Walking That Fine Line Between Fear and Injury

Happy Fourth of July!

Right now it looks like the rain may put a damper on our holiday plans, but we are still hoping to grill up a feast and catch a glimpse of the fireworks, which usually go on (or go off?) rain or shine.

Wrapping Up June 2016 Garmin Data

Since last week was the last week of June, I’ve seen people tallying their monthly and half-yearly mileage. This Garmin snapshot misses the first few days of June, includes my first run of July, and doesn’t include the 2+ miles I ran every Monday at Orange Theory Fitness, so I figure I ran 70+ miles in June.

According to Garmin Connect, I logged 420 running miles during the first six months of the year (again not counting OTF). Seeing that number makes me wonder if I could step up my game and reach 1000 miles this year, but then I remember the reason I don’t set mileage goals: they lead me to push harder than I should and ignore the signs that I need to back off. So I’ll go back to running what I can when I can, and checking my mileage after the fact just for fun. 🙂

I spent this week walking fine line between not letting fear hold me back and not pushing so hard as to get injured. Here’s my summary for the Weekly Wrap Link Up hosted by Holly and Tricia.

Monday: 60 min Orange Theory Fitness + 20 min strength

OTF June 27

You can see the workout pattern–3X row/weights/treadmill–in my heart rate data.

I am finding it harder to get my heart rate into the orange zone, and trying to strike the right balance between pushing myself and avoiding injury–my knees never bother me running outside, but have been known to revolt after treadmill workouts. This week I felt a few twinges at the start of my runs which I’m am taking as a flashing red WARNING sign that must not be ignored.

During the weights sections we focused on core strength and did this move –have you tried it before?

Sometimes the simplest exercises are the hardest! 

Tuesday: 5 mile hilly run 

Garmin Vivoactive

The humidity was oppressive
but I had to take my new Garmin Vivoactive out for a test run. 

Wednesday: 45 min RealRide at Revolve

Thursday: 4 mi run 

June 30 run

As gross as it was Tuesday, it was that much nicer Thursday and my pace shows it! I ran at a tempo pace for about 0.75 mi–the longest flat stretch of this route.

Friday: 30 min strength routine

Saturday: 9.25 mi run 

July 2 Dyke Marsh

More storms Friday night meant more nice running weather Saturday.
There was even a cool breeze!

Sunday: 45 min RealRide at Revolve + 16 mile bike ride.

Steady rain Sunday morning led me to head indoors for my ride, but when the rain had stopped by mid-morning I decide to join my husband on a bike ride to try out the cycling mode of my new Garmin. 

Garmin Vivoactive Cycling

I ended up tacking a hill that’s been taunting me every since I started using clipless pedals–I’ll share more about that later. In honor of the holiday, I took this picture with a glimpse of the Washington Monument.

July 3 bike ride

This spot of the river  will be bumper-to-bumper with boats for the fireworks.

All in all, I ended the week feeling strong, but being cautious about the different ways I am pushing myself. I may take a week off from OTF–right now I’m on the waiting list for a Wednesday class–and will continue using the foam roller to keep my ITB happy and try to loosen up my tight calves.

I wish I knew when I should push through my fear of doing too much and when I am being smart to avoid injury. I still need a service dog for that!

How do you know when to hold back?

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24 Responses to Walking That Fine Line Between Fear and Injury

  1. I have these same exact questions! I struggle between, is this “hard” or is this “hurt”? And if I hurt I struggle between is this an “injury” or is it just “sore” from over working? When you find the answers let me know.

  2. my trainer has me do those leg lifts once a week or so. I like them and always feel them. Always hard to know the difference between hard and hurt for me too. I am trying to be more mindful of it though.
    Deborah @ Confessions of a mother runner recently posted…Ultimate Coffee Date-July EditionMy Profile

  3. I really try to listen to my body when something seems off. I may be overly cautious but I figure better safe than sorry !
    I did those leg moves when I took aqua gym classes but have never tried them out of the water.
    Karen @ Fit in France recently posted…It has officially startedMy Profile

  4. Michelle says:

    It’s definitely hard to listen to our bodies but it’s so important. Great workouts last week!
    Michelle recently posted…Weekly wrap 6/27-7/3My Profile

  5. HoHo Runs says:

    Yes, that struggle is very real. Since I’m older I think I shouldn’t do certain things. But, then I think “Why Not”? But, then I get stupid twinges and it starts all over again. A service dog would be ideal! That’s a great long run! Are you training for anything specific right now? Thanks for linking Coco.

  6. Right there with you. Aside from my PF issues, my knees were doing funny twinges this week. I wonder if some of this is–gasp–arthritis?

    Sigh…
    Wendy@Taking the Long Way Home recently posted…Stampede 10k Race RecapMy Profile

  7. Sherry says:

    Sounds like a great week of workouts! I haven’t tried doing that core strength lift over a weight like that. Looks like a good one! It is hard to know when you’re pushing yourself too much. I guess you have to go with your gut feeling. Happy 4th!

  8. I am always anxious to test new running products out too. I feel like I push myself too much. Like today. I ran an 8k this morning after getting done at midnight last night. I loved seeing results on my Garmin vivofit. But I recently lost it. I am bumming. Happy 4th.
    lacey@fairytalesandfitness.com recently posted…4th of July PrepMy Profile

  9. Karen says:

    It is a very fine line! I teeter all the time. I just take a day even when I don’t feel like it and ice is my best friend.
    You seem to be doing great 🙂 You had an awesome week!
    Don’t you love how new technology gives you the itch to get out there lol
    Karen recently posted…It’s Just A MileMy Profile

  10. Our body always tries to tell us when something could be wrong – smart move to listen and to back off of OTF for a little bit. The humidity was soo bad yesterday on my run, I saw your pic on FB! Great job with all your runs!
    Janelle @ Run With No Regrets recently posted…Philly Marathon Pre-Training Week 4 RecapMy Profile

  11. Christine says:

    Yes, I struggle with this one, too. I got sidelined last week with illness and it was probably a good thing I just stayed on the couch instead of working out. I hate weeks like that, but sometimes they’re necessary.

    Looks like you still had a great week, though!
    Christine recently posted…Weekly recap (6/27-7/3): Detours and course correctionsMy Profile

  12. This is one of the main reasons I hired a coach. I worry about pushing to hard and the#1 goal is to stay injury free. I just don’t bounce back like I used to!
    Mary Beth Jackson recently posted…ZOOMA Summer Challenge Week OneMy Profile

  13. vicki says:

    Looks like you had a great week! Beautiful snap of Lincoln Memorial.
    vicki recently posted…Choosing Races – My ProcessMy Profile

  14. I sure wish I could help with this too but looks like we’re all in the same boat! At least we’re not sinking lol. I say do what you can when you can and hope for the best!
    Tricia Vaughn recently posted…Weekly Wrap 48 Beaching ItMy Profile

  15. I personally try to stay on the better safe than sorry side, but sometimes I wonder if I don’t push enough because of that.
    Abby @ BackAtSquareZero recently posted…Creating a Disclaimer for your SiteMy Profile

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