20.62 miles later...

 So, in the last 5 weeks I have run 20.62 miles. This used to be a low mileage week for me! No matter, it is RUNNING. The first few runs were tender in the pelvic region. The fracture site ached. I ended up taking 2-3 days off between each run. The last two weeks have been much, much better. I can run just over 3 miles in just over 30 minutes. Sometimes it feels fast! Other times it feels tedious and boring. The heat is a new monster for me, as I was doing most of my running in the fall and winter. After each run, I stretch and feel radiant!
 I did have a gait analysis done on Wednesday at Endorphin Fitness with Kyle Pawlaczyk. I attended a Run Technique clinic he hosted a few weeks before my injury. Both experiences were quite enlightening. Here are the highlights from the gait analysis:
"You do a number of things very well when you run: you have good knee drive, good posture, normal footstrike, and good recovery. Basically, you did a good job of applying everything we covered in the running clinic a while back. You must have been listening closely:)"
 That was the good news. I was very nervous. First of all, I was running on a treadmill. I almost never run on a treadmill and when I do I find myself shuffling and running into the handrails often. Awkward! Having a camera focused on me was also a bit intimidating. Having to watch myself on video was pretty embarrassing, too. I learned just by watching that my rear end is big and bouncy. Not pretty. I also do something weird with my head that makes me appear to have no chin.

Sigh...but I digress...
"-With two stress fractures in your past and diagnosed osteopenia, I'd strongly recommend supplementing Calcium somehow. Of course, work on getting sufficient Calcium from your diet as well."
 I agree with this. Problem is that all the blood work and in particular the 24 hour urine test all came back spectacular. I feel I eat very nutritiously and include dairy consistently. The doctor felt that I never developed the density as opposed to I have already started losing it. You can only absorb so much calcium anyway. Oh well, maybe I should take a supplement and stop being stubborn.
"-Make good training decisions. This is the big one. Running injuries in general (and stress fractures in particular) tend to result from sudden increases in mileage and/or intensity. My favorite guideline for increasing running volume is the "10% rule," which states that you should not increase overall running mileage more than 10% from week-to-week."
 Yes! This exactly! I honestly feel this is the number one contributor to my fracture. I have a plan that the Sports Medicine Orthopedist gave me, and when that is completed Kyle will help me build a training schedule. All good here. 
"-Consider running in a more supportive shoe."
 Kyle wasn't crazy about my current shoe choice. My left leg buckles at the knee and the left foot pronates slightly. I was wearing the Brooks PureFlows. He gave me a recommendation for a shoe I will not mention. I won't mention it because I tried it on and I did not like it. At all. It is from my favorite brand but not for me. I tried on 5 different products and settled on PureCadence. So far so good!
"-Work on stabilizing that left hip with the exercises we did yesterday. On top of that, strengthening all of the muscles around the hip joint would be a good idea. This page on the Runner's World website shows a couple good exercises for the hip flexor and abductor."
 The coach that did my analysis is a professional triathlete. He started his career with running and has experience with injury. He helps athletes (and wanna be athletes like me!) of all levels. Overall, I left the analysis feeling like I learned a lot. I also felt like I got enough positive feedback that I didn't feel like a fool. Did he bolster my ego to gain my confidence? Maybe, but I'll take it!
 Now I need to decide if I really want to start training for a race. I had dinner with a training buddy this week and we made a pact to start running together again. She got a new beau and fell off the running wagon right around the same time that I fractured my pelvis. I am hoping we can begin again together. She really wants to run the Richmond Half Marathon in November. I wanted to as well, but I am not sure if that is too much too soon? Should I not train for a race and just run for the joy of running for a while? Should I find a 5k, 8k or a 10k to keep me motivated? Anyone have an opinion?

Happy Anniversary!

 I want to run. I want to run right now. Right now! But, I can't. I ran yesterday. It felt so good. We have been suffering through a heat wave and last night it broke. It was cool and breezy and it started to rain. I didn't use my iPod to time it. I just put on my shoes and went. I stopped and walked every few minutes. It never hurt. This was the first run in which I haven't felt any discomfort. I am not supposed to run back to back days. I don't want to jinx it, so I am NOT going to run. Even if the weather is still good and there is a light cool rain falling. Oooh I love running in the rain! No no! Let's discuss something else...
 Last week was my 4 year wedding anniversary. I planned a romantic weekend for my husband Michael and I. Friday was our actual anniversary, so I scheduled an appointment for a couples' massage. The ladies at the studio were attentive and thorough. My husband had never had a massage before and he was nervous. It's funny, I am super self conscious about my body 99% of the time, but tell me I am getting a massage and I am in my undies in 10 seconds flat! Yet, Michael, who is borderline cocky, was suddenly worried about being judged. It probably didn't help that I didn't tell him where we were going until a few minutes before we pulled up to the building! Anyway, after a lovely foot bath and some coaxing he fully enjoyed the pampering.

