I'm not a big fan of "New Years Resolutions" (my view is: if you have something you need to fix, fix it now. Don't wait for January 1). But I do see some value in doing a year-end running/training sum-up. It encourages a look at the broader picture, as opposed to the snapshot you get with an individual race. This year? Not pretty.
DECEMBER 2009
The story actually starts in December 2009. I run the Jingle All The Way 10K, setting a PR of 40:53 (report), and continuing a trend of knocking off ~2 minutes off of my time for that course each year. I want to break 40 minutes for a 10K at some point, and this race makes that seem like an achievable goal in the next year -- possibly at Jingle All The Way 2010. But my first goal is to break 1:30 for the half-marathon, with my goal half-marathon being the National Half Marathon in March.
A week later, DC is hit by a massive snowstorm. I run on the treadmill for a few days, and then decide that I'm going to toughen up and do an easy run in the snow. Four miles of slipping and sliding in the slush, and I decide that was a bad idea, and best not repeated.
A day or two later, and I've developed severe pain on the inside of my right ankle. I can only hobble, and running is out of the question (this is the first injury I have been unable to run through, ever). The podiatrist diagnoses acute posterior tibial tendonitis.
JANUARY 2010
January is dedicated to cross-training, using the elliptical, the arc-trainer, and the bike, plus kettlebell swings. And substantial physical therapy, with a focus on cross-frictional massage for the damaged tendon. I sub in hard bike rides (30 seconds all out/30 seconds recovery) for workouts. I don't consider poolrunning an option at this point, as I'm concerned that the water will be too cold for me, given my cold intolerance, poor circulation, and Raynauds.
In late January, I start running again. I start cautiously, and then as it becomes clear that the tendon responds very well to exercise, more aggressively. I have tentative hopes of still breaking 1:30 for the half in March.
FEBRUARY 2010
I continue to ramp up the running, with the majority on the treadmill, as DC is hit by snowstorm after snowstorm.
Apart from running, a friend dies suddenly, and horrifically violently, during a dispute with his girlfriend. Grief and shock are combined with the truly surreal experiences of a) publication in the local rag of a series of moderately incendiary articles regarding his passing, and b) numerous facebook invitations and messages from "him", as his account is used to reach out to his many many friends.
Dirk Smiler wrote on the Wall for A Wake for Dirk Smiler.
It gives a needed, if cruel, perspective on the year, and the difference between running frustrations and true tragedies.
MARCH 2010
I continue to push the running, but it becomes more and more clear that it will be a real stretch to break 1:30 for the half in March. My workouts aren't hitting the times that they should, and I'm also dealing with a frustrating breathing issue. It's like asthma, in that my throat tightens, my breathing becomes strained, and my heart rate surges. It persists for about the first 40 minutes or so of a run, before loosening. An inhaler helps to some extent, but not fully. We attribute it to allergies/exercise induced asthma, but it doesn't match the pattern in several ways. For one thing, I experience the tightness whether I'm on the treadmill or running outside (arguing against allergies). I also do NOT experience the tightness during very hard bike workouts, but I do during easy runs (arguing against exercise induced asthma). I start working with an allergist, to try to figure out what's going on.
I run the National Half Marathon on March 20 (report). I battle chest tightness and breathing issues the whole race, and it also becomes clear that I'm just not quite fit enough to run the time I wanted. I finish in 1:32:17 for a minute PR, and deem the race acceptable, if not thrilling.
Soon after, a discussion on Runners World clues me into the possibility that my breathing issues may actually be related to gastric issues, rather than my lungs. I research GERD, and then experiment with cutting traditional acid reflux causes, such as chocolate and citrus. And I start swigging Pepto before my runs. The difference is staggering -- the tightness is there, but much reduced.
APRIL 2010
I run the Cherry Blossom 10 Miler on April 11 (report), with the assistance of Pepto. Wonderfully, the chest tightness doesn't manifest until the last mile or two. I manage to battle through the final 10 minutes, and get a PR of 1:08:02. I suspect that I had sub-68 wrapped up until the last 2 miles, but I'm still happy about the time, and optimistic that I can get this breathing thing licked. I decide to take another shot at the half-marathon distance in early May; with a few more weeks of training and a flatter course, 1:30 seems more likely.
I go back to the allergist, and mention the Pepto issue, however he wants to eliminate asthma, and refers me for an exercise pulmonary function test.
I show up for the test, only to learn that the treadmill is broken and the test must be done on the bike. Never mind that my symptoms only appear when running, not when biking. Furthermore, they explain that the test will involve peddling at a slow cadence while they increase the resistance to max out my heart rate. Hmmm...I'm not too sure about this one. And just as predicted, my legs hit muscular failure and stop working when my heart rate is just barely in tempo range (my heart rate hits 170 during the test; during tempos my HR usually ranges between 174 and 182).
The test establishes that I don't have exercise induced asthma. However, it does show a very weird exhalation pattern during exercise. When most people exhale, the graph of their volume over time shows a sharp peak, and then a gradual trailing off -- they push out a large amount of air at first, and then the rest at a decreasing rate over time. My exhalation looks like this during rest.
However my exhalations during exercise show a bizarre pattern, best described as an upside down bowl, where it takes me a while to get all the air out, with the peak flow being delayed. Interestingly, this matches something I've always noted, which is that I cannot breath anywhere near as fast as those running near me during a race -- even when I'm running all out, my breaths are slow, deep, and measured. Speed them up, and I feel like I can't get the air in or out at all. Chair of the pulmonary department thinks this is very exciting and cool, and sends me for a CT scan of my lungs -- he suspects that I may have something weird in them that blocks my air flow under certain circumstances.
CT scan shows that my lungs are fine. Doctors now find me less interesting. They point out that I am still fit, even though with an exhalation issue like that, "you're not going to the Olympics". Thanks. I knew that anyway. I decide my next stop is the GI doctor to rule out acid reflux.
Training is going well. However, on my last workout before my scheduled half-marathon (Alexandria Running Festival - May 2), I feel a sharp pain in the bottom of my left foot near the heel. Hobble home, ice, and rest.
MAY 2010
The left foot feels like I should be able to tape it and run on it, if I stick to cross-training before the race. But then it becomes unseasonably hot and humid (temperatures of near 70 degrees with dewpoints in the high 60s). Between the foot and the weather, this is a no-brainer. I skip the race, and decide to focus on another half-marathon a week later -- the Pacers Running Festival Half-Marathon.
A few days later, I go for a test run to confirm that the left foot will hold up for the half. Bad idea. The foot explodes in pain along the bottom near the heel, as well as each side of the heel. Back to the podiatrist and physical therapy, with a diagnosis of a) plantar fascitis accompanied by b) a weird inflammation of the ligaments on each side of the heel.
More cross-training, this time alternating between pool-running, biking, and the arc-trainer. Plus lots of exquisitely painful cross-frictional massage.
JUNE 2010
The inflammed foot heals to a point, and then stagnates after a few weeks. At this point, about 4 weeks into the injury, I decide that I'm going to start running on it. I run a half mile at first, and then a mile. True to form for me and soft-tissue injuries, careful running seems to promote healing -- with each run, I am able to go a bit further before the pain forces me to limp. I carefully, but steadily increase my mileage, and 6 weeks later the pain is gone. But it's now summer, and I don't race in heat/humidity (I have a history of passing out in hot conditions). So I continue to train steadily.
Separately, my GI doctor notes my symptoms (which besides the symptoms of acid reflux also include a buncha things TMI for this blog), and schedules me for a combination "upper endoscopy" and "flex-sig" -- basically cameras going in both the front and back doors of my GI system. The results show moderate inflammation of my digestive tract all the way through. Finally, some answers. The plan of attack is to eliminate the stuff that's been giving me the most trouble (dairy, wheat, chocolate, and citrus), be more careful in terms of avoiding large meals and late meals, and also to take a stomach lining medication. Over the coming months, this proves to have addressed the issue. (no chocolate sucks, but sucks much less than not being able to breathe while running).
JULY-AUGUST 2010
I continue to train, but not race. It's hot, so most of my workouts are on the treadmill. I am growing enthusiastic about the fall, if a bit concerned about being so rusty (total of 2 races since December 2009). I also decide to register for the Richmond Half Marathon in November, to take another shot at 1:30.
SEPTEMBER 2010
I run my first race, the Kentlands 5K, as a "rustbuster" -- run it at tempo effort, without a watch, just to get back into the rhythm of racing (report). My allergist and I have been playing with allergy meds, and at his advice, I take one in the evening and a second in the morning. Oops. I am a lightweight when it comes to things with a sedating effect. I nearly fall asleep on the way to the race, and then start dozing off at the start line. I feel blah and unmotivated the entire run, and am a bit disappointed to cross the finish line in 20:40 (I had hoped that a tempo effort would get me closer to 20:20). Lesson learned: anti-histamines on the morning of a hard run are a bad idea.
