Tuesday, August 19, 2014

My first drop out + solving knee pain


Last week I briefly mentioned in my July recap that I had to drop out of Hood to Coast due to some knee pain. I'm not one to back out of a relay (or any race I've booked travel to) so its actually a big deal for me to say no. I wish this was the first time addressing wonky knee issues, but sadly there were 2 other incidents while #racing50states, so I had an idea of what was going on.

 3 years ago it was  a bad case of ITBS that lasted months and 2 years ago an even more debilitating plica inflammation.  (not to be confused with PICA which Kim misunderstood me when I first blogged about it-- pica  is an eating disorder where you have an appetite for chalk, dirt, clay, sand etc.)--- yes its an actual disorder and there was even an episode about this on My Strange Addiction- is that show even still on?



Aside from all that, this time it was different. The previous two incidents it only hurt when I did high impact repetitive activities such as running, jumping, and of course going down stairs, whereas now it hurts all the time. My knee pain triggers when I'm walking, when I do squats, even when I lie down at night to go to bed and I sleep on my side. The most frustrating part is that this came out of NO WHERE. ITBS onset was in the middle of Tybee 1/2 marathon, I heard a pop, fell to ground then knee pain- boom. Plica inflammation I was in the middle of my 21 miler training for Air Force Marathon and at mile 18 my knee gave weigh. This time, I went to bed and woke one day and the pain was just there #worstinjuryever. 

Last Monday I did my normal run group and was in pain within 1 mile but somehow managed to squeak out 3. Luckily there were massage therapists ready for the runners on this particular night so I took advantage of being one of the first to finish and had a very painful and tear-felt 10 min deep tissue IT Band and quad torture session. My masseuse specializes in sports massage and since she knows my old roommie, Leah, she suggested I see her to get a better idea of what is going on since it appeared to be more than ITBS. 

Luckily in TN you don't need a Dr. referral to have insurance cover physical therapy, so I made an appointment with Leah for later in the week and after a few tests she found that I have both infrapatellar fat pad irritation and patellofemoral pain syndrome (PFPS).

My first goal is to just get the irritation down which will remove the pain, so she spent quite a bit of time performing Astym therapy - the before and after not only on my ROM, but also the decrease in pain was pretty significant. She also noticed that my knee cap was pretty "free floating"?? To help immobilize and support my knee, she did some fancy restrictive taping to last for 48 hours. Aside from changing how I walk and making it extremely difficult to bend knee (especially when first getting in the car to drive), I loved how it completely removed all the pain I was experiencing... even walking downstairs!!

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As far as icing goes, I was given dixie cups to freeze and then peel around to ice my knee until the majority of the cup has melted- obviously messy, but quite effective and cuts down on amount of time spent icing as it typically lasts 10 min. 
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Notice the difference in swelling after a few days?
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Lastly as far as what caused this issue, along with injuries from previous years, all stem from poor hip strength and an asymmetrical pelvis. For everyday running this doesn't impact me, but when I make changes, over time, that is why I get injured. This go round the cause was taking so much time off + inconsistency when I did run.  My monthly mileage for the most part was around 50 miles which broke out  to 0-2x a week running. and if I did get in 3 runs it was because I added in a long run here and there. Mentally 10-12 miles doesn't seem like a lot based on what I was used to, but my body felt otherwise and my ligaments / tendons hadn't been properly "re-introduced" to those longer distances. 


Exercises
Aside from making love to my roller every day, I also have to do the follow exercises to increase the strength in hips...I assume strong hips equates to great child bearing hips so I can get a twofer out of this??

Side-lying Hip abductor raise... or as I like to call, the Jane Fonda 


Did you know there are different levels of the trusty clam shell exercise?? I can't decide if the fact that I have to do level 2 and level 4 means that I'm awesome to skip 1 and 3, or I'm terribly weak and need the advanced moves to make a difference?

Level 2 clam shell is just like traditional clam shell, only you separate your feet instead of keeping them together... burns that much more quickly 

Level 4 clamshell- this one is no joke. Top leg gets extended backwards until your top thigh is in line with torso. keep the knee still and raise your foot toward ceiling then back down.  I'm supposed to 25 of each of these exercises, but so far I can only manage 20 of these before the burning wears me out. 


Lastly no running for at least 2 weeks. Sunday I tried the elliptical yesterday to see how it felt. Thankfully I met Leah at the gym and we talked the whole 40 min. My knee felt fine but seriously I shouldn't be able to carry on a conversation the whole time, let alone the machine tell me I only did 3 miles and burned 200 calories--- no wonder some of these ladies are on these machines forever #aintnobodygottimeforthat.

