Road to Recovery

After much research and experimentation I'll now publish my thoughts on the most effective approach to coping with Iliotibial Band Syndrome. It should be noted that this is a nasty little injury and must be attacked in an aggressive manner, as it will not go away on its own. It's also a deceptive injury that made me think many times that I am “cured” but I was wrong!

You have to be mentally strong and keep seeing things positively, which it was not in my situation but you live and learn! Mentally I was broken, since December it just seemed running and me were not getting along at all!! It was a serious fight, I fight the pain and the pain was fighting me… Without the right attitude the pain will always win! I was everyday trying to run and everyday I was getting disappointed and I didn’t want to try anything else, I was more negative than positive and  the main thing that was missing is believing in myself, which delayed the whole recovery process.  

Google

So lately for short you could call me Mrs Google, I haven’t left one document on the internet, I didn’t read about it! The more you read the more you start dreaming about Mr Google and this can drive you insane!!
Advice DO NOT GOOGLE an injury you end up with nightmares! So I had to experiment lots of things I read and honestly you don’t want to know everything… Here are few things I tried…

Physiotherapist

I visited way too many physiotherapists, sport doctors, chiropractor…I think my insurance company soon will be coming to my house knocking on the door with a Huuuuge Bill.

I even went to an osteopath…Yep I found him on google :) I might need to call him "wonderDoctor" because after my last visit and after he clicked my back and my leg “Klik Klak” things started to get better.
Was it really thanks to him? Well I am sure he added some values to my recovery.

Motivational Picture

 

Few Months back I was fighting with myself if I should run Utrecht or Rotterdam marathon.
Today, it would be day # 106 since the last time I had a good run. Not being able to run any of these marathons has been very hard. I still can't  run without pain. The pain doesn't want to give up on me!! Now I can't even imagine that I ever run a marathon or I cant even imagine that I will ever run a marathon again in my whole life! 

 I am thankful to this picture from Beirut Marathon
which keeps me motivated and keeps reminding me that
once I was a runner,
once I run a marathon,
once I did finish a marathon,
and once not only run but run FAST.
This picture hides 1000 of words and memories. 

Beirut Marathon- 27-11-11 - First Lebanese woman- 3:09:09

Pain is Temporary, Running is Forever

I am at the peak of  my fitness: I have done everything I can to get myself at this level of my fitness, i run my first marathon in 3:11 then second marathon within 6 weeks in 3:09, life couldn't be better at that time... I am thinking about huge PRs, thinking about running Utrecht marathon as an Elite runner, I am visualizing it, i am dreaming of it and maybe Olympic games down the road… then went out on a run 2 weeks after the marathon and came home limping.  One day, a dark day, I get out of bed and all the sudden my left knee starts to kill. Something happend, and I can’t run anymore.

A flood of emotions hit: I am scared, confused, upset, angry, and nervous all at the same time. It’s an icky feeling. I felt that my world is collapsing. I found myself going through the 5 stages of grief:

Denial – I’ll be fine tomorrow! It’s just a little ache. Nothing major. Or I’ll even go run on it anyway because there is no way it could be anything bad. January 1st i did run anyway with a pain in my knee...

Anger – Why me? Why me? WHY ME!!? I don’t deserve this.

Bargaining – I can make it through, I will run Egmond and take few weeks off then I will run Schoorl and I will be ready for Utrecht Marathon. I can run through pain It can’t make it worse, can it? I’ll do whatever I can!

Depression – Why do I even try to stay in shape? Why do I even bother to run in the first place? I’m a failure, my life sucks, nothing is making me happy, nothing is giving me energy. The sun should just stop coming up…. 

Acceptance – I’m injured. There is nothing I can do about it but let myself heal. This too shall pass. So at least I better enjoy the moment...

