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Posts Tagged ‘Rib injury’

Hey There!

 
How’s everyone doing today?

 
First and most exciting my rib/intercostal is back to normal! Last week, for the first time in 3 weeks, I was able to return working out. Over the last couple of weeks I had attended open gym a few times and did a few workout videos at home to test the area and make sure there was no pain.

 
The final test came shoveling my car out after Nemo last weekend. I was nervous the weight of the snow and the hours spent shoveling would set me back. This is what I was dealing with:

View of my car on Saturday morning.  Taken from the warmth of the lobby, there was no way I was dealing with that while it was still snowing.

View of my car on Saturday morning. Taken from the warmth of the lobby, there was no way I was dealing with that while it was still snowing.

Front of car on Sunday morning, when I finally decided to get my act together and shovel instead of going to the bar.

Front of car on Sunday morning, when I finally decided to get my act together and shovel instead of going to the bar.

Luckily, the snow wasn’t too heavy and I got some help from a friend and a plow. The entire job only took 45 minutes!

 
After giving my body a couple extra days to recover and ensure there was no pain– just in case – I hit up crossfit for the first time last Wednesday. I scaled it back with the weights and modified some of the exercises in an effort not to push it too hard too soon.

 
Thursday morning I met up with a friend to work out before work, we did a workout he created of burpees and cleans. The burpees went a little slower than I would have liked, many breaks were taken, but overall I was pretty happy with my fitness level. I thought it would have been much worse giving that I had taken the last three weeks off.

 
Friday afternoon, I hit up crossfit once again. For a workout that included death by burpees: 24 minutes, the first minute you do 1 burpee and have the rest of the minute to rest, the 2nd minute you do two burpees and so on. I made it to 13 minutes before switching over to ab mat sit-ups.

 
Before the workout started my goal was to make it to round 12, after barely completing round 13 I really wanted round 14, but my arms weren’t having it.

 
Saturday morning I went to open gym and completed a 3,6,9…21 ladder of deadlifts and pull-ups. Once again I scaled down weight (85 pounds for the deadlifts) and used a bigger band for the pull-ups. I took more breaks than I would have liked to complete the pull-ups. I feel as though I lost a lot of strength over the last couple of weeks, but regardless I’m just happy to be working out again.

 
Second and almost as exciting, during Thursday’s warm-up, I did my first double under. After whipping myself with the jump rope numerous times I finally got the rope to go around twice for one jump.
Friday I showed up to the gym a little early to practice double unders before class started. It took a solid 10 minutes of attempts before I finally got my second. I was ready to call it quits and designate that one double under as a fluke. By the time class started I was able to complete a double under and keep the rope going, stringing together single, single, single, double, single, single, single double.

 
Saturday and Monday at open gym I worked on double unders some more and can now complete single, double, single, double, single, double…

 
I have yet to be able to string together two double unders in a row, but I’m confident with some more practice it’ll happen soon.

 
I’m fully aware that these workouts might not qualify as taking it easy or that working out 4 days in a row isn’t really easing back into workout schedule. I waited until the pain had completely subsided before I attended a class again and scaled down the weights considerably (as considerably as one can considering I don’t use very heavy weights to begin with). I tested each exercise on my own before attempting to do multiple sets in class and promised myself that I would stop at the first sign of pain.

 
So there you have it, first week back was a success, no pain and a new trick!!

 
Good thing, because half marathon training is scheduled to start next week!

 

Your turn: what workouts have you been rocking lately?!

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Happy Monday! 

How was your weekend?  Did you watch the Super Bowl?

My weekend was great, for the first time in almost two weeks I hit up the gym on Saturday morning, I focused solely on legs and felt no pain in the rib area!  After running some errands I headed to my parents to hang out with them for the afternoon before catching up with Erin Saturday night.

Sunday morning I cut up veggies for the week and did some cleaning before heading to the local craft store with supplies to make this:

Newest decor!  I had been looking for a place to hang save the dates or cards, I thought this was a little classier than a bullentin board.

Newest decor! I had been looking for a place to hang save the dates or cards, I thought this was a little classier than a bullentin board.

