Category Physical Therapy

Je suis prête

On the heals of our first ultra we ran our last long race/runs this weekend, a combo 5K/15K street race followed by nearly 19k on our usual trail loops on Turkey mountain to complete the distance. As mentioned in recent posts Trex has been bouting with injury and this was our last chance at a solid long run before we start the taper.  In total we logged 24+ miles, just shy of our goal, but a strong comeback in my opinion, in spite of the significant amount of pain we both experienced during and now after the runs.

Speaking of heels, it seems that mine took a bit of a beating during our 5/15K combo which was made worse on the trail, and now I have a nasty swollen red lump at the back of my heel that hurts quite a bit when I walk. So I am elevating it and icing it in hopes that there is no real injury, because being injured this close to our race would “sucks major donkey balls,” to quote my RH.

having a plan B–an alternative exercise routine to stick to during downtime, is extremely crucial for your mental game.

I took time off running and have been cross training with Trex since I frankly didn’t want to suffer injury as a result of over training, and had had a few early signs of things growing a bit unhappy with me right about the same time his foot started giving him fits. So in a show of solidarity and to grow my cross training muscles I joined him in his downtime in efforts to minimize the impacts of our grueling running schedule on my own body. Frankly I feel it did us some good to take some time to do more alternative exercises. I think we both needed to find some greater balance in our approach to running and sometimes being forced to is how it has to happen.

In an effort to maintain my cardio and core strength I have reacquainted myself with the love of the water, and have been swimming in addition to doing stationary bikes and weight exercises along side Trex. We also tried aqua jogging which I find to be quite awkward, although a good cardio workout, when done without the jogger belt. It will take more time to get used to this exercise and in the end it is rather boring which makes it more of a challenge to maintain focus while doing, that and frankly I feel ridiculous doing it!

But the key take away from this experience, for me, has been that having a b plan–an alternative exercise routine to stick to during downtime, is extremely crucial for your mental game. I for one found it very beneficial to be productive physically, even if it wasn’t gaining me ground in my running, because it has been a chance to practice fighting off those pesky mental demons that like to taunt and try to scare me into thinking I’m not ready.

I fully understand the impact to my bodily training by not running. It is extremely difficult to face a race feeling that you may be under prepared physically, but it is crucial to remember your training, and be prepared to face down those mental demons that try to tell you that: a few weeks of not running has undone nearly 2 years of base training. A BOLD FACED LIE!  I am using this time to hone my positive self talk skills, practice how to be supportive to my partner–who is facing those demons daily, and just as importantly to slay my own demons.  And after yesterday’s battle on the streets and trails I know that my plan B has been working. Je suis prête. 

Rehab and PT

I’m still dealing with the fallout of the my injuries unfortunately.  It’s been 3 weeks since I’ve really run any distance.  This is more than mildy depressing due to the our upcoming 50K and 50M races we’ve already planned out, paid for and been training for.

I went to my GP who bascially said, “Beats me what’s wrong.” and prescribed Naprosyn aka Naproxim aka Alleve as an anti-inflammatory.  He did get me a referring to a sports injury specialist who was also “Beats me what’s wrong”.   I have so little faith in our medical industry and based on personal experience justifiably so.   WebMD has proven to be as valid if not more so in my findings.  I won’t go into my medical history but trust me, my opinion is justified based on my interactions with the doctors I’ve had over the last 20 years.   Anyway bottom line is X-Rays didn’t show any stress fractures of the bones which barring a more detailed analysis using MRI or something called a bone scan (might be the same thing) indicates the problem is stressed and inflamed nerves and tendons/ligaments and irritated end caps on the bones.  This translates to metatarsalgia and Morton’s Neuroma.  The cure?  Stop doing whatever it was that caused it.

But my ability to go long is taking the hit I’m sure.

In the last 2 weeks I’ve been doing various low impact sports, indoor bike, two types of elliptical both with inclines, water jogging and various weight machines for upper and lower body strength training.  One thing I’m finding is training for an ultra gives you the ability to ignore the passage of time to some degree.  You can do something incredibly boring like pedaling a ‘bike’ indoors for an hour without much mental effort.

One of the oddities is I’m having a very hard time cranking my HR up due to lack of musculature development for these particular exercises.  My muscles give out before my cardio system starts to get taxed.  An hour of bike at level 12?  100 BPM but quads are tore up.   Followed by an hour of inclined elliptical at level 15?  105 BPM with quads, hams, calves hurting.  Not remotely close to breathing hard.   An hour+ of aqua jogging?  98bpm but calves cramping up.

It’s getting better in terms of I’m seeing fairly rapid capacity in my ability to bike and elliptical for longer times, it’s just different muscles than I use for running or rather they’re used in different ways, just enough to be pretty interesting from a science/technical perspective.

I feel I am improving my ability to go vertical, my quads especially are feeling the heat with that background burn that indicates you’re tearing down and building muscle fibers.   But my ability to go long is taking the hit I’m sure.

