X Rays, PT, and a Few Confessions

You are looking at an Xray of a perfectly unbroken left foot. Thank goodness it was unbroken. I admit, I never thought it was broken, but I was a little worried about possible bone spurs, thanks to Google.

I should probably back up a bit...

part 1
I really haven't ran much between the end of February and the beginning of May, due to a foot injury (which I took a week off for in November, but actually started in October), and a knee injury (taking place during the final miles of a very long run in February). A few weeks ago I finally made a appointment for a consultation with a physical therapist in Eugene.

I don't ordinarily see doctors. We have a thing against shelling out money for medical things...unless it's a vaccination or one of us is about to die. (That deserves it's own post, but I have too much to write about already!)..

Anyway, this appointment was for a "Free Injury Screening." I thought "free" sounded good, and expected that I might not get any real answers, but why not go for free?

The female therapist was nice and very professional. She poked around my foot, (my knee injury seemed to have healed, though I couldn't really tell without running on it). She asked me many questions, had me walk down the hall barefoot while she watched, tested and observed my balance and strength of legs/feet/ankles/hips. She took a lot of notes.

At the end of visit 1, the PT told me she would like to "rule out a stress fracture" before trying to treat the source of my knee and foot injuries. Evidently I am a good candidate for something called a "Jones Fracture" .

A few hours later I was in a place called "urgent care" having an Xray done...It does feel a little funny to get an Xray on a foot that you can still walk on. It didn't feel very "urgent", but you can get the pictures there without waiting a week - or two- so it worked out for me.

After the doctor came back from looking at the Xray, we talked "feet" a bit, and he let me know things looked "good" to him. That sounded good to me and I made my next appointment with the PT place.

part 2 
By the time the second PT visit came (only a few days after the first- getting in on a cancellation again), my foot was starting to feel really good. At this point I had 5 consecutive weeks off with no running (plus about 3 weeks off before that, with 2 weeks of a little running in the middle). It took some serious poking to even create any soreness, but my foot still would get stiff/sore after sitting any length of time.

This stuff really works (on knees) !

At this visit, the PT did an even more thorough evaluation. I got to run on the treadmill while she recorded at different angles. Back in the room she measured muscle strengths, leg lengths, and various flexibility. Then she went over her observations with me:

Very high arches in feet (I had a pretty good idea)

Supinator (I had no idea) 

Heel striker (Still.....I thought I was past that!) 

Should wear a cushioned neutral shoe 

Could improve ankle flexibility

 Strong hips and pelvis 

Could improve flex/push-off with hip flexor

Since the soreness has been at the plantar fascia insertion, the very bottom of the heel, and also the outside edge of my heel- leading up to the 5th metatarsal, she called it "A couple of things going on". I didn't get a fancy diagnosis; but, I did get several exercises that seem to be helping. Probably the most important exercise for my foot has been the standing calf stretch, held for ~1 minute, three times a day.

part 3
After that appointment, I decided that if I could run on a treadmill for 5 minutes, I could run outside.

I immediately left the office with my running clothes on and went to the Rexius trail for a short fix. The PT had told me that if I felt ready to run, to transition slowly...so I ran for about 20 minutes, easy. It was obvious I had lost a lot of speed and endurance during the time off. I was also a little nervous and paid close attention to my foot.

I thanked God while I was running, talking to Him trying to seek His will. And I thanked the Lord after the run. I desperately hope to have His blessing on my running. I very much would like Him to guide and heal me so I can run STRONG for Him (and me) again.

Since then I have been running every other day or so...or two days running, two days off. None of my runs have been over 4 miles. I don't want to push it.

I'm using my heart rate monitor to keep at an easy heart rate while rebuilding my base. My goal is to keep my heart rate under 140 BPM, which fits a formula from before my injury ( I really should get a new resting HR number).

About 3/4 of my runs have been on the treadmill, for multiple reasons: controlled terrain, kids are right with me and I can go any time of day. The first run I did on the treadmill was eye opening...

I turned on the treadmill, fully hooked up to the HRM and watched the numbers..climb. I turned down the knob on the lovely, rickety, belt-rubbing-against-the-edge, FREE treadmill (I am grateful!!) to the lowest setting on "Aerobic", then down to the "Fat Burn" setting.

My heart rate kept climbing....up and up. I was able to run at about 140 BPM , but my average pace that run was 11:15/mile for 3 miles. Six months ago I ran a 13.1 mile training run at less than 140 BPM at 7:50 pace.

Awesome.
haha.

I am still grateful...

and unworried about an 11:15 pace.