The next week is my first real race -- the "Race for the Schools" 5K (report). Unlike last week, I decide that this week's goal is to pace it poorly. I want to go out hard, run super-aggressively, and see where I break. Mission accomplished, as I blast into the lead. I crash at around 2.5 miles, and deathmarch home, losing the win in the process, but I'm actually pretty happy with the race. It's not an awe-inspiring time (20:50 for a 5K that is at least a tenth of a mile too long), but I know where my limits are now, and I also have confidence that I can gut it out to the finish even if I crash and burn.
I am eager for my next race, the "Run Geek Run" 8K (report). It's on a very fast course, and my 8K PR is very weak. Unfortunately, I develop a bad cold complete with fever the day before. I decide not to race, and then the fever breaks in the early morning, and I decide "what the hell". I'm clearly not 100% at the starting line, but I give it my best shot and run 32:45. Again, not great, but I'm pretty happy with it, given my state.
Around this time, I start developing a weird pain in my right leg (are you keeping track? the injuries alternate right, left, and now right again). The pain is sometimes on the inside of the calf, and sometimes on the outside, and the leg is also weak. It improves as I run more, and a few days of cross training make it worse.
OCTOBER 2010
My next race is the AIDS Walk 5K (report). My right leg continues to be weak and painful (with the pain now migrating into the outer thigh and lower back), but I continue to work out of it with a solid warm-up. I plan to run a smart race and hopefully get a PR here. Everything goes according to plan -- as we turn for the last mile-long stretch towards home, I have the female lead and feel in control, with plenty in the tank. And then I tie up. I lose the lead, and struggle home in 20:00 flat. Frustrated.
The pain in my right leg diminishes, but the weakness increases and manifests very strangely. If I do a single leg squat, the right leg collapses on the first rep, is weak on the second, and then great for any further reps. Take 2 minutes rest, and try the single leg squats again, and...same result. Nearly fall down on first one, weakness on second, fine there after. I show my leg to the podiatrist. He examines, thinks it's muscular, and tells me to wear a calf sleeve and keep running. The physical therapist does not object to my running, and hypothesizes that it's a nerve issue of some sort. Massage of the lumbar spine region seems particularly helpful, as does nerve release work. I continue to run.
I have been planning on running the "Boo Run For Life" 10K, but am reconsidering it due to the leg issue. I register anyway, and get the number 666. As far as I am concerned, skipping this race is no longer an option. I run it as a tempo, in costume, for a time of 42:34 (report).
About this time, I start rethinking the Richmond Half-Marathon. I'm not sure what's going on with my leg, but I'm not traveling to Richmond and running 13 miles unless I have a decent shot of accomplishing something.
My next race is the Army 10 Miler. My right leg continues to have a lot of weakness. I visit an orthopedist for a second opinion -- telling him that I have continued to run on it, and that it improves with running, but that I will absolutely stop running and skip Army if he recommends it. He examines, x-rays my back (clear), and tells me that he thinks something is inflamed and pressing on a nerve. He tells me to run the race, and prescribes Voltaren. When I tell him I don't believe in masking pain, he explains that the intent is not to hide pain, but to bring down whatever's pressing on the nerve.
Sure enough, the Voltaren reduces the weakness (though it's still there). I'm enthusiastic for Army. And then I wake up race morning and feel like a car has run me over. I don't know what's going on, but I decide to give the race a shot anyway, and just drop out if it's clear that I'm not right.
I'm not right. I feel foggy during the race (report), and am hitting splits 20-30 seconds slow. I'm missing mile markers, and can't concentrate. Somewhere around the 4 mile marker (which I miss), I decide that I have nothing at all to gain from finishing this race. I keep on to the 5 mile mark, and drop out there (despite the Army officer yelling at me to tough it out) and walk to the metro.
I get home and fall asleep. For the next week, I am sick as a dog. I am registered for the Marine Corps Marathon 10K the next week, but decide to skip it. I also decide to skip the Richmond Half. Time to regroup, and then see if I can still salvage some good races in late November and December. But it makes no sense to keep pushing the races and the hard workouts right now.
I don't know what's going on, but I'm having a lousy fall. Heck, I'm having a lousy year. I feel like I've got the mind of a wannabe Stig, but my body's a Yugo.
Separately, I see my neurologist (who is also a runner) about my right leg. He rules out ALS and MS (a huge relief, as I have a significant family history of ALS), and sends me for a nerve conduction study and an MRI of my back. Both will come back negative. He also encourages me to keep running.
NOVEMBER 2010
On November 1, I get yet another opinion from another physical therapist during a "free screening". She does a thorough work-up, and then suggests that a nerve may be getting trapped. She shows me how to do some "nerve flossing", and it seems to really help. I run two very easy test miles that evening, and the right leg feels solid and strong. Yay! The light at the end of the tunnel.
The next morning, November 2, I do the nerve flossing and then hop on the treadmill for a workout. Since I'm regrouping, I decide to keep the tempo on the slower side. I crank out the tempo, and feel great. And then my left foot goes "pop". It's an odd feeling, like a joint popping, but instead of that weird relief feeling one gets after cracking a knuckle, the foot just feels floppy and off. I don't know what's going on, and it's probably nothing, but there's no reason to risk a cooldown. I hop off the treadmill, grab some ice, and call it a day.
The foot starts to hurt a bit that afternoon, so I schedule an appointment with the podiatrist. As it happens, he's open the next morning. Good thing, as it starts to hurt even more that evening, and weightbearing becomes painful.
November 3: Podiatrist examines the left foot (are you keeping track? injuries have gone right, left, right, and then left again). X-ray shows a clear fracture of the second metatarsal. Plan is a boot and nothing but pool running for 6 weeks, and then 6 more weeks of non-impact exercises, with projected return to running date of Feb 1.
I'm pissed off. I clearly am screwing up. I get a coach, and resolve to treat his word as law.
The rest of November is poolrunning, bone stimulators, and missed races. True to form, without the running, the right leg gets weaker, and the pain returns. So now both legs hurt, though one's allowed to bear weight. Nice.
DECEMBER 2010
More poolrunning. More bone stim. More missed races. Jingle All The Way 2010 goes on without me. The pain and weakness in the right leg slowly dissipate as the weeks pass. And then, on the Wednesday before Christmas, the podiatrist tells me the bone's healed in the left foot and I am cleared to run. Two good legs, 5 weeks ahead of schedule.
So, here we go again. Let's hope the next round goes better. But at least I'm fortunate to have good friends and family, plus my health, as the year turns.
Friday, December 31, 2010
Wednesday, December 29, 2010
First run
When I rode horses competitively, I used to always get a bit anxious and hyperfocused before lessons. This made a lot of sense - I would often be asked to jump courses that were larger and more difficult than anything I'd face at a show, and I was aware that if I made a mistake, there was a risk of getting seriously injured or worse. I blamed my nerves on physical fear, decided I was a bit of a wimp, and learned to just ignore them and go on.
Much later, in my second sport of running, I noted the same feeling of dread before track workouts. The anxiety flowed on, even though the worst that can really happen during a workout is that I have to quit it early, which isn't that bad an outcome. It was enlightening -- so much of what I blamed on physical fear was actually fear of failure. With this new self-understanding, I once again learned how to deal with the nerves, and execute workouts and races (a big part of this is just rationalizing: "what's the worst that can happen -- it's not like I'm going to crash and break my neck"). Getting these same feelings before a hard pool running interval workout has been oddly reassuring -- I take it as an indication I'm doing something right.
Today was my first "test run" day -- jog a tiny bit on the track outside the pool to see how the foot holds up. And the crazy thing was, I felt that exact same sense of dread hopping onto the track that I do before any workout. Utterly ridiculous -- all I was going to do was jog a few steps, maybe as far as 100 meters, and then drop back down to a walk. And yet, my mind kept cycling to all the things that could go wrong -- fantasies of the bone breaking in two with the first jogging step. Fears that I was somehow going to screw this up, even though there's really no possible way to screw up alternating slow jogging and walking (except for pushing it too hard). Tons of performance anxiety, even though there was absolutely no performance to speak of.
It was pretty refreshing, actually. It established, conclusively, that nerves are just nerves, and self-created without a rational basis (that last realization is the helpful part).
