Archive for the ‘Training (running, cycling, etc.)’ Category
So, what next? Zone 2 Training – March 30, 2016
Posted by admin in Training (running, cycling, etc.) on March 30th, 2016
I seem to have a motivation problem. I have been unmotivated to update here with the various foot items I have dealt with this past year. As seen in the May post from 2015, I had to stop running last summer. In the mean time, I strengthened my feet, stretched my calf, rode my bicycle to Canada, again, and kept on keeping on.
Now, I find myself on the cusp of another beautiful spring/summer training/racing season with two small hitches:
- A corn on the bottom of my left foot (What???)
A corn, for those lucky enough to have never had one is a corn shaped (hence the name) hard callus-like formation under the skin. They usually appear on the toes, but if you are lucky enough to wear ill fitting shoes that cause friction or pressure in one spot on the bottom of your foot, you, too, may develop one of these lovely little guys. I have been trying to get rid of it by repeated use of a pumice stone on that area. So far, it has just continued to look like it does, but I have hope that one day I will get the entire corn out, which will relieve the irritation around it so that the sole of my foot can actually heal. I have since stopped wearing the shoes that I believe caused it. Here’s hoping!
2. Today I broke a toe on my right foot….
All the small inconveniences aside, I am continuing to train and walk everywhere.
I have also changed my running/training philosophy from the focus-on-speed-and-always-go-as-hard-as-I-can to the train-in-Zone-2-heart-rate (using the Maffetone Method) and check-in-to-see-how-my-body-is-doing.
What is a Zone 2 heart rate? One way to find it is to take your age and subtract it from 180. That is the low end of your Zone 2. If you have an injury, or are prone to injury, take another 5 off that number for your low end. Then add 10 beats per minute for your Zone 2.
Ex: I am 39. Step 1: 180-39 = 141; Step 2 (injury prone) 141-5 = 136; Step 3 (add 10): 136 + 10 = 146 –> My Zone 2 roughly estimated is 136 to 146 heart beats per minute.
How do I execute this type of run? I wear my heart rate monitor during the workout. To start, I walk for 15 minutes to warm up my body (I try to find a good hill to hike up so that my heart rate does get an increase during the warmup). Next, I run until my heart rate hits 146 (my heart rate monitor vibrates at me to slow down as I set it up to keep me in Zone 2). Then, I walk until my heart rate hits 136 (and watch vibrates), and I repeat for the amount of time or mileage I am working toward.
I’ve been doing the Zone 2 heart rate runs since January not super regularly because of ski season. I try to only do one load bearing activity per week (i.e. a run/walk Zone 2 training or skiing each week). Since instituting this simple rule/philosophy, I have not suffered from Posterior Tibial Tendon (PTT) inflammation except for the one time that I did a run/walk two days in a row (duh!).
How has my fitness been impacted? I can now workout at least 4 times per week (one run/walk for at least an hour – working toward 1.5 hours or 6 miles – or skiing for one day; two strength training workouts; and one or two bicycle training rides) without injury! This is huge. My goal is to be injury free (whoops – broke my toe!) for this training season, and so far so good on the tendon side.
What am I hoping to accomplish? Over time, this method is supposed to help your body be more efficient and enable you to eventually run faster in a lower heart rate zone. When I run for an extended period of time, my heart rate is typically 163 to 170 beats per minute. So, my goal is to have my heart rate be in the 150’s when I run continuously (at least on flat terrain). Only time will tell for this goal.
Update on Spring 5/29/15
Posted by admin in Training (running, cycling, etc.), Try This! on March 30th, 2016
As I get ready for my grand summer of training, I figure I should reflect on what has been happening with regard to run training, bike training, and how the Whidbey Island 10K went.
So, my training for Whidbey was not super smooth, but I did get a PR! I beat my 2014 time by almost 1 minute 🙂
2014 10K results: total time 1:05:02
2015 10K results: total time 1:04:13.
I ran using the ProKinetics insoles. I had been having trouble with my Achilles tendon on my right leg and Posterior Tibial Tendons in both right and left legs on runs over 4 miles. I stopped once at 2 miles to do a cross friction rub (by the way, awesome way to trick your brain into releasing tendons or muscles!), again at 3 miles, then approximately every .5 miles until the end of the run – more frequent stops if uphills are involved. However, in the race I ran through the pain and made it the entire race without stopping, which is how I got my PR.
