Unfortunately that is where I sit right now. With two weeks until Kona I had finally put to bet my Achilles Tendinosis, watts were up on the bike, swimming was coming along nicely and I had finished my first 20 mile run of the year (aside from the trudging at IM NYC). Body felt great and I was off to my track workout Tuesday of 10x1k's and then it started, I little tightness in my right knee after killing the workout. Ok, well, I'll stretch, take it easy and not do anything too aggressive and it will work itself out. Nope. Head out on my tempo run later in the week. Get through the warmup and the knee didn't "warm-up" to the idea of running and I find myself walking home, unable to run.Fortunately biking and swimming are not out of the question, but of course, my head is swimming at the idea of a possible marathon walk in Kona. Hopefully it will heal enough to let me run in the next week and a half, though I am resigned to "enjoying" my race day in Kona as an athlete/spectator.
Let's dive into what put me in this place as a warning to others:
#1 Steep downhill on my long run - At about mile 16 of my long run last weekend, my route took me on an extended downhill in Burlingame from 280 down to El Camino Real with between 10-15% grade. I didn't think much of it and should have either figured out a different route, or walked down, but the slamming on my knees couldn't have helped things.
#2 Ran my track workout too fast - Feeling invincible after my 20 miler, and training going well, I disregarded my coach's paces for my workout for the second half of my 1k's on the track and picked up the pace.
#3 Not listening to my body - At the first sign of my knee not liking running last week I should have just shut it down and diagnosed the issue instead of trying to forge through. There is a time and place for that stubbornness, knees are not one of them.
I'd love to hear everyone's thoughts on IT Band therapy. Help me not have to walk a marathon!
Hey Brett, I'm sorry to hear about this. I know exactly how you feel right now - it seems like I head into just about all of my races with a simliar-but-different question-mark.
ReplyDeleteI spent most of the past year dealing with IT band and hamstring tendon issues, and the best advice I can give you at this point is to rest, ice, get in an ibuprofen regimen, and roll your IT band out lightly. The race is next weekend, so I wouldn't even run a step between now and then.
This is basically what I did heading up to Switzerland (and Australia) and I managed to run (with some discomfort) in both races. I'll keep my fingers crossed for you. Injuries suck. :-/
Hoping for the best over the next few days. Brought it on myself and just mostly pissed at myself for it. At least this is not my first time there, so it may just turn it into a victory lap. After battling back from my other injury, I just pressed too hard to get into top shape.
DeleteHope the rest during the taper period helps with healing. Good luck with mental and physical preparation as you embark on another IRONMAN KONA WORLD CHAMPIONSHIP :) Regardless of how the run at Kona goes, I hope you can enjoy the whole experience.
ReplyDeleteYikes, kind of a bummer, bad timing, too. I agree Andrew's advice with rest, ice, and ibuprofen. Contrary to popular belief, and depending how much the tendon or ligament hurts, I wouldn't even stretch that area. Rolling the IT is one thing, but stretching is where I am skeptical when it comes to healing injuries. Stretching could make an injured tendon worse. With two weeks out I would just leave the injury alone, and not do anything that could make it worse. I am no expert though, do what you feel has helped you so far. What ever it is you're doing, it is working. Good luck with this dilemma, hope it disappears come show time.
ReplyDeleteBummer Brett! I once went knee-2-head with a black lab while running and at first I thought it was bruised, second assessment made me think it's the IT band, stretching helped for me, as it less of of a tendonitis but rather a physical problem. But what do I know, I am just a Doctor.
ReplyDeleteHope it heals and you get to enjoy Kona the 2nd time. Sure this time Timbo will keep you on your heels.
If you haven't already, see if Megan can help. I think her folks may be done visiting. Good luck Brett!
ReplyDeleteBrett- That sucks. Have you tried ART (active release technology)
ReplyDeleteI would use a stick in addition to foam rolling. The foam roller is great, but I find on the knee I am able to get into things easier with The Stick. If you spend a lot of time at your desk at work, that is a perfect icing opportunity. Co-workers have likely seen me in socks rolling a frozen water bottle under the desk at work to get the fascia sorted out.
ReplyDeleteSorry to hear. I can't help an elite like you recover but if you need help come race day (if all else fails) on the tricks of walking a marathon, I'm your man.... just let me know... (a few tips just in case you forget my number.... you have to place the six packs in strategic locations.... like the beginning of the Energy Lab and one midway)
ReplyDeleteI'll have to get those beers into one of our Hello Kitty sippy cups;)
DeleteYou have to try your best to recover from it or make habit of that !
ReplyDelete