So, I stepped onto the track, walked 200m, gritted my teeth, and started a slow, tentative jog. 100m and I let myself stop, and whadyaknow, still in one piece. Yup. Foot's still attached to leg. Very good.
I walked for 100m, and then repeated the process 3 more times -- each time with a bit more comfort and authority. Then, the big finale: 400m (one full loop) of the track at a very slow, careful jog. Shockingly, the jogging felt normal, and not strange at all. I felt that same surge of confidence that you get after any completed workout, though the "workout" here was barely 10 minutes total (walking time+jogging time), with a half mile of jogging.
Grinned, picked up my bag, and headed up to the pool to aqua-jog. Another track workout dragon dispatched, even if this was just a paper dragon. I'll try again on Friday or Saturday.
Much later, in my second sport of running, I noted the same feeling of dread before track workouts. The anxiety flowed on, even though the worst that can really happen during a workout is that I have to quit it early, which isn't that bad an outcome. It was enlightening -- so much of what I blamed on physical fear was actually fear of failure. With this new self-understanding, I once again learned how to deal with the nerves, and execute workouts and races (a big part of this is just rationalizing: "what's the worst that can happen -- it's not like I'm going to crash and break my neck"). Getting these same feelings before a hard pool running interval workout has been oddly reassuring -- I take it as an indication I'm doing something right.
Today was my first "test run" day -- jog a tiny bit on the track outside the pool to see how the foot holds up. And the crazy thing was, I felt that exact same sense of dread hopping onto the track that I do before any workout. Utterly ridiculous -- all I was going to do was jog a few steps, maybe as far as 100 meters, and then drop back down to a walk. And yet, my mind kept cycling to all the things that could go wrong -- fantasies of the bone breaking in two with the first jogging step. Fears that I was somehow going to screw this up, even though there's really no possible way to screw up alternating slow jogging and walking (except for pushing it too hard). Tons of performance anxiety, even though there was absolutely no performance to speak of.
It was pretty refreshing, actually. It established, conclusively, that nerves are just nerves, and self-created without a rational basis (that last realization is the helpful part).
So, I stepped onto the track, walked 200m, gritted my teeth, and started a slow, tentative jog. 100m and I let myself stop, and whadyaknow, still in one piece. Yup. Foot's still attached to leg. Very good.
I walked for 100m, and then repeated the process 3 more times -- each time with a bit more comfort and authority. Then, the big finale: 400m (one full loop) of the track at a very slow, careful jog. Shockingly, the jogging felt normal, and not strange at all. I felt that same surge of confidence that you get after any completed workout, though the "workout" here was barely 10 minutes total (walking time+jogging time), with a half mile of jogging.
Grinned, picked up my bag, and headed up to the pool to aqua-jog. Another track workout dragon dispatched, even if this was just a paper dragon. I'll try again on Friday or Saturday.
Tuesday, December 28, 2010
Toys
Poolrunning works so much better when you have the toys to support it. Here's what I use:
Training Watch:
I use the Garmin 310xt. It's my normal GPS / HR monitor training watch that I use when running outside, but with a few extras that also make it very well suited to poolrunning. For one thing, it's water proof, which is obviously key.
For workouts, you can program it to provide you "alerts", by either vibration or tone, at set points (by distance or by time). I use this function a lot in the pool. For my "interval workout", I program the Garmin for "10x3:00 interval/1:00 rest" -- essentially 10 intervals of 3 minutes each, with 1 minute rest. The Garmin vibrates on my wrist at the end of each 3 minute interval, and vibrates again at the end of the 1 minute rest to cue me to the next interval. Thus, I can skip staring at the pool timer as I do my workout (and also can still do a workout by time if I'm at a pool with no timer). The Garmin also counts down the reps left in the workout, which is very nice (it's surprisingly easy to lose track when you're pushing very hard).
Some people complain that the Garmin is too big, but I've never had any discomfort from it, and my wrists are tiny by almost anyone's standards. The one hitch is that the Garmin's heartrate monitor does not function underwater; to do HR training, one apparently needs to invest in a Polar HR monitor.
Music:
I use an iPod Nano, in an H20 Audio ipod case. When you're cranking out a lot of hours in the pool, having something to entertain you is key. The nice thing about this case, as compared to others, is that it allows you to control the iPod while it is in the case (as opposed to others I've seen or borrowed, where you need to start the iPod prior to placement in the case, and are unable to change anything once it's in the case).
Depending on your bathing suit, you may need to have an aquabelt in order to use this case. The case has a clip, but a woman's one piece bathing suit lacks a good place for the case to clip onto, requiring the use of a belt in order to have something to clip the case to. (men's swimming trunks or a female two piece won't have this same issue). I also note that the case doesn't float, and so if it does become unclipped, it may very well fall to the bottom of the pool. I work around this by looping a shoelace through the clip, and then through my aquabelt, as a safety of sorts.
Aqua jogging belt:
There are people who run with the belt, and people who run without. There are people who swear that you can't get a good workout unless you run without the belt, and people who swear that they need the belt.
For myself, after a lot of work, I've developed the ability to poolrun without the belt, but have also noted that I don't seem to get a good workout without the belt -- I focus on staying afloat, rather than on actually pushing the workout. So, I run with the belt.
Most pools have belts for use. I pool-run at several different pools, and so have test-driven several different belts. I've developed a preference for the Kiefer belt. It's smaller than other models, and so less encumbering. It's also pretty soft, with a stretch belt, that makes it much more comfortable than other belts. The only thing I can't speak to is its durability.
Aquajogging shoes:
I don't have these yet, but I want them. Supposedly they increase the water's resistance, adding to your workout. For me, the clear benefit would be in increasing the resistance as you push against the water with your foot, making the pool running slightly closer to real running. I do note that many pools have signs banning these, though I don't know how strictly that ban is enforced.
The AQX model seems to be the model of choice, though it is also sadly discontinued.
I use the Garmin 310xt. It's my normal GPS / HR monitor training watch that I use when running outside, but with a few extras that also make it very well suited to poolrunning. For one thing, it's water proof, which is obviously key.
For workouts, you can program it to provide you "alerts", by either vibration or tone, at set points (by distance or by time). I use this function a lot in the pool. For my "interval workout", I program the Garmin for "10x3:00 interval/1:00 rest" -- essentially 10 intervals of 3 minutes each, with 1 minute rest. The Garmin vibrates on my wrist at the end of each 3 minute interval, and vibrates again at the end of the 1 minute rest to cue me to the next interval. Thus, I can skip staring at the pool timer as I do my workout (and also can still do a workout by time if I'm at a pool with no timer). The Garmin also counts down the reps left in the workout, which is very nice (it's surprisingly easy to lose track when you're pushing very hard).
Some people complain that the Garmin is too big, but I've never had any discomfort from it, and my wrists are tiny by almost anyone's standards. The one hitch is that the Garmin's heartrate monitor does not function underwater; to do HR training, one apparently needs to invest in a Polar HR monitor.
Music:
Depending on your bathing suit, you may need to have an aquabelt in order to use this case. The case has a clip, but a woman's one piece bathing suit lacks a good place for the case to clip onto, requiring the use of a belt in order to have something to clip the case to. (men's swimming trunks or a female two piece won't have this same issue). I also note that the case doesn't float, and so if it does become unclipped, it may very well fall to the bottom of the pool. I work around this by looping a shoelace through the clip, and then through my aquabelt, as a safety of sorts.
Aqua jogging belt:
There are people who run with the belt, and people who run without. There are people who swear that you can't get a good workout unless you run without the belt, and people who swear that they need the belt.
For myself, after a lot of work, I've developed the ability to poolrun without the belt, but have also noted that I don't seem to get a good workout without the belt -- I focus on staying afloat, rather than on actually pushing the workout. So, I run with the belt.
Most pools have belts for use. I pool-run at several different pools, and so have test-driven several different belts. I've developed a preference for the Kiefer belt. It's smaller than other models, and so less encumbering. It's also pretty soft, with a stretch belt, that makes it much more comfortable than other belts. The only thing I can't speak to is its durability.
Aquajogging shoes:
I don't have these yet, but I want them. Supposedly they increase the water's resistance, adding to your workout. For me, the clear benefit would be in increasing the resistance as you push against the water with your foot, making the pool running slightly closer to real running. I do note that many pools have signs banning these, though I don't know how strictly that ban is enforced.
The AQX model seems to be the model of choice, though it is also sadly discontinued.
Sunday, December 26, 2010
Training - week ending 12/26/2010
End of week 7, post fracture. This week was 86 “miles” pool running (per my conversion below) plus 3.5 hours on the arc-trainer. -- training log is here.
