My running last week was punctuated by the triumph of my longest postpartum run and the frustration of a run cut short.
I started off last week feeling so strong. I was running in one of my favorite places: the Adirondacks. I love vacation running. It’s my favorite. With hubby around it’s easy to take off at almost any time of day and explore new routes or return to old favorites. It seems, as evidenced by last week’s runs, that my cardiovascular fitness had turned a corner. I was starting to see the three weeks of work (mostly hill running) pay off in the form of faster paces (runs in the 8’s instead of 9’s).
But neglecting to foam roll really bit me in the butt (quite literally) on Sunday and I ended up cutting my run short due to some tightness in my gluteus medus on my right hip. I think it’s possible that I’ve been too aggressive with hip strengthening drills (clam shells, leg raises etc), combined with lot of up hill running and no foam rolling has it all tightened up.
I’ve got a call in to the PT and I’m hoping that a session with her will loosen things up and get me back out there. In the mean time I’ll put running on hold for three days to let the muscle calm down a bit (I’m sure it’s inflamed). Normally I would have pushed through the discomfort…like I did with my calf last summer. But I don’t want to be sidelined for a prolonged period of time. I figure better safe now, than sorry later.
Here’s a look at last week. I finished up 16 miles for the week, with four runs and one cross training session.
Monday: (early morning) 6.0 mi/8:32 pace I dragged myself out of bed after Liam’s early morning feeding. As much as I wanted to stay in bed I’m so glad I didn’t. My run took me along my favorite route. I could hear the loons on the lake and it was as still as could be in the morning light. Pure bliss.
Tuesday: rest
Wednesday: (mid morning) 4 mi pushing the single stroller/8:57 pace. I pushed Jack this time and my run was slower than my run pushing Sophia (who probably weighs 15lbs more than Jack). To me it was proof that pace does not determine progress, every run builds on the previous run but they don’t always have to be faster.
Thursday: (mid morning) Yoga Class. I haven’t taken a yoga class in almost eight years. I’ve done Barre, but this was so much more relaxing, peaceful and calming. There is a cute little seasonal studio just down from our camp so I walked to class and walked home.
Friday: (morning) 3.33/8:02 pace. I wanted this to be an early morning run, but Liam was wide awake after his early morning feeding and I didn’t want to leave him awake with my sleeping hubby. So I went after breakfast during Liam’s first nap. I felt strong and running solo on the same route I did with the stroller felt really easy. I finished this run with some tightness in my hip and knew when I returned home I needed to foam roll. But when I got back there was a fussy baby, then breakfast, then packing and cleaning and then an 7 hour drive home. I think my hip totally tightened up on the drive home.
Saturday: Rest
Sunday: (early morning) I was looking forward to this run so much: the morning was warm and there was a nice breeze and I knew everyone would be sleeping in after a day of BBQing and swimming. But I got about a mile into the run and my right hip was so tight and really sore. I hemmed and hawed for another half mile before deciding that it was better to call it quits and walk the mile and half back home. It felt especially aggravated on the hill climb that starts my run, which makes me think that I may have over done it on the hip strengthening exercises and hill running. Hopefully a trip to the PT will yield some answers.
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When do you know when to cut a run short?
-Sarah
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I love your honesty about not always getting to roll. Yeah same here and why I’m always on the verge of not running. I need to do more me.
Carly Pizzani (@CarlyPizzani) says
I’m sorry you had to cut your run short! You are smart to give yourself a break, though. So much better to rest now than have it develop into a major injury. I have a similar issue with my left hamstring and while it’s frustrating to not be running, I know it’s worth it. I wonder if it’s just our joints still being a little out of place after birth (or if that has an effect, at least). And I needed to hear that about not every run having to be faster - it’s a good reminder.
I think things are still out of whack and better to take it easy now than be sidelined or really injured down the road:)
Seems like overall your running is improving…hope the tightness is temporary! So true about every run beings its own.
I’m walking and strengthening… I had been doing intervals but my PT and I decided best to just do no running for now. Not easy when I want to just get out there but focusing the end result…being able to run without issues or injury.
So hard to take it easy sometimes, but I’m sure your gaining strength that maybe wasnt there before:)
I am terrible at rolling and I fully admit it. It’s something that I really need to work on. I hope it feels better for you soon!