Yesterday I went to kettlebell and modified my squats and skipped the lunges- still feel great! 1 week running free and my body is slowly coming around that I really do think I'll attempt a short run next Monday. 

It's amazing my mentality today vs. a few years back. During then I HAD to run races regardless of pain, thus 13 of my states were run / walk / shuffle with knee pain. I had TERRIBLE calf pain last summer / early fall which accounted for 6 more states- 5 of them being back to back every weekend. Needless to say I've asked a lot of my body and its time to finally treat her right.  I have 2 relays coming up in October (Bourbon Chase & Ragnar TN)- ideally I think I'll be better by then, but if not, I have no shame in putting me first and adding 2 more drop outs to my roster. 

Here's to the start of an injury free / strong rest of 2014!!

Do you experience the same injury over time?

When do you push through it and when do you call it quits?


Wednesday, August 13, 2014

July Re-wind

July is my favorite month of the year. Perhaps it was because growing up its the only full month you're not in school?? Could it be I just love 'Merica that much and 4th of July is my favorite holiday? Nope its my birthday month and this year was THE BIRTHDAY--- aka leave my partying 20s and enter into my mature 30s.... or something like that.

Total Mileage:  Oh you know, just under 60. I haven't seen a triple digit in over a year so 60 these days is high for me.

Highest Mileage week: 16- and that was only because I met up with a running group and did 12 miles. Everything felt great until mile 10 hit and then the wheels came off--- apparently my watch paused so my real time was 1:46ish,  thus slower pace than listed below.

Races Planned / Completed: 0/1

A few weeks ago my market came into town for our yearly meeting. We always try to lead fitness classes and since Kim was going to be in town and needed a track workout one of the mornings, I put out the word I'd be at the track if anyone wanted to join. One of my co-workers who likes to talk crap said he wanted to come out and race me, so racing is what we did... for 100 meters. I won, but I'm pretty sure he let me win, so we are going to have a re-match that is a full 400 meters next time he's in town.




New to Me: (Because you should always be trying something new) 

Entering a new decade and being welcomed to the 30 Club is big enough new thing to last me awhile. Best "happy birthday" message I received was from a guy friend who said that there is something sophisticated yet sexy about the age 30... I'll be riding on that for rest of year :) 

From age 1
Photo: 29 years ago..Lisa Jameson celebrated her 1st birthday.  Today she celebrates her 30th!!!  The years have passed so quickly!!  With each passing year, my heart grows with more love and pride for this beautiful young lady...my daughter.........xoxo

To 30...





Other fun ventures in July:
  • Surprise visit back home to celebrate my parent's anniversary - apparently I didn't take any photos
  • Finally getting to see downtown fireworks (voted some of the top in the nation)

  • And of course seeing Coolio and Vanilla Ice in concert- such entertaining fans showed up, half the amusement was just watching them
Current Excitements/ Obsessions:
  • If I had been a little more prompt in writing this recap, I would have shared all about how excited I was to run Hood To Coast next weekend since I've never been and it is deemed "the mecca of overnight relays". Unfortunately due to injury I had to bow out yesterday- more to come on that later.  
  • Finally today has arrived where my new roomie, Kristin, moves in- excited for the start of what appears to be a beautiful friendship!

Current Songs

Someone asked me recently what I considered to be one of the greatest songs of all time--- hands down Stairway to Heaven and I've been listening to it on repeat around the house the last several weeks. Don't think I could tire of it. 


Current Treat
I've been constantly seeing Quest Nutrition bars on blogs and instagram and I FINALLY found them in the store (Whole Foods and Publix) 


At 20 grams of protein and the only additive being splenda, I don't feel bad about this treat. My favorite thus far is front and center- 'Coconut Cashew'... I love all things coconut. 

It's also the last of the peach season. The Peach Truck from GA is by far the BEST peaches you can buy in our area. I'm assuming they just supply to the south since they are so juicy? I'm talking juice all over your face type of good. I remember last summer they were handing them out after one of the local half marathons I did and I had 4 #notashamed. Took my parents to a festival this past weekend and bought 2 bags worth of peaches! Be on the look out for this sign for future seasons

Current Goal (s):  
  • Nail down what has triggered my debilitating knee pain - first physical therapy appointment is today
  • Consistently cross train while unable to run- so far I've been consistent with kettlebell class 2 days / week but I need to introduce yoga back in to help stretch out. 
July's takeaway: 
Honestly the month for me was more transitional in my mentality more than anything else. Since 30 is a new decade, but more importantly a societal bench mark for officially "being an adult" if you hadn't already considered yourself one, I spent a lot of time reflecting on my behavior, dress, goals, company I keep etc. It's crazy how time has flown and although I have no regrets on how I've lived my life to this point, I do have that nagging feeling of entering the next chapter in my life, starting a family, but for the time being I keep reminding myself I"m not getting any younger and to enjoy it while it lasts

Anything noteworthy about your July?
For those who hit an important birthday year, any advice on how to cope?