Wow. Shocking news. My foot is apparently healed and I am cleared for running – 5 weeks ahead of schedule. I don’t feel ready to run yet – I *just* got out of the aircast, and my left leg is still pretty weak. I don’t think it makes sense to go directly from 6 weeks of immobilization and zilch weightbearing activity to running, so I’m going to do another week or two of power walking, arc-trainer work, and lower leg strengthening. And then I’ll start some test run/walk combos, possibly as early as this Wednesday.
Dailies
Monday: In the morning, “13.5 miles” – 2 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 25 minutes at aerobic effort. In the evening, 30 minutes on the arc-trainer.
Tuesday: In the morning, “10 miles” – 1:40 hours easy pool-running, plus strength training. In the evening, another “5 miles” – 50 minutes easy pool-running.
Wednesday: In the morning, 30 minutes on the arc-trainer plus 1:45 hours easy pool running for “10.5 miles”. Pilates at night.
Thursday: “19 miles” - 2:45 hours pool running in the morning (started by alternating 10 minutes easy/5 minutes at aerobic pace, and then ended with 25 minutes at aerobic-tempo effort. At night, 45 minutes on the arc-trainer.
Friday: “12 miles” – 2 hours pool running plus a yoga class.
Saturday: “4 miles” – 40 minutes easy pool running, plus 1:45 hours on the arc-trainer at moderate effort, plus upper body weights. I skipped my scheduled tempo pool-run for this morning in favor of a long arc-trainer workout, to see how my foot/leg handled a lengthy weight-bearing workout.
Sunday: “12 miles” – 2 hours easy pool running.
Wow. Shocking news. My foot is apparently healed and I am cleared for running – 5 weeks ahead of schedule. I don’t feel ready to run yet – I *just* got out of the aircast, and my left leg is still pretty weak. I don’t think it makes sense to go directly from 6 weeks of immobilization and zilch weightbearing activity to running, so I’m going to do another week or two of power walking, arc-trainer work, and lower leg strengthening. And then I’ll start some test run/walk combos, possibly as early as this Wednesday.
Dailies
Monday: In the morning, “13.5 miles” – 2 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 25 minutes at aerobic effort. In the evening, 30 minutes on the arc-trainer.
Tuesday: In the morning, “10 miles” – 1:40 hours easy pool-running, plus strength training. In the evening, another “5 miles” – 50 minutes easy pool-running.
Wednesday: In the morning, 30 minutes on the arc-trainer plus 1:45 hours easy pool running for “10.5 miles”. Pilates at night.
Thursday: “19 miles” - 2:45 hours pool running in the morning (started by alternating 10 minutes easy/5 minutes at aerobic pace, and then ended with 25 minutes at aerobic-tempo effort. At night, 45 minutes on the arc-trainer.
Friday: “12 miles” – 2 hours pool running plus a yoga class.
Saturday: “4 miles” – 40 minutes easy pool running, plus 1:45 hours on the arc-trainer at moderate effort, plus upper body weights. I skipped my scheduled tempo pool-run for this morning in favor of a long arc-trainer workout, to see how my foot/leg handled a lengthy weight-bearing workout.
Sunday: “12 miles” – 2 hours easy pool running.
Wednesday, December 22, 2010
Well, THAT was a surprise...
I had my 7 week follow-up visit with the podiatrist this morning. Visits to the doctor when you're injured are a bit like visits to the Oracle. You traverse a perilous and stressful journey (through DC traffic), make an offering (Visa copay of $30), present your question, and then wait for the Oracle's pronouncement, which is grounded in the interpretation of things beyond your ken (x-rays).
In my case, the good doctor first palpated my foot and wiggled my toes (no pain anywhere, at all) and asked me how it felt when I walked or ellipticalled (no pain at all, just a lot of stiffness, especially during the toe-off phase of walking). So, very good. He sent me to the next room to get the foot x-rayed for the third time in this saga.
Then I waited, and waited. And stared at a shiny poster depicting all the things that could go wrong with my feet. And played with my phone, stunned at the lack of reception despite being in a fifth floor room with a window on K street in downtown DC.
I was debating whether to break down and actually read a pamphlet about bunions when he strode back in (I don't think I waited much at all after the x-ray, it just seemed like an eternity).
"This looks really good."
Huh? I had braced for the opposite.
He pulled up the x-ray on his laptop, and the improvement was clear, even to me. The fracture was completely gone; in its place was a perfectly formed bone with a fuzzy halo around the site of the fracture. He explained to me that what he saw was a repaired bone, with a fully formed "boney callus" around it.
To explain further, my (non-medically trained) understanding is that bone healing has several stages:
After giving me a brief tour of my own metatarsal, he looked at me.
"If we really wanted to play it super-safe, we'd wait until the beginning of the year to start running on it. But this looks really solid. I think if you want, you can start running on it now. Just be very careful - I only want you running every other day for the first few weeks, and I don't want your running to total more than a mile a day for the first week; 2 miles a day for the second week.
"It's going to be a bit stiff and achy, and that's normal -- you've got all sorts of soft-tissue adhesions that are going to break apart as part of the process. Just keep an eye on it. If you feel any real pain, back off for 2-3 days. If it starts hurting, and doesn't feel better after 3-4 days of no running, give me a call and we'll discuss whether you need to come back in. But right now I don't think I need to see you again unless something changes."
I was shocked. I had hoped as a best case scenario that he'd tell me to come back in 3-4 weeks for another set of x-rays, and an evaluation of whether I could start running again. As funny as it sounds, I'm not sure I'm ready to run just yet.
Truth be told, I may have a bit of injury/poolrunning Stockholm syndrome. I've come to see myself as an injured princess runner in my deep water fortress, safe from worrying about time splits or the reality of crappy running days. I've grown spoiled. I'm now used to the constant affirmations of how wonderful it is that I'm trying to stay active while injured, the constant compliments on my avid poolrunning, and the people who open doors or carry bags for me. The pool is windfree and warm, while ice and chill lurk outside. And now I have no excuse not to shovel snow.
Additionally, aside from any mental issues, while the bone may be ready for running, I'm not sure the leg is. Six weeks of immobilization have left the foot and lower leg very weak, and my range of motion in the left ankle is much less than the right. It improves every day as I walk -- I hobbled the first day or two, but now walk almost normally. But I fear that if I begin to run right now, while this bone will hold, something else somewhere will give.
So I asked the doctor if I could delay running another week or two. This isn't as odd a question as it first sounds. During our last visit, he had been very clear that it wasn't that I could take the aircast off and start the elliptical at the 6 week mark, but that I needed to, and that he wanted to see me after I had been walking and ellipticalling and stressing it.
In this case, though, he told me I was fine and even smart to take it slower. I told him that I wanted to spend more time walking and using the elliptical, and just bringing that leg up to the same range of motion and strength as the right, before I began to run, and he agreed with the idea.
So, that's my plan for right now (unless coach objects). The next week or two will be dedicated to ever increasing elliptical and walking (I'd like to get up to "power walking" for at least an hour), plus foot strengthening and range of motion exercises, before gently starting to run (starting by going to the track and jogging the straightaways and walking the turns).
I'm registered for the National Half Marathon in late March (I registered this past July, to take advantage of the discounted fee) and the Cherry Blossom 10 Miler in early April, but I am operating under the assumption that I won't be running either. Maybe I can race the 5K associated with Cherry Blossom, and maybe I'll be able to head up to Philly take a crack at the Broad Street 10 Miler in early May. But it's still way too early to hope, and the priority remains on getting totally healthy.
As for how I managed to cut 12 weeks healing time down to 7? Doctor pointed out that I was a) very compliant and b) very aggressive in treating this. A few examples:
In my case, the good doctor first palpated my foot and wiggled my toes (no pain anywhere, at all) and asked me how it felt when I walked or ellipticalled (no pain at all, just a lot of stiffness, especially during the toe-off phase of walking). So, very good. He sent me to the next room to get the foot x-rayed for the third time in this saga.
Then I waited, and waited. And stared at a shiny poster depicting all the things that could go wrong with my feet. And played with my phone, stunned at the lack of reception despite being in a fifth floor room with a window on K street in downtown DC.
I was debating whether to break down and actually read a pamphlet about bunions when he strode back in (I don't think I waited much at all after the x-ray, it just seemed like an eternity).
"This looks really good."
Huh? I had braced for the opposite.
He pulled up the x-ray on his laptop, and the improvement was clear, even to me. The fracture was completely gone; in its place was a perfectly formed bone with a fuzzy halo around the site of the fracture. He explained to me that what he saw was a repaired bone, with a fully formed "boney callus" around it.
