about really pushing myself on the bike. Not sure I could go that long without running though!
I’m right there with you. I hope seeing a new chiro will help me, and since she’s gone through the same injury, I’m going to stick with what she gives me. It’s still frustrating when a run doesn’t go well, and staying positive isn’t easy all the time.
I hope we both start to see improvements!
Ugh I am so sorry Lisa! I my hip has been talking to me lately and I’m cutting back. It’s not fun at all. And like Susie said you get all worked up in your head and sometimes that’s just as bad! Ive been thinking about your warrior vs worrier post a lot lately and I just know I am a worrier!!
It can be so frustrating! And once we get all up in our heads its the worst. I hope you hip is feeling better!
Ugh, it is so hard to be patient when things are not healing as quickly as you’d expect! I’ve been there too… I always keep pushing the line thinking I’m not overdoing it until I cross over and regret it. So frustrating. It may be worth only cross training for a week or two and still getting in some high intensity workouts to keep your fitness up (like sprints on the bike, if they don’t aggravate it?!) Fingers crossed it works itself out soon!
Thanks! I’m thinking cross training for a week or two and reassessing seems like a good place to start.
I’m so sorry to hear about your frustrations…I know how you feel because I am a much slower runner now than when I first started 6 years ago and despite all of the hard work I’ve done, I still lose hope that I’ll ever get back to where I was.
Sometimes we just have a rough patch. Hopefully the storm will pass soon! You’ve been doing such a great job with your workouts since coming back from injury. Don’t be discouraged! As you know, these things take time. Feel better!
Thank you so much!
Sorry you are going through this. I am going through something similar lately – I’m not injured, but after taking 7 weeks off this fall in which I not only didn’t run but didn’t really exercise at all, I am having a rough time getting my fitness back. I have struggled to understand why my paces are so slow and why every good run seems to be offset by a bad one. So, if it helps, just know that you are definitely not alone right now. The rockstars may dominate our social feeds but there are PLENTY of us struggling to get back in or stay in shape!
I agree with what others have said about taking some time off, maybe a week or two? Sometimes continuing to push just makes things worse and backing off for a while gives the chance to regroup physically and mentally. Good luck!
Thanks so much, and I agree that a little time off could help. I hope things improve for you! It can definitely be frustrating to put in the work and not see the results we want.
I’m so sorry – I know how you feel! I’m finally getting back into training after two months of having to pretty much just cross train with a few easy treadmill runs after doing something to my hamstring – I don’t know what exactly, the orthopedist just said “tendonitis.” My hamstring/hip/glutes felt restricted, and no matter how much stretching and foam rolling I did, I couldn’t get full extension of the leg. Then a couple of weeks ago I used a voodoo floss band on it and it was amazing – I actually got full range of motion in my leg after the very first time, and I’ve been using it for warmup and recovery since then. Now if I could just get my breathing back to where it was before! Anyway, it might be worth a try for you…
So glad tha the voodoo floss worked well for you! I have some that I started using this week. I think it has helped a little!
Excellent question and one I’ve asked myself a lot over the last year and a half. One of my recent blog post titles was “It’s Always Something”. So, I can certainly sympathize. Currently, I am mostly cycling for a few weeks to rehab some issues with my feet. Thankfully, cycling is something I enjoy and that really helps me stay positive. I wish there was a magic answer for all of us. I know you’ve been doing a lot of PT, but I don’t remember if you went to PT for a period of time? I know it was very beneficial for me last year. I hope you find your answer. Thanks for linking, Lisa!
It really does feel like its always something, right? I went to PT from July through October of last year. and the whole time things were up and down, kind of like they are now. I never hit rock bottom, I just linger in this place where PTs eventually discharge me when I dont get back to 100%.
I am so sorry and definitely understand your frustration. I had knee issues the first two years when I started running. I had to weigh lift and use the elliptical machine which I hated. I hope things get better for you!
Its so frustrating when we cant run the way we want! Thanks for your support!
I can so relate to your frustration! I’m sorry you’re going through this cause it really is no fun. Have you been back to meet with a physical therapist lately? Just wondering if they have some suggestions for you. Hope you get some answers soon!