Another interesting factoid is how quickly my resting heart rate started climbing up.  It’s 3 beats higher now than it was pre-injury.   How quickly we start to lose our capacity is just interesting to me in a morbid kind of way.

This weekend I’m going to do some Carls, at least 2 or 3 hours if I can.  On Sunday I’m going to run some easy trails and try out my new shoes, Sketchers GoRun MaxTrail 5.  Sketchers?!  WTF?!  Well a fair number of runners say these are sleeper shoes and are far better than one might think considering the brand.   Sketchers apparently has upped their game in the last couple of years and their shoes are getting pretty good.  Allegedly.

As I’m desperate to find shoes that I like with the demise of my Lone Peak 3.5’s I’m willing to take a chance on them.  And if they don’t work out then back they go.

I tried the Hoka Bondi 5’s given their ridoculous stack height which I hoped would equate to more protection for the damaged feet and frankly there wasn’t anything about them that I liked.  Nothing I disliked but nothing I liked.  And they left pain points on my arches toward the heel side just walking around on them.  They weren’t very ‘cushy’ feeling either given their stack height.  Almost like a brick in comparison to the Hoka’s I tried on back in early 2016.

I have a pair of Hoka Napali’s waiting for a shot as well as so many people seem to think they’re a throwback to the Clifton 3’s.  Frankly just standing in them I don’t feel it but I’ll withhold judgement till I can get them out on the street.

With less than a month till our first 50K I’m not really feeling that great about it.   🙁

021118 Rest & Retirement

Unfortunately I have learned the hard way I probably should have rested my foot a bit more after our 20 mile run, and that is time to retire my Clifton 4’s. How exactly do you know it is time to retire a pair of shoes?

“had I opted for the new shoes I might have been saved from running like Quasimodo”

Well for starters, we track our gear mileage (mostly) in Garmin Connect. According to my logged data they have less than 300 miles on them (286 to be exact), but after a resurgence of knee (ITB) and foot pains I think their time has come.   But with long distance running (at least for me) it  can be difficult to identify the causes of the many aches and pains that come with the territory. As example, I’ve had a flare up of Extensor tendonitis for over a week following our 20 mile.  Attributing this most likely to overly tight laces on the Escalantes, I decided to go back to my Cliftons for the next long run, instead of risking further injury, if there was an issue with the fit of the Escalantes besides the lacing. I also opted to stick to our training run instead of resting my foot. This proved to be the wrong choice(s). After about 30 minutes into the run my Extensor tendons were very very angry (probably not really the Hoka’s fault), and by about halfway into the run my ITB issues flared up, which I was probably caused by bad form due to the various pains, as well as the old shoes.  While it was only a 10 mile run, it proved to be more than I should have done and I probably at the very least should have worn my new Clifton’s which I purchased at the same time as a back-up in case I didn’t like the Escalantes. (Yes, I have back-up pairs of shoes just like Trex, it’s not a girl thing, it’s a runner thing.) But had I opted for the new shoes I might have been saved from running like Quasimodo that last mile or so, as well as the extra time with ice on my foot and knee.

That brings me to the topic of post long run selfcare. My post long run recovery routine might be a bit time consuming, but it is extremely crucial to helping me get back on my feet (literally). I known some runners who don’t do much beyond a little icing and some anti-inflammatories, but for me personally I take a more holistic, whole body approach to help revitalize my sore and worn down body after a hard long run.   I am sure some of this is phycological as much as it is physically beneficial, but I am a big believer in mind over matter so I stick with what I ‘think’ works and that’s that.

My typical post run routine:

  • Chocolate Milk – Great for lifting the spirits and providing much needed nourishment as your body begins its repairs.
  • Banana or Other source of Potassium – Helps keep the cramping at bay
  • Caffeine – It like a nice latte or Yerba Mate to give me a little bit of recovery pep
  • Hot Epsom Salt & Cold Baths  –  To warm up or cool off and to speed up recovery I alternate hot, cold, hot Epsom salt & essential oils baths because it is an easy way of applying alternating heat and cold to all your muscles and joints in need, and is most often recommended for reducing inflammation and promoting repair and to help alleviate stiffness and soreness.  I have found when I skip my baths that my aches and pains last much longer. I often take a lacrosse ball and gently roll my legs and feet while I soak in the hot/warm water.
  • Arnica Gel (Arniflora) – I rub this gently into sensitive injury prone spots instead of other topical rubs for muscle pain and inflammation. I find it is much more effective and I add a little bit of peppermint oil for the nice cooling sensation.
  • Coconut Water or other Electrolyte drink through the day
  • Gentle Yoga  –  I do a couple of hip and torso poses in order help open up my breathing and to allow better circulation. I am careful to avoid doing any poses that pull the overworked tissues which would cause further tearing.
  • Keep moving – I find house hold chores like folding laundry and doing dishes keep me moving and from stiffening and turning into Rodin’s Thinker like we saw in Paris many years ago.
  • Relax & Enjoy – The above regiment really helps me relax and to enjoy the sense of accomplishment that comes from having completed hard run no matter how well I did or didn’t do.

