Weekly Workout Recap December 2013 Week 4

Good morning! My last weekly workout recap of 2013! Crazy right? I am so, so close to Dopey (and so, so freaking out!) Ok, time to be real. I have had several people ask me if I was still running Dopey because I hadn’t said much about it. Weellllll there is a reason.

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Why yes, Snow White. That IS nervous laughter. Your 7th dwarf is going to be the death of me.

About three weeks ago I was seriously considering deferring Dopey. If you have been reading my blog for awhile you may remember summer of 2012 when I had to get a cortisone shot in my foot for my morton’s neuroma diagnosis. I did well after that, and recently had a flare up in October. My theory is a did a lot of shoe swappin’ around that time and that’s when it hurt like the dickens to walk on hardwood floors barefoot. I limped my way through Wine and Dine, and put some custom shoe inserts in a tried and true pair of running shoes, and it has really helped a lot! I had a minor setback Thursday because I wore heels all day on Christmas which made the problem worse, but at least now I know that with ice, ibuprofen, and my inserts it’s much more manageable and I have very very little pain when running (even with no meds).

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Here is where the problem comes in: The inserts (or more likely the change in my running form due to the inserts) causes right hip pain. (Neuroma is in the left foot). I literally had to get off the treadmill and stop it was hurting so badly on Friday after 6.2 miles. My plan of attack: Foam roll, KT Tape, ice, Ibuprofen, repeat up until Dopey. Oh, and pray like heck that does the trick! I’m not going for any PR’s here, I just want to finish, and I am confident I can do so, but not confident it will be pain free. Fingers crossed! Let’s take a look at this week:

Sunday: rest

Monday: 3.5 mile run

Tuesday: 30 minutes elliptical

Wednesday: rest

Thursday: 7.5 mile run

Friday: 6.2 mile run

Saturday: rest

QOTD: What are your best remedies for hip pain?

Comments

  1. I so hope you can get through Dopey pain free. I have no remedy for hip pain but from what i’ve read ( and learned from the Runner’s World session) it can be caused by your shoes, so you are already doing the right thing by swapping your shoes around.

  2. Augh, hip pain is one thing I have never had to deal with. But I feel like I have dealt with everything else! I found your blog while looking for stretches for my IT Band. Yup…. trying to get that to go away because I want to run Boston in April! Sounds like you have a good plan for your hip, I hope it works and it starts feeling better really soon!

  3. As someone who dealt with undiagnosed hip pain for 10 years until I recently had surgery, I completely understand how bad it can be! You mentioned switching shoes a lot, have you ever been fitted at a running store for the correct running shoe for your foot? You can still had the custom inserts, but the proper shoe keeps your hip from dropping. Just a thought. Good luck with the race! At least there will be a lot of sights to take in and keep your mind off your foot and hip :)

  4. Hopefully it’ll get better sticking with the same shoes. My goal for Marathon weekend is also to finish and be able to have fun in the parks.

  5. I’ve never dealt with hip pain but I hear strengthening the hips can help a lot (bridges, clam shell, etc). Hope you’re able to run and feel good!

  6. Hip pain can be a result of a number of things – not just shoes, though that can be an easy thing to point to. I strained my hip flexors in the spring, and it was likely because of strength imbalances and weak glutes. Even with consistent strength training (I teach Bodypump 3x a week), unless you are actively and consciously engaging glutes, you can over-recruit the hamstrings and cause weaken hips. Also, people tend to ignore lateral movements, which strengthen the glute medius, and help with hip stabilization. It’s important to stretch hips and work on glutes + core.

    • Yup I have been doing hip exercises for years bc I have weak hips but they seemed to be doing ok until I changed shoes and that’s the only thing I have done differently. The myrtl routine helps me a lot but on super long runs it only does so much :(

  7. Ugh HIP PAIN!!!! I love this one stretch where I sit on the floor, put one leg over the other and twist the opposite direction…. I also love THE SPLITS! Or throwing one of my legs up on the table and pushing… LMFAO – That just sounds, wrong! But it’s SOOOO RIGHT!

  8. For my hip pain I’ve found stretching and foam rolling to help…and core strengthening for long term (still working on that.) Good luck with Dopey!!

  9. I didn’t realize swapping out shoes could have such an effect! I hope you are fully healed soon, and can enjoy that Dopey challenge :)

  10. When I have pain in my hips, its usually caused from pain in my back, in which I usually roll on a foam roller and/or go to the chiropractor to get re-aligned.

  11. SO crazy that 2013 is almost over! Have so much fun with Dopey!! I’m rooting for you, friend! :0)

  12. ugh so sorry… I usually have issues when I switch shoes around. I hope that you get through the bad and have a great couple of races!

  13. Heather, have you tried going to a chiropractor/massage therapist? There is NO way I would have been able to get through the Wine and Dine in as good of shape as I did if it wasn’t for weekly adjustments and massages. If your spine is misaligned, then your hips will most likely be out of whack as well. I believe wholeheartedly in trying to fix the problem instead of just trying to manage the symptoms.

    • Hi! Yes I have been going to one (chiro) for a little over 2 years. It definitely helps, but once i get into REALLY long mileage my body just falls apart. :(

Mentioned elsewhere:

  1. Weekly Workout Recap December 2013 Week 4

    Good morning! My last weekly workout recap of 2013! Crazy right? I am so, so close to Dopey (and so,

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