I was pleasantly surprised at how easy this was, I had seen something similar on Etsy and decided it SHOULD be easy enough to make myself.  I didn’t have any instructions to follow so I decided just to wing it.  I purchased a frame, wire and mini clothes pins and 45 minutes later I had the finished project. 

I hit up a couple Super Bowl parties to round out the weekend and decided the power outage at the game was a signal I should head home and get to bed.   

And suddenly the weekend was over almost as quickly as that brief synopsis.

 If you know me in real life or have even read just two blog entries it won’t come as much of a surprise to you that I’m a little high strung and love having a plan.  Even if my plan is to be spontaneous, I’ll still come up with fun ideas of things I could spontaneously do.  I hate not being prepared.  For the longest time my kepta sweatshirt, a bathing suit/towel, change of clothes and a sleeping bag in my care, just in case. 

I feel as though the best way to seize the day/life is to be overly prepared. 

Ironically, this past fall was the first time I followed a concrete training plan.  I had a calendar, which showed each distance I should be running.  For the first couple of months I followed this schedule to a T, but towards the end of the training cycle I missed a lot of runs, mainly due to fatigue and hamstring pain. 

I liked having my training mapped out for me, seeing it written down seemed to hold me accountable for getting in the miles.    It left out the guess work, prevented me from overtraining in the beginning and served as a reminder of my goal towards the end. It allowed me to break the big goal, running 26.2 miles, into smaller easier to achieve smaller goals. I love crossing off the runs once they were complete, I felt accomplished regardless of how much the run sucked.    

Since I haven’t been able to do anything for the last two weeks, I’ve spent a lot of time researching half marathon training plans.  My plan is to focus on strength training/crossfit and speed work, two elements that were abandoned during marathon training.  I started rereading blog posts from last spring when I was training for the Tough Mudder and realized that when I spent time focusing on strength training, running seemed much more effortless.

I felt faster and could run for longer, a first run of the season 3 miler easily turned into a 5 miler.  A planned 5 miler turned into 8. 

Instead of following a training plan exactly, I’m making up my own, taking mileage suggestions from a couple different sources.  I know what I want my schedule to look like, strength/crossfit 2-3 times a week, running 3-4 times a week (switching up between tempo runs, speed work and long runs) and yoga once a week.  I’m going to follow a hybrid 8-12 week plan, the first four weeks will be lighter focusing on building a running base and regaining strength from my time off.  Then I’ll kick it up for the next seven weeks before scaling back for a taper the week before the race.

I realized last week that being injured might have been a small blessing; it’s forcing me to take time off and rest my body before I begin a training plan and it’s made me really excited and hungry to begin this training plan. 

I’ve run only a handful of times since the Philadelphia marathon back in November and each time it felt very slow and forced.  I’ve finally reached the point where I’m looking forward to running, a couple warm days last week revved this feeling up and I could barely sit still.

My plan for this week is to focus on leg workouts and slowly test adding bodyweight or light weight exercises.  I managed two run about a quarter mile home last night with no pain before realizing what a poor idea this was give how slippery the sidewalks were and my choice of footwear, laceless Chuck Taylors.

While my rib area feels about 95%, I know returning to Crossfit this week would not be in my best interests.  Even when I do return I’m planning on scaling back on the amount of weight I’m using.

T minus 3 weeks until training plan kickoff!

Do you follow training plans for races?  Do you make your own plan?

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Last weekend I went snowboarding for the first time this season, the runs weren’t as great as I had hoped, the mountain was crowded and the green trails had a lot of flat spots which makes snowboarding extremely difficult or impossible. 

As always, I fell a bunch and decided that after 4 hours I had enough and headed back to the condo to shower and relax before heading out for the Pats game. 

(Despite the description above and the outcome of the Pats game, the weekend was actually a blast.  It was great to get out of the city for a couple of days and to be able to wear spandex to the bar without anyone questioning it!)

Sunday night it hurt a bit to sleep on my right side, something wasn’t right in the rib area.  It didn’t hurt when I got up Monday morning or during the 3 hour drive home.  At open gym Monday afternoon it only bothered me to run (it felt like a giant cramp), jumping rope or rowing felt fine as did hanging from the pull-up bar. 

While out to dinner Monday night I joked around about injuring another rib. 

