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Little Steps

Little steps at a time. That’s what previously-injured-and-now- breaking-PR’s Photographer Ben texted me today about the process of recovery and getting back into running again. Yes, I had to agree. It’s all about baby steps and itsy-bitsy victories for me nowadays; a slow but sure way to start again without slipping back into the problematic realm of injuries.

Over the weekend, I was in a bit of a sour mood having missed out—once again—on some great races. I was particularly looking forward to Hope in Motion since it was held in my running route, Ayala Alabang. It would have been fun to have joined DZMM’s race too and rub running shoes with Juday hah! The Ateneo Aquathlon, as I’ve heard from Marga, was great great fun; I seriously doubt I would’ve joined it sans injury but still I felt awful knowing that there was a race in my alma mater and I couldn’t even come close to considering joining it.

But, I had to remind myself that there were definitely little victories that were worth celebrating. Thrice last week, I was able to walk a full 20 minutes without feeling soreness or pain after. Woohoo! In my swimming lessons, I was finally able to swim laps using the Total Immersion technique and felt more at ease in the water. The gym…er…uhm…okay, it still bores me to death, but at least my tummy is just a wee bit tighter.

Now that I know I can start walking/jogging/running again, I want to be completely safe about it. Yes, people, I have been traumatized by this evil injury and I shall exhaust all possible means to keep him away. I promised my bull headed self that I will follow this “Return to Running Schedule” which I downloaded from Dr. Pribut’s website weeks ago:

Week 1: Walk 10-20 mins every other day
Week 2: Walk 20-40 mins 5 days per week
Week 3: Jog at easy pace 10 min + walk 20 min
Week 4: Jog 15 min + walk 20-30 min
Week 5: Alternate run 15 min/ run 25 min for 4-5 days of the week
Week 6: Alternate run 20 min/30 min
Week 7: Alternate run 20 min/ 30-35 min
Week 8: Alternate run 25 min/ 30-40 min

Far cry from the Higdon Marathon Training Program I posted on my bathroom mirror a couple of months back, but it requires just about the same amount of dedication and will power. It will be quite difficult to resist the temptation to run a little bit longer or harder every now and then, but I’ll try my best.

To all those who ran the three races over the weekend especially Happy Feet runners, congratulations! To all those preparing for Pasig Marathon this Sunday—especially my bestest running buddy,  Annie—best of luck!

Posted on 02.18.08 to 01 Bullish Insights. Tags: , . Subscribe to follow comments on this post. 12 comments. Add your thoughts or trackback from your own site.

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12 Responses to “Little Steps”

  1. ms jaymie, patience is a virtue and you are doing great in your recovery..just remember. there will be lots of road races every weekend in the future and you’ll have the problem selecting where you could join and compete. be consistent in your recovery. good luck!

    jovie75 said on Feb 18 08 at 10:07 PM Reply

  2. Always good to have a plan even if the one you want has you running more. Good luck!

    rick said on Feb 19 08 at 3:34 AM Reply

  3. you are very missed lately really!
    i myself have been reminded by b3n to take it easy considering the hairline fracture from the dislocated toe last December. I share your sentiments and frustration on running fast or enduring a longer run. You’re still the lady runner i am looking up to sooo :D all i wish for you is to get well on the injury!

    witchkitty said on Feb 19 08 at 10:47 AM Reply

  4. hi jaymie,

    i was intrigued by your chronic knee problem and would like to share my own experiences with knee pain.

    i suffered knee problems similar to yours a year ago, after completing my first long-distance triathlon. after about a week of complete rest, i started on some very light short recovery runs and noticed the sharp pain on the right side of my right knee about 15 minutes into every run. it would go away if i stopped, but would recur as soon as i resumed running. to cut a long story short, i was diagnosed with ITBS (iliotibial band syndrome), and underwent the usual gamut of appropriate rest, physical therapy, stretching and strengthening exercises for a couple of months, with only marginal improvement. my knee was completely pain-free at rest, but the pain would predictably recur every time i tried running.

