Running to Recovery 2

DJ Research is pacing behind me, reminding me that I need to go to sleep because we have a big weekend ahead, so I'm going to make this post short and sweet.

I ran 10 miles tonight to assess how my foot would perform on the run, and how it would recover.  I am happy to report that I felt GREAT.  My pace was slower than I had hoped, but baby steps.  I'm just happy that I didn't keel over at mile 5.  Upon returning home, I immediately had my chocolate milk, stretched (I know there are opposing views on this issue, but I gotta say, post-run stretching works for me), jumped on the foam roller (ok, not literally), and then iced and elevated.  Right now my foot feels great.  We'll see what happens in the morning.

I will be doing short runs for the next week--nothing over 5 miles--and also some spinning, in preparation for my half marathon on the 20th.  YES!  I'm so happy I will be able to run this race!! :)

Running to Recovery 1

My foot felt great on Friday, so I decided to go for a little run on Saturday.  The goal was 3 miles, even if my foot hurt (due to tendonitis) because I wanted to see how I recovered after that distance.

I started slow.  And I mean S-L-O-W.  It had been so long since I last run, I actually couldn't remember how to run.  My footstrike was sloppy, and I found myself limping although my foot didn't hurt that much.  But I kept at it, and ran 3.3 miles.  I don't think I ever found my stride during this run.

As soon as I got home, I threw back a glass of chocolate milk, and started stretching.  It was evident from the very beginning that my right leg, particularly my right calf, was super-duper tight.  As was my right hamstring.  Well, whaddya know?  Its my right foot that giving me problems!  Perhaps my injury and tension are related?  Hmm....

After stretching, I spent some time with the foam roller, rolling out those terrible knots in my right calf.  Oh my gosh, SO PAINFUL.  I am whimpering like a little kid the whole time (surprisingly, Nugget did not notice the pain I was in and proceeded to sit on my lap while I was on the foam roller.  His extra weight actually helped, I think).  Once I located the knots, I switched to a tennis ball to really target those areas.  At this point, there were literally tears in my eyes.

I then iced and elevated my ankle, and then put on my compression socks.  Result? No pain AND no tightness.  My foot felt great!

So today I decided to go for a slightly longer run.  The goal was 5 miles.  I once again started slow and was happy to discover that my first few steps were pain free!  I still couldn't remember how to run, so it took a while to find my stride, and at that point I could feel my ankle again.  I was feeling really good (though still running really slow), and pushed to three miles before turning around.  My total mileage for this run was 6.68.  By the end, I felt my gait was back to normal, though I could still feel a little tug in my ankle.

Once home, I followed the same routine: chocolate milk, stretching, foam roller/massage, ice and elevate, though the last two steps were rushed since we were headed out the door for last minute errands.  To compensate, I took two Motrin.  My foot feels great, though it does seem like it wants to tighten up.  I'm going to try another massage session before bed tonight and see how it feels in the morning.

These runs were very encouraging.  I'm going to do one more long run of 8-10 miles this week, and see how my foot feels and recovers.  If all goes well, I will definitely run the Marine Corps Half-Marathon on the 20th.  Fingers crossed!

And because I realize all work and no play makes Jane a dull girl, I leave you with a video of a trend I'm pretty sure I started years ago.  I'm so glad its finally catching on.  

Embrace the Spin

While I'm in recovery, I'm spinning until I feel confident enough to run again (which hopefully will be soon).  I'm not a fan of the bike, but like I've said, its such a great workout, I have to keep at it.

The persistence is paying off.  I am actually starting to like spinning.  And I think that its only going to get better now that I have my...dun-dun-dun...Special Spinning Playlist!

I used to run with music, but have since stopped due to safety concerns.  Sometimes I miss my music.  I think thats one reason I'm appreciating my spin sessions more; I can workout with music again.  To those runners who listen to music responsibly while running, more power to you.  To those runners who blast your music while running in the middle of the road, get out of the road or I'm going to run you over.  With my car.

Here's my Special Spinning Playlist:

I like this musical progression because it inspires a gradual physical progression of riding up steeper and steeper hills. Or at least thats how I ride to it.  By the time I get to We Are Young, I am riding at the most difficult resistance at a very slow pace.  For some reason I have yet to understand, I LOVE that feeling.  I feel like I am pouring heart, soul and guts into the ride at that point.  It takes all my self-control not to roar like a wild animal.  I feel so raw.  And so amazing.

At what point in your workout do you feel the most amazing?  Does music help get you there?

Podiatrist vs. Podiatrist

Two weeks ago I promised you a podiatrist story, and I know you have been holding your breath, waiting for it.  Well, wait no more, because not only am I about to deliver my long-promised podiatrist story, but I am also going to tell you a second story about my recent appointment with a new podiatrist!  (I bet you feel like youʻve won the lottery!)

To recap: I hurt my foot on my long run a few Sundays ago, and was hobbling around all week before I finally decided to see a podiatrist that Friday.  In the meantime, I had been icing my foot and keeping it elevated.  On the Wednesday of that week I stumbled upon this video that dealt with a different yet similar foot injury.  Feeling sort of desperate for improvement, I tried massaging my calf in the same way, and what do you know?  My foot felt significantly better!  I was still hobbling, but my range of motion improved dramatically.  Off to the podiatrist I went.

