How to keep your fitness alive and work through a broken leg in 38 days.

Best view EVER!

Damn Guys, I am so freaking happy to be back on the run!!! I ran 40 minutes today at 7:45 pace.  I pray and hope this continues. You guys know I worked out 2-3 hours a day for the past 38 days while healing my fractured leg. I feel I deserve a little kick in my stride.

I've broken my legs several times. 1 could have arguably been a stress reaction though. Anyway, I've never felt so good this soon. I'm hopeful!

There are not enough blogs or info in cyberspace on grade 4 fibula fractures. So I wanted to point out some good things to the poor souls who have landed on this blog with the same injury.

*Start to finish 5-6 weeks off running. 38 days for me.

* You can cross train your ass off on the bike and stair mill.

*It hurts like a mother for the first 3 weeks. Suck it up and lie to yourself that you're ok. You'll soon believe it.

*Massage the hell out of the surrounding tissue to avoid Frankenleg when you return to running. If you don't, add 10 days+ for extra healing and go sit in the corner. If you're in the Triangle see my Massage Therapist for best results.

*Scar tissue is real. Fight it. See my Massage Therapist for this too.

*Try to avoid ibuprofen. I can't believe I said that.

*Try not to favor or compensate for the injured leg. Walk like normal. If you start favoring you're going to create more problems.

*I'm gonna say it, just my opinion. Don't wear the boot. I've worn the boot for half of my injuries and I can tell you that the havoc you wreak on your body isn't worth it. I had to spend 2 weeks relearning how to walk about a tibia fracture that was booted. For a fib, my vote is no boot. That's just my opinion. Don't hammer me in the comments : )

*Find a way to feed your crazy. Work on abs, arms, core, balance, diet. Anything. But try to keep your run schedule. I run at 6am 6-7 days a week. I was at the gym at the same time. You need normalcy. Keep your intensity alive. Don't lay on f'ing couch and whine like a little bitch. Get out there and do something. It's just a fibula you silly rabbit!

*You will get depressed on your long run day. It's unavoidable, but fuels your fire. Accept its suckage.

*Feel kind of badass that you broke a bone that is virtually unbreakable. 1/10. I bet you're in good shape!

*Count the days down. Plan your next run. You will get there!

Ok, so that's all I have to say on that. I wish I would have stumbled on this blog a month ago. It's not the end of the world. We will all live to race again!

You guys rock!!!

Laura

Greetings from Rehab

Hey guys,

Just a quick update on my injury of the year. Overall, it's better. Objectively, yes. However, being the cynical, unsatisfied, pay attention to everything negative type of runner that I am, it still sucks. 

I'm nursing a combo injury. It feels like a tight soleous and some random angry side tendons that like to snap a lot sending lightening up my leg. 

So, I'm still on my bike at least 20 miles a day. I am doing a lot of core, arms, glutes. I'm climbing the stairs at the gym a few times a week. I *walked* for 3 hours the other day. Of course the first 6 miles were at 15% incline on the treadmill. The double was on the roads. 

I also got a stability disc for home. I stand on it all the time. It's a great stretch and a good way to strengthen my feet and ankles. 

If I look terrified it's because I am. 

Pressure on the bad leg without pain, score!

This is promising though. For anyone who has every jacked their 

lower leg and had pain toeing off, this is big!

But that toe lift felt like this!

Walking with my daughter for 90 mins. It was nice. Until she dropped me because she "couldn't take it anymore". ha. 

So basically, this is a lot of work. In addition to the exercises I have my Massage Therapist working OT. I think he's working harder than half a chain gang in the Florida sun. But, if anything is going to straighten this out it's his expertise and my relentless determination to get this healed. 

My short term goal is a weekend run. Keep you posted! Also, thanks for all the kind words and bike advice : )

Laura

Another close call, gulp

Hey Everyone!

I'm sure you're wondering why I'm going blog-a-palooza lately. I guess I've missed sharing the good and the bad with you guys. Thankfully, it's been very good lately. I'm doing some marathon training that is unlike anything I've ever done before. Massive training blocks, hills, sprints, miles, doubles…It's so much fun that I feel like I should be doing more work. I've harassed my coach on several occasions for more mileage to which I have been shut down. haha. More on him later, I promise! It's good stuff!

But this post is more about recovery. I had a little scare that I ripped my own legs off, again. But my situation went from tragedy to triumph in less than a day. First here's how I ripped my calves off:

Saturday: 23 miles solo at 7:04 pace in high humidity and heat.
Sunday: 20 min warm up 3x60 meter hill strides, 4x4 minute hill repeats, 20 min cool down.
Monday: Off
Tuesday: 20 min warm up, 2x100 stride, 4x2 min hard hill, 5 min recovery, 10 min tempo at 6:15 pace, 20 min cool down. Wait for it….Double! 1 mile warm up at 7:24 pace, 3 miles sub marathon pace @ 6:25, 6:36, 6:24 and 1 cool down at 6:58 pace. It was 90 degrees at 2pm when I ran.

