Archive for the ‘Training (running, cycling, etc.)’ Category
All Clear for Running! 4/26/10
Posted by admin in Training (running, cycling, etc.), Try This! on April 26th, 2010
After my last Physical Therapy appointment on Wednesday, April 21, 2010, Travis declared that I am clear for beginning my running regimen! He also video taped me in shoes and my Vibram® Five Fingers. It was so telling and painful to watch for me. You can be the judge for yourself as soon as I get it up here 🙂
Anyway, I have been working out at least three times a week. I did do a walk 1/4 mile, run 1/4 mile, walk 1/4 mile, and run 1/4 mile on Thursday, but it was a little too much. So, the prescribed program below will, hopefully, work better:
Week 1
Day 1 – Walk (brisk) for up to 1 mile, within the mile of walking, run ¼ mile (1.25 total, 0.25 run)
Day 2 – Rest
Day 3 – Walk up to 1 mile with ¼ mile run within this mile (1.25 total, 0.25 run)
Day 4 – Rest
Day 5 – Walk ¼ mile, run ¼ mile, walk ¼ mile, run ¼ mile, walk ¼ mile (cool-down) (1.25 total, 0.5 run)
Day 6 – Cardio – bike, stairmaster, swimming, etc.
Day 7 – Rest
Run 7 – Saturday, March 6, 2010 – Not really a run…
Posted by admin in Training (running, cycling, etc.) on March 7th, 2010
Remember how my physical therapist said no weight-bearing exercises? Well, I decided to follow his advice. However, I have enlisted my friends to join me on the wonderful gravel 3 mile loop runs on Saturdays. So, how was I going to keep up my commitment and not run? Oh yeah, I have a bike!
I went down to the storage room to unearth my long-forgotten and completely neglected bike. I did this, of course, 30 minutes before I was supposed to start picking people up for the run. Yes, it was dumb.
Of course, the tires were flat. So, I had to dig out the bike pump. Then, I had no idea how to use said bike pump. So, I had to get my husband to help. Then, I had to yell at my husband because I also had to add the bike rack to the car, and OMG I had to pick people up in less than 20 minutes now. Thank goodness the bike tires held air! We get to the car to add the bike rack. I couldn’t quite remember how to do it. Then, I had locked it – WHERE WAS THE KEY TO THE BIKE RACK?! @#!$@##@#% Oh, right, it’s on my key chain. Now, the bike won’t go onto the rack – AAAACKKKK – the bike is falling. Ok, caught the bike, and, with the help of a guy who saw us struggling, we got it secured and ready to go. Whew, and I’m only 15 minutes late 🙂
I did two loops, that’s six miles total for those who are counting, and wore my super stiff running shoes with my orthotics. My foot was so relieved that day. I iced it for 15 minutes, and it felt fine. My friends were great, too. They ran and had a grand ole time.
So, for now, I am going to start biking to work to help give my feet a break from walking the one mile each way. I hypothesize that this will help the healing go faster. I am still going to bike on Monday and Thursday; I’m just not sure how to handle my running commitments. Maybe my friends who run with me have bikes, and we could switch to bike riding. Also, should I continue to wear the stiff shoes on the bike or could I try my barefoot shoes? Hmmm….. [Edit – my husband has just pointed out that when bike riding shoes act as a helmet for your feet. He’s got a good point. I guess biking in barefoot shoes is not a great idea. Nevermind]
Keep going!
Run 6 – Thursday, March 4, 2010, oh man.
Posted by admin in Training (running, cycling, etc.) on March 7th, 2010
Okay. Remember how I said that I had been trying to run since I was 18. Well, the cycle is something like: don’t run for a long time, run, inflame a tendon (patellular tendonitis, IT band-itis, etc.), quit running to let it heal, and don’t run for a long time….. I am continuing the cycle.
On Thursday, I was on the fence for running, but I ultimately said to myself, “Self, let’s try to establish this routine and go run.” So, that’s what I did. I met my friend, and we did a different location run/walk for about 3.5 miles. I wore my super stiff running shoes with orthotics. When we finished, the run proved to be another posterior tibial inflamer! WAHHHH!!!!
I am not going to lie. At this point I was incredibly disappointed. I went home Thursday night and did the ice, heat, ice cycle twice. It felt better by the time I went to bed. However, Friday morning was another story. The left foot really did not like it when I walked on it. I even broke down and took ibuprofen when I got to work. I was at wits end.
How can I prove to the world that I can run in barefeet with my flat feet if this stupid tendon won’t stop hurting?! Doesn’t it understand that this is really important? GGGAAAAHHHH!
Then, I realized this is part of the process. The process of getting my feet acclimated. So, hang on tight, folks, as I take you through some additional steps for getting over the beginning bump of working out with flat feet.
First, I enlisted the help of the physical therapist I had been to in October when I was going to start training for a half-marathon (no specific half, just any half-marathon at this point). However, once I quit going to him, I pretty much just stopped running and working out period. Man do I need to have some stick-to-it-tiveness in my life.