The podiatrist did not look like this, though isnʻt he cute?
Netsuke Podiatrist via nursemyra.wordpress.com

First off, I have to say, she was very nice.  She made me feel comfortable and at ease as soon as she walked into the room.  I told her what was wrong, and that my foot felt a bajillion times better because of the massage, though it was still a little tight.  After inspecting my foot, she said she thinks I may have stressed my peroneal tendons, and based on my research, I had to agree (because, obviously, Dr. Google is my PCP).  Her prescription? Orthotics.

I guess I was kind of expecting her to prescribe orthotics, but I was surprised at how quickly she decided that was the solution.  This was my first foot injury in my adult life.  I donʻt have problems walking, and until this point, I havenʻt had problems running.  Why on earth would I need orthotics?  I did tell her about my minimalist shoes (to which she responded, "Why are you running in those? Because of the trend?"), but rather than suggest a more supportive shoe, she suggested orthotics.  Hm.  I guess thats how podiatrists make money.

Peroneal Tendons.  Foot anatomy is fascinating!
Who knew?  via  docpods.com

I politely declined any offer to fit me for custom orthotics, and left the office.  I was feeling good anyway, and needed to focus on my upcoming race, which I ran well for myself.  My foot did well during the race, but not so well after.  It tightened up again almost immediately, and I was hobbling all week.  Icing, elevating and massage only helped so much.  I was hobbling pretty bad.  It didnʻt hurt as much as it was really, really tight.

I decided to see another podiatrist, one who is affiliated with a local running club.  I told him the whole story, and mentioned the orthotic prescription of the other podiatrist, to which he said, "Stand up.  Ok, sit down."  (Apparently he was checking to see if I had a stable stance.  Since I do, he didnʻt recommend orthotics).  When I told him about my minimalist shoes, he asked, "What are they?" and nodded that he knew which ones I was talking about.  His diagnosis? Peroneal tendonitis.  His prescription?  3 options: 1) rest, 2) physical therapy, 3) take it slow.  When I asked if I could still run my half-marathon in three weeks, he said cross-train and listen to my body.  Run if I feel good.  Donʻt over-train.

He recognized that I ran too hard, too soon in my minimalist shoes, and recommended I take more time to ease into them (like 2 years, as opposed to the 2 months I had been running in them).  He himself runs in minimalist shoes, usually for his shorter, easy runs.  He also recommended I not run in minimalist shoes until my injury is completely healed.

Happy Little Piggies! via squidoo.com

Hallelujah!  I am so happy to find a podiatrist I can work with! (though hopefully I never have to visit him again).  

I am opting for Option #3, and taking it slow.  Today was my first day back in the gym, and though the workout was a little boring, it was still great to be exercising again!  

As for my half-marathon, Iʻm going to do easy runs and lots of cycling, and re-assess myself a few days before the race.  If my foot is still acting up, no race for me.  Iʻll be bummed, but thereʻs so much I want to do over the next few months, its not worth jeopardizing my summer just for this race.

Stay tuned!

Whats the longest its taken you to recover from an injury?  How did you stay active while injured?

Still Recovering

Yesterday I decided to take the day off.  Totally, completely, no workout.  Instead, I gave myself a heart attack:

Chili Mac'n'Cheese.  So bad for you.  So yum.

I ate that entire portion, and was so disgusted with myself at the end.  But it was oh so good.  I can't figure out how to rotate the image, so you'll have to rotate your computer screen.  Or your head.  That might be easier. 

I'm still hobbling around today, almost 4 days after my long run.  I'm concerned, so I've made an appointment with a podiatrist.  Hopefully this podiatrist will be better than the podiatrist that my husband went to see, who responded with incredulity to my husband's report of his recent run, "What?!  You ran seven miles?! With your feet?!??"  Ok, maybe he didn't say that last bit, but thats how my husband tells the story, and its so funny.  The podiatrist I am going to see has ran a marathon and handful of local races, plus she hiked Mt. Kilimanjaro with a broken foot.  I'm taking that to mean she's not afraid to push her boundaries, and not that she didn't know her foot was broken (despite all my husband's joking).

Hopefully this doc can tell me whats wrong.  I know what I did wrong--went too hard too soon--but I want to know what I injured, how long it will take to heal, and less importantly, if I can run my 10-mile race on Sunday.  Ok, maybe that last bit is the real reason I made an appointment...because I've already paid the fee and picked up the shirt!!!!  I don't want to DNS (do not start), but I'm bracing myself for the news that I will have to rest, rest, rest.  

And I find it so ironic that all of the podcasts I listened to today and all the blog posts I read have the same theme: Don't think you are superhuman.  Listen to your body and know when to pull back and know when to rest.  Ok, running gods!  I get it!  Please let me run again!!  

Le sigh.  Seriously though.  I do get it.  I hope I haven't done any major damage, but I am definitely taking it slower from here on out.  I recognize that I am not superhuman, even though I have the cape that suggests otherwise.