kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 210)

At both Texas and Florida next year around a 10:30 but obviously it depends on who shows up on race day.

Jeff R. most endurance injuries come from imbalances, but it's kind of specific to the individual.  I happened to have much stronger quads than hams/glutes/hip muscles so my quads took over and it turned into ITBS.  I'd suggest doing some research on it.  Rest, ice, foam rolling, and stretching helped me a lot.  The tricky thing about ITBS is that your IT band is a fiberous band of connective tissue and really has little to no flexibility on it's own, but it is attached to a muscle on the outside of your hip.  Most people think they need to address the knee where the pain is, but really the issue is the hip muscle and the muscle imbalances.  I'll try and dig up my links I saved from when I was injured.

Ran 9+ this morning.  Didn't really hit my stride until 6 miles in.  Sucks. 

I've also been caught up in this Penn State situation.  For some reason I have a real emotional attachment to this story.  Might have to do with being a father or the fact I spent a good deal of my childhood in baseball camps on college campuses where I could have found myself in very similar situations to many of these kids.  Makes me angry and very sad all at the same time.

The tricky thing about ITBS is that your IT band is a fiberous band of connective tissue and really has little to no flexibility on it's own, but it is attached to a muscle on the outside of your hip. 

Lots of people try to "fix" ITBS by going after the tendon rather than the muscles to which the tendon is connected.  To really relieve the pain you need to work on the muscle that attach to the band as the band itself is just an inflexible piece of connective tissue.

Rolling the IT band is not going to fix the problem, you need to look at the muscle issues.  With regard to training, I would stop running and let it heal (why push in November when two or three weeks off could heal you?).  If you need to run, I would water run.  I know its boring but it works.

With regard to the biking, if it doesn't hurt you should be fine.  I'm a little curious about your bike fit and you may want to have that looked at.

Correct.  You'd be better off by rolling the him muscle to break up the fascia and provide some relief.  Just remember just because it doesn't hurt doesn't mean you aren't irritating the area.  I'd definitely get fit for shoes, get a bike fit, and maybe a gait analysis at some point to see if your running style is a contributing factor.  This can be a nagging injury if it is indeed ITBS and you let it persist.

Hello again.  I posted a while back before my precious little baby girl was born.  What a wild ride it has been.  She is so cute.  The no sleeping is far from fun. 

So I had a C section 5 weeks ago, and physically I feel great.  I have been walking and have now been cleared to bike, jog.  I'm wanting to do a 5K in december (christiphor martins).

I have a few questions:

1) What plan would you use for getting back into the swing of things.  Hal Higdon or couch potato to 5k.  Again, I'm feeling strong and have been walking.

2)  At this time, the gym is not looking practical.  It's near work, and I will not be able to consistently work out before or after work.  For now, I have an indoor bike trainer, and we will be buying a treadmill.  I'll run outdoors whenever I can.  The question is.....I'm looking to purchase a few exercise videos to tone my arms, abs, etc.  Kelly has referred to my arms as having Bingo Wings.  How pleasant.  Any videos and weights sets you can recommend.  I have no weights at home at this time. 

That's it for now, but I am ready to get back, and maybe, just maybe, I'll actually revisit posting my daily workouts again. 

Thanks in advance for all of the advice.

Erica

I think Christopher Marten's is not a good idea.  Its 6 weeks away, obviously you can finish it but why push yourself to a time you're not going to be hapy with so soon?  There are plenty of 5Ks around, I would start running, see how you're doing and look at a February race.  Give yourself time to build back up again before racing. 

With regard to weights, I'll bring you kettlebells.  Better than "normal" weights and I'll give you the book for them as well. 

If you want to walk it, let me know and I'll walk it with you.  I don't think you're really going to be up to running it full-out so why risk hurting yourself.

just to add, inflexible/weak hip flexors is a very typical cause of ITBS.  Lots of lunges and yoga's warrior sequence helps. 

Pilates is a good idea too. 

As it pertains to exercise vids I know P90X is releasing version 2 of their series here pretty soon.  Lots of good feedback on the original even if you weed out the paid endorsements.  Otherwise I'd go with kettlebell vids.  I know Amy Bento's series of vids has received good reviews.  Maybe check the Amazon reviews?

You can always start the couch to 5k, and if everything feels strong a few weeks in, then you can accelerate the program.  Your hips and pelvis are going to feel different when you start running again.  Everything is still loose (I forget the name of the hormone that relaxes the hips and pelvis, but it's still going strong in your body).  I think you just really need to listen to what your body is telling you as you ease back into a program.  A treadmill is a must have with a baby in the house.  There's no time for long gym trips anymore...LOL.

I think Kelly's ST suggestion is a good one.  Like Jeff said, yoga or pilates would be good for you, too (once you get cleared for that sort of activity). 

Hope you get some sleep soon

x2!  That's awesome!

Think I heard it's sold out.

Congrats Carrie on 700 miles.  I too just started running seriously last August so I know how bg of an acheivement that is.

Not yet, but will be registering soon.  There are 3 of us total, so we'll be jumping on the 2 for 3 deal.  It's like $233 per person.  Not a bad deal, except I've got to buy two plane tickets (sherpa hubby going), and figure out how to get my bike out there without paying a fortune.

70.3 sold out (same day I think), but the 140.6 typically does not sell out until much later.

I wish you lived closer and I could lend you one of our bike cases.  While the cases were kind of ecxpensive, they've definately been worthwhile.  Its much cheaper to pay the $50 bike fee on the air plane than trying to ship or Tri Bike Transport the bike.

Congratulations!

I was thinking of you when I was running my marathon this past weekend.  I realized that in my build up to IMFL my longest run was about 13.5 miles (1:50 time wise).  Despite the "shortness" of my long run, I was able to run just over a 4 hour marathon.  I know that I am an n=1, but I really think there is something to be said for cumalative volume rather than the volume of the long run. 

I think that as your cumulative volume gpoes up (which obviously it is) you're going to start seeing real improvements on the run.