After the race, I have not been able to run without pain – anything over 2 miles. Did not stop me from trying to maintain a running regime
Also, side note:
I took the extra 3mm build-ups that come with the ProKinetics and put them in my bike shoes (that are clipless), and suddenly, I felt that I could actually put my big toes down in my shoes. In addition, my knee quit “wobbling” when I pedal. Kind of like magic. More on that later….
Now, I am back in physical therapy. More changes, Brian has moved onto an adventure through Ecuador – I hope he starts a blog! So, this week I worked with a new PT because the burning in my calf got to be very bad, and a massage made it very apparent that I have an inflamed soleus. Really terrified of rupturing my soleus. Nasty little muscle to heal.
Turns out that it is my insertion point for my Achilles tendon that is inflamed. So, no running. Lots of stretching and some exercises. And have to keep my head up. Hardest part. Not motivated to do the exercises because they are the eccentric motion that I have done before and not felt a lot of benefit. Bleh. Have to get going, but really sad.
Why injured? Overuse….I ramped up too fast, again. Smart training is key. More research and a plan needed. Definitely should have a plan.
Update on Training Runs 2-20-15
Posted by admin in Training (running, cycling, etc.) on May 31st, 2015
I’ve been busy working toward increasing my distance, and what I have found is that it’s going to take a while. Why? Well, the ProKinetic® Insoles changed the way that I use my feet, and the loosening of the SI joint is changing the muscles I have access to in my hips (gluteus minimus). So, I’m experiencing some interesting changes. I am going to move my race to the 10K distance and go for a PR.
9/30/12 – TRIFREAKS Triathlon Sprint: A For Reals Triathlon
Posted by admin in Training (running, cycling, etc.), Triathlon Training and Races on September 30th, 2012
Today, my brother-in-law, Drew, and I completed the Trifreaks Triathlon Sprint. It was his first ever tri and my second. So, being the seasoned vet that I am, I was giving advice and helping him gather his gear and set up his transition area. I even took him to Greenlake for a pre-race swim on Friday when he arrived in Seattle because he had never had a chance to swim in his wetsuit. Yes, I am rad. Totally.
We excitedly picked up our race packets yesterday in Kirkland, the race location. Having spent relatively no time in Kirkland, I was not familiar with the race course. So, we drove it.
OMG. The bike course.
HILLS.
No, that wasn’t the last hill, there’s more. Oh, good a flat – no WAIT! The hill keeps going around that turn.
For 2.37 miles we climbed a total of 430 feet. Then we went down and up, down and up, down and up, then a final descent of 430 feet over 2.40 miles. That final descent looked kinda scary, but much better than another climb! The real kicker was that we had to do it all AGAIN – yep, two laps to make 13 miles. Yay!
I guess it is good to know what you’re going to be facing, but man, does it have to be so blunt?
Anyway, that was yesterday. Today, we got up to 48 degrees F. Whoa. That is cold. A wetsuit cannot save you.
The rundown:
4:00am – alarm goes off.
5:45am – arrive in the dark and 45 degrees to rack our bikes and set up our areas (note to self: take a head lamp next time to see in the dark).
6:30am – first of TEAM ERIN arrived with Lynda and Matt, who randomly ran into Adam in Starbucks!
7:00am – the sun started to rise, and we have wetsuits on. No shoes – thus begins the numb toes.
Drew and I had decided to go in the 5th or 6th wave (somewhere in the middle) since we figured we were middle finishers. So, we didn’t start until 7:30am. First of all, you know it is cold outside when the 65 degree F water feels warm. By the time I hit the water, I definitely had numb toes and several numb fingers on each hand. I was mildly annoyed and scared by this, but I figured that once I started to swim, I might warm up enough to get those digits back to having some feeling.
Around 7:25am, our self-selected wave started. We were off! The first leg of the triangle went great! I decided to polo free style out of the start line, then I did the breast stroke for the remainder of the race. One goal is to freestyle the entire race. Once around the first corner buoy, all hell broke loose.
