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Emily Rudow

Go Do.

All Posts Under injuries

The Joys of Being an Amateur Again

May 14, 20252 minute readby emilyrudow

My Year of Accomplishing Nothing And what I gained.

December 29, 2024December 30, 202414 minute readby emilyrudow

The Shift Navigating the transition period from peak performance to our physical decline.

November 15, 2024November 15, 20244 minute readby emilyrudow

My Long Battle with Plantar Fasciitis From shockwave therapy to acupuncture—here are the methods I used to find relief and get back on my feet

September 12, 2024September 13, 202423 minute readby emilyrudow

The Return to Running My comeback plan after six painful months off

September 4, 2024September 4, 202410 minute readby emilyrudow

The Road to Recovery Life Without Running

July 11, 2024July 11, 20242 minute readby emilyrudow

Life with Bilateral Stress Fractures

May 31, 2024May 31, 202410 minute readby emilyrudow

Recovering from an Overuse Injury The long, frustrating road of healing from plantar fasciitis

April 15, 2024April 22, 202415 minute readby emilyrudow

How to Safely Return to Running and Strength Training After a Break

June 17, 2021June 17, 202113 minute readby emilyrudow

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emilyrudow
200 Mile Training | Week 14 Recap 🏔️ Total Time: 200 Mile Training | Week 14 Recap 🏔️ Total Time: 9:55:30 Total Distance: 57.44 km Total Elevation Gain: 3,461 m 3 strength workouts (paring this down as trail time ramps up) Last week was my heaviest elevation-wise so far, but aside from a bit of sleepiness and soreness, my body handled it pretty well. While in Whistler, my route got derailed with a bear on trail less than a mile in. My back-up was the ascent trail up Blackcomb, but after 3km, I hit snow. So I ended up climbing some ski hills and running the trails around the village. It’s tough doing big days during shoulder season given the amount of snow on my bigger go-to summer routes. I’m finding the route planning is starting to become the most mentally taxing especially as the days get bigger. There’s lots of improvisation, detours, and creativity involved in training for a 200-miler during this time of year. I’m about a month and half from race day and the nerves have been kicking in full-force. I’ve been finding that when I’m out doing the thing, my anxiety subsides, but as soon as I rest my mind starts spiralling. I’ve been trying to get to a place of calm (which is my biggest work in progress); controlling the variables that are controllable, and trying to let go of worst case scenario thinking 😮‍💨 We still got lots of work to do! #tahoe200training #200miletraining #trailrunningviews #trailrunner #hikebc
More time training means less time to feed myself More time training means less time to feed myself lol. Thanks @tacofinolovesyou for keeping me (+ my lil' lady 🐾) fuelled, full, and one happy taco-loving gal 🙋🏼‍♀️🌮🏔️ #trailrunning #hikebc #tacofino #runningfuel #runvan
Been slacking on the social media posting lol, but Been slacking on the social media posting lol, but we back! Week 12 was the most volume I’ve done so far in this training block, but I had to scale back week 13 because of travel + my girlfriend’s birthday. I’ve been practicing with different gear setups, trying to acclimatize to the extra weight on my back. Running with a 2L hydration pack + 2 x 500 ml flasks feels uncomfortable, but I gotta get used to it because of the long distances between aid stations. The amount of logistics and planning for these type of events is insane and tbh it’s been stressing me out. We still have some time, and I’m trying to not let my fear of the unknown, issues with gear, navigation, and the daunting distance get in my head, but it’s hard. I’ve been anxious as hell. As much as these races are physical, the mental work has always been more challenging. But I have some tricks that I've developed over the years: reminding myself why I'm doing this in the first place, preparing myself as best I can, and knowing that things are going to go sideways at some point, but to embrace, adapt, and just keep movin'. 📸: @loveofvita #ultratrailrunning #ultratraining #tahoe200training #trailrunning #trailrunner
Happy birthday to the most beautiful, hilarious, l Happy birthday to the most beautiful, hilarious, loving, generous, kind, caring, multi-faceted, all-around incredible lady. So lucky to have met you. Can’t wait to celebrate today with you + many more birthdays to come. Have the best day Kenz, I love you😘🎂🥳x