To explain further, my (non-medically trained) understanding is that bone healing has several stages:
- the reactive stage: the initial inflammation and clotting;
- the reparative stage: formation of a soft "callus" made of cartilage around the injury site that brings the bone together; followed by conversion of the soft callus into bone -- the "boney callus".
- the remodeling stage: the bone's all there, the body just needs to fine tune it and carry away the excess (at this point, stress to the bone is helpful, as it provides guidance to the body as to how to remodel the bone).
After giving me a brief tour of my own metatarsal, he looked at me.
"If we really wanted to play it super-safe, we'd wait until the beginning of the year to start running on it. But this looks really solid. I think if you want, you can start running on it now. Just be very careful - I only want you running every other day for the first few weeks, and I don't want your running to total more than a mile a day for the first week; 2 miles a day for the second week.
"It's going to be a bit stiff and achy, and that's normal -- you've got all sorts of soft-tissue adhesions that are going to break apart as part of the process. Just keep an eye on it. If you feel any real pain, back off for 2-3 days. If it starts hurting, and doesn't feel better after 3-4 days of no running, give me a call and we'll discuss whether you need to come back in. But right now I don't think I need to see you again unless something changes."
I was shocked. I had hoped as a best case scenario that he'd tell me to come back in 3-4 weeks for another set of x-rays, and an evaluation of whether I could start running again. As funny as it sounds, I'm not sure I'm ready to run just yet.
Truth be told, I may have a bit of injury/poolrunning Stockholm syndrome. I've come to see myself as an injured princess runner in my deep water fortress, safe from worrying about time splits or the reality of crappy running days. I've grown spoiled. I'm now used to the constant affirmations of how wonderful it is that I'm trying to stay active while injured, the constant compliments on my avid poolrunning, and the people who open doors or carry bags for me. The pool is windfree and warm, while ice and chill lurk outside. And now I have no excuse not to shovel snow.
Additionally, aside from any mental issues, while the bone may be ready for running, I'm not sure the leg is. Six weeks of immobilization have left the foot and lower leg very weak, and my range of motion in the left ankle is much less than the right. It improves every day as I walk -- I hobbled the first day or two, but now walk almost normally. But I fear that if I begin to run right now, while this bone will hold, something else somewhere will give.
So I asked the doctor if I could delay running another week or two. This isn't as odd a question as it first sounds. During our last visit, he had been very clear that it wasn't that I could take the aircast off and start the elliptical at the 6 week mark, but that I needed to, and that he wanted to see me after I had been walking and ellipticalling and stressing it.
In this case, though, he told me I was fine and even smart to take it slower. I told him that I wanted to spend more time walking and using the elliptical, and just bringing that leg up to the same range of motion and strength as the right, before I began to run, and he agreed with the idea.
So, that's my plan for right now (unless coach objects). The next week or two will be dedicated to ever increasing elliptical and walking (I'd like to get up to "power walking" for at least an hour), plus foot strengthening and range of motion exercises, before gently starting to run (starting by going to the track and jogging the straightaways and walking the turns).
I'm registered for the National Half Marathon in late March (I registered this past July, to take advantage of the discounted fee) and the Cherry Blossom 10 Miler in early April, but I am operating under the assumption that I won't be running either. Maybe I can race the 5K associated with Cherry Blossom, and maybe I'll be able to head up to Philly take a crack at the Broad Street 10 Miler in early May. But it's still way too early to hope, and the priority remains on getting totally healthy.
As for how I managed to cut 12 weeks healing time down to 7? Doctor pointed out that I was a) very compliant and b) very aggressive in treating this. A few examples:
- During the initial injury, within about 30 seconds of the foot going "pop", I called it a day, and began icing. The foot didn't hurt at all, and I felt silly at the time, like I was overreacting. But apparently that willingness to shut stuff down ASAP saved this from being much worse than it could have been.
- Once I had the aircast, I stayed in the aircast. I've heard stories of a lot of people "cheating" on it, or trying to cycle or elliptical with it. Nope. It was hard, but I stuck to the pool.
- I'm well aware of my tendencies towards lousy circulation, as well as my Raynauds (fun picture of an attack here). Both indicated a problem with healing, which is so dependent on blood flow. So I addressed these by constantly keeping a heating pad on the foot and hopping in a hot shower anytime the Raynauds hit. I think my heavy regimen of poolrunning also helped a lot here in keeping the blood moving.
- I also made the affirmative decision to accept weightgain during my down time. I calculated early on that I could either a) try to diet to keep from gaining weight during this period of decreased activity, or b) focus on sufficient protein and calcium and calories, and if that meant a few pounds, oh well. I chose B. 7 weeks later, the jeans are tight, the rear jiggles, and the scale is a few pounds up. But I'm cleared to run, and I'm more than happy with that trade-off.
- Finally, the magic machine: the Exogen 4000 Bone Stim. It pulses ultrasound to the bone, promoting healing. My podiatrist wanted me to get one from day 1, due to my circulation problems and Raynauds.
I spent the first week coordinating with the Smith and Nephew rep who was trying to get my insurance (BCBS) to cover it. During this time, I did some research online, and it became pretty clear from BCBS's published coverage memos that they were NOT going to cover it until I had gone 3 months no healing. This was unacceptable. So I went to the medical provider of last resort -- Ebay -- and purchased a slightly used device for ~$350 (about the same as my copay would have been, had BCBS covered it).
The research was based on using it once a day, but my doctor told me to be more aggressive, and so I zapped my foot every 8 hours (5 am, 1 pm, 9 pm) with religious zeal. Did it work? Honestly, no way to tell from this sample size of one. But research (published on S&N's website, and I've also verified independently) indicates a reduction of healing time of up to 38% from consistent use of the bone stim. 38% of the original projection of 12 weeks is ~ 4 and a half weeks less -- which is about where I'm at right now. Hmmmm.
Monday, December 20, 2010
Tempo "runs" in the pool.
When I broke my foot, I knew that I'd be limited to pool running for quite some time to come. My original plan was to do intervals 6 days a week a la Pfitzinger; but when I reached out to my newly-retained coach, he advised that I recreate my training schedule in the pool -- one interval workout, one tempo workout, and one long run each week, with easy "running" for the balance.
OK then. I had the interval workout down, and the long run seemed pretty easier to execute (just stay in the pool longer). But how to do the tempo?
To explain the dilemma, I first need to explain my understanding of what tempo is. In my book, a "tempo" is a run of 20+ minutes at a "comfortably hard pace" -- the classic definition is 20 minutes running at the pace you could hold for about 60 minutes in a race. It's also possible to do longer tempo runs at a slower pace. My general rule of thumb for tempos has been to run at race pace for a third of the race time. For example, I know that I race a half-marathon in a bit over 90 minutes, so I would do a tempo at half-marathon pace for about 30-35 minutes.
The whole point to a tempo is to hold a certain, "comfortably hard" pace for a decent amount of time. Run it too fast, and you're straining the wrong systems and burning yourself out for no good reason; run it too slow, and you're not giving your system enough of a training stimulus. In addition to the physical results of a good tempo, it's also a solid mental training exercise -- you learn how to dial into an effort and sustain it.
All very good, but how the heck do you do that in the pool? The thing about the pool is, there's really only three gears that come naturally -
Thus, the conventional wisdom is that when confined to pool running one should do intervals nearly every day. The reasoning is that it's simply too hard to keep your hard rate elevated for a lengthy period of time, so instead you blast out an interval of 30 seconds to 3 minutes at top effort, take a short break to reassure the lifeguard that you're not actually drowning, and then wash, rinse, repeat.
And yet, I was under instructions to do a tempo each week. My first attempt was three intervals of 10 minutes each, with a minute rest, shooting for that comfortably hard effort. OK, I could do this.
Reported back to the coach, and was corrected. Intervals of 10 minutes at that effort are a "cruise intervals" workout, not a tempo (which I knew, I had just been fudging, since I had no idea where I was going to find the mental strength to do a regular tempo in the water).
Fair enough. So, a tempo it was. But how to do it?
I ended up figuring it out the old fashioned way, by donning first my big girl panties and then my aqua-belt, and giving it a shot. And after a few weeks, I can say now that I am capable of doing a 40 minute tempo "run" in the pool. The tricks to doing this really boil down to two categories: 1) accurately gauging the effort level, and 2) toughing it out for the full length of time. In turn:
Effort level tricks:
OK then. I had the interval workout down, and the long run seemed pretty easier to execute (just stay in the pool longer). But how to do the tempo?