I could NOT see! We were heading due East, and the sun was just over the horizon right where the next buoy should be. Wow! Then, there was the steam coming off the lake to add to the fun. I used the boats and other people as sights, but I lost time here due to being disoriented and blinded by the sun. Meh.
Last third was cake without the sun in my eyes and I made it in in 24:41. Not bad! Right on target. I would have been faster if not for that sun thing in the middle.
One long (7minute) transition later, and Drew and I started the bike. My chain was off the bike, I guess from being jostled in the commute or something. So, I put it back on and took off. Drew left me in the dust. His superior mitochondria from Colorado living were starting to show at this point.
Ok. I brought a jacket for the ride, but the transition area was warm, in the sun and out of the wind. So, I did not think I would need it. Until I got on the bike where in the shade with the wind, it was quite chilly. I’ve never wished for a jacket so much in my life!
We started that aforementioned 2.37 mile hill. Then, the down and up portion. Not too bad. Wait, there’s a really steep two hill up ahead! YIKES! I made it in the lowest gear. Then, I bombed the downhill for maximum enjoyment.
When I noticed it took me 35 minutes on the first lap, I realized I was not going to beat my previous Danskin time of around 40 minutes. It also dawned on me that I would have to do it again. I was heavy with doubt that I could do it, but I did! I completed the bike in 1:10. I am totally proud of this time!
I did a 2 minute transition to the run, and I did not have nearly the dead leg this time because I had the dead feet. My toes and forefoot were completely numb. It felt like I was pounding wooden logs on the ground. YUCK!
The run is my nemesis, and as such, I was not too excited for it. As I was getting into the groove, I ran into Drew on his way back – wait a minute! He’s NOT WEARING SHOES!!! Yep, Drew had taken a tip from Adam and run half the race in his Five Fingersâ„¢, and once he figured out the course, he removed his shoes for the last half. So cool!
Meanwhile, I was beginning to feel my posterior tibial tendon as well as my toes and forefoot! I have been working on a new stride and mid-foot strike with Brian during Physical Therapy to relieve the stress on that tendon, which I was trying desperately to obtain with minimal to no success. I could not feel where my feet were hitting the ground through my triathlon shoes.
Wait – what if I took my shoes off, too? So, for the last mile of the run, I, too, ran BAREFOOT! It was fantastic.
I could not have run much more distance barefoot, though. I carried my shoes in my hands and enjoyed the feel of where my feet were striking the ground and the ease with which I could make minute adjustments to help my tendon.
Then, there was the finish line. TEAM ERIN were all there, and they surprised me by running me in! It was so fun!
TEAM ERIN Trifreaks 2012
I completed the run in 38:42, which was basically what I was expecting with a run/walk pace. All in all, the entire race was 2:23:41. Not awesome, but I am proud of it!
Thanks to Adam for being the most supportive and excellent husband ever! Also, thanks for the awesome picture! And thanks to Peggy, Ollie, Brandon, Melissa Charlton, Lynda, Matt, and Julie for all getting up super early on a Sunday, enduring the freakish cold and running me in! You all ROCK!!!
9/29/12 – The Naked Foot 5K
Posted by admin in Training (running, cycling, etc.) on September 30th, 2012
This year marked the first annual Naked Foot 5K here in Seattle. Since I would be participating in the triathlon the following day, my husband was the only one to run this race. Over the past few weeks, he has been experimenting with short jaunts completely barefoot. He normally runs 3-9 miles per run in his Lunaâ„¢ Sandals, which has really toughened up his feet. In addition, he wears his Correct Toesâ„¢ with the Lunasâ„¢. It looks like this (these are my feet):
For the Naked Foot 5K, he decided to go all the way and run barefoot! I was super impressed, but worried since he hadn’t actually run more than probably a mile barefoot.
He finished, and said, “Ouch!”
Congratulations, Adam! You have inspired me to run real barefoot!
p.s. When running barefoot for the first few times, it is best to carry your shoes just in case – especially in case of small rocks 🙂
9/11/12 – A Momentous Day, PT and Chiropractic Work
Posted by admin in Training (running, cycling, etc.), Try This! on September 17th, 2012
On September 11th, 2001, I was still in graduate school at Georgia Tech. I had gotten up and was getting ready for an 8:30am class, while watching Matt Lauer and Katie Couric on the Today Show. All was well until I came back from another part of the apartment to find a burning, smoking building on the screen. At first, I thought it was a hoax. How could a building in New York City be burning? Then, Katie and Matt were taking turns trying to explain what was going on when an object hit the second World Trade Center tower. “What is happening???” I kept asking in my head as Katie and Matt continued to work on explaining a horrific scene.