 After the massages, we came home to get changed to go out for dinner, and the gourmet cupcakes I ordered had arrived! So, pretty and yummy! They were designed to look like my wedding cake. I think the baker did a great job! The last photo in the collage is my actual wedding cake.

 We went to Maggiano's for dinner, as that is where our dinner reception was after the wedding ceremony at Maymont. We only had about 40 guests so both venues were lovely and intimate. Not to mention, I love Maymont. I could spend every weekend there walking through the gardens. Anyway, our dinner of course was divine! The following night we saw Rob Schneider perform stand up comedy at The Funny Bone. So funny! Again, Michael loves that place. Sunday we just relaxed and went to Bikram yoga to detox from all the wine, beer, and rich foods we indulged in. I tried to make the weekend as romantic and sentimental as possible. I truly love my husband. He puts up with a lot of craziness from me and he deserves some love and recognition.
 He sent me flowers and paid for me to get my tattoo finished. Yes, my tattoo! I just got it done two days ago so it looks a little icky as it's healing so I will post about that later! We had a fantastic few days and we have been very lovey-dovey ever since. Sometimes, it takes a little nudge to remind you what life is all about. Our anniversary was that nudge. We got to relax, enjoy some food, and laugh our heads off!  Tomorrow, I will run. Tonight, now that I think about it, I want to take a walk with Michael and then cuddle with him for a bit.

We now return you to your regularly scheduled program...

 Or at least a program that includes running! Woo hoo! Okay I won't get too far ahead and say it's really "running"; it's a walk/run program. Basically, I get to build up time and intervals over a 6 week period until I can keep running for 10 minutes straight. I asked my doctor if it were even feasible for me to consider training for the Anthem Richmond Half Marathon in November and he said yes. Well, yes as long as the walk/run program is successful. I have to believe that it will be successful, which means that I will have to do everything in my power to ensure my success. So I have to be sure I am taking my time, following the program, and not pushing beyond my comfort zone. That mindset is tough for me. That mindset is NOT what I had when I pushed myself to my literal breaking point.

 I have no desire to be sidelined for another 3+ months. The mental and physical anguish of being unable to do something I love is still painfully fresh in my mind. I still look at other runners with more than a hint of jealousy. My friends' posts of their long runs, or even daily runs, still pluck my nerves. Yes, I know it's not their fault I was injured. But the green eyed monster is never rational! I have to tell myself that this 12 minutes of running combined with 12 minutes of walking is 12 minutes more than I was capable of a month ago. I tell myself that I am lucky to be doing this at all.  But the other less forgiving part of me repeats, "I am not an impostor, I am not an impostor" in my head every time I stop running for the walk portion. Why am I so hard on myself?
  In case anyone stumbles across this blog looking for information on pelvic stress fractures, I want to tell you a little about the return to running plan. First, there are stages and rules of progression. Each stage should last one week. I can increase the total time running by increasing the intervals by one each time I run. No back to back days. It's broken up into Stages 1-3 and Stages 4-8. Stage 1-3 are a steady walk and a very easy run focusing on form, increasing in intervals three times per week. My doctor started me at Stage 3.

• Stage 1: 3 min walk/1 min run x5 (then x6, x7, etc)
• Stage 2: 2 min walk/1 min run 
• Stage 3: 2 min walk/2 min run

 Stages 4-8 are steady jogging and walking with a good gait and arm swing. This should be done no more than 4 times per week.

• Stage 4: 4 min run/1 min walk x5 (then 6, x7, etc)
• Stage 5: 6 min run/1 min walk
• Stage 6: 7 min run/1 min walk
• Stage 7: 8 min run/1 min walk
• Stage 8: 9 min run/1 min walk

 The program recommends that I should use the 8/1 or 9/1 to build to the desired time (suggested 45-60 mins) using a slow to steady pace. After this, it has suggestions on how to start training for races, speed, and intensity. I will cross that bridge when I get to it. Right now, I just want to continue to run pain free! My legs and lungs seem to remember the process for the most part. Even though I have been using the elliptical, only running is running, and the body is a bit rusty. I managed to only gain 2lbs, but I lost some fitness. I did complete 3 days of running this week. I did 5, 5, and 6 interval repeats. I may do 7 intervals before I move to Stage 4. I have to learn to pace myself. I find myself trying to go faster and have to put on the brakes.

    Once I get through the first few stages, I will decide if the Richmond Half is the right race or if I need to look for something less ambitious. I have never run a 1/2 so it may be too challenging. Or just too much too soon. Maybe I should find an 8k or a 10k? I am open to suggestions! All I do know for sure is that I am back on the road and I plan on staying the course!