To explain the dilemma, I first need to explain my understanding of what tempo is. In my book, a "tempo" is a run of 20+ minutes at a "comfortably hard pace" -- the classic definition is 20 minutes running at the pace you could hold for about 60 minutes in a race. It's also possible to do longer tempo runs at a slower pace. My general rule of thumb for tempos has been to run at race pace for a third of the race time. For example, I know that I race a half-marathon in a bit over 90 minutes, so I would do a tempo at half-marathon pace for about 30-35 minutes.
The whole point to a tempo is to hold a certain, "comfortably hard" pace for a decent amount of time. Run it too fast, and you're straining the wrong systems and burning yourself out for no good reason; run it too slow, and you're not giving your system enough of a training stimulus. In addition to the physical results of a good tempo, it's also a solid mental training exercise -- you learn how to dial into an effort and sustain it.
All very good, but how the heck do you do that in the pool? The thing about the pool is, there's really only three gears that come naturally -
- a very slow easy motion that really serves mainly to move your legs around;
- "easy" effort -- you keep your body active and moving forward; and
- All out excruciating effort -- send it to 11, Nigel.
Thus, the conventional wisdom is that when confined to pool running one should do intervals nearly every day. The reasoning is that it's simply too hard to keep your hard rate elevated for a lengthy period of time, so instead you blast out an interval of 30 seconds to 3 minutes at top effort, take a short break to reassure the lifeguard that you're not actually drowning, and then wash, rinse, repeat.
And yet, I was under instructions to do a tempo each week. My first attempt was three intervals of 10 minutes each, with a minute rest, shooting for that comfortably hard effort. OK, I could do this.
Reported back to the coach, and was corrected. Intervals of 10 minutes at that effort are a "cruise intervals" workout, not a tempo (which I knew, I had just been fudging, since I had no idea where I was going to find the mental strength to do a regular tempo in the water).
Fair enough. So, a tempo it was. But how to do it?
I ended up figuring it out the old fashioned way, by donning first my big girl panties and then my aqua-belt, and giving it a shot. And after a few weeks, I can say now that I am capable of doing a 40 minute tempo "run" in the pool. The tricks to doing this really boil down to two categories: 1) accurately gauging the effort level, and 2) toughing it out for the full length of time. In turn:
Effort level tricks:
- I like to start the tempo off at interval effort, and then let myself settle slightly after about a minute - for some reason, it's easier to "fall" into tempo effort than it is to "push" into it.
- Breathing really seems to be key here. I've found that about 5 minutes into the tempo, my breathing should hit about one inhale/exhale cycle every three "steps". So, *inhale* (three steps); *exhale* (three steps). This is really a remarkably good way to assess your effort level over time -- a quick breath check can highlight the fact that you're slacking (or perhaps pushing too hard).
- Visualization does help - imagine that you're running a tempo on land, and envision each land mark that you pass, and each mile marker. Yes, you'll get a weird glazed look on your face, but nobody's going to notice.
- When you're running a tempo on land, about 2/3rds of the way through, there's a point where you really start wanting to be done. You're not in pain, you're just physically tired and mentally a bit sick of the whole thing. Getting that feeling during a pool run tempo, about 2/3rds of the way through, is a very good sign.
- Music can help -- program a mix of uptempo stuff, fast paced stuff, and then run to the music. Personally, I find that progressive house, psytrance, or futurepop works well, but we're each unique in what music motivates us.
- Take it minute by minute. You're not doing a 40 minute pool run at tempo effort; you're doing forty intervals of 60 seconds each at tempo effort, with no recovery. This simple change in perspective really does help.
- Believe it or not, pool shape is key here. I've found it helpful to get in a lane, and then do laps of the lane, viewing it as a track of sorts. I normally do my tempos in a ~20 meter lane (it gets too shallow towards one end to do the full 25 meters), and so I know it takes me about 2:30 to do a "lap". Therefore, my 40 minute tempo is actually a 16 lap tempo. I take splits after each lap, and use certain points along the lane as prompts to check my effort level and form. Heck, you can even reverse direction every 5 laps or so.
- Using the pool running tempo as an opportunity to focus on form is also very helpful. For myself, I have a tendency to hunch my shoulders and arch my back when I get tired -- focusing on maintaining the tempo effort while correcting these gives me something to focus on besides the clock.
Sunday, December 19, 2010
Training - week ending 12/19/2010
End of week 6, post fracture. This week was 95 “miles” pool running (per my conversion below) plus 25 minutes on the elliptical -- training log is here. I had an intense training class that lasted from last Friday through this Wednesday, so my online activity was sharply limited for the past week -- hopefully I'll be catching up soon.
As for the foot, when I last saw my podiatrist on the Wednesday before Thanksgiving, he told me that he wanted me to take the aircast off on December 15th, and to try a) walking with a normal shoe, and b) testing the foot on the elliptical. Per his orders, I took the aircast off for good this past Wednesday. Wednesday and Thursday were just practicing walking normally (it’s amazing how much my walking improves each day); on Friday, I started adding in the elliptical and arc-trainer, starting at very light resistance and short duration, and increasing a bit each day.
Over the coming weeks, my plan right now is to gently cut back the pool running mileage slightly (to about 80 “MPW”) while adding in some elliptical and “power walking” as my first steps towards running again. Of course, this all hinges on what the podiatrist says at my next appointment this coming Wednesday.
Dailies
Monday: “15.5 miles” total. In the morning, “11 miles” – 1:35 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 20 minutes at aerobic effort. In the evening, 45 minutes easy pool running for 4.5 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running. Strength training at night (medicine ball tosses – one of my favorites).
Wednesday: “12 miles” in the morning – 2 hours easy pool running. Pilates at night.
Thursday: “13.5 miles” - 2 hours pool running, including a tempo workout of 40 minutes at tempo effort, followed by full recovery, and then eight intervals of 90 seconds hard/60 seconds recovery. Very happy with the effort I sustained for the tempo. Ipod died within the first 30 seconds of the run, so I’m also pretty darn proud that I did the whole 2 hours sans music or company.
Friday: “12 miles” in the morning – 2 hours pool running; in the evening, 5 minutes on the elliptical plus upper body strength training.
Saturday: “18 miles” total in my “long run” – 2:35 hours structured as 10 repeats of 10 minutes easy/5 minutes at tempo effort. This workout is always a solid effort, and leaves me pleasantly tired for the balance of the day. Followed with some leg strengthwork and 5 minutes on the arc-trainer.
Sunday: Upper body strength training in the morning plus 15 minutes on the arc trainer. 2 hours pool running at easy effort for “12 miles” in the afternoon.
As for the foot, when I last saw my podiatrist on the Wednesday before Thanksgiving, he told me that he wanted me to take the aircast off on December 15th, and to try a) walking with a normal shoe, and b) testing the foot on the elliptical. Per his orders, I took the aircast off for good this past Wednesday. Wednesday and Thursday were just practicing walking normally (it’s amazing how much my walking improves each day); on Friday, I started adding in the elliptical and arc-trainer, starting at very light resistance and short duration, and increasing a bit each day.
Over the coming weeks, my plan right now is to gently cut back the pool running mileage slightly (to about 80 “MPW”) while adding in some elliptical and “power walking” as my first steps towards running again. Of course, this all hinges on what the podiatrist says at my next appointment this coming Wednesday.
Dailies
Monday: “15.5 miles” total. In the morning, “11 miles” – 1:35 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 20 minutes at aerobic effort. In the evening, 45 minutes easy pool running for 4.5 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running. Strength training at night (medicine ball tosses – one of my favorites).
Wednesday: “12 miles” in the morning – 2 hours easy pool running. Pilates at night.
Thursday: “13.5 miles” - 2 hours pool running, including a tempo workout of 40 minutes at tempo effort, followed by full recovery, and then eight intervals of 90 seconds hard/60 seconds recovery. Very happy with the effort I sustained for the tempo. Ipod died within the first 30 seconds of the run, so I’m also pretty darn proud that I did the whole 2 hours sans music or company.
Friday: “12 miles” in the morning – 2 hours pool running; in the evening, 5 minutes on the elliptical plus upper body strength training.
Saturday: “18 miles” total in my “long run” – 2:35 hours structured as 10 repeats of 10 minutes easy/5 minutes at tempo effort. This workout is always a solid effort, and leaves me pleasantly tired for the balance of the day. Followed with some leg strengthwork and 5 minutes on the arc-trainer.
Sunday: Upper body strength training in the morning plus 15 minutes on the arc trainer. 2 hours pool running at easy effort for “12 miles” in the afternoon.