On this day, my cousin also had her 16th birthday. It was not the day she would get her driver’s license, though.
This year, I had a pretty big day with a Chiropractic appointment and a physical therapy appointment.
First, I went to Dr. Larry’s. I was having a pain in my right glute max, and my thought was that it might be L5. Dr. Larry said that it sounded more like S1. So, he adjusted, and it felt great! He also did the usual neck, back hips and ankles with a little right wrist for good measure.
Then, I headed down to see Brian for physical therapy. I was wondering if it was too much to do these two things on the same day, but then I figured, why not?
I told Brian about Dr. Larry’s verdict on the S1 adjustment, and Brian said that it made a lot of sense b/c the S1 is the nerve that controls the Posterior Tibial Tendon, among other tendons in the foot. So, if you’re S1 nerve gest severed, then your Posterior Tib Tendon will not work. Hmmmm, interesting. Does that also mean that if your s1 vertebra is out of alignment, then your Posterior Tibial tendon will have a difficult time working to its fullest capacity? Good question. I do not have the answer, but it certainly does make one think.
Brian worked on ASTYM for the posterior tibial tendon and the back of the calf. Still crunchier on the right than the left. Also, I was more tender from the Iron Girl 5K. He then had me do a calf warm-up (downward dog), the World’s Greatest Stretch (coming soon), and a few running warm-up moves. These running warm-up moves included learning to hop softly for approximately one minute. The “soft hops” are shown in this video by Sanatan Golden, a PT in Portland, OR, who helps to produce “Minimalist Mondays” videos and clinics.
We then practiced foot “lifts,” which are a warm up where you try to lift your foot rather than hop from foot to foot in order to prepare for a run.
Finally, he had me run on the treadmill. This is going to be an ongoing exercise, too. Despite my reservations and rebelling against running because I am terrified of continually reinjuring myself – you know the dance: two steps forward, three steps back. However, when asked to run for a camera, I cannot say no. The following video is from Sept. 4, 2012.
Note: I had no idea Brian would suggest running that day. So, I was not dressed for success in running. Also, the creepy slow voice is Brian asking me if I am relaxed in the second video. I have some serious video editing skill deficits to overcome in the future.
I have not put the later videos together, but I might just do a video post later. For now, check this out!
In the left-most video or Video #1, I am trying very hard to remember all of the steps to running barefoot: tilt pelvis up, lift legs, head up, chest expanded, shoulders back, try to create a forward lean, etc. Notice that my legs do not always come up very far on the up swing (less than 90 degrees). In the right-most video or Video #2, Brian has showed me the first video, then told me to relax and think of being light, relaxed and quick. I also only worked on tilting my pelvis up (I had to think of something – what is this relaxed thing, anyway???).
Guess what? Relaxing and not worrying so much produced a better stride naturally. These videos were only a few minutes apart. Brian literally showed me the first video, talked about good things (thank you for doing that, I had enough negative self-talk going on for about four people at the time), and then added that I could just relax. Very well done, indeed as that second video shows. My legs swing up to 90 degrees, my pelvis is in a good place, and I might even be smiling.
Although this video is from last week, it mimics the video from 9/11/12.
So, don’t sweat the small stuff, and just relax!
9/9/12 – A RACE! The Athleta Iron Girl
Posted by admin in Training (running, cycling, etc.) on September 10th, 2012
This Sunday, I participated once again in the Athleta Iron Girl race. Unfortunately, I am still battling the inflamed posterior tibial tendon, which meant a battle with myself the night before. Basically, I am terrified of running because I always hurt myself more when I run. I especially hurt myself more in races because I want to keep going. So, I was unsure as to whether or not this was a good idea.
My physical therapist said that it would be ok. I ran into Coach Denise and Asst. Coach Althea at Dr. Larry’s office on Friday (SO COOL!), and they didn’t really say yay or nay. They just told me to do what I thought would be best for me.