I debated going to Crossfit Tuesday night and decided to go for it given that I felt fine after Monday’s workout, there wasn’t any running involved in the workout so there shouldn’t be any issues.  I substituted sit ups and back extensions as a precaution. 

I only experienced any pain on the third round of exercises.  I went home, showered, ate, took some aspirin and iced while hoping for the best.

Wednesday and Thursday I was in considerable pain, though nothing compared to breaking a rib, it didn’t hurt to breathe and I could take a full breath.  I believe it’s a pulled intercostal muscle, which just like a broken rib there’s really nothing you can do about it.

As you can imagine, I beat myself up pretty badly about this on Wednesday and Thursday, I was aggravated and feeling sorry for myself.  “Why did I have to push it, I should have just taken a few days off”.  I then started anticipating how long I’d be out for, would this completely derail my plans to run a PR setting half marathon or two this spring? 

I have a difficult time admitting I’m wrong or injured.  While I try to listen to my body, it’s not always easy to identify which pains could potentially be a real problem and which are just an annoyance.  Take the Quote “Pain is weakness leaving the body” as an example, is what I’m feeling just “weakness” or is it a real issue. 

Going to class on Tuesday night might not have been my smartest decision, but I’ve made far worse (like running a 5 miler three weeks after breaking a rib). 

If I had skipped class I would have second guessed whether that was the right decision.  Was I creating an injury that wasn’t there?  Had I been indifferent about working out that day I would have justified missing class as “listening to my body”, but I really wanted to get that workout in. 

I entered January extremely excited to achieve the goals I’ve set for myself, goals that aren’t going to be easy to achieve.  I’ve questioned myself a lot as to whether or not I can actually run a 1:45 half marathon, that’s extremely aggressive given that it’s 10 minutes faster than my current PR. 

To take 10 minutes off my half marathon time it will require me to run each mile more than 45 seconds faster than I did previously.

Am I pushing myself too hard?  Am I even physically capable of running that fast for that long?  Am I setting myself up for failure?  What am I trying to prove? 

The answer to all of those questions at this point is maybe – or that I’m stronger than I think in the case of the last question – but I’m determined to find a more concrete answer.

Maybe a 1:45 half marathon is more of a life goal rather than a 2013 goal.  Maybe 2013 is the year I run 1:50 and 2015 I’ll break 1:45. 

Or maybe I’ll finally break 1:45 at 60.  That’d be pretty bad ass. 

As of today, my rib area feels significantly better, I don’t even flinch when I cough or sneeze.   My plan is to keep resting and not lift anything too heavy.  I’ve talked to my doctor about when I can start working out again.

I’m hoping that means the end of this week or the beginning of next, but I’m mainly focused on not beating myself up over it. 

On the plus side it gives me an opportunity to give my body some rest before entering a training cycle again.  I’ve started looking into different half marathon training plans, doing some research and figuring out the plan that works best for me. 

While I am bummed that my physical goals for 2013 will have to wait, this gives me a chance to focus on my other goals.  The goals that I tend to neglect because you either do them or you don’t, they’re easy to ignore because they’re not as exciting or challenging, or I view them as not as important (all goals aren’t created equal IMO saving more or achieving a new PR are more significant than cooking two new meals a month). 

I signed up for a volunteer opportunity for today, I found a couple recipes that I really want to try and I realize that by focusing on these other goals  I’m not going to dwelling on things I can’t control or change. 

Editor’s note: This post was edited to add the piece about running a 5 miler with a broken rib, only to find out I never disclosed that I ran that race probably because it was a very poor decision.  

I was originally signed up for the half marathon, blogged that I wasn’t going to run because of my rib issue, only to turn around and decide to run the five miler. 

When I ran the race I did not have confirmation that the rib was broken, the race was on a Sunday, my x-ray results were read on Tuesday.  I finished the race without incident in 45 minutes (9 minute mile pace). 

The ironic part is that my half marathon goal time was 2:04, which is 9 minutes slower than what I finished the course in a year later. 

I’ve shaved 9 minutes off my PR before, there’s no reason I can’t shave off another 10. 

Are you good at listening to your body?  Do you often push it when you shouldn’t?

Do you believe all goals are created equal?  Do you focus on goals that challenge you (a new PR) or goals that you know you can easily achieve you just have to dedicate the time (cooking or volunteering?)

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