With my current injury, I was in denial until I visited 4 phisio and they all came with the same answer. Then it was difficult to get past the middle three stages. When I went to Schoorl and watched the race I started thinking about what time I would have liked to run and in what time I would have finished. I would start bargaining. I would start bargaining because it killed me to know that I am not there at the start of the race. I would start to feel almost depressed and negative which is against my personality, because I am a very happy positive person in normal life. Then now, I am allowed to run again, although only for a short amount of time and slowly, and I am finally accepting it. It took me a long time to reach acceptance.

Dealing with the emotional side of injury is half the battle. It’s probably more like 3/4 of the battle for us runners or at least for me. I can tolerate physical pain, that’s for sure. I wouldn’t enjoy running if I couldn’t. But the fact that running has such a heavy influence on my emotions is what makes it so difficult. You know how they say the “Runner’s High”. That’s because running is so cathartic and it boosts my endorphins! It’s hard to feel good everyday when one of the things that usually boosts my mood is taken away. 

Life is more then just running but I love running so much that’s why I still get upset that I am injured! I miss it so much! No one would understand unless you are a die hard runner.
Many days already, when looking at the sun on an early morning on my way to work or on an early sunday wanting to run with the sunrise or looking at the moon wanting to run under the moonlight,    I cried and cried my heart out!!

Today it was a great emotional motivational day. I biked the Utrecht Marathon course behind the top runners! I was very emotional because i should have been also running with them but motivational because talking to other runners about my injury and hearing their thoughts and advice sometimes is what i need to stay motivated! My short term goal is to be able to run again and my long term goal is to be running in Rio in 2016.... I want to go to the Olympics because i can... I am lucky enough because i only have to run a sub 3:00...I have the time and i know i can and for now let the time heal me...so let it be!!

" I will be back running and even stronger…."

 

I just heard this song by Cold play " fix you"it Illustrates how I feel sometimes!!

 

Being on the Spot

February 2012 I had the honor to be featured in
Runner's World Nederland.

The photo was taken sometimes in January I had to step in -10 weather in a short and t shirt! I was freezing! I think from the photo you can see how I am so contracted! Overall i had a great time...

"Feeling of a Star"

A Runner's Nightmare: Iliotibial Band Syndome

     
Have you heard of Tennis elbow? Sure!! What about a runner's knee??

        With my little experience with running I never thought an injury can keep me away from exercising and mainly running for that long! After I made an ambitious New Year resolution, my left knee started to hurt from outside. I thought 1 or 2 days of rest will do the work and I will be back on my feet running.. i wish it was true!!

January 1st after running a nice 8 km with Running Repel on the Lint “ New Year Run” , my knee situation went only downhill.

The next day I couldn’t walk the stairs but also I couldn’t walk at all without pain!!! This is really a nightmare for a girl who is so ambitious as I am!! I stayed positive and kept convincing myself it will go away and I will be ready to run Egmond HM on 8^th of January, Unfortunatelly Egmond has to wait another year! I decided to see a physiotherapist just to have a look and to reassure me that it is nothing serious and that the pain will go away in couple of days! Well I definitely heard what I didn't want to hear. He said I am suffering from Iliotibial Band Syndome (ITB).

What is ITB, I have never heard of it!

The iliotibial band, is a connective tissue sheet that runs along the outside (lateral) thigh. It connects to the crest of the pelvis (where you would put your hands if I said put your hands on your hips) to the shin bone (tibia) just below the knee. The IT band's anatomy is complex but it's main job is to stabilize the knee. Most people are blissfully unaware of the IT band's existence until it starts giving them pain: iliotibial band syndrome.

The syndrome typically gives pain on the lateral aspect of the knee, especially if running downhill or walking downstairs. Other than a sprain, the pain is on the outside of the knee, so it makes diagnosis pretty easy. At the upper outer thigh, the ITB passes over the greater trochanter, which is a bony prominence of the femur close to the hip joint. If the ITB is tight it may rub against the greater trochanter and give upper "hip" pain.

