Running Suspended for a Bit
Thursday, July 14, 2011
Well...I was just cruisin' on my Portland Marathon training (the race is in October)...feeling great after my 15 mile benchmark run last Saturday. I did OK on that run, averaging 10 minute 50 second miles. The first 5 miles I went out more slowly than I normally would. I followed my running coach's advice going no faster than 10:15 miles. But then after about 7 miles I found myself slowing way down. Didn't like running back to Portland facing a headwind, and my early miles running partner had left me behind when I took a bio break.
Still, I finished in a respectable time and felt pretty good, all things considered.
Today, however, I am sidelined for a few days, trying to get my inflamed knees to calm down before I run again. So it is no running for me for the next few days. My inner knees are swollen and the muscles that attach on the lower inner part of my knees are sore (as are my lower quads).
How did that happen?
Well....it is worth telling the story. Sunday, the day after my long run I went to two garden parties. Nearly 8 hours of sitting in the sun, sipping wine and eating munchies. I really wasn't watching what I ate. But I now know that wine, fruit, anything sugary, as well as bread or grains can cause inflammation. I also should mention that I am slightly gluten intolerant and have delayed reaction allergies to the protein in egg whites and casein (found in milk). I generally try to avoid bread and foods where I can see an egg...but because I was at parties that had chips, dips, and good things to eat...well, I ate them.
Still I woke up Monday and was feeling good. So I went to a noon cycling class (that was a lot of work and we did a lot of riding out of our seats under heavy resistence). Then, after that I had an hour of a new strength training routine with my personal trainer (she's also my running coach). She was emphasizing a routine that stretched my muscles while also getting in some light resistence training. Several of those exercises involved bending my knees--lunges, leg lifts, moving in a squat with leg bands. I was tired after that workout, but still, nothing hurt. No swelling.
I did a short 20 minute run Tuesday evening and felt OK, although I waa pretty slow.
It was only Wednesday evening when I headed out for my planned 40 minute jog that I noticed my puffy knees. Still, I headed out, only to stop after 3 minutes because I felt pain above my left knee...and I was worried that I'd hurt myself if I went any further.
I called up and made an appointment with my sports chiropractor for the next day and then iced the knee that was most swollen.
This moring I went to get my knees checked out. My sports chiropractor is a very supportive but candid guy. He also really wants me to be able to complete the Portland Marathon. He's been behind my training every step of the way. His diagnosis: I overdid it. Because my quads were burned out, my knee muscles had to take on the role of stabilizing my balance. And they were now complaining about doing too much.
S0 now to get better I need to take a few days of rest. Friday and Sunday I should get on a bike at the gym and boringly exercise (no tension, easy easy pedalling) in order to help reduce the inflammation. But no running or walking. If anything hurts, I should stop.
He also taped up my knees with a fancy pattern going down my legs. That should help reduce inflammation, too. He also told me to avoid all inflammatory foods for a few days. And he told me to stretch my quads every hour and apply ice a couple of times a day. If I follow his advice, I should be back running just fine by next mid week.
I trust him. And I plan on following his advice to a "t". So, for now, I am on a South Beach Phase I type of diet. I am going to take it easy, chill out, do what I can to reduce that inflammation, and hope for the best.
I'm relieved to hear that this isn't serious. But it needs my attention. One week on the sidelines is not going to break my training routine. But jumping back into the thick of training too early isn't a good idea, either. I need to take care of myself. I think that I won't be able to go back too early (cause the pain will stop me). I won't jog through any pain.
Wish me the best. And hopefully, I can be back training and running soon.