Happy Easter🐣 & Passover! Celebrated with a hike Happy Easter🐣 & Passover! Celebrated with a hike in my happy place with the lady bug. Sea to Summit as an out and back is always a tough day, but a rewarding one. I’m starting to practice carrying a heavier pack (mandatory gear + 3L of water), which is gonna take some getting used to😅 Hope you all all enjoy some delicious treats and family time today x #seatosummit #hikebc #squamish #hikesquamish #hikesolo
200 Mile Training | Week 10 Recap ↟ᨒ As I was wri 200 Mile Training | Week 10 Recap ↟ᨒ As I was writing this recap, I kinda forgot what I did last week 😂 
Week 10 was my recovery post-Chuckanut. I took a few days off running with flexible workouts on the schedule based on how I was feelin’. My coach and I didn’t know what the damage would be post-50k, but I was pleasantly surprised to be feeling quite good…aside from some aggressive sleep-yelling the first night. The ol’ body is holding up well! The highlight last week was definitely hiking the Slhanay trail for the first time with my pal @wild.and.hungry, who lugged up a piece of cake to the summit to celebrate my bday. My heart genuinely could not handle it. Still not feeling ready at all for Tahoe, but that’s how I’ve felt every new distance so far…and it’s worked out. + I still have a few month of training to go! 👍🏼 #200miletraining #hikebc #trailrunner #hikemoreworryless #slhanay
If you told me this time last year how much would If you told me this time last year how much would happen between then and now, I wouldn’t have believed you. It’s wild how much can change in just 12 months. I finally broke free from an injury cycle I genuinely thought would never end. I healed from a break-up with some tears, trash TV & lotsa tacos. I got a built-in bestie named Billith🐾. I moved back to Olympic Village. I met an amazing lady. I froze my eggs. My life turned around completely. Today, I’m celebrating 37 the same way I spend most of my days: morning coffee and reading, a walk in nature, tacos, a sweet treat, and time with the two loves of my life. 35 was a bumpy ride. 36 was a wonderful one. I have no idea what kind of ride 37 will be, but here we come anyways! #37yearsyoung #birthday #tacofinoambassador #thisis37
200 Mile Training | Week 9 + Chuckanut 50k Race Re 200 Mile Training | Week 9 + Chuckanut 50k Race Recap ↟ᨒ I knew attempting a 50k at this stage of my training was going to feel like a challenge, and man did it ever…. My week-over-week volume has been intentionally conservative due to my CRPS flares and precariousness of symptoms. My coach and I made the call to play it safe, not risking anything that could jeopardize the bigger goal: Tahoe. Chuckanut is probably one of the easiest 50ks I’ve done terrain-wise, yet felt like one of the hardest because of how undertrained I felt. The ratio of enjoyment to suffering leaned heavily toward suffering, but despite that, I still managed to have some fun. Running along the ridge with those stunning mountain views, briefly crossing paths with my coach @adventuresofjenthar as she flew by, and seeing my good pal @sarahkorp at the finish line (who absolutely crushed it with a PR!), were some of the highlights. After Chuckanut, I felt kinda down. Not so much about my time (I finished in about 6 hours), but how hard it felt physically and mentally. I wasn’t dialled in, and my thoughts about dropping were stronger than normal. I thought to myself that if mentally, I can’t even endure 50k, how the hell am I going to manage 200 miles? In the days that followed, I felt anxious, questioning my abilities to achieve such a huge feat. Races expose where we fall short—where we excel and what needs work. Physically, I got a lot of work to do on rolling hills, climbing, and general conditioning. But my mindset needs work too. Enduring boredom, managing those negative thought loops, and reminding myself why I’m doing this in the first place. Lucky for me, my girlfriend and coach got me out of my head with a post-race pep talk, refocusing me on next steps and getting me excited again. The last 10k of Chuckanut was flat and horrible…but I got it done. It was a solid training day and more importantly, honest feedback. Now, back to work🙃 📸: @tiarebowmanphoto #chuckanut #chuckanut50k #ultratrailrunning #trailrun #ultramarathon
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