Sunday, December 12, 2010
Training - week ending 12/12/2010
End of week 5, post fracture. This week was 84.5 “miles” pool running (per my conversion below) -- training log is here. I have a training class that runs 9-5 each day (including Saturday and Sunday) from this Friday through next Wednesday, and so I was unable to access a pool on Sunday, since none were open before 8:30 or after 6. Thus no pool running that day. Due to the combination of later pool hours+training, I also flip-flopped my long run and my tempo, doing the long run on Thursday.
Aircast is off on Wednesday!
Dailies
Monday: “15.5 miles” total. In the morning, “12 miles” – 1:45 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 20 minutes at marathon effort. I felt a bit blah this morning, so kept the intervals slightly easier than I did last week. Strength training at night, plus 35 minutes easy pool running for 3.5 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running plus lower body strengthwork.
Wednesday: “12 miles” total – In the morning, 90 minutes easy pool running for “9 miles”; in the evening, pilates + 30 minutes easy pool running for “3” more miles.
Thursday: “18.5 miles” - 2:35 hours pool running, including a) including 5 minutes at tempo effort every 10 minutes followed by a 20 minute tempo (trying to simulate a fast finish, as my coach has his runners do during long runs).
Friday: “11.5 miles” total – in the morning, 1:20 hours easy pool running for “8 miles”; in the evening, 35 minutes easy pool running for “3.5 miles”.
Saturday: “15 miles” total – in the morning, “11 miles” - 1:30 hours in the pool, including a tempo workout of 2x20 minutes at tempo effort with 1 minute recovery, followed by 3 minutes at interval effort. Full recovery, and then eight intervals of 90 seconds very hard/60 seconds recovery. In the evening, 40 minutes easy pool running for 4 more miles.
Sunday: No pool running (I had class from 9-5, and no pools were open today at times I could access them). Upper body strength training.
Aircast is off on Wednesday!
Dailies
Monday: “15.5 miles” total. In the morning, “12 miles” – 1:45 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 20 minutes at marathon effort. I felt a bit blah this morning, so kept the intervals slightly easier than I did last week. Strength training at night, plus 35 minutes easy pool running for 3.5 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running plus lower body strengthwork.
Wednesday: “12 miles” total – In the morning, 90 minutes easy pool running for “9 miles”; in the evening, pilates + 30 minutes easy pool running for “3” more miles.
Thursday: “18.5 miles” - 2:35 hours pool running, including a) including 5 minutes at tempo effort every 10 minutes followed by a 20 minute tempo (trying to simulate a fast finish, as my coach has his runners do during long runs).
Friday: “11.5 miles” total – in the morning, 1:20 hours easy pool running for “8 miles”; in the evening, 35 minutes easy pool running for “3.5 miles”.
Saturday: “15 miles” total – in the morning, “11 miles” - 1:30 hours in the pool, including a tempo workout of 2x20 minutes at tempo effort with 1 minute recovery, followed by 3 minutes at interval effort. Full recovery, and then eight intervals of 90 seconds very hard/60 seconds recovery. In the evening, 40 minutes easy pool running for 4 more miles.
Sunday: No pool running (I had class from 9-5, and no pools were open today at times I could access them). Upper body strength training.
Wednesday, December 8, 2010
Huh?
So, got my annual physical today, from my doctor. She is a) very practical and blunt (which is why I like her); and b) a non-athlete. One of the questions I had on my list to ask her was whether I should get a bone density test done of my feet.
To put this request in context: I have a history of bone density issues stemming back many, many years, and have gotten a scan every 18-24 months to track my progress -- the scan focuses on pelvis, femur, and spine. Over those years, via running and proper nutrition, I've managed to get the bone density of my pelvis and femur OUT of the osteopenic range, and into the normal range (the spine's bone density is trending the other direction, which is why I had added in heavy barbell squats and good mornings to my weekly workouts -- until I broke my foot, anyway).
My last scan was in March of this year, so my doctor asked me what exactly I would gain from having a second one done so soon, especially of a different area. Her point was that even if it read horribly for my feet, she wouldn't recommend medications like Fosamax, given the risks of those drugs and the readings of the previous scan with respect to important stuff like spine, hip, femur.
So, I told her that I was exclusively pool running right now, but at some point was going to return to normal running. I've been operating under the assumption that a large part of my running will be replaced by pool running even after I'm fully healed and back to speed, but knowing what the bone density of my feet is (and whether there's a specific concern there) will help my coach and I decide the proper proportions of pool running versus land, when that time comes.
Her response:
a) well, you broke your foot, so you already know there's an issue.
Can't argue there.
b) why do you have to split pool running and land? Is there really that much difference? Why not just stick to the pool from now on?
I was...flummoxed. I've always struggled with situations where it's clear that someone doesn't get what is just so blindingly obvious, and this was no exception.
How do you explain the difference?
Finally I stammered out something about:
a) I really enjoy competing, and there are no pool-running races. You need to race on land, and thus some proportion of your training DOES need to be running.
b) Pool running can be horrifically boring -- you're not going anywhere or getting outside, just doing little cool blue circles for hours.
c) I hate hate hate chlorine, and the stiff hair, dry skin, and dissolving nail polish that accompanies it.
d) Pool running belts really aggravate my acid reflux.
e) I look decent in a pair of running split shorts, but I have yet to find a flattering bathing suit.
f) I just bought a new pair of Kinvaras in the most awesome colors ever (black and electric blue), and I'm going to cry if I never get to wear them.
[answers C, D, E and F were in my head].
We settled on my getting my next bone scan some time next spring, and getting the feet done at that time.
But still -- how do you answer a question like that? I was stumped.
To put this request in context: I have a history of bone density issues stemming back many, many years, and have gotten a scan every 18-24 months to track my progress -- the scan focuses on pelvis, femur, and spine. Over those years, via running and proper nutrition, I've managed to get the bone density of my pelvis and femur OUT of the osteopenic range, and into the normal range (the spine's bone density is trending the other direction, which is why I had added in heavy barbell squats and good mornings to my weekly workouts -- until I broke my foot, anyway).
My last scan was in March of this year, so my doctor asked me what exactly I would gain from having a second one done so soon, especially of a different area. Her point was that even if it read horribly for my feet, she wouldn't recommend medications like Fosamax, given the risks of those drugs and the readings of the previous scan with respect to important stuff like spine, hip, femur.
So, I told her that I was exclusively pool running right now, but at some point was going to return to normal running. I've been operating under the assumption that a large part of my running will be replaced by pool running even after I'm fully healed and back to speed, but knowing what the bone density of my feet is (and whether there's a specific concern there) will help my coach and I decide the proper proportions of pool running versus land, when that time comes.
Her response:
a) well, you broke your foot, so you already know there's an issue.
Can't argue there.
b) why do you have to split pool running and land? Is there really that much difference? Why not just stick to the pool from now on?
I was...flummoxed. I've always struggled with situations where it's clear that someone doesn't get what is just so blindingly obvious, and this was no exception.
How do you explain the difference?
Finally I stammered out something about:
a) I really enjoy competing, and there are no pool-running races. You need to race on land, and thus some proportion of your training DOES need to be running.
b) Pool running can be horrifically boring -- you're not going anywhere or getting outside, just doing little cool blue circles for hours.
c) I hate hate hate chlorine, and the stiff hair, dry skin, and dissolving nail polish that accompanies it.
d) Pool running belts really aggravate my acid reflux.
e) I look decent in a pair of running split shorts, but I have yet to find a flattering bathing suit.
f) I just bought a new pair of Kinvaras in the most awesome colors ever (black and electric blue), and I'm going to cry if I never get to wear them.
[answers C, D, E and F were in my head].
We settled on my getting my next bone scan some time next spring, and getting the feet done at that time.
But still -- how do you answer a question like that? I was stumped.
Tuesday, December 7, 2010
Life in the Aircast caste - some helpful hints
- Stairs. Since the aircast immobilizes your ankle and foot, there is a trick to going down or up stairs with your aircast.
- To descend stairs:
- rotate your body slightly, so that you are facing about 45 degrees towards your side that does NOT have the aircast on.
- take one step down at a time, leading with the leg that has the Aircast on.
- To ascend stairs:
- rotate your body slightly, so that you are facing about 45 degrees towards your side that DOES have the Aircast on.
- take one step up at a time, leading with the leg that does not have the Aircast on.
- General walking. An aircast adds a non-negligible amount of length to your leg, leading to a leg length discrepancy that can rapidly result in substantial back, hip, groin, and knee pain. I've discovered that a shoe with a 2 inch heel is the closest match.