Anyway, I emailed him about the inflammation with two quesitons: 1. How long does it take inflammation to clear up. 2. Should I stop weight-bearing exercise while letting the inflammation heal?
His answers: 1. 2-3 weeks depending on the inflammation, etc. 2. YES! Stop the weight-bearing exercise immediately.
He also said that ice is the only thing that I needed to do (no ice, heat, ice), and that I should do 15min 3x’s MAX ice per day. He also recommended that I come in for an appointment so he can see my foot and give me some pointers on training in barefeet (his company had recently done a mini-seminar on barefoot running – what timing!).
My response since then, I iced for 15min on Friday night. I am planning to call on Monday to make an appointment, and hopefully I’ll see him next week to get new stuff going.
Second, I had an appointment with my chiropractor (I see my chiropractor at least once per month, and I highly recommend this action for everyone – more on that later), and at the end of these appointments, I also have a massage to help the body’s muscles realign with the adjustment or something.
During this particular appointment, I was worried because I was getting a new massage therapist. It turned out that I had absolutely nothing to worry about. She was fantastic and very in tune with the body. It was interesting because they keep a file on me, and she knew about my history with TMJ even though I didn’t mention it. I always get a little freaked out when the massage therapist goes, we’ll need time to massage your jaw for your TMJ, when I have only mentioned that my left posterior tendon is killing me. My massage therapist is AWESOME!
Ok, back to the massage, when she got down to my legs, it was the usual OMG pain in the quadriceps from all the new work they’ve been doing (expected), but there was this excruciating pain across the top of my ankle. She said that this is a band of muscles that the wrist and ankle have because they are the “weak link” in the body. Well, let me tell you, my band of muscles were super tight! She worked on the left foot first, and then the right foot. Her observation was that the “right foot is a lot less gristly than the left foot.” And boy was she correct!
Overall, I felt so much better with my chiropractic adjustment and massage, that I am going to increase the frequency during my early stages of training. I will start with once every two weeks and see if that is enough. I am also going to enlist the help of my physical therapist. Let me tell you, folks, it really does take a village!
This is not the end! It is merely an obstacle on the way to success!
Run 5 – Monday, March 1, 2010 – Uh Oh….
Posted by admin in Training (running, cycling, etc.) on March 2nd, 2010
So, I spent Sunday blogging :-), which gave my unhappy posterior tibial tendon a rest. I will say that I hobbled all day, but I noticed a reduction in pain by Sunday night. This was important because I have a standing run scheduled with my friend every Monday on the wonderful 3 mile gravel loop.
I decided that going ahead with the run would be fine given that I take it easy during said run and wear my orthotics and super stiff running shoes if I don’t feel that it is at least 50% better by 4pm. I also decided to wear my Danskoâ„¢ shoes today as they are supposed to be so good that you don’t need your orthotics with them.
Sidetrack for the Danskoâ„¢ shoes:
Up until today, I had no idea why these shoes were so great or why people loved them so much. I bought mine on the recommendation of my mother, who loves hers, and she bought hers on the recommendation of her foot doctor. Why not? My mom thinks they’re great, and she and I share some foot similarities. Plus, they are doctor approved. I wore them, and I liked them. However, they didn’t make me jump for joy because they felt so good. That is until today.
I now know why the Danskoâ„¢ shoe is so great for flat footed or orthotic wearing people, even without being able to put orthotics in them. Those shoes do all the work for your foot! I mean, my tendon didn’t do anything. The shoe is so rigid that your foot does not have to push off or bend or do anything! It was amazing to my over-worked and inflamed tendon. I was quite pleased with my Danskoâ„¢ shoes on my morning commute (walk) to work, and I had been really worried about really aggravating that tendon.
Back to the run:
Throughout the day I paid attention to how my left foot felt. It didn’t really get “better”, but I didn’t want to bow out of my run since I am establishing a behavior. I decided to go ahead and run, but I had to wear my orthotics and super stiff running shoes. I was very bummed.
We got to the super 3 mile gravel loop and decided to do the loop in run/walk mode. I noticed the difference in shoes immediately. Running in my othotics is like running with a corset on my foot. I couldn’t move my feet to adjust for objects in my way as quickly as when I am “barefoot”. I couldn’t adjust my forefoot at all. I really tried to maintain mid-foot running today, but it was really difficult as my running shoes are definitely pushing me to heel run. Not to mention, I was aware of my IT bands, again. Yes, after one day! I haven’t felt them at all in my “barefoot” runs. AAAAARRRRGGGGHHHH!
However, my tendon was much relieved and made it through just fine. It is happily icing right this minute. I also noticed that I hobbled not at all and the pain was considerably less after my run today in the orthotics. Hmmm.
So, I am now determined to get this tendon feeling better, and to take it more slowly with maybe a half barefoot/half running shoe run. I haven’t decided. I am going to do more balancing exercises specifically for the left ankle. I have found the most effective to be standing on the Bosu® on one foot for 30 seconds. Talk about challenging – definitely be prepared to fall off 🙂
I am still disappointed, but I will say that my right foot is adjusting perfectly. It is no longer sore. All I have to do now is get my left foot up to strength. I think I can! We shall see.
