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!

Christmas : Part 1, Training Updates, and Other Scattered Thoughts.

It's not like we couldn't just walk out the front door and cut one down in our yard. We live in the "timber Capitol of the USA" after all. But one from our yard would have been thinner, too tall for our ceiling, and just too easy.

So...off for another family tradition!

The adventure begins with a short drive to a semi-local tree farm.

Then we look at a few trees, find a nice one, and walk around in the near-frozen acreage (with happy thoughts that it isn't 40 below with whipping wind) for two more hours. (This is excellent cross training, by the way).I suggest a few trees, and Nathan sticks out his tongue. Hubby says they are all too tall, or too fat, or too (Fill in the blank) for the corner we will stick it in. I know he's right....I just have a problem :  it HAS to be tall.

After looking at every tree on the site, making fun of all the ugly ones, arguing about the perfect one, we select the VERY first one we looked at. (I see a way to save some time here).

Then we spin around on the giant swing 3 or 4 times, acting silly, until we finally get cold enough to go pay for our tree.

  We get some warm beverages while the extra junk gets shaken out of the fir, then throw it in the rig.

Wing-Nut had a little meltdown over his hat, but was fine after he got a candy cane. :)

 

We had "fun" and it is surely one to remember. So glad Christmas is NOT about the tree though :)

***

Faith stuff:

I came a cross these verses in reading this week, and have been keeping them close to my heart:

^{2 Corinthians 5: 17} Therefore, if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new.

^{2corinthians 5:20-21} Now then, we are ambassadors for Christ, as though God were pleading through us: we implore you on Christ’s behalf, be reconciled to God. ²¹ For He made Him who knew no sin to be sin for us, that we might become the righteousness of God in Him.
***
Training stuff:

I took a big leap this week. It's not a mileage jump I would recommend to anyone, but since it is NOT totally new mileage to me, I felt comfortable doing it. My legs are happy!

I feel it is important to note that almost all of my running has been easy: a little threshold pace, a few strides, but lots and lots of easy and recovery running...and recovering from easy running with running easy. A few of those runs were on the treadmill, which I am glad to say is still working. Can't beat free! Although, Amanda's treadmill and youtube combo sounds pretty good! At the end of my long run today, I felt like I could have gone a few more miles. My plan for tomorrow doesn't involve any running, just a big nap.

Have a great Sunday!

Running Store Revelations (or the treadmill never lies)...1600 & Fishing.

The treadmill never lies

Yesterday, while my boys went fishing, I went into the local running store and asked if they thought I had high arches (it kinda looks to me like I have them).

The gal there asked me to stand and bend at the knees with my feet shoulder-width apart. Upon her watching, she informed me, "Yes, and you're a neutral".

Whoa. Back up there, missy. "Are you sure?"

She rechecked. "Yes."

That's kinda funny, since I have been analyzed before as an over-pronator (most women are). "I have been running in stability shoes for two (almost 3) years, and you're telling me I am a neutral?"
She nodded her head.

"Really?" She nodded her head again.

I was in total doubt. I am a skeptic anyway...but this was pretty hard for me to believe.
"Sorry to push this, but I got analyzed before and I was wondering....Would you mind doing the treadmill video tape thing?"

"Sure."
She was confident. She cued up that puppy and let me run in my jeans for a bit longer than I did the last time 2+ years ago.

Then she played it back for me.

Sure enough. As she pointed out, I strike on the outsides of my feet and roll in, but only to the center (maybe a smidge more on the left foot, but not enough to warrant stability shoes.)

We talked some more..about what might happen if you are a neutral wearing stability shoes. Two things might crop up: ITBS and/or ankle issues. And it might explain the odd wear pattern on my shoes..to the outside on the right foot).

I purchased the sports bra I found on clearance and a few gels. I needed some time to take it all in. I left with my mom (who had the baby-- THANKS MOM!!!) and we talked. Then I doubled back and went for a pair of shoes (and ran into my friend Tami on the way back!...thanks for the fashion input!).