I'm still training under that same heart rate and the pace is starting to get a little faster. I am at about a 10:30 mile now on the treadmill, but managed 3 miles under a 9:45 pace outdoors yesterday. I'll take it!

I really have no idea what's in store for me with running for the rest of the year. This is where I admit, my only goals at the moment are to run without injury, steadily increase my base, and appreciate each moment I get to spend doing it.

Part 4 Faith stuff
There has been lots going on besides running with me. The boys and I have been spending much of our time "just us" lately while my Husband has been spending time with his grandma and family. There is a lot going on behind the scenes there, and the Lord is at work in many lives while she is in hospice.

I am so very proud of him for stepping up to take care of her. I know he feels torn because he is missing time with us, but he is setting an example for our boys that I hope they will always remember. A man keeps his promises. A man takes care of those who cannot care for themselves.

Our friends have stepped in and offered help to us. Tonight I am blogging because a few of them whisked my boys off to watch a small circus perform while I caught a break. Acts of service are what defines a life worthy of being called a Christian.

Often I feel like I am not doing the right things, or enough things...and then I read something like this blog post, which reminds me of God's top calling for me at this season in my life.  It really is not about how much one does, as it is the attitude it is done with.

I appeal to you therefore, brothers, by the mercies of God,to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.      Romans 12:1

I am glad to have had the time off of running. It has been a struggle for my spirit more than for my body.  

This might sound odd, but, in a way, I feel like I have spent some time in a cocoon. Now the cocoon is starting to crack. I'm kind of excited to see what's underneath. I don't know if these wings will be fast or slow, or shiny or rough. But this much is certain, they are ready to learn to fly again!

Highgear Alti-XT7 GPS + HRM watch review

Highgear offered me a chance to test their Alti-XT7 watch. I have been training with a GPS/heart rate monitor (HRM) for almost 2 years, but thought it would be interesting to explore another brand and see what it had to offer.

What caught my interest most about the Highgear XT7 is that it not only provides GPS and HRM data, but also offers an altimeter and barometer (something my other watch does not).  I would not have expected to find those features on a GPS running watch that retails for 200$.

Product details
The Highgear Alti-XT7 package comes with the watch, the charger (USB - also used for uploading data), and a heart rate monitor with chest strap.

The watch face is smaller than many GPS watches out there, but the numbers display large enough to read easily. The backlight is bright and makes the watch easy to read while running at night.

Some of the features

• Navigation: Stores 100 waypoints, 25,000 track points
• Speed/pace: monitors speed, distance, pace
• Altimeter: Displays in feet or meters, must be set for each use -2,306 to 30,038 ft
• Barometer: Uses readings to forecast 6 hours ahead, must be set each use 8.85 -32.45 inHg
• Thermometer: Displays in Fahrenheit or Celsius +14f / -10C  to 122F / 50C
• Heart Rate Monitor: Chest strap and monitor with user-replaceable battery, water resistant
• Chronograph/Run Data
• Time/Alarms: 12 or 24 hr, time/day/date' 5 daily alarms, dual time zone, 
• Other: displays in metric or imperial units

Cost 
Listed as 200$ on the www.highgear.com website.

Software

Highgear provides software (available as free download) to put on your computer.

It is not complicated to use, and it provides good details for each run's speed, heart rate, and distance with graphs.

(Click to enlarge photos of software)

For navigation
Waypoints can be stored on the watch and reviewed later in the software.

Units and laps

You can either pre-set the watch to autolap in miles or kilometers, or lap it yourself for shorter or irregular distances.

If you lap your watch at 1/2 mile, or use irregular intervals, the data will be shown as a time (i.e. 3:10) and not a pace (6:20/mile). It will display your speed in miles/hour for you (great for cyclists!)

Mapping

Map also will show mile/KM markers and street names

The software also connects with Google maps and will display your run on an interactive map that can be seen in street view or as a satellite view.

Pro 

• Easy to read display, even in the dark
• Adjustable autolap 
• Battery lasts up to 8 hours in GPS mode, and can be charged with portable USB charger or solar charger (bought separately) for longer events. 
• GPS can be turned to "indoor" to extend battery life (Maybe my favorite feature, this makes it good for regular watch wearing. Battery lasts weeks this way) 
• Water resistant, 30ft
• Does not come off easily (secure)
• Heart rate monitor is very comfortable and compact
• Heart rate, weight, height can be set to personal numbers for zone training and caloric burn
• Route will show you your route as you go, so you can follow it back home! 
• Waypoints can be saved for future navigation
• Displays multiple combinations while running: actual pace, calories, max HR, time running, altitude, barometer, and more
• Charger/data uploader easy to use and fast

Con

•  If you change modes while running, it takes some time to scroll through battery life and other indicators (15 seconds +/-) before pace is displayed.
• Watch appeared to show actual pace while running, not average pace per lap. You can look at each run's average pace at the end of a run on the software. 
• Software could be improved.  It would be nice to be able to upload directly to online training logs.

