Tuesday, March 22, 2016

A PT Miracle + This Week's Training

It's really amazing what a difference just one week can make. Last week Tuesday, I experienced one of my worst days since injuring my back. Non-stop pain all day that radiated into my hips/pelvis area. Not even taking ibuprofen helped. Obviously running was out of the question. But then things took a turn for the better after a dry needling session during my physical therapy appointment on Wednesday. And after a second dry needling session on Friday, I was feeling better than I have in weeks. The PTs at Body Mechanics are miracle workers!


So I'm thinking a full week of training may be possible this week. Modified, of course. I don't want to make the mistake of trying to do too much too soon especially since I'm still not back to 100 percent. But I'm at least feeling good enough to plan a few runs. And I'm tentatively putting Y-Core in the plan. I'll also do core work on my own throughout the week even though I didn't make note of it in my training plan.

Monday: 4-5 glue miles + PT
Tuesday: 7 mile workout, inc. 2min 5k pace segments 

Wednesday: 5-6 recovery miles + Y-Core?
Thursday: 4-5 glue miles + PT
Friday: Rest Day
Saturday: 8-10 mile run
Saturday: 4-5 recovery miles 

Total: 32-36 miles

As much as I've enjoyed cooking and baking up a storm these past few weeks, this week is back to my usual diet. I'm finally feeling motivated again to eat healthier and actually fuel my training. Here's a sample food day for this week:

Breakfast: Breakfast burrito (1 tortilla, 2 eggs scrambled, 1/8 cup shredded cheese, 2 Tbsp salsa)
Snack: Greek yogurt + Raw vegetables
Lunch: TJ Beans, Greens & Grains + Banana
Snack: 3 cups air-popped popcorn
Dinner: Salmon Salad (Baked salmon, spinach, chopped red pepper, sliced cucumber, 2 Tbsp vinaigrette dressing) + 1 cup blueberries

So the road to recovery continues but I finally feel like progress has been made. Sadly I was unable to race last weekend's Luck of the Irish 10k but I tentatively have another race on my calendar for mid-April, the First Call 5k. I will consider it a huge win if I can get to the start - and finish - line of this one. It's only three weeks away so we'll see how things feel then. If I feel I can put forth a decent effort without risking a setback in recovery, I'll race!

Once again, I'll end this post on a positive note with a few things that made last week wonderful:

My Rock 'n' Roll San Antonio 5k award arrived! Isn't it a beauty? This one was a complete surprise since I didn't realize awards were given for the 5k race. Getting this award made me feel extra motivated to get back in 5k racing shape. I want to run fast again!


I indulged in one final Shamrock Shake for the season. Mom and I decided to get large shakes to go out with a bang ;)


I read the latest book in the Shopaholic series. This one was just as fun and lighthearted as the other books in the series. It was such an easy read and just the thing to take my mind off all the back issues earlier in the week!


Mom and I dropped by the Wisconsin Humane Society to donate supplies. We also visited the kitties and pups although most of the kitties were not around while we were there. I guess that just means we'll have to go back soon ;)

My questions for you:
  • How is your training going? Are you on-track to meet your spring race goals?
  • What's on your diet plan this week?
  • What made last week wonderful for you?

- ST

10 comments:

  1. I looked for you at the Luck of the Irish race Sunday. When I didn't see you I figured you were skipping because of your back. All in all it was a great tough race. I swapped to 15k this year which was a challenge because I am on the tail end of a case of bronchitis. My lungs were defiantly feeling it on the hills. This year we had to do 3 loops of the 5k course (same as last year) which meant concurring the big hill 3 times! Great race though, I managed a 2nd in my age group!

    Glad your back is feeling better. I know how much it sucks when your back acts up. My training for the Buffalo marathon took a hit last week when I was sick. With my case of bronchitis I was trying to rest as much as possible while the meds I started on Thursday took effect. My lungs still aren't back to normal yet. I still cough and have some tightness. But I need to get back into my training routine. Buffalo is only 10 weeks away.

    I don't cook like you. So nothing special for a diet. I just try to stick to food that isn't to horrible for me.

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    1. Congrats on your 2nd AG, Bob! That is fantastic, especially given the challenging course and your recent illness. Rest up and I hope you're able to get back to regular training this week!

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  2. Very cool plaque, what a fun surprise to get that in the mail!
    I am so sorry you're still having back trouble. Although we have different back issues, I totally feel your pain. It's so tough to live when you have back pain. I have it daily, some days worse than others. But I know it affects the mood too. I am very happy to hear you are experiencing relief by the new PT treatment! My fingers will be crossed for you that it keeps on helping and soon you'll be pain free!!!!

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    1. I am sure my back pain is nothing compared with yours! You're so right though - it does affect mood - or at least outlook. It's tough to feel motivated to do anything when all you can think about is how much your back hurts. I hope that your back treatments are going well, too - it sounds like you've made some progress with the recent run/walks!

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  3. Glad your back is feeling better! For my diet plan, I'm trying to eat more protein or at least be mindful to make sure I'm getting enough protein..

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    1. Thanks Wendy! I agree, more protein and even more healthy fat is a good way to avoid tempting treats like cookies ;)

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  4. Thanks for sharing your sample food day - I always like getting ideas from others. Do you know what? I've never had a Shamrock Shake. I guess I'll have to try next year. Glad you are feeling better and that is one nice plaque.

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    1. Me too - I love reading food plans on other blogs. It's always interesting seeing what other people eat plus it's great for getting ideas. You totes need to try a Shamrock Shake! It's possible some McDonalds still have them around through the month of March :)

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  5. Glad to see your back may be on the mend and that you are still training hard in different ways. Hope it continues on its current trajectory. Injuries are rough and all serious athletes face them at one time or another because we tend to push the upper limits of our capabilities. That is a fine line to walk but one we willingly push against. If we stayed in out comfort zones then we would never engage in these wonderful adventures & challenges we undertake. Starting next month I start a spate of half marathons every week-end through the summer. My goal is to finish each one & not worry about anything other than the finish line. Wish me luck.

    Peace - David S.

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    1. Wow - David, that is an incredible goal! Best of luck to you this summer with the half marathons. One of these days I'll have to get back on Daily Mile so I can follow your racing :)

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