Thus, there I am on Saturday night trying to figure out which side of the fence to land on. Then, I looked at the finisher medal. That’s it. It’s a medal for finishing. I don’t have to win. I don’t have to best my time. I just have to finish.
Ok.
Saturday, I picked up my race packet and downgraded my race from the 10K to the 5K since I knew that I would definitely reinjure myself in a 10K. They made me give up my awesome bib, which was personalized with my name as well as #199. I signed up really early to get that number. I put up a little bit of a fight – read whined – and got on with life.
Sunday, I went to the race with my awesome husband in his “TEAM ERIN” signature shirt and found the coaching team. I ran the first part of the race with a team member, Janna, who was running the 10K. It was lovely to run and chat, but then probably 1.75 miles in, my ankles started to hurt. Since I had promised myself that I would stop if it hurt, I said goodbye to Janna and wished her luck. Then, I walked pretty much the rest of the way until I could sprint down the shoot.
I finished in 38:00:00! Crazy, right! Who gets an even time? This girl!
I looked up last year (2011), and I finished in 31:55. It was my first race in the Vibram Five Fingersâ„¢, and I was super proud of myself as I had bested my time from the previous year, 2010.
Anyway, all day today (Monday) my ankles have gotten progressively more stiff and sore despite two sessions of foam rolling and some self massage. I do not believe they are as bad as they were, but they are definitely more sore than before the race.
6/25/12 – The – dun, dun, duuunnn – RUNNING TEST
Posted by admin in Training (running, cycling, etc.) on June 26th, 2012
After getting my new transition shoes from Born To Run®, I had enough time to go home and make some chia seeds for an energizing snack and get back in the car to head to the RUNNING TEST!
With butterflies in my belly, my new transition shoes on my feet, and my Tiger Tail (a great muscle rolling pin device that helps to break up fascia and relieve muscle pain and soreness before, during and after workouts), I walked slowly toward my doom. As we all assembled, Coach Denise explained that we would be doing a three minute marching test to help get our heart rates up. Then, the fun would begin. We were outdoors at a dirt track about 1/4 mile long. The first heart rate test would be FOUR LAPS! WHAT?! I haven’t been able to run a half mile without pain much less ONE WHOLE MILE!!!
I looked down at my, now, miracle shoes. “Please get me through this without an injury. Please,” I pleaded in my head to my hot pink wonders.
The fun wouldn’t stop after the four laps. We would then be doing a 4 minute run two times, while sustaining a mildly difficult heart rate. The heart rate was to determine what heart rate is just under each person’s anarobic rate. I can explain all of this in another post, but for now, just bare with me 🙂
At this point, I felt like my heart was already beating at it’s highest rate because I was so nervous. So much running!
I set my jaw and thought about my new arsenal of information on reducing the strain on my ankle by landing my foot directly below my hip, and I decided that with my miracle shoes and that piece of knowledge I would get through just fine. I hoped.
The march was great. I had a max heart rate of 154.
The run consisted of a warm-up lap. My max was 144. Then, an easy lap where I got my heart rate up to 155. On my medium lap, my max heart rate was 170 followed by 189 on my hard lap. By adding some numbers together and averaging it out, my maximum heard rate for the Heart Zones Training program was determined to be 220. Woohoo! I think. What does it mean, well, there is a chart that has heart rates broken down into 5 zones ranging from 1 – super easy, to 5 – being your highest anaraobic heart rate (when your breathing cannot keep up with your need of oxygen and you begin to pant or hyperventilate).
How did my tendons feel? They felt….okay. What? Really? Yes, they felt fine. I walked an extra lap to cool down and let the endorphins wear off so that I could assess the damage, and I felt tightness in my calf, but none of the pain that I usually feel.
When you feel tight after/during a run, that’s when your Tiger Tail or The Stick will come in handy. Just roll the device firmly over the tight area for about 30 seconds to one minute until it begins to loosen up. Then, you can usually go back to what you were doing with greater success.
I grabbed my trusty Tiger Tail and set to work on that tendon and some other calf muscles. I also find that rolling the muscle on the outside of the shin helps, too.