Final review thoughts
Features I like best about the watch are it's readability, comfort, and the accuracy of the heart rate monitor. It would be good for heart rate training, if using laps longer than 90 seconds. As a GPS watch it is very accurate, measuring within .1-.2 miles of another GPS watch during 10 mile runs. I really enjoyed using this watch for my long runs where I wanted reliable heart rate readings and good tracking.

It has a few bells and whistles I am not used to. I am not a techno-pro, but it wasn't hard to figure out how to set the altimeter or barometer, (see below), Finding the right settings/displays while out on a run is a matter of practice.

The altimeter and barometer could be lifesaving features in certain situations. (Imagine being out on a high mountain trek and reading the forecast: temp should drop 20 degrees in 6 hours and snow coming.).

Also, I love that I can wear this watch as a watch, not just for running. All I have to do it turn off the GPS mode and it lasts for days!

I would recommend this watch to those who are serious about trail running, (and not-so-serious about the track). It would be a great watch for ultra runners, endurance cyclists, hikers, snowboarders and skiers.

***

Instructional videos that Highgear users might find helpful

Setting the altimeter

Setting the barometer

Connect with Highgear on Facebook HERE, or Twitter @HighgearUSA

Feel free to post comments. If you ask questions here,  I will either answer, or try to help you get an answer.
   Thank you!
      -Raina

Heart Rate High/Low Game & Grateful

I find my heart rate monitor most useful to govern my easy running- to make sure I am not running too fast. If it is not a speed work session, I keep myself in check.

Very rarely does it happen that I have to make sure I am not going too slow. Most often I run by feel, moseying at a comfortable pace (which may be 8:00-9:00 minute miles), checking the HRM from time to time.  My heart rate usually happens to be right within the range.

Sunday, I felt good.
I mean I felt GOOD.

It was long run day, and my monitor kept showing ludicrously low numbers in the first mile. I decided to go with it. The results? My first long run ever (outside of races) where I ran every mile under 8 minutes. At twelve miles it was fairly short, but my HR stayed under 140 (my target top end for easy). My calves had no idea what hit them.

This happened a few days in a row. Low heart rate>>>run faster to try reach the 139 mark.

Five days later they were still sore to roll out (but not to run).This little game of seeing how fast I needed to run to stay at the top end of easy range was maybe not-so-bright, but I was curious. 

I missed an interval workout, concerned that maybe I had strained my calves. Since then, I have decided that if my legs feel sore, that it means I really need to be in RECOVERY range (easier than easy).

Fast forward to today...
Interval session planned.

I spring out of bed on 5 hours of sleep, hit the road in 37F and expect to see my HRM in the 120's. Instead I can't make it down the driveway (easy pace) without seeing it hit 161- which is my 5k interval zone. WAY too high.

I slow down a bit and figure it will ease up...and it does, a little..to the 150's. Still 10 points too high. I could not get it to settle down.

Temptation calls...I considered taking the monitor off.
Instead I took off my ipod to see if it was interfering. Yet the numbers were still jumping from the 160's to the 170's and my max is 173!

It never felt like my heart was going to leap from my chest, but I decided to behave myself and abandoned my interval plans.

At home I took a nap, (or tried to) for about an hour.

After lunch I went out again and there were no issues with keeping my heart rate under 140, going at 8:30 pace. So I finished off 5x1k at 5k pace- never going above 161.

Now I just need to figure out how to run my intervals hard enough to get in the interval zone.

Gratitude

Thankful to enjoy running, and LIVING, here in this small town. 

Photo of Mary Beckley Bridge, built after the flood of 1964 washed out the old bridge.

Thankful to be a mom to these boys, and a wife to their dad.

Thankful for my health and my family's health.

Thankful to have a river for a playground.

Thankful for simple pleasures: Coffee, hot showers, a full freezer/pantry.

Thankful for the opportunity to home-school my kids, and to see two of them reading! 

Thankful for freedom and the men and women who work (have worked) to protect it.

Thankful for cousins and aunts and uncles and grandmas and grandpas who are just a shout away.

Thankful for friendships.

Thankful for a savior who would love and rescue me, despite my numerous flaws, faults, shortcomings.