So I'm doing my happy dance by now! I feel strong, excited! I nailed distance and some sub marathon paces. Golden!

Then I woke up.

I woke up Wednesday hobbling. My calves were balls of steel. Most likely due to the fact I ran in a 4mm drop shoe for the fast double instead of the typical 14mm Adidas I normally use for speed. Ugh. I did my recovery run, a 7-miler and winced almost every footstep. I was sore, very sore. It was the slowest training run I've EVER done in my life. 8:50 pace.

So I contacted my LMBT, John Stiner. I said something to the effect of, "It's bad. I need help. I can't toe off." Like an Orca that just spotted a fat seal I think he was excited. He enjoys fixing people. I was in his studio later that day.

John Stiner, LMBT

Long story short. He worked on my calves and legs for close to 2 hours. Fiber by fiber unwinding the mess I made. I left feeling great. But I'm a skeptic. The truth would be the next day. My alarm went off. I still felt great. I headed out for my 6am run and it was like nothing ever happened. BRAND NEW legs. I was swearing in the dark of my cul de sac. Screaming thank you!!  Unbelievable, nothing less.

I've been fortunate to receive treatment by John for the last year. I was first floored when he took me from a hobbling walker to a runner in 24 hours here. You may remember he contacted me saying, "I read your blog. Get in here. I can fix you."  I've been hooked on maintenance ever since.

You guys know by now I only talk about product or service if I really believe in it. I'm not one to push product your way for the sake of a free water bottle from some random company. I perseverate, evaluate and really put thought into the companies and services promote. Which are like none, because I'm never happy. haha

But because I want all my running friends to have a similar story to mine I wanted to get this on my blog. I know there are so many people that say, "Oh, I have a LMT. It's great." NO, no and no! Not all LMBT's are created equal.

John Stiner, LMBT relocated to the NC just over 5 years ago in 2009. He worked with the Oregon Project 2008 in Park City, Utah and Eugene, Oregon. He worked with amazing talent such as Kara Goucher and Galen Rupp. He is a former 1:11/2:42 guy who loves the sport of running. "Loves the sport" is an understatement. He is savant on everything running. You'll get this when you meet him.

He will watch you walk and move for 10 minutes before even touching you. It's like he has X-ray vision and can see the problem. He WILL fix it. And then he'll tell you what to do on your own to stay healthy. His intent is not to see you back on the table but to get that thank you letter. He wants to hear that you feel great and raced well. That is why he's in this business.

He is the reason I'm gearing up for my 2nd marathon this year. I feel indestructible. My muscles are long, soft and healthy from continuous monthly maintenance. It is such a great feeling to know I can mess up like I did and I can be fixed. It's peace of mind.

I recommend putting John in your contacts so if you rip your legs off like me you know there is a solution!!
Website
Facebook Page
Phone number: 919-381-7006

He is located in Durham off I-40. 5 minutes off 540.

Thanks for reading. I want the best for all of us. I have an EPIC weekend on deck that is almost making me nervous! I can't wait!!

As always, happy running!

Laura

Knock knock, it's me!!

Hello out there!!!!

It's me, your horribly truant blogger!!

I feel terrible for not updating since, uh Boston 2014 pretty much. I think of you guys all the time and tried to will myself to post but in the end I succumbed to: slacker-itis. Also, I became a Master! So maybe I'm just forgetful now? haha

But fear no more. I am going to keep you up to date on my current training, successes and fails. Even if it's short. Because it's good stuff lately!

I know pictures rock so I'll try to go through 4 months in photos.

Start of summer 2014 in North Carolina

YES, it's hot in the Carolina's. I refuse to acclimate. 

I try to beat the heat and get up by 4:30am 7 days a week.

I run hills in the dark at times. THAT sucks!

So I nailed down a little fitness with the help of my new coach. He deserves his own blog post. I hate to throw him in the middle of my sweaty photos so hold tight on that!

I decided after years of not racing anything under a half to throw myself to the dogs. I did 5k's, 10k's, 15k's…track races…I wanted to flush out the fear of the shorter stuff. So I went on a racing binge for 5 weeks. IT. WAS. FUN! 

18:44 July 2014

Hey, it's been YEARS. I didn't get the memo about no iPod in a 5k. lol

My Mum

4th of July. 10k turned 12k. 