Friday, August 1, 2014

Five for Friday


Over the last week.... 
1. Is it sad that I'm actually excited by how many miles I ran in July? Clearly you can see how I've had less than stellar miles over the last year, but I'm finally starting to feel slightly more comfortable getting into a groove. I'm no where near the stamina or speed I was in the fall, but I'll get there. 


2. Are you familiar with the TimeHop app? If not you SHOULD be.
It basically sends you an update everyday on what you were doing on this day (if you made a post on facebook). The furthest its gone back is 7 years... still waiting to see a college post come in there from 2005-2006 when I first got facebook. Anyway, I was reminded that 1 year ago this week I was in ALASKA with mama J crossing off state # 42

and checking out nature, wildlife, and of course, GLACIERS!!!  Alaska is such a cool state and I was double reminded this week when Elizabeth finally posted her experience from last last month when she ran in Achorage! If you ever have the opportunity to go- 1 week is definitely not enough! 

3. Last week I was able to tap into my inner early 90s self and head out to a (free to me) concert with Coolio and Vanilla ice---- Yes you heard that right.  I wish I could have taken photos of all the characters that came out, but instead you get the 2 songs I was most excited about. 

Vanilla Ice- Ice Ice Baby
video

Coolio- Gangsta's Paradise

video

And after Coolio was done he walked into the crowd... he's definitely aged
Photo: Close encounters with Coolio #oldschool #gangstaparadise

4. Now that I've been running more (compared to previous months), I've noticed a dull ache in my left knee that just won't go away. It hurts to squat, go downstairs, jump, and of course run.  I'm not sure how to distinguish if its actual knee pain, or if its a result of a tight IT band. Regardless, its extremely frustrating because we've had AMAZING non humid weather for a whole week and I've had to sit a lot of days out to 'rest' despite only running 4-5 miles the day prior. 
Does anyone know how you can tell which type of pain it is?

5. My roommate Kristin is finally moving in at some point next week. Although the solitude has been nice, its also been lonely. Last night we met up for the last week of the free concert series "Dancin in the District" which is along the riverfront downtown Nashville- so much free music in the summer! 

It's nice to have a gal pal that will be around to talk about my day with again. We even finally got our first photo together- front flashes on cameras are never that great! Here's hoping to the start of a beautiful friendship! 


How was your week? Anything exciting? What do you do for persistent knee pain?

Thursday, July 24, 2014

Three Things Thursday- back to the track

One:

Kim is HERE! We spent a solid 2 years(?) racing and seeing one another almost every month, that its been weird to have gone cold turkey since November - Oklahoma Route 66 1/2. The past several years her daughter has a bball tourney literally right down the road from my house, so I was beyond excited to play hostess and show her around.

The adorable sign she got me while out and about yesterday in Nashville :) 

 As luck would have it, the tourney fell on the one week where our entire market is in town and we are in meetings all day and events at night. In order to spend more time with her, I agreed to head to the track with her Wednesday morning and join in on her track workout--- 400 meter repeats.


Two
Truth be told she ran 7 400 repeats. I ran 5 because I had to rest up. One of my co-workers and I were talking smack all week to one another and we randomly  decided to "face off" on the track and do a 100m race-- I know, I know resting for only 100m, but hey, I needed to go all out and we had already ran a mile to the track. Some of my other co-workers came by to watch "THE RACE" as well. Original plan was we had to shotgun a beer to add some intrigue to the 7:00am show down, but Dan drank them both the night before so it didn't happen...


Per top photo, I did win and he hung his head in shame. He did let off the gas at the last minute so I definitely think he had more in the tank. Next year when everyone is back in town more people are going to race and we're upping the ante to 400m... sometimes a little friendly smack talk and competition is fun and remind you of the 'glory days'!