A note about Cold baths – I fill my tub with only cold water just past my hips immediately following my first hot salt bath. I sit with my entire lower body immersed for 10 minutes more or less depending on my soreness levels.    Pro Tip – Find a distraction like watching funny clips on YouTube to help you ignore the shivering pains of the cold. (I suggest not holding the phone/tablet however as the shivers may cause you to drop it in the water.)

So in summary, pay close attention to indicators that shoes are due for retirement based on mileage and visual inspection of the shoe soles, and always attend to the body post long runs as you only get the one (at least according to some); and it sucks to get sidelined due to injury, especially when running is what you do to maintain weight and stress relief. For me personally without running these days I will probably go a little crazy and eat my weight in cake or banana pudding (I really like cake and pudding.)

ITBS getting better results with…

Life and #notrunning have gotten in the way of making inane posts on this blog lately.  But I do have some news that I feel is worth sharing.

Nothing says kink more than buying some ankle cuffs and restraints and doing some physical therapy with them.

It’s about ITBS or Iliotibial Band Syndrome aka the outside of my knee hurts when I run.   I’ve been having issues with this all summer long starting back around May.

I’m happy to say that I’m finally seeing some progress in being able to run pain free both during and after.   The thing that seemed to finally make an appreciable difference is buying some resistance bands and some ankle manacles.

Here’s some links to what I’m using (no affiliation) with my notes on them –

Resistance Bands   –  These so far are doing okay.  I had some longer not looped straps that broke pretty easily.  I combine the medium and the heavy bands.

Ankle Cuffs – These work pretty well.  I used a couple of carabiners to connect the loops on them together and put the band in the carabiners but got tired of the rattling so now I put the cuffs through the resistance bands instead.

Nothing says kink more than buying some ankle cuffs and restraints and doing some physical therapy with them.  Just be careful, if you break a band it can sting like a well something that stings a lot.  Now if you’re into that then great.  If you’re not then it’s not so great.

After adding the cuffs and resistance bands I started seeing more improvement.

My current routine:

  • 2 or 3 times a week is to do 2-3 sets of 20 reps of sidesteps each direction
  • 2-3 sets of 15-20 reps of front kicks and back kicks
  • 3-4 planks of between 1 and 2 minutes each
  • 2 sets of 15-20 curls with 35# kettlebells, holding both at the same time
  • 2 sets of 15-20 squats while holding 2 x 35# kettlebells
  • 2 sets of ‘until my ass can’t take it anymore’ of bridges.

The biggest thing that seems to have helped, although it’s correlation not necessarily causation, is adding the resistence band’ed side steps and front and back kicks.   I dropped clamshells and… something else in favor of those.

But finally as of this last labor day I was able to do a 5 mile trail race at about an 11:15 pace and not experience any significant pain (other than falling twice, once on each knee, stupid rocks) from my ITB area.

Not Running Equals Free Time

So since I’m now at the end of week 1 of my for real #notrunning I find myself with free time.  Normally I’d of gone for a 2+ hour run this morning, add in travel time, shower time afterwards and since I didn’t go on a run I had an extra 3 hours to my day.

that it’s like doing it for the first time all over again”

Sadly I spent it spending money, getting weed and feed and grass seed for the lawn, some PVC fittings to make a set of push up / dip bars out of some 1.5″ PVC I have laying around from one of my many projects.

Saturday I spent my not running time cutting down a bunch of overgrowth in the yard.   So there’s definately value in not running.

But I’ve spent the last 11 months of my life running 3 days a week or more and now it feels strange to be doing that.

My running partner is still doing great, putting in all the miles I’m missing out on.  She ran 10 miles this morning.  Since she was wearing my Fenix 3HR it’s almost like I ran it in a weird way so that’s something I guess.

My replacement pair of Paradigm 2.0’s have been sitting staring at me waiting for me to try them.  I had to go a full size up to a ridiculous 14 since they don’t make 13.5’s.   The 13’s were just too short for me after 3 miles.  I have black toenails on both feet from the size 13’s and my toes hitting the end of the shoes.   The 14’s are too long by a bit but the rest seems to fit so why not.

I reset my Stryd back to a calibration factor of 1.0.  I’d dropped it down to 99.5 for the half marathon and it was off by about .2 miles over the 13.2 miles. Setting it back to 1.0 and I’ll walk it back down again and see where it’s the most accurate.

I need to work on my stride/gait.   Do the ‘altra run’ following their recommendations.  It’s just so abnormal to me that it’s like doing it for the first time all over again.   But that’s what it felt like when I started 11 months ago so I guess I can do it again.

I’ve been doing my PT daily, a combination of side steps with resistance, clamshells, bridges, planks, curls, shrugs, crunches, sideways leg lifts.   My knee definitely feels better after the last week of #notrunning or possibly the PT.  Or a combination.   Regardless I’m not running till 6/6.   Then I’m going to restart my full marathon training based on the Stryd plan.

Anyway that’s where I am, didn’t want two weeks to go by without some signs of life.