Summer running

Then I got on board for probably the BEST race EVA! Boilermaker 2014 in Utica NY. It's the largest 15k road race I believe in the country, if not the world. I think it was close to 14,000 runners. I placed 4th Master, 4th American, 20th female, 200th runner overall. This was the course:

9.3 miles in 58:52. 6:19 pace on a hot and humid day.

Here are some Boilermaker pictures:

Top 4 Masters. Olympian Jen Rines, far left

Fernando Cabada!

No caption needed. The Godfather of Masters Running Kevin Castille.

The start of Boilermaker. I. have. balls.

58 minutes later, the finish is right there! July 2014

So until now, the summer was rocking! But I had to throw in one more race. So I did the USATF Masters Championships 5000 on the track. My first track race ever. It was fun. I did it for the experience more so than the time. I was 6 days off Boilermaker and kinda fried. I ran the same time as my 3 other 5k's in the previous weeks. 18:44. 

I'm in the yellow top with my very own chase pack while in 2nd place before getting my ass handed to me.

And today. After a few months in the heat and humidity I've clearly lost my fashion sense! Oopsie!

So that's my running in a nutshell.  I am training for a fall marathon. I can't wait to get past these wrenched temps and high humidity. I've never trained for or ran a fall marathon and now I understand why! It's hard work and takes absolute dedication. Extreme focus as well. I love it more than I hate it though!

I hope you guys are doing well. I still stalk your blogs and social media to check up on you. 

Peace out yo and happy running!!

Laura

An overdue post! I am back and so very grateful!

a view on my 6am run.

Hey Guys!!!

I hope everyone is doing well! I haven't been reading or keeping up in the blogosphere out here. I hate not knowing how everyone is doing. I hope your running is going well. FINALLY, mine is!! I'm in blog catch up mode now.  I can't wait to read up on you! Thanks for being patient.

I'm about to start Boston 2014 training with some awesome base and major fire! Of course I have to share or what's the point?

I know as runners we're usually not content for long after crossing the finish line. There is that moment of joy and then we're on Active.com looking for another shot to kill another goal. I've had many months to ponder how I'm going to get to the next level of the marathon. For me, that's shaving some time off my 2:58:34 in Boston this year. Right now my goal is 2:55. However, secretly I want more : ). Shhhh!

As you know, I've always focused on adding to my training. Adding miles, workouts, weights, hills, nutrition etc. This is all very helpful but at the same time taxing on my body. During my last fury of this a few months ago I put myself into a tailspin. I was fighting tooth and nail to get out of an injury. Only to stagnate seemingly forever.

Enter, John Stiner.

I was contacted by John, a massage therapist in Durham, NC. Basically, he said I've read your blog.  I've seen your photos. I know what is wrong. I bet you have X,Y and Z and are sore here and there etc etc.

As a self proclaimed professional patient of running related injuries I blew him off. I thought I knew everything. I've had 3 stress fractures, and loads of soft tissue injuries. But what he said was right on. I was confused/intrigued.  A few weeks went by. I cry-blogged some more and cross trained my butt off.  John contacted again. He said he couldn't watch me go down the tubes any more. And that he could help. He said I would feel significantly better after one visit. I agreed. I was at the end of my rope. I expected a Massage Envy experience at best.

When I first saw John 3 months ago I could not run. I had ankle tendonitis. I could not walk without limping. I was a mess. My initial visit was several hours. The first half was spent doing strength tests and assessing every fiber of my being. He said and I quote, "you will not have tendonitis after today." I thought, oh great. I'm glad he's confident but I've been in physical therapy for months 2x a week for this ankle and nothing has improved.

The next day I ran. I ran without pain. I didn't limp. Is this guy for real? I have continued to run every day since that day without any tendon issues or pain. I'm leveling out my base training at 75-80 miles a week. Running like I'm a kid on the playground. I'm still blown away but have been reluctant to give him credit until now. I thought it would come back. I was just in disbelief. I spent so much money and time trying to get my ankle right and he comes in with one visit and BOOM?! Yes.

So now, I feel it's in my best interest as a semi competitive marathoner to take care of my body with more of a preventative approach. I have seen John every other week since. He can always tell what is off before I say anything. Whether it's sore calves, a tight back I know that it will be gone when I leave. In fact, I usually trash my legs the morning before an appointment so he can facilitate my recovery.

As a former 2:3x marathoner, John understands runners. He knows what we go through. But it's his almost photographic knowledge of everything running related that is impressive. He is more in tune with the human body than most doctors I have met. And that is an understatement. He has decades of massage experience. He's worked on Kara Goucher and Galen Rupp. He's been published in Running Times. He definitely has some major bling to his CV.

The bottom line is that he is exceptionally skilled and cares. I feel lucky and blessed to have John on my side for my next shot at Boston!!! I can't wait to ROLL!!!!