Three
Bourbon Chase potentially gets a re-do. 
This past fall I ran the Bourbon Chase last minute and it ended up being one of the worst relay experiences of my life due to a bad assignment time from race director and being behind pretty much the entire race. Since the course was GORGEOUS, I told myself I'd like to do it again if the opportunity presented itself (it sells out every year within a day or so of registration) so I wouldn't have a negative view of the race. Randomly today I get a facebook message from a mutual friend Brittany asking if I wanted to join her team of all Nashvillian runners that I haven't yet met. Seriously within 23 minutes of receiving this message, Elizabeth texted me stating her gf was looking for a spot to fill on their team and was wondering if I was interested. What are the odds?

I tell Brittany I'm in if I can be in van 1 (was in van 2 last year), and I'm sitting here talking to Kim while typing this and telling her all about Bourbon Chase last year and then I realize that I actually have a half marathon I signed up for on the same exact day. Crap!

I haven't blogged about this, but about 1 month ago I was able to register for a local 1/2 that, just like Bourbon Chase, also sells out within the first day due to it being the only one in the area that is flat. Since this will be my first half 'back', my plan was to go balls to the wall and just see what I could do and then go from there in regards to breaking 1:40. Initially my goal was to just try to break it on the first try, but my mileage is just not there right now so I don't think its possible.

I'm caught on what I should do: Forgo the half and give Bourbon Chase the redemption I've been waiting for, OR stick with original plan and focus on the half marathon?
What would YOU do? 

Thursday, July 17, 2014

Three Things Thursday- 30 Edition


So yesterday I turned 30.... cue the dramatic music.  On one hand it was neat in the sense that I've accomplished a lot before turning 30 and I'm told I don't look my age (lets hope that continues for awhile. ) On the other hand there is the nagging feeling you can't avoid, thinking you should start that next chapter of settling down, getting married, and start a family. Although I do want those things... its beyond my control so I have to be patient.

Anytime you enter a new decade, there is always time for reflection, but to keep this light, I chose to focus more on what I DO have in my life that I'm thankful for.
My family
Mom sent a care package to my work on Monday and when it didn't arrive she freaked out and thought this was putting a damper on my surprise. Since it was insured, it required a signature thus there was a delay and it arrived on Tuesday (day before my birthday) She is always so thoughtful with her gifts. Obviously you have to have the obligatory 30 knick knacks, but the pandora bracelet (i've been needing a new one) with the 3 charm as well as the book full of great stories are both fabulous.
Photo: "At 30 you are at that junction when the experience of your past and the ambition for your future will help you make all the right decisions in your life!" Best inscription yet from @maryjojameson !
Thanks mom and Tricia for the day before the actual 3-0 surprises
Close up of the 30
I got my first pandora bracelet for my 25th birthday and its neat to look back on all my charms that mark important events- when I moved to Nashville and left Louisville, my Alaska race, when i hit 50 states etc etc. 
On my actual birthday she kept posting photos of when I was young- surprisingly I hadn't seen either of the below photos. 
Photo: Lisa Jameson.....30 years ago today.......you made our family complete!!!  :0)with Eric Jameson&

One of my brothers called in the morning, the other sent me a series of jib jab cards featuring him dancing along with rest of his family--- love these. 

And of course my dad offered some words of wisdom... although no phone call <cough cough> ;) 

My friends
I came into work yesterday and 2 of my best friends happened to decorate my desk (all before 730am mind you) and it looked like an explosion of glitter and chocolate. I haven't felt this loved in a long time. As a joke, they bought me stripper shoes because they say the 2-3 inch heels I wear aren't "real heels"-- still no idea where I would wear these to, or how I would walk in them. 



They bought me a growler of beer, and my mom had beer shaped cookies delivered to my office.... sensing a pattern here??
Photo: My best friends brought me beer and my mom delivered a beer themed cookie bouquet--- I'm sensing a pattern

After taking a half day off to get some errands done, we rounded out the night with a ladies night at one of the "newish" restaurants in East Nashville called the Tree House... and yes we ate in a tree house :) I haven't had a group of girl friends since I moved to Nashville. Most of my friends were guys, AND I had pockets of friends independent of one another, so to have some of them interact and be friends with one another was something I've been missing for a long time. 



All that I've accomplished
I think too often we focus on what we don't yet have, that we forget where we came from. 5 years ago I was living in Louisville in a 2 bedroom apartment with 9 people. I had NO money to my name, was just getting back into interacting with my family, and had zero direction  on what I was doing with my life. Now I have a great career that enables me to make enough to live comfortably as well as go on some adventures,  a strong support network, completed my goal to run a half in every state, a stable home with only 1 roommate, and most importantly, I like where my life is headed. Obviously there are times when I feel "lonely" or that I measure my success to my peers, but I do snap out of it and remind myself to be grateful for the journey. 