I thought maybe physio # 1 didn't know what he was talking about because I was still hoping I could hear the answer I wanted to hear...so I decided to have a second opinion but Physio # 2 gave me the same answer!!! With a big disappointment I started a little bit to accept the idea but as stubborn as I am I really had to go to physio # 3 for a last opinion, maybe he had something else to tell me. Of course nothing new came from Physio # 3. From that moment the idea of resting and not running started to grow in my little head.

It has been over 30 days without running  and that was hard just because when you enjoy something so much it is always hard to stop doing it! Running has taught me about myself, it has pushed my limits , tested and proved my work ethic, my dedication, my will and resiliency. It made me stronger and developed my character it has also given me more than normal amount of time of serious introspection time. Running mainly  brings peace and happiness to my life as well as pain - but the pain brings appreciation and growth.

Yes, I am aware that running isn't the only activity in existence that can bring this to a person, but it has been a very effective source in my life, and I think it can be for most people.

Since last week I am allowed to start building up my running but I haven’t managed to run more than 30 min without pain. I am appreciating every minute I can run…  On Sunday 12/2 I Will have to miss another race “Schoorl’ . I am a bit disappointed but I have a lifetime in front of me to run races and be a fast runner! For now I will be enjoying a nice relaxing weekend with my family in Schoorl and on Sunday I will be cheering up for my TL friends!

Pain is temporary,

It may last a minute,

Or an hour ,

Or a day,

Or a year ,

But eventually it will subside and something else will take its place.

If I quit, however,it last forever .

(Lance Armstrong)

What 2012 is hiding for me?

It is the end of the year and looking back at 2011...

I run 3 PRs a 10 km in 39:14 and a PR in 10 EM in 1:07 I also run my first marathon in 3:11:05 and 6 weeks later I scored a PR at BeirutMarathon with a time of 3:09:09 (First Lebanese woman). I run 2 marathons in 2 months and I caught the marathon bug! I am officially addicted it was an experience not to be ever forgotten!! I have to give myself a credit because I didn't start running until May 2011 since i was recovering from the birth of BabyD via C section...


2011 was somehow unique and challenging just because I was able to combine my 4 days job as a software engineer who requires lots of sharpness as well as being a mother who requires lots of attention and a runner who is eager to run faster every day which also costs lots of time!I am known as a 'SuperChick' :D Through 2011 many doors were there for me to open them. Out of every door I opened a unique experience came out of it and these  experiences made me a stronger and a better person who is ready to attack 2012...

What does 2012 has for the little ambitious girl?

Motto: RUN FAST, BE THE BEST!  I would like to run more than 2 marathons just because I love the pain and the adrenaline and everything that a marathon has to offer!! At least one of these marathon has to be a sub3:05...  i would also like to run a sub 1:30 in a HM and a sub 1 hour in a 15k distance... One of my dreams is to run New York marathon and most of the time when i want something it happens :) especially when i have the full support of my hubby.

Speaking of hubby and running it can be very difficult at times, running can drift you away especially when you get addicted to running not only running but running with certain special people. When this happens it can be an issue and unfortunately at that point you might  have to give up some of your running mates but in the other hand you gain back the support, the attention and the love of your hubby. The bound becomes much stronger ...I am thankful to have a wonderful man who is totally willing to support my running and be there for me!!

I would like to thank all my family, my friends and my twitter friends who supported me and encouraged me throughout 2011!! You made my journey very exciting!!! THANK YOU!!

I will be drinking Champagne on your behalf!!

2012 Here I come...

Happy New Year 2012!!
Santé

Lintloop Max

Few months back we moved to Vleuten and the first thing i had to search for, is a peaceful place to run. I fell in love with the "Lint" which is only few minutes walking from my house. It is a nice course of 8 km only dedicated to bikers runners and most importantly no cars!!

When I saw that that the first edition of the Lintloop "Lintloop max" will be held on November 13th I had to sign up without even thinking.... How can I not run the course that I run at least 3 times a week?