She was busy this time and I got a different clerk. We'll call him Specs. Specs was the guy who analyzed me in 2008. He didn't believe I was a neutral, so he made me do the standing test.

I mentioned to him I got injured about 5 weeks ago and had a marathon coming up. "I wouldn't do it," He said. I smiled.

"I am going to do it." (thinking..."If I can"...) "Airfare is paid for. I registered in October. And I have seen a doctor (kinda defensively)."

"You only live once." He said with a shrug.

He got me the shoes, I tried them on and ran in them. He recommended I take my time to get used to them (working them into my other shoes). I bought them.

While at the counter he asked, "What race is it?" I told him it was Boston.

"Oooooooooohhhhh. I haven't done that one."

"Why not?" I asked...curious to get into the brain of another runner.

"I really want to be in my best shape when I do," He replied.

I smiled again.

I took the shoes and left.

***
Being a neutral is like winning the lottery...Here I was running around in stability shoes, when I could have been wearing some nice Asics Piranhas the whole time!! The world of racing flats and discount deals is just beyond the door.

***
Training stuff:
I think I am still recovering from the 20 miler...or my calf was still sore from weights Saturday (quite possible), when I headed out in the rain today. I haven't done any speed work since the disastrous tempo that took me out for three weeks with a mysterious ankle injury.

Another blogger, Danny, (thank you) suggested that I do a few 1600's (but not too many) between now and the race.

I'll be honest here. I have not felt like my legs were ready for that yet. But I know my time left is very short. I decided to keep it near 6:18 each (if it could be possible to go that pace)I also decided to stop at two, just to make sure I could LIVE to run another day (if injury issues cropped up).

I wore the new Brooks and after 5 miles of warm up, I hit the first 1600. Really- I wasn't sure if I could even go under 7 minutes- but I misjudged where the mile marker was (it's been 6+ weeks!) and when I saw it, I had to hold on. I finished in 6:07. The about 1600 recovery, but I was still tired. This one was an easier effort and a slower 6:25. It's very hard to judge my fitness from just these two....But I feel better for trying.

I definitely want to get to my race in one piece, so I am not going to go crazy with this stuff at 20 days out. Just trying to regain fitness I lost. And tomorrow I may be able to run (at an easy pace). Each run is a GIFT.
Hope you all have a great week!!!
***
Fishing pics:

Thanks to my dad and Jon for taking the boys on a fun excursion (in Eugene)!

They had a good time- even though the fish were very tricky =D Monday.

WEIGHING IN on the WEIGHT ROOM and other topics...

I left the weight room a few hours ago and can't help but feel:

• on a RUSH to be back at it consistently
• satisfied to have put up some heavier loads than last session (still not squatting my body weight, but doing high rep)
• amazed (still) at Abby's video of herself doing 9 (yes 9!) consecutive pull-ups
• and also curious...to see if I'll be able to hit my easy pace time zone tomorrow...or if I'll be too sore with DOMS.  Here is an interesting link to an article on DOMS that I read recently.

I believe that to reach my full potential, I need to be using the weight room or doing some other type of forms/plyometrics similar in design.

I may have mentioned this before on here, but I was very fortunate to go to a larger high school that had a no-nonsense weight lifting class offered for PE. This is a skill I enjoy and hope to keep using well into my white-hair years-- to keep from being the hunch-back of Small Town. For now, I hope it gives me the power I need to build more speed.

How much can it help? I am not really sure what the answer to that question is.

If I were a man, I am not sure I would be in the weight room at all. I might do as Pfitz suggests, and just offer my legs up to hill work. (Don't worry- I still do plenty of those- just not as repeats for strength training.) After all, men have to worry about such things as testosterone and I am pretty sure I don't have much of that!  (Last I checked anyway).

So, since building massive amounts of muscle is out of the picture, I am free to use the barbells and dumbbells and other machines to develop balanced muscles in both legs, hips, abdomen, arms, etc...
I must confess this is of concern to me, since I tore a hip running hills in late '09 4 months after Levi was born. Part of me thinks that my body might have been (and could still be) off-balance from carrying a baby on one hip (my left) most of the day.

