Strength and fitness

During this extended off period from running (even my weeks back on were really off, as I was limited in speed and distance), I've been thinking about how I developed this injury.
- It wasn't too many miles. I only do about 45 a week.
- It wasn't gait or stride, according to my PT; they detected some muscle weakness, but gait changes didn't alleviate the pain or change the stress to the area (and overall I have an efficient, although strange, running stride).
- It wasn't my shoes or equipment, and it wasn't an acute injury.

I think it was too much of one thing. Not enough balance. Not enough strength. Not enough fitness.
Yeah, that's right, I spent this winter lacking fitness and strength. And running a 3:06 marathon. And five other marathons, not as fast. Oops.

I don't completely understand my case of osteitis pubis, but I know it developed when my work schedule got hectic and I started skipping the gym. To save time, I'd skip the gym and run seven days a week. Around the park the same direction, on a totally flat path, over and over for miles and miles. It was too much of one speed, one place, one stride. I didn't have the variety needed to strengthen my muscles and allow them to support my bones and joints.
I didn't strengthen my core. I didn't work my upper body. As my muscles weakened, I transferred the bulk of effort to my thighs, relying on my adductors, quads, and hamstrings to not only propel me forward, but to also balance myself and stay upright. Big muscles took over for small muscles, and before long my body was really out of balance and muscles yanked on bone. I wasn't strong enough or fit enough to protect my own skeleton.

I'll need to make changes when I return to running. I will attempt to stretch once in awhile (yeah, right), I will keep my weekly gym dates, and I'll vary my running routine. I need uphills, downhills, sprints, track work, slow miles, and clock-wise turns. I'll focus on my core, and I'll keep my weight in check to decrease stress to my joints. I'll remember my Yoga for Runners to stay limber. And I'll run more and race less to build a better base, train harder, and lessen the contant increase and decrease in mileage that taper and recovery necessitates.

Racing for fun, before I ever ran regularly: The Spillway Classic, a muddy trail 5k that I caught on a dry year. (This year's race was yesterday and it featured hip-high mud lakes!) This was one of my very first races.

I used to shrug these things off. I ran to exercise; I ran to enjoy it. I ran to make a time goal or even to place in a race. But I didn't want to spend too much time and attention on it. Now I realize that I'm getting nearer and nearer to my body's limit, and as I approach that limit, my body takes more and more stress. To stay healthy, I will have to take some extra steps. For some people, a 2:50 marathon might be achievable without making any lifestyle or training changes at all. These are the people who could work a little harder and qualify for the Olympic trials! But that's not me. I'm not that strong of a runner. If I'm going to run marathons in the 3:0X range, it will tax me. I need make adjustments to make it work.

Hold me to it, peeps.