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Fifty Shades of Graston’s


Monday (6/25):

5 Miles Easy (Treadmill, 34:50, 6:58 Pace)

Tuesday (6/26):


Wednesday (6/27):

5 Miles Easy (Treadmill, 38:39, 7:44 Pace)

Thursday (6/28): Graston’s Treatment


I had a Tuesday session of Graston’s scheduled, but had an eye doctor appointment that resulted in dialated eyes and no way to get to my session in time. I would have to wait until Thursday for an assessment. I’ve been feeling 100% back, but I needed those devilish implements to really tell the tale. The prodding would bring any remaining injury scar tissue singing.

My physical therapist jokes that the tools look like they are right out of the Fifty Shades of Grey series. She felt bad about having to cause pain, but it’s kind of the point of Graston’s. If you are reading the books, please NO spoilers!! I’m still on the second book and let’s not ruin it for anyone else either. If you haven’t read the series, it’s very intense and not for everyone. I questioned my ability to finish the first book, but I’m glad that I stuck with it. There is a part of the writing style (the inner goddess stuff) that I find unnecessary, but overall an intense and captivating series.

I got the green light from this session to go back to my training, while carefully increasing my mileage. I can return for the next 30 days for a tune up if anything comes up along the way. I’m so excited to get back to it!!! 😀

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This Has Gotta Change

I was doing long overdue blog updates: updating race plans, the about and the races/awards sections when I noticed on my dashboard some metrics that show what topics I’ve been posting about most.

So I definitely need some changes on this blog. I would like to have injury, recovery, and physical therapy to not be in my top 10. Although sometimes recovery is just coming off of a big race without actually being related to an injury and is just the maintenance mode.  In the future I will categorize the Recovery for those related to Injury vs. Race Recovery, to be more specific.

Still, while we are on the topic (and it’s what I’m dealing with right now) I wanted to give an update as how my Graston’s treatments are going, especially because it’s going great!

I’ve completed five of seven Graston’s treatments. After my assessment they set up sessions for 2-3 weeks that are 48-72 hours apart (72 hours is the standard length to allow healing, but can be shortened to 48 hours by the PT if healing is sufficient). After each session I have to let the area heal and I don’t work out during that time. I could only do yoga and upper body weights until I got the green light to try some running, once the area was healing. Here is what my workouts/recovery looked like for this time around.

NOTE: This is MY experience with MY injury and is not comparable to anyone else’s injury/recovery and is only for informational purposes only.

Wednesday (6/6): Doctor Assessment


Thursday (6/7): Graston’s Treatment

Upper Body Weights

Friday (6/8):

Upper Body Weights

Saturday (6/9): 


Sunday (6/10):

Yoga – 45 Mins

Monday (6/11):

P90X – Ab Ripper

Tuesday (6/12): Graston’s Treatment


Wednesday (6/13): 

Yoga – 45 Mins

Thursday (6/14): Graston’s Treatment


Friday (6/15):

2.09 Miles Easy (‘Hood, 18:28, 8:51 Pace)

Yoga – 25 Mins

Saturday (6/16):

2.05 Miles Easy (‘Hood, 18:22, 8:58 Pace)

Sunday (6/17):


Monday (6/18):

2 Miles Easy (Treadmill, 16:29, 8:15 Pace)

P90X – Ab Ripper

Tuesday (6/19): Grastons Treatment

1 Miles Easy (Treadmill, 8:23) – before Graston’s

Wednesday (6/20):

4 Miles Easy (Treadmill, 29:35, 7:24 Pace)

Thursday (6/21):

4 Miles Easy (‘Hood, 31:46, 7:57 Pace)

Friday (6/22): Graston’s Treatment

1 Miles Easy (Treadmill, 7:15) – before Graston’s

And after Friday’s treatment I was cleared to do more running! I can’t wait! Especially because I got my new kicks!!

adidas adios, I love the pink with a hint of purple!

adidas Boston 3

This weekend the basement project continues, plus I’m painting a couple of our bedrooms and working on cleaning and staining our fence. Can’t wait to get to running and everything else!


Staying Sane While Injured

I figured this topic at one time or another is something all of us runners, or athletes in general for that matter, face. How to stay sane while not being able to do the activities you are normally used to. I thought I would share based on this injury and recovery how I’m managing through the extra time, less exercise, and feelings that go along with it all.

First off, it sucks. Plain and simple. That said, I actually took the news from my doctor about shutting down all activity better than I expected. Probably because this isn’t my first time with this injury or treatment. I know I will likely get back to a normal routine in 2-3 weeks. In the scale of potential injuries it’s not like I’m dealing with something major. The doctor is optimistic that I will be able to heal and will be able to get my fitness back to train for the Chicago Marathon.