Will I be able to hit those paces tomorrow? Maybe. . .. For the first few weeks I was back at the weights, I cannot tell you how fatigued I felt during running- even on my easy days. It wasn't until after the next couple of runs got fresh blood through my legs, (and all those upper-body muscles I forgot I had) that I felt relieved. Just in time to do the next weight workout.

I may be a little sore at first tomorrow- or more likely on Saturday for my (short) long run.  Regardless, I have been in it now for 4 weeks and I will stick with it until my taper. (Then I am not really sure what to do! I am guessing to ease up) The fatigue seems to be going away in the upper-body, and the legs feel like what (I imagine) normal marathon training stress should feel like. This gives me hope for a big dividend in store!

For my running readers: How do you like the weight room?  How do you work strength training into your running schedule?

My pattern is to lift after a hard work out, like a tempo or intervals and/or when I know that I don't have that type of run the following day.
I do a variety including lunges, squats, calf raisers, bench press, lat pulls, bent row, upright row, arm curls, cleans, shoulder press. The other days I try to do some basic stuff, like ab work, push-ups, chair dips, no-weight squats & lunges.

****
I didn't mean to make this entire post about the weight room. Oops! Blah!! Hope I didn't lose you!!

In other news, my husband has recently declared he will be doing a 5k "soon" and is running on the TM downstairs!!

This is very exciting, as he used to run a pretty decent mile, but at present weighs 210 and would like to drop about 10 pounds. He doesn't think he can get much below that number "without feeling the effects of starvation" as he put it.  Haha.

So the training is on! His and her schedules: me in the morning, he after the kids go to bed.

I must also mention that he thinks the TM must have some sort of "break-away" feature on it to keep a 215 lb guy from running fast. Well...I should say he can run fast, but the belt slips.  It has never given me any problems, ??? though the screen is a bit tough to read. Maybe I need to go test it out to make sure he didn't break it =D.

This gets me to thinking about the Biggest Loser show. (And here is where you find out how sheltered a life I live- I saw my first full episode (ever) of BL online this week.) I am now caught up and will watch the whole season. You just can't help but root for each and every one of those people to succeed!

Hypothermic LR & TM conversion chart

Rockefeller? No. It's Elkton's city Christmas tree in the center of town!

Hypothermic rain

Saturday's long run wasn't terribly long, but is was LONG ENOUGH to learn a few good lessons. I'm glad it wasn't any longer than the 15 I had scheduled.

When I started out, it was still dark and there was light rain. Rain is sometimes refreshing and usually doesn't bother me. It rains a lot here from Oct- May. Usually, though, I can still leave my shell at home and even remove the long sleeves. Most of the time the rain lets up within 2 miles of home.

Saturday was different. I guess I should have taken a hint by the flashing sky way off in the distance towards Scottsburg. It was still dark. I have been wearing glasses for running lately (had to order new contacts after the sinus infection. Oh joy!) and at first I thought it was just reflections in them, not the lightening that it was. By the time I got to the mailbox, I knew it was really a storm coming from the pacific and I hoped that it was almost over.

About 8 minutes later the rain had all but stopped. It was 34F, but I was warming up, so I took off my long sleeve shirt and tied it to my waist. I had on tights and felt comfortable. The lightening was still going and I prayed that it would remain on the horizon.

As I got into town, I even had time to snap a few pictures with my camera, which I wore inside of a plastic baggie in my snazzy binocular fanny pack.

Could it be that Santa lives in Elkton? No.....all we have are rain-deer.

HAHAHA. I crack myself up! Deer with glowing eyes.

I had no way of knowing that in a few minutes the wind would come, the lightning would comewithin a mile away and that there would be pouring rain mixed with ice in it.

Near my turnaround I seriously wondered about whether I should stay near the tall trees to avoid a lightening strike on the highway, or get away from the trees because they might attract it.  As I crossed the bridge, the wind gusted & pierced (we NEVER have any real wind) and my shoes were filled with water. I had 5.5 miles left.