Here's to what I'm sure will be my greatest decade yet!!!

For those that are 30+, did you have fears entering this milestone birthday?

Do you check in with your self to be thankful for all that you have?




Monday, July 14, 2014

June Highlights

June was embarrassing in terms of fitness, less than 30 miles for the month- crazy pitiful.
This pretty much sums it up--- lots of time off

There was quite a bit going on with moving homes and work that I knew this would be my last 'lazy month'  before picking back up the running to be prepared for Hood to Coast in August.  I also feel that since June is "officially" summer, there are more activities always going on that I feel I "have to" take part in so I don't miss out- thus resulting in always being on the go and too tired to workout first thing in morning or end of day.

So what did happen?

Living

I said goodbye to apartment living and the best roommate to date



And hello to a 3 story townhome with double the space and then some from compared to what I'm used to

Who knew how much time could be spent decorating, gardening, and trying to make the space my own?  I have to keep reminding myself that because I'm still renting, I'll have to move everything AGAIN into my own place when that time comes, so to not go overboard--- both with practicality and my check book. 






The second floor is pretty much where I spend all my time and I have lots still to do, but its been fun along the way.  I still have a bonus room off the kitchen I haven't done anything with, along with the entire back room on the first floor that is empty #toomuchspaceproblems


Family
Typically I see my family (siblings) 3x a year- Thanksgiving, Christmas, and Easter and my parents come down 1x a year to see my in Nashville.  June was a treat because I got some bonus quality time.
Mom came down 2 days after moving in to help me decorate,organize, and pick out some new furnishings. She got the ball rolling, but lots more has been done since then and I'll be excited for her (and dad) to see the transformation when they come down in less than 1 month. 
After her short 3 day stint here, we headed up to Indianapolis for my cousin's wedding reception- love being able to reconnect  with the extended family

My brothers and I- we're a tall bunch


Some of the cousins

Having play time with one of my nephews (my other 2 didn't make the trip) 

And getting to dance with dad

Fun
With all the purchasing of home goods, June's entertainment month was all about embracing what is free!!
Art and Wine Crawl in downtown Franklin
Outdoor Free concerts every Saturday in East Nashville 

And I even managed to score free tix to our company box for Katy Perry tickets 



I know I typically blog about the good things because who wants to be a debbie downer, but June also had a few road bumps as well:
  • Roommate I had selected to move in & split the cost of town home with disappeared and never returned any of my messages- leaving me with another month's rent to pay for solo. Normally not a big deal, but 2 months rent  now when I'm covering everything  would actually get me 4.3 month's rent compared to what I've been paying the last 4 years. 
  • Piggy backing on the roommate situation, this month was the FIRST time I haven't had a roommate since I was 18. The past 11/12 years there has always been someone around, so the first few weeks by myself was a huge shock and adjustment. I got extremely lonely and would avoid coming home to an empty house. This  meant 1 of 2 things---constantly finding things to do with friends so I wouldn't be at home by myself, or immersing myself in settings where even if I wasn't talking to people I was still surrounded by them (shopping, going out to eat, staying at work later etc) Both scenarios resulted in unnecessary spending. On the upside, I did also start and finish both seasons of "Orange is the new Black", so now I know what the heck everyone else around me is talking about. 
  • Work picked up and naturally I acquired more additional responsibilities with nothing coming off my plate to accommodate. Initially I was told I would help out temporarily, but then it changed to assist till the end of the year. On one hand its job security, on the other hand I'm a perfectionist when it comes to my job so it increases the unnecessary stress I put on myself. 
  • I realized the guy I had been seeing for 2 months was a complete immature pervert and we were NOT on the same page when it comes to relationships. I often find myself wondering what happened to the good men out there that know how to treat, and most importantly, talk to a lady. I ended things in not the nicest of ways so at least I got that satisfaction of controlling the situation. Next please. 
  • Lastly, coming to terms with this being my last full month being in my 20s... enough said. (2 days till dirty 30) 


Overall June was just a very busy month. It was hard to find balance with all the changes, but I feel like I've finally found my groove. July's focus is all about getting back into swing of things and shifting my focus from "if I don't feel like doing it I won't" into a more disciplined schedule when it comes to workouts. So far I've already ran more miles in July than June (not that it was too difficult to do) so off to a great start. 

How as your June?
Anything exciting / noteworthy you experienced?