After I rolled, I got my intermediate heart rate number, 176, and set to run 4 minutes (approximately 1.5 laps at my pace) at that heart rate. The theory here is that I will learn to pace based on heart rate. I am so glad for this because I truly have no idea how to pace. As I learn more, I will share this gem of knowledge.
I found 176 to be a fairly comfortably challenging rate to maintain. After a 2 minute walk, all still felt fine, and I continued on the next 4 minute run at 176 beats per minute.
I rolled with the Tiger Tail after finishing the 2X 4 minutes of running, opted out of the optional one mile run at the end for the sake of being able to actually walk the next day and went home.
This morning, I woke up and stretched my foot and ankle. It felt good – a little tight, but overall functional. I laid in bed for a long time dreading actually stepping out onto my foot because that is usually when the pain erupts completely. Then, I finally did it. I put my left foot down, then my right foot. As I stood on my feet I realized, my feet felt fine! They felt okay! Still a little tight in the ankle, but holding weight and walking without a limp! Wow! Super! HAPPY DANCE!
My little miracle transition shoes had done it! I had done it! I ran about 1.5 miles without severe repercussions the next morning. I could like this running stuff. I really could! What’s more is my right knee didn’t hurt, either. Even better!
9/11/11 – Ran the Athleta Iron Girl 5K
Posted by admin in Training (running, cycling, etc.) on September 11th, 2011
What a momentous day. I remember where I was 10 years ago when the first plane hit the World Trade Center in NYC – in Atlanta getting ready to go to class. I had The Today Show with Katie Couric and Matt Lauer to keep me company while going through the morning ritual of getting ready when all of a sudden, a smoking WTC was the only thing on camera. I had no idea what was going on. Then, while watching the smoking tower, a second plane hit.
Yes, I, and millions of other people who were just drinking their morning coffee, watched it happen in real time. Shocked beyond the ability to actually process what was going on, I went to class only to find that no one knew what had happened. I ended up leaving class and going back to the TV for the latest news and to hopefully get some guidance as to what was happening and how I should deal with it.
Was I in danger? Should I leave Atlanta for a safer place, like my hometown? Should I be scared, outraged, sad? All of the above? So many thoughts, such a helpless feeling.
Through it all, I clung to fact that we are a strong nation. We are a people who, like siblings, will not let others put us down. That day was also my cousin’s 16th birthday. What a day 10 years ago. What a difference 10 years makes.
My cousin is 26 today and planning her wedding. I live 3000 miles from Atlanta. Katie Couric is no longer on the Today Show. The USA is still recovering, but very much alive and free. AND in my own personal battle, I have overcome prescription orthotics, and I ran my first 5K in my VFFs!!!
The Iron Girl races always focus on women and overcoming adversity be it weight, health, cancer, disease, etc. Today, they also paid tribute to the 10 year anniversary of 9/11. One big motivator for me was a woman who ran my pace right in front of me. On her back she had a sign saying, “I am running this race in honor of my dad who lost his life in the WTC 9/11/01.” I felt that I would take that and run with it. I ran this race not only for myself, but also for all those who lost their lives, gave their lives or lost loved ones to 9/11 and the aftermath of war that followed.
It was not a great distance in the whole scheme of racing, but it is a huge accomplishment, none the less.
Just as before the energy was infectious. I ran much slower than I do in practice b/c I was afraid that if I went too fast, I would have to stop to catch my breath. So, I ran more conservatively than I would have liked. Had I to do it again, I would have picked up the pace, at least on the last mile. However, my stats are as follows:
Total Time: 31:55 (32:50 last year)
Pace: 10:18 per mile (10:34 pace last year)
Division place: 64 out of 268 (I was 65 out of 303 last year)
Overall place: 312 out of 1433 running the 5K (371/1371 last year)
I am happy about the slight decrease in pace. (Although, I have been averaging 9 minute miles on my shorter training runs of 1.5 miles). However, now that I see I can make it 3 miles in my VFFs and still walk (am still able to walk and move my ankles, which I wasn’t sure I was going to be able to do), I think I will up my mileage considerably – at least to 2 miles in a few days. 🙂
I am also pledging to continue updating the blog regularly as it is a very useful training tool as far as keeping me honest when doing weight training and rehab.
See y’all soon!