Run 3 (sort of) – Thursday, February 25, 2010
Posted by admin in Training (running, cycling, etc.) on February 28th, 2010
I say “sort of” because it was raining, and I went to the gym. I planned on using the treadmill to run, but I really and truly hate running on a treadmill. I had hoped that the novelty of my new shoes would overcome my dislike. It did not. I only lasted 8 minutes on it before switching to the elliptical machine.
Observations:
On the treadmill, I found it much easier to maintain the forefoot strike. Albeit, I was only on it for 8 minutes.
I did not like the elliptical because I had to keep my feet flat the entire time. Did I mention that I have been told that I have a short heel cord. I am not certain if this is true or not, but keeping my heel down on the elliptical was uncomfortable and felt entirely unnatural in the “barefoot” state. I love the elliptical when I am in my super stiff shoes with orthotics. I was not a fan in my Five Fingersâ„¢.
I did find that my arch on my right foot got really irritated and felt like it was on fire after about 18 minutes on the elliptical. I needed four more minutes to make the goal of 30 minutes. So, I powered through that hoping it wouldn’t be sore the next day. I am happy to report that the burning stopped as soon as I got off the elliptical and did not result in any soreness. As a matter of fact, I was not very sore in either left or right foot or ankle the next day.
Woohoo! Progress!!! Or was it just not as strenuous on machines? Or both?
Run 1 – February 19, 2010
Posted by admin in Training (running, cycling, etc.) on February 28th, 2010
Welcome back!
As promised – PICTURES!
First, I took photos of how I look now in the hopes that later on in this experiment, I will look markedly healthier. Let’s take a look see, shall we?
So, this is the front.
And this is the side - wow, my posture is terrible! Sorry, Mom...
I don't really have much to say about this other than, I had better look better in a few months.
Ok, I have some work to do on the physique, but all that depends on the foundation. How do you like my injinjiâ„¢ stripy socks? I know, they’re hot! I am wearing the Sprint Vibramâ„¢ Five Fingers.
Now, it’s what you’ve all been waiting for:
THE FEET!
Ok, here's the real deal. The left foot is the major pronator. Hence the issues will probably lie with that foot.
Boy are those unfortunate feet or what?
Ok, so let’s talk about my biomechanics. On the first feet picture, note how the left big toe splays out? Well, I mentioned that in my first post, and it is because that is foot that had the lateral sesmoid bone removed. Your foot has two tiny bones, the sesmoid bones, that sit in that big fleshy area just below your big toe. They are sitting in there just like the patella (or knee bone) sits in the knee joint. I think they are used to absorb shock or something. Anyway, because my inside one was removed, I have been told that my toe will continue to splay more and more as I age. I have no doubt of that, but I think that by keeping a careful eye on it, I can somehow try to slow the process and maybe stop it with exercise and sheer force of will.
The next part of my biomechanics, my feet are very fortunate to be in as good of shape as they are because when I was born, the bottom of each of my feet was bent all the way around to touch the inside ankle bone. I wore tiny casts for the first six months, and then shoes that looked like they were on the wrong feet. So, I do not have traditional “flat feet”. I have an arch, but when I put weight or stress (like pushing off while running), my foot flattens out and the arch falls or gives up, as I like to think of it.
Now, onto the first run:
Friday, February 19, 2010, I knew that in order to use the Five Fingersâ„¢ to run, I should probably start on a surface such as gravel or grass. So, I set off to run in a park with an approximately 3 mile loop. My goal for my first run was 1.5 miles straight, which I felt was a little optimistic since I had not been running in a long time.
I started out on grass, but I did not like the squishy wet of it. So, I switched to the gravel path, which was marvelous and fun to feel through the bottoms of my shoes. My first observation was how easy it was to adjust to the surface I was on. I could move around puddles and adjust how my feet were hitting the ground much easier.
Running in gravel or on grass is essential for me at this level of the barefoot game as during the parts where I had to hit the pavement, I could tell a lot of jarring and very bad things were happening to my feet.
I tried to maintain a forefoot strike, but I gotta tell ya, that uses a lot of different muscles than a heel strike. So, I switched between forefoot and midfoot strike through the run as a heel strike is truly uncomfortable and a little unnatural in the barefoot running for me.
I finished my 1.5 miles with a 9:22 per mile average pace. Woohoo!!! Yeehaw!!! As a matter of fact I felt so good that a walked a little, and then did a couple of approximately 100 meter sprints for fun.
The aftermath:
The next morning my ankles (mostly the inside just under the inner ankle bone) were killing me! I walked completely stilted. It was very painful. However, not in a I-just-pulled-something-really-badly kind of way, but in that I-just-had-a-great-and-challenging-workout kind of way.
I took Saturday and Sunday off, and prepared to run again on Monday.