Thankful for some quiet time, changing seasons, things to come.

Heart Rate Training

I am adopting a completely different strategy than I had planned : Blog less, Blog faster. We will see if I can stay on the wagon for awhile...

Running by heart rate

In the last few months I have been diligently working to repair and rebuild my lower legs from injuries sustained during my April marathon, and trying to return too hard too quickly. I had my first double digit run in over 8 weeks last weekend. It felt great- in a foreign way. I would like all of my long runs to be at least an hour and a half in duration, regardless of what I am training for.

Most of my running has been in the "recovery jog" to "easy" heart rate zones, the idea being to increase blood flow to my legs, maintain and improve aerobic fitness, and give plenty of rest to the sore areas. A few strides have been thrown in for fast-twitch fitness, but only if my leg feels “good to go”, and there have been one or two runs that had 10-15 minutes of tempo.

To train by heart rate, I follow a simple formula found on Pfitzinger’s website. Using my max heart rate of 172 (you can determine your max with a simple heart rate max test), and my resting heart rate of 41 (Yes, I realize these numbers put me in the “freak lady” category, but it’s a genetic thing), I found my heart rate reserve: 131 (172-41=131) and calculated all of my training zones for heart rate. If you want to do this, multiply your heart rate reserve by the proper percentage and then add your resting heart rate.

For anyone who does not own Advanced Marathoning, the standard heart rate intensities Pete Pfitzinger suggests are:

Workout type	% Heart rate reserve
VO2max	91-94
Lactate Threshold	77-89
Marathon Pace	73-84
Long/medium long	65-78
General aerobic	62-75
Recovery	<70

For the past 8 weeks or so, I have paid little attention to pace, but tried to keep my monitor showing between 110 (low end) and 139 (high end) for an easy run. It’s  required serious patience, but I’ve seen my average pace improve by about 30 seconds a mile, running almost exclusively easy and keeping at the same 137 heart rate avg. There are days when it is slower or faster depending largely on how much sleep I have had, or how hot it is.

My mileage has been darn low for me, but I am rebuilding that with the goal to get back to 40+ MPW for several weeks before starting some solid 5k speed work. I’ve been tempted to start Vo2 workouts sooner, but increasing mileage and adding in new speed work is a dangerous combination. I can wait.

I know my first race back might be ugly and tarnish a record I have been proud of, but I am itching to get a real feel for short races. I have only ran two 5ks since getting serious about running a few years ago, and really have only ran 4 or so 5ks- ever. I think I am ready to give it a good stab and see what I can do. Every race is a learning experience. The nice thing about the 5k is that it shouldn’t take a month to recover from, so I can have fun re-trying :)

***

Church

OK if you are still with me here, or maybe you are just joining in, church is something that I enjoy. It has not been a place of ritual, but rather a family of about 50 people (give or take) who have common beliefs, want to grow in their understanding of God's word, and in their living it out.

This last Sunday, a man I deeply respect resigned as our pastor.
He has been our pastor for 10 years, 7 of them unpaid. He baptized me two years ago and my son last year.

I could go through every person I know (living) and find no one who better fits the requirements to lead a church. He always taught from the Bible.  He is not a perfect man, but he will admit this and has many times used his own failings to demonstrate to those of us willing to sit and listen each week, what God had to teach him. I have seen him grow in humility, love for others, willingness to sacrifice his own wants/needs, and in many other ways as our leader. His wife is a fine example of the Proverbs 31 woman, and his children (now grown) have always been quick to respond to his advice. I have never seen him raise his voice.

His departure came as a big surprise and happened very quickly. He told us he had prayed about it and that his reason for leaving was "It would not be possible to effectively pastor this church any more." and that he "Also has a family to pastor."

Since I am not in our church's leadership I really do not know what might have happened to send him packing his bags, but I am SAD. Sad that my kids will not have his spiritual/Godly influence nearby. Sad that we might part ways with the remaining people of our church during all this confusion. I am ANGRY that things got to a point that he felt he needed to resign, and that nothing was done about it before it got to that point. And I am SICK that a very good man is leaving - obviously feeling his hands are tied and that he would be better used elsewhere.

But I trust.
I trust that God will have something much better planned for him and his excellent family somewhere else. Somewhere, another church will gain an excellent leader. And I trust that in the end, in heaven, where everything is without sin and all of us are under the One, Perfect, Holy leader, there will be unity. And ALL of this will ALL make sense.

Proverbs 3:

⁵ Trust in the Lord with all your heart
    and lean not on your own understanding;
⁶ in all your ways submit to him,
    and he will make your paths straight.