A mile later a neighbor in her pickup asked if I wanted a ride (thanks Becky!). I said no, but I wondered if I had made a bad decision as she pulled away. In 2.5 years, (and even some 8F runs), this was the coldest I have ever been while running. I had no dry shirt to put on, as my long sleeve top was as soaked as the rest of me and I had left my shell at home.

I had to have Jon help me take my clothes off (he was happy to help!) so I could shower. I skipped the ice bath and took a warm/hot shower as my hands and arms and torso burned during the thawing process.

Since then I did a little hypothermia running research (even though I am sure I was nowhere near that point) and sure enough, a few racers have actually died from it. It can be a real problem with marathon distances, because of the duration of the race and the slower pace (compared with a 5K or 10K). One of the runners who suffered from it had a body temp of 95F (compared with 98.6 normal). Precipitation is a KEY contributing factor in hypothermia.

Two things I might start doing: I think it would be wise to have a dry shirt stashed in a bag somewhere and to always bring my shell and put it in the mailbox for afterwards if it is raining.

Has anyone else ever had a similar situation? What did you do?

Treadmill conversion chart

After I posted Ryan Hall's Boston hill workout, I had a few questions about TM inclines. I still don't have the answers, but my grandpa who reads my blog and is a retired engineer sent this chart to me, which I thought might be useful to one of you readers: (thanks Grandpa!! I love you!

Slope     Angle


%        Degree

1         .75

2         1.15

3         1.71

4         2.29

5         2.86

6         3.93

7         4.00

8         4.57

9         5.14

10       5.17
 
I am very non-mechanical. But I think that there is a construction instrument, or a giant protractor you could use, to figure out your TM's degree relative to the floor, and then check its corresponding road grade if you are training for a specific grade, like 6%.  
 
My TM doesn't have an indicator for what grade or degree it is inclining. I just press up and down! Ha! I could really use the engineer to come to my house and play with my TM...Grandpa? :)
 
Blogging help ?

Is there anyone who could help me post something from the excel program to my blog? I'd like to do it so it's readable as a chart.  I am working on a new training plan and would like to post it when it's done! :)

Analyze My Stride? *With Video*

Things have been pretty ho-hum around here this week. I finally broke down and visited my doctor. It's amazing how antibiotics and sudafed (prescription in our state) decrease appetite and provide all sorts of energy reserves! Getting a full nights rest helps too...Which is why I ended up on the treadmill today.

As I headed to the TM, I was thinking of what a valuable resource videos can be for training advice (thanks Janae!) .  And so I decided today would be THE PERFECT day for me to get some help from my readers...all 5 of them...by taking some footage and posting it here for expert analysis.

Here it is! Maybe you can give me some feedback on what to correct so this knee/hip/arm thing can get taken care of. =D


Well, hopefully someone was able to review that and trouble-shoot for me. Special thanks to Nathan, the 5 year-old cameraman in training.
So. On a more serious note...

One of my more paranoid concerns in running is the potential to develop a stress fracture. Here's a couple of questions to you: Are you scared of potential injury? and What do you do to prevent injury? I know I am not doing enough, but here's what I am doing:

• Stretching (very minimal- maybe 5-10 minutes a day after running)
• Rolling with my redneck foam roller (I try to do this daily, but more like 4-5 days a week)
• Eating high calcium foods (like lowfat cottage cheese, drinking milk as a recovery drink, leafy greens)
• Taking calcium supplements in addition to a regular multi-vitamin
• If I run longer than 16 miles I am pretty good about ice baths afterwards, as long as I have the time :/ .

1,500 points to the first person to correctly identify the brand of arm warmer I am wearing here. :)

Here's a hint: one is missing and might be in the sock drawer. (Please don't laugh at my bicep!... Or my fashion sense.)

Special best wishes to all racers this weekend, including Little Fruit Fly and NattyBumpo. And a BIG thank you to P at Adventures of an Average Athlete for the sweet necklace I won yesterday!!

And, if you are in the least bit curious, I am still undecided about what I will do for Boston training. The clock is ticking and I don't have much time for reading- so I am starting to lean towards PFitz- just because his book says you can start his plan and then start reading his book =D Great work ethic, huh?