I went back to my chiropractor last week for some ART which helped and he said he could do dry needling for my foot if its is still bothering me. I would love to figure out the root cause of the problem but the best answer I got was weak hips/glutes. Ive been working on that stuff diligently but the aches and pains still continue on and off!
Have you seen someone about your foot?
But more importantly, why don’t you just take a week or two off and make the switch to cycling. Then when you start back to running, go without a watch and without a plan. Just have fun with it. Maybe taking some pressure off will help.
Yea, I was in PT from July through October of last year, and also see a chiropractor who I went to last Monday. He adjusted my ankle and did some ART, and said he could do dry needling if it continues to bother me. I agree that taking off a week or two is a good idea. I think at this point I just need a break from it until I figure out how to proceed.
I often feel like I’m bouncing from one injury to another. Fortunately, none of them are keeping me side-lined, but I feel like I’m always “on guard” and looking for answers. Funny thing, though, is that when a “new” injury appears, the recent ones seem to automatically heal. Not sure if I focus too much on the injury (and obsess over the TLC and rehabbing) that I don’t notice it healing until a new injury gets my attention (???). Ugh. I’d LOVE to just have one season with NO injuries to mess with my mind LOL
Ok that is EXACTLY how I feel. I have told PTs and chiros before about how one injury seems to go away as soon as another appears and they look at me like Im crazy. So its either all in our heads or maybe we are changing our form and causing something different to hurt. But its so strange!
Ugh! I am so sorry you are frustrated. I think we’ve all been there at some point.
I agree with just taking some solid time off to rest and heal. Then start back veeeerrrry slowly.
Sometimes, there just has to be that downtime to rebuild.
Good luck!
Thank you! That is great advice.
I’m so sorry you’re having a rough go around. Try to keep your head up and rant away! That’s why we’re here and sometimes we are the only ones who understand.
Thanks! I appreciate having a place to share these feelings!
Oh how I feel your pain! I’ve had two bigger injuries over the last 18 months and was always just so frustrated. Both times, it wasn’t until I had some cupping done by my PT that it made such a difference in my recovery. Hope you heal up soon and are able to keep running. I had to cut down my mileage and so more other sports .
My chiro recently suggested I buy my own cupping set. I figure its worth looking into because they are pretty cheap on Amazon! But i have never tried it, so glad to hear its worked for you.
I’m sorry that your run wasn’t that great this past weekend, Hopefully this weekend if you get a chance to run it goes much better! I think that we all have those bad run days or even weeks, the only thing I can really think of to say is push through it and know that you’ll have good days and bad days, but the bad days only make you stronger mentally and physically.
Thanks! Its frustrating but I know Im not the only one who’s been through this sort of thing.
I’m so sorry! I know how frustrating that can be! It can be so hard to just rest, but if that’s what your body needs, that’s what it needs. I know it’s not easy, but in time it will pay off. Keep on doing other forms of exercise. Maybe you’ll find something else you really love in the meantime!
You are right- and luckily there are lots of other types of exercise that I enjoy!
Nothing is more frustrating than an unexplainably bad run. My friend calls them “character building runs” because at least they’re good for that much!
Thats a good way to put it!
Its always frustrating not being able to work out the way that you want to. Hopefully the extra rest from running and time spent on strength training will pay off sooner than later, and your foot will be feeling better soon so that you can get back out there running like you want to.
Thanks, I hope so too!
When I had issues with my feet, I took a few months off and turned to road cycling instead. I fell in love with that…but that was awesome in summer and not a great thing for winter. At least not for me, too cold! Hope you are feeling better soon.
Thats great that you were able to find something else you enjoy! I have an indoor spin bike so at least I can use that to get in some good cardio workouts.
I so get this! When I’m in the middle of racing sometimes 3and 4 half’s a month, I do fine then seems like when I try and cut back, really focus on rest and recovery, bam! A niggle here or there?
How can this be? When you figure this out I wish you’d let me know!
I will definitely let you know if I figure it out!