    having some medical and sports physiology background, i decided to do some personal research and self-experimentation to better understand my problem and find a more definitive solution. i figured if the pain was coming on predictably 15 minutes into every run, and would go away every time i stopped, there could have been something wrong with my running mechanics and form. i eventually discovered that the pain did not recur when i ran with a slightly wider stance (feet a little wider apart) than i was normally accustomed to. i usually ran with my feet very close together – about foot’s width apart or less. i was eventually able to train myself to run with my feet about 1.5 to 2 foot’s width apart. in theory, this wider stance relaxes the ITB and decreases the friction of the ITB tendon as it crosses over the knee and connects to the top of your tibia (leg bone), exactly where i would always feel the pain before.

    soon after getting used to my new wider running stance, i found myself running longer, farther and more importantly, pain-free. every time i would feel a hint of pain over the same area, i would consciously run with my feet a little bit wider apart, and the pain would go away.

    a word of warning though – i did notice that if i ran with my feet a bit too wide apart, i would feel some discomfort on the inside of my knees, in which case i would narrow my stance width. i eventually found the right stance width but would adjust it on the fly during every run, depending on where i would feel the discomfort. i guess if you want to try this method, you would also have to find your own running stance width “sweet spot.”

    also don’t forget that there are a lot of other possible causes of knee pain and running injuries that you have to keep in mind as well – heel, mid- vs. forefoot striking, improper foot wear, running too much too soon, etc. etc.

    anyway, sorry for hijacking your blog, but i do hope this helps.

    good luck on your road to recovery.

    pao said on Feb 19 08 at 11:33 AM Reply

  5. Good things come to those who wait. Everything starts with one step. You’ve made several so it wont be long. : )

    markfb said on Feb 19 08 at 12:03 PM Reply

  6. Week 9: Alternate running 30 minutes / 60 minutes
    Week 10: Add long Run of 20K to Week 9 routine
    Week 11: Add Hill training to Week 10 routine
    Week 12 to 14: Increase Hill training to 3 times a week.
    Week 15 to 18: Replace Hill Training with Interval training
    Week 19: Reduce Mileage and Taper
    Week 20: Sub 40 10K :)

    Just kidding Jaymie, listen to your coach and doctor… Now you know why I always get injured.

    Mark P said on Feb 19 08 at 2:01 PM Reply

  7. I know exactly how you feel. That’s the same mindset I have. Break it down to smaller goals and achievable victories. I’m also so bitin already but at the same time so scared to suffer a setback. But, slowly but surely, I’m getting there. In fact, I’m a bit ahead of sched so I’m really happy about that. And although, strengthening workouts in the gym can get really boring, it’s really important and will help avoid or minimize injuries. Kaya mo yan Jayms.

    TRY-Athlete said on Feb 19 08 at 3:43 PM Reply

  8. Trust me, if you joined the Aquathlon, there’s no going back. Hahanap-hanapin mo ang multisport. I’m seriously looking forward to another aquathlon! :D

    marga said on Feb 19 08 at 7:46 PM Reply

  9. True! That Aquathlon has really gotten into my system. Now I intend to continue my swimming practice; whereas before, I only practiced exclusively for that Aquathlon. Besides, I ‘feel’ the swim training can even help in the improvement of my runs.
    By the way Marga, what was your run time after the swim stage in the Aquathlon?

    Nolan said on Feb 21 08 at 8:36 AM Reply

  10. from baby steps to little steps. tomorrow you’ll be sprinting na (and even perhaps swimming competitively din!) :) yey, jaymie!

    also, good luck to ate annie! *muah*

    Meeya said on Feb 21 08 at 10:53 PM Reply

  11. Hi Nolan, mabagal run ko nun. 31 mins ako inabot because mabigat sa paa!

    marga said on Feb 23 08 at 4:02 PM Reply

  12. good insite (i mean pribut’s return to running sched)..have been sidelined too for more than 4 weeks due to plantar fascitiis..hirap tiisin!! was training for the pasig and was planning to run subic half as training but 4 days before that i was left crying in pain (hehehe..literary and figuratively) up til now…last week i jogged and mostly walked…thanks..pribut’s sched also works for me..

    jude said on Mar 03 08 at 1:22 PM Reply

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