The difference with the assessment this time around was upon examination they noticed my psoas was inflamed which resulted in taking a strong anti-inflamatory, which means no alcohol while on medication. With no running for a while, no alcohol helps keep calories down, but I do miss a glass of wine. I’ve been a bit grouchy about this from time to time.

I’m three graston treatments in with four scheduled depending now how responsive my hamstring, piriformis area responds. Things are improving with each session so that keeps me sane as well. I would definitely have more of a hopeless feeling if I wasn’t getting that sense of progress.

When it comes to all of this free time and lack of exercise options, I’ve spent time at the gym and home doing upper body strengthening, which I needed anyways. It’s funny how just a little workout helps. It makes it seem like I’m getting ready for my next training cycle and it’s right around the corner. After a couple of days I introduced some gentle yoga with DVDs at home. Coco got into it as well. She took any chance for a spot on my mat when I was in a pose that allowed her to bring her bone and settle in.

After a couple of days of gentle yoga I’ve kicked it up a notch and have moved to my more advanced yoga DVD sessions, keeping in mind to modify or avoid anything that affects my injury. I have a good collection of yoga DVDs going and have taken a few types of classes, so I may need to do a post just around yoga soon.

After a week and half of recovery I’ve ventured out for a couple of times for some light running. I did 2 miles each time slowly. My range of motion is improving, but I’m definitely still injured so I’m not pushing the pace or distance. Really these runs were just to test the waters and report back to my physical therapist.

As far a filling all of the free time, I’ve been able to stay busy thanks to our house projects. We are working on power washing our fence and staining it. And then there is finishing the basement. While Rob has to do all of the major tasks, it’s been a good distraction to help him and shop for finishes.

To keep my spirits up I’ve also signed us up for future races, which are listed in the race plans section of the blog. Knowing the degree of my injury and projected recovery, I feel comfortable getting things on the books for the future. It’s nice to look forward to our next race adventures.

Another part keeping my sanity while I recover is to not read a lot of running materials or blogs. It may sound funny, but that just makes me more antsy to run. I have to take time off from hearing about races, ways to improve, so I go off the running grid for awhile. I have to stay focused on what I can do (yoga, house projects, etc.) and less on what I’m missing out on. It’s an approach that works for me.

The real test of keeping it all in perspective? Watching the race that I was training for and had to give up. More on that in my next post…..

You ever been injured and it affected your routine? How did you cope through the down time?

Any tips to share about how you keep/kept focus on the bigger picture?


Doctor’s Orders

I went for my physical therapy consultation today and dun dun dun…..complete shut down of working out for at least 2 weeks.

As expected my right piriformis is bad again, but my left is also needing attention. I will have Grastons therapy sessions, the first one is scheduled for tomorrow.

As they did the evaluaton which includes bending my leg in many different directions to locate pain and also to figure out muscle imbalances they also checked my psoas. After pressing down on it I realized new pain and how tight the area was. I was perscribed a treatment of a type of anti-inflamatory for it and will have to go on complete rest to see if we can get it to calm down. If it doesn’t then I may need a procedure that involves an injection that the doctor said wouldn’t be too pleasant.

I’m allowed to do upper body strengthening so I will do that to keep my mind busy and I will take walks. I won’t be going back to Team Steam or running Steamboat 15K this year. My hope is to get healthy in time to begin Chicago Marathon training.

Since there won’t be any running because of this, or flying (because we are starting our next build project), I may need to change the name of the blog….hmm…..”Walky Talky” perhaps?

Anyone deal with psoas trouble? Did you have to get this dreaded shot they were describing? Did it work??

I’m at least sure what I’m in for with Grastons for the piriformis and know it should do wonders.


Jingle All The Way

Today was the local Jingle Bell 5K run for arthritis. I’m in no condition to race, but I can’t say I’m heartbroken since we are under a wind advisory with 45 mph gusts. There is no way the strong wind pushing with or against me running would help my injury. So instead I took the role of helping with the Often Running store set up at the event.

Before everyone arrived, getting things organized.

I started working at 9am and we were busy from race registration at 10 am until race start at 1pm. Time passed quickly and I got to sell some great shoes and accessories, plus catch up with people and meet some new customers. In spite of the weather we had a great turn out for the race, including our Often Running Racing Team. Everyone knew to play it conservative out there. Better to be safe in such crazy windy conditions.

I forced Mitch to take a picture with me. Doesn’t he look thrilled? 😉 We are sporting the adidas ORRT sweatshirt, which is one of my faves.

Congrats to all those that raced in the crazy conditions! I’m sure it was a great strength workout as well as increased mental toughness.

I went home to get in my recovery workout of walking, stretching and P90X Ab Ripper.