Marathon Training and Injuries

Training to run this marathon has been one of the hardest things I have ever done. It would have been challenging enough if everything had worked out exactly as I had planned. That didn't happen, as I struggled with multiple injuries during my training. I don't know if this will be interesting or useful for anyone else, but I wanted to write down my thoughts so I can remember some of the important lessons that I learned.

Training started like any other race I have trained for. I planned out my training schedule, 20 weeks of training increasing from 15 miles per week to 36 miles per week. Little by little I was able to increase mileage and speed and stay on schedule with my training, BUT once I hit 16 miles during week 13, everything changed. I pulled a muscle in my groin so I had to stop running for a week. Other than some shin splints when I first started running, this was the first injury I have had.

When I started running again I was feeling a lot of knee pain. The worst run I ever had was a rainy 8-miler during week 15. I could tell something was off. I couldn't keep up my normal pace. My knees hurt, especially on the hills, which isn't normal for me unless its a longer mileage run. The day after that run the pain in my knee increased. I knew something was seriouly wrong and I needed to see a specialist. I was worried that he would tell me that I had to stop running for a while, which would be completely devastating because the marathon was only a few weeks away.

As I stood in front of the mirror getting ready for the appointment, two words came into my mind: Reverence and Respect. The thought came into my mind that if I had respect for my body I would take care of it because it was a gift from God. I knew at that moment that I needed to put the races that I had worked so hard for on hold and focus on helping my body heal. I knew that I needed to follow the direction I was given from the doctors knowing that I might not be able to run.

I went to see an orthopedic surgeon September 12 and was diagnosed with runners knee (Patellofemoral Pain Syndrome) in my left knee. Instead of having my knee cap glide as I bend and straighten my leg while running, my kneecap was pulling to the side causing pain. Usually this happens due to overuse, alignment or weak muscles surrounding the knee cap that can't support the kneecap.

The orthopedic surgeon said that I needed to see a physical therapist who would help me strengthen certain muscles to support my knee cap. If I did strengthening exercises and other cardio work there was a chance I could run. All I needed to hear was there was a CHANCE and I was determined to do whatever it took to make it happen. There was still HOPE. This race had great signifigance for me as I would be running with my sisters for an incredible charity, Shriners Hospital, and I wanted to participate.

It was four weeks until Ragnar and five weeks before the marathon. I immediately pulled out of Ragnar knowing there wasn't enough time to recover and prepare for both races. I didn't want anyone to pick up the slack if I was unable to run. I was bummed that I would no longer be part of the team but still had hopes in participating in the marathon with my sisters.

Before I left the doctors office I had a steroid injection in my knee. Sometimes this helps, other times it does not. In my case it increased the pain I was feeling. The doctors instructions were to give my knee a couple days and then I could try to exercise on the bike to see if my knee would tolerate it. After any exercise I needed to ice and take Aleve to help with inflamation.

I started out slow and gradually increased my cardio and strength training. By the end of that first week I tried to bike for 30 min. I was surprised how difficult it was. I came to appreciate the little things that now became difficult and painful to accomplish like walking across the room, going up and down the stairs, and kneeling to pray.

As I trained, my knees ached, but it was bearable. With 4 weeks till the marathon I knew the road to recovery would be difficult.The fourth week before the marathon I spent 45 minutes per day on the bike and did training exercises twice a day, unless I had physical therapy. Physical therapy was twice per week for about 90 minutes. On days when I didn't have physical therapy, I did strength training exercises and stretches on my own. At first it only took 15 minutes, but we gradually added more exercises and soon it took me 45 minutes per session at home.

On Septmeber 26th I had a followup appointment with the doctor. He prescribed more exercises and told me to increase cardio work as if I was following my marathon training schedule. He also gave me the OK to try to run two weeks before the marathon and to run in the marathon, BUT told me to listen to my body. He said it would be extremely difficult to pull off.

By the third week before the marathon week I was exercising around four hours a day doing cardio on the bike and elpitical, strength training, and walking. I started walking slowly, gradually trying to increase speed since I might be walking the marathon and I would need to finish before the course would be opened to the public. Again, walking was a challenge.

The second week before the marathon I was doing cardio on the bike and eliptical, strength training and running for three hours a day. I found that running took its toll on my knees so strength training twice a day was not possible. I reached eight miles that Sunday but was really sore. Reality set in and I began to wonder if I could make it to the finish line. I realized then that I would have to run/walk the marathon. The week before the marathon I rested a lot. I felt some knee pain and I wanted it to have time to recover before race day.