I signed up before I knew I was going to run BeirutMarathon. First week of November I run the Zilveren Turfloop that was planned long time ago. If Beirut Marathon is on 27/11 when do i get to run my long run? That was hard to decide... Since @RubenRent is running Beirut Marathon with me and he haven’t planned a race on that day so I thought maybe we could run 30k together.
The question is am I really willing to give up the "homeTown" race and just go run a 30k? The answer was No! Ruben and i after a lot of hesitation if we should run de 10EM of the 5EM have decided to run the 30k in 3 etapes.
Etapes1: 10km pace of 5'/km
Etapes2: 8km racing " 5EM of the LintLoop Max"
Etapes3: 12km pace of 5'/km
3 etapes 30km. Sounds crazy no?! We were excited and curious to see how we were going to handle those 30k.--> we also planned to run the 30k and be on time for the prize ceremony, not sure why ;)

On Sunday 13th of November, Ruben arrives at 9:15 at my place we get some coffee head to the start to pick up our startnumbers. In the parking someone recognized Ruben and I from @RunningRonald blog!!! This someone was "John" who was doubting if he runs de 8k or de 16k, one week after he runs a marathon. According to my experience i couldn't run a 5k after my marathon!!John ended up running the 16k and a PR!!
After John left somehow Ruben and i looked at each other and laughed thinking how cool "we are famous!" thank you Ronald :))

Around 10:00 we headed to etape1 of our journey. Running and talking time went fast! By the time we were back we already run 12K and not 10Kas planned!! Was that smart or not?
We get to the car change into our racing gear, went inside to see Ruud, Ronald and John. All week long, I knew Ronald will be there to run a fast 10Em. His best time was a 1:05:07 will he be able to improve that? A small chit chat at the tennis club next to the start and we headed to the start. All week long i have been asking Ruud if he will run the Lintloop. I am glad he made it and was amongst us at the start of the 5EM.


I wasn't as nervous as usually maybe because I never run an 8km and i didnt have a goal time. My only goal was to run fast and who knows maybe i can finish first!!
The start was amazing, it wasn’ t stuffed, it was relaxing, Ronald and John were there and took some nice pictures " thank you" .... Ruud, Ruben and I were up in the front. At 10:40 the race started. I only saw guys flying in front of me. It went fast the first 500m, 4 guys were ahead, Ruben and I were in a group the first km. After 2 km Ruben took off to catch up to the escaped guys and i tried to stay below 4'/km.No too much stress knowing that i was leading the ladies race. On and off i kept feeling in my legs the 12 km that we run earlier. In front of me I kept seeing Ruben flying and catching up to the guys who escaped the first km, last km as always give it all and i finished First in the ladies and 8th total out of 393 runners with a time of 31'45 avg pace 3:57. I couldn't ask for better knowing that this was my 20th km of the day!!! At the finish Ruben says he was second with a time of 29'59 that is 16km/h !!!Wow, he also did a podium after 20k!! Ruud was just after me with an amazing time of 32'14.

We didn't waste too much time, straight to the car, we changed one more time and we head to Etapes 3 which is now only 10k left.
We run the Lint backward cheering for the runners of the 10EM. People making jokes that we were running the other way around, we were running on endorphins laughing and just telling people Ruben is second and i am first and still 10k to go. It was a really fun ... We crossed Ronald 2 times on the lint cheering for him...we stopped at the water post which we didn't have time to stop while running the 8k :)
By the time we arrived back to the starting point, we saw Ronald flying the last meters at 20km/h.... He did it!!! PR for RR with a finish time 1:03:04 and 6th overall!! "Chapeau"!!

Last km of our journey was quiet, thinking that the next time we reach 30k it would be while racing the Beirut Marathon...

30k in the legs, sunny day and podium for Ruben and myself ... It couldn't have been a better day than this!!!

More fotos Copyright by John de Boer