Lessons learned through injury
Trimarni
I went through a rollercoaster of emotions this summer with my back/hip/glute injury. Although this injury was nothing new or unfamiliar to me, it had been a good six years since I've had a run-related setback. Thankfully, my stubborn past self taught me a lot about how to best mentally and physically overcome an injury. While I felt like I handled it the best I could from learning from my past and being optimistic, there were certainly some moments when I wanted to give up on myself and count myself out of my two Ironman events.
Just to backtrack, 3 weeks before Ironman Canada I felt some lower back soreness on my left side on the 3rd day of our endurance training camp. I contributed to a lot of twisting while riding my tri bike to look at the other campers. The next morning, I felt stabbing pain in my lower back after bending over to put on my socks. My training was modified over the next 6 days and I felt like I had escaped a possible injury but a week after I experienced the excruciating lower back pain, I finished my long run and within an hour I had really bad groin pain. Oddly, I was able to hop side to side and jump backward with one leg but I couldn't bound forward or jump without pain. I took safe but extreme measures with dry needling (which I've done in the past), PT and ART but come Ironman Canada race day, I had three weeks of no luck taking any running steps forward without pain. I maintaining my run fitness (and soundness of mind) through water jogging but Ironman Canada was a big unknown. Since swim and bike were painfree, I approached the race with the mindset that I wouldn't finish the race but give the run a go (my first run in 3 weeks) and see how I felt within 2 miles. If I was in pain, I would call it a day. Somehow endorphins (and the positive energy of Karel and my athletes) let me cover 26.2 miles to finish my 15th Ironman. Thank you body!
Just to backtrack, 3 weeks before Ironman Canada I felt some lower back soreness on my left side on the 3rd day of our endurance training camp. I contributed to a lot of twisting while riding my tri bike to look at the other campers. The next morning, I felt stabbing pain in my lower back after bending over to put on my socks. My training was modified over the next 6 days and I felt like I had escaped a possible injury but a week after I experienced the excruciating lower back pain, I finished my long run and within an hour I had really bad groin pain. Oddly, I was able to hop side to side and jump backward with one leg but I couldn't bound forward or jump without pain. I took safe but extreme measures with dry needling (which I've done in the past), PT and ART but come Ironman Canada race day, I had three weeks of no luck taking any running steps forward without pain. I maintaining my run fitness (and soundness of mind) through water jogging but Ironman Canada was a big unknown. Since swim and bike were painfree, I approached the race with the mindset that I wouldn't finish the race but give the run a go (my first run in 3 weeks) and see how I felt within 2 miles. If I was in pain, I would call it a day. Somehow endorphins (and the positive energy of Karel and my athletes) let me cover 26.2 miles to finish my 15th Ironman. Thank you body!
And even more, I am incredibly thankful that I didn't do any harm to my body. I was able to walk, sightsee and hike and still ride my bike and swim without pain in the weeks following the race.
For the next few weeks, I was scared to run. With IM Kona on the horizon, I didn't want to experience the pain and torture of my very first Kona (back in 2007) when I had a very similar injury to my ride side. I went into that race with 30 days of no running and then ran the entire marathon - refusing to walk.
I was then on crutches for a week or two after as I couldn't bear weight on my right leg. It was so painful and something I never ever want to repeat again in my life. No race is worth my health.
Fast forward back to 2019 and I was literally afraid to run. Who knew if I was able to run but I just didn't want to take any chances. So for the next 6 weeks after IM Canada, I stuck to swim bike and water jogging. I actually liked the deep water jogging because I had intervals to follow and well, I love being in the water. I embraced it and just kept focused on what I can do (instead of wallowing in pity that I couldn't run). Sure, it was hard to see others run when I couldn't but I reminded myself constantly that we all have our own battles to fight. This was mine and I was going to come out a winner - eventually.
For the next three weeks, I was able to run on the treadmill but it wasn't comfortable. I was still experiencing some catching in my leg and then pain was subsidding. I was still worried but also had trust in my body. I spent a lot of time, energy and money on PT, working with a movement specialist and ART. While time always heals, I committed to these extra services because I was committed to getting myself back to running. Although I felt like I had a timeline for IM Kona, I made sure to stay patient. I knew I would go into the race undertrained in the run but I didn't let that affect my mental state. I put my energy into what I could control and remained positive and grateful for my body. Unlike my first IM Kona - when I felt like it was going to be the only time I would ever compete in the race - I knew that this Kona was a celebration and not an indicator of my self-worth or future sucessses as a triathlete.
Four weeks before IM Kona, I had what I would call my first real week of pain free running in 13 weeks. Of course, I should count the marathon I did at Ironman Canada :)
Fast forward back to 2019 and I was literally afraid to run. Who knew if I was able to run but I just didn't want to take any chances. So for the next 6 weeks after IM Canada, I stuck to swim bike and water jogging. I actually liked the deep water jogging because I had intervals to follow and well, I love being in the water. I embraced it and just kept focused on what I can do (instead of wallowing in pity that I couldn't run). Sure, it was hard to see others run when I couldn't but I reminded myself constantly that we all have our own battles to fight. This was mine and I was going to come out a winner - eventually.
For the next three weeks, I was able to run on the treadmill but it wasn't comfortable. I was still experiencing some catching in my leg and then pain was subsidding. I was still worried but also had trust in my body. I spent a lot of time, energy and money on PT, working with a movement specialist and ART. While time always heals, I committed to these extra services because I was committed to getting myself back to running. Although I felt like I had a timeline for IM Kona, I made sure to stay patient. I knew I would go into the race undertrained in the run but I didn't let that affect my mental state. I put my energy into what I could control and remained positive and grateful for my body. Unlike my first IM Kona - when I felt like it was going to be the only time I would ever compete in the race - I knew that this Kona was a celebration and not an indicator of my self-worth or future sucessses as a triathlete.
Four weeks before IM Kona, I had what I would call my first real week of pain free running in 13 weeks. Of course, I should count the marathon I did at Ironman Canada :)
It wasn't until two weeks before IM Kona that I did my first run outside - in the energy lab. And interestingly, I felt confident before the run even started. I had waited long enough and my body just told me in was time to run outside. I kept the runs short with a spice of intensity for neuromuscular firing and included walk breaks to reset my form. I was grateful and thankful to be running pain free. That is, until I started to experience some niggles in my right hip/knee/back. Jeez - can't catch a break!
Although I was able to put together a super strong swim and bike and survive the run without pain, it was a very long summer of minimal running and I was ready to put this season behind me. It's been a tough one.
Here I am with my first week of my 2020 season of training under my belt and a full week of pain free, happy running. Funny how life works. Nearly 5 months of struggling to run and two Ironmans completed and I take my off-season and in two weeks, I feel like I never took time off from running. I am running outside and on the treadmill and running happy. Me and running have a rocky relationship but I am not giving up on it.
No athlete enjoys being injured but injuries are part of the journey. While some athletes get lucky and can escape an athletic career without a setback, the downside is that these athletes never get to the learn the valuable lessons that can be gained throughout an injury.
Here are some of my lessons learned through injury.
- Gratitude
- Perseverance
- Patience
- Confidence
- Don't look for a quick fix
- Trust
- Respect the body
- Mindset is everything
- It takes a team
- A setback is a learning opportunity
- Positive thinking
- Tough situations don't break you, they make you
- Never let sport become your sole self-identity
- Be grateful for what you have while you have it
- Never take a workout for granted.
- Never take your health for granted
- Don't stop living your best life
- Stay happy in all circumstances
- Never give up