(as an aside -- I'm going to be a bit sad when I take this off for good and return to my original height of 5'4", instead of the lofty 5'6" to which I have become accustomed).
Even after you even out the discrepancy, your gait will still be off -- the lower leg with the aircast is immobilized, meaning no flexion in the ankle joint, meaning that your knees, hips, and other ankle function in a modified way. You're going to have some pain somewhere, and there's no real solution to this, other than doing what you can to minimize your walking.
- Working out. You now have one of your two legs encased in a device that adds a) 2 pounds in weight to that leg;
b) adds 4 inches in circumference to that calf; 3) makes that leg much less stable to balance on (both because the ankle is frozen and because the bottom of the aircast is designed like one of those silly MBT shoes).
These facts add a bit of difficulty to your gym workout. Obviously, anything that involves standing or balancing on one leg is out (i.e. squats, lunges). My philosophy has always been that free weights are best, but I've learned that there is a place for machines, and that's when you're injured. Some observations on individual exercises:
- For stuff like the abductor/adductor machine, or back raises, you can use a towel behind your good leg to balance things out -- effectively making your calves both the same width.
- For pull-ups, even if you normally do them without assistance, it's better to do them with some sort of machine assistance and just add more reps -- when you hang freely from your hands, the imbalance between your two legs makes you twist in an annoying way.
- IF your injury is in the foot, then you can still do planks and push-ups by removing your aircast and placing the tops of your ankles on a small exercise ball. I imagine you could do the same thing, but on your knees, if your injury is to your lower leg. Of course, make sure that you're stable and strong enough to do this without risk of falling, since you don't have the aircast protecting you.
- TMI. If you're a runner, then your aircast probably means you're in the pool.
Do yourself a favor and invest in some spray Tinactin or something similar. Think about it: a) you're doing an activity in a very moist area; b) if your injury is to the foot, it's probably prohibitively painful to dry your toes thoroughly with a towel; and c) after you fail to dry your feet well, you place them into the same thing (the aircast) that you've been wearing for days now. I assure you, you'll thank me for this tip.
- Warm feet. Toes stick out of your aircast -- it's totally fine to wear a sock on the foot in the aircast to keep it warmer.
- Clean feet. If you're spending time in dusty/sandy places, it makes sense to get a plastic grocery bag to wear over the aircast (looping the top velcro strap through the bag handles). Yes you look stupid, but it's better than getting sand in the damn thing that you've got to wear constantly for the next few weeks.
- Arch support. Talk to your doctor to confirm, but in many cases, you can buy an arch support and place it in the aircast --your plantar fascia will thank you for this.
- Accessories. Your aircast comes with a pump to inflate it (after you've put it on) and deflate it (before you remove it). You need this pump (called a "bulb"), and you will likely lose it. Here's where you buy a replacement bulb. For that matter, you can also buy a replacement liner for your aircast there. Heck, you can even buy a replacement aircast, if things go really south.
- Perspective. Your life will be a lot happier if you learn to see your aircast NOT as something that keeps you from your normal life, but rather as something that enables you to live as much of your normal life while still protecting your healing limb.
Sunday, December 5, 2010
Training - week ending 12/05/2010
End of week 4, post fracture. This week was 95 “miles” pool running (per my conversion below) -- training log is here. Next week and the week after will be a bit lighter, as I’m taking an intensive 6 day training course from Friday-Wednesday.
One positive to report: my resting HR has stayed around 45, just slightly above what it was when I was at my fittest while running, even though I haven't done anything aerobic except poolrunning in over a month. That's a nice bit of validation for the poolrunning.
Dailies
Monday: “15 miles” total. In the morning, “11.5 miles” – 1:40 hours pool running, including an “800s” workout of 10x3:00 at very hard effort, with 1:00 recovery, followed by full recovery and then 15 minutes at aerobic effort.. Strength training at night, plus 35 minutes easy pool running for 3.5 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours mostly easy pool-running plus lower body strengthwork. (I also threw in 30 minutes of 90 sec hard/60 sec easy, but after being corrected by my coach later that day, I won’t be doing that again.:)
Wednesday: “12.5 miles” total – In the morning, 75 minutes easy pool running for “7.5 miles” plus upper body weights; in the evening, 50 minutes easy pool running for “5” more miles.
Thursday: “13.5 miles” - 2 hours pool running, including a 40 minute tempo. Pilates session in the evening
Friday: “12 miles” – 2 hours easy pool running
Saturday: “19 mile long run” – 2:45 hours in the pool, including 5 minutes at “marathon/half-marathon” effort every 10 minutes; followed with strength training.
Sunday: “11 miles” - 1:50 hours easy pool running.
One positive to report: my resting HR has stayed around 45, just slightly above what it was when I was at my fittest while running, even though I haven't done anything aerobic except poolrunning in over a month. That's a nice bit of validation for the poolrunning.
Dailies
Monday: “15 miles” total. In the morning, “11.5 miles” – 1:40 hours pool running, including an “800s” workout of 10x3:00 at very hard effort, with 1:00 recovery, followed by full recovery and then 15 minutes at aerobic effort.. Strength training at night, plus 35 minutes easy pool running for 3.5 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours mostly easy pool-running plus lower body strengthwork. (I also threw in 30 minutes of 90 sec hard/60 sec easy, but after being corrected by my coach later that day, I won’t be doing that again.:)
Wednesday: “12.5 miles” total – In the morning, 75 minutes easy pool running for “7.5 miles” plus upper body weights; in the evening, 50 minutes easy pool running for “5” more miles.
Thursday: “13.5 miles” - 2 hours pool running, including a 40 minute tempo. Pilates session in the evening
Friday: “12 miles” – 2 hours easy pool running
Saturday: “19 mile long run” – 2:45 hours in the pool, including 5 minutes at “marathon/half-marathon” effort every 10 minutes; followed with strength training.
Sunday: “11 miles” - 1:50 hours easy pool running.
Thursday, December 2, 2010
Worlds Colliding (running nerd v. infosec geek)
So, about a month ago, I went to the race expo for the Marine Corps Marathon. I had already decided not to run the 10K, since I was still getting over a cold/flu thing, but I wanted to grab my goody bag anyway.
[For non-runners: a goody bag is a bag that you get at many races that contains free samples, coupons, race advertisements, and similar. Stuff like cliff bars, lipbalm, etc. A few things find a second life as cat toys.]
[And, for those of you keeping score at home, this was the same expo where General Electric tested my foot with a fancy machine and declared my bone density to be excellent. This was also 4 days before my foot went pop. And now I've made this post tangentially relevant to the subject matter of my blog. So there.]
In my MCM goody bag, a gift card caught my eye -- it was for $500 in sunglasses from Red Star Eyewear -- a sunglasses manufacturer I'd never heard of. I typed the website address into Google in Firefox, and the search results confirmed that the site was likely safe, so I visited it. Digging through it, it looked like the terms of the deal were that you might get a free pair or two of sunglasses (of dubious quality), but that you paid a decent amount in shipping and handling. So not a full out scam, but definitely a bad deal -- on a par with those old Columbia House Record memberships (apparently Red Star tries to trick you into committing to some sort of "sunglasses club" too).
Brian and I laughed, and I tossed it. But it got me thinking. Race participants are really a huge, untapped market for scammers.
[I do realize that there's an opportunity here to take a shot at the Competitor Group, or Devine Racing. I leave that to y'all]
Just think about it -- we get our goody bags, and act under the assumption that everything in there is somehow vetted and approved by the race management. And it's very easy to get access to those goody bags -- at most of the bigger races, my understanding is that those bags are stuffed by volunteers. Paid race staff are limited to the harder, more specialized tasks -- pretty much anyone can stuff and hand out a bag, and so anyone does.
So here's how you do it:
A) set up a website for some product, including a way to take credit card info;
B) go to a printer, and print a set of fancy fliers promoting your site/product;
C) volunteer for a major marathon or other race, and get yourself a slot filling/distributing goody bags, or even better, manage to get a box of your fliers mixed in with all the other stuff to be stuffed by volunteers;
D) ????
E) Profit!!!!!!
A bit concerning, don't you think? I can't believe this hasn't happened yet, now that I think about it.
[For non-runners: a goody bag is a bag that you get at many races that contains free samples, coupons, race advertisements, and similar. Stuff like cliff bars, lipbalm, etc. A few things find a second life as cat toys.]
[And, for those of you keeping score at home, this was the same expo where General Electric tested my foot with a fancy machine and declared my bone density to be excellent. This was also 4 days before my foot went pop. And now I've made this post tangentially relevant to the subject matter of my blog. So there.]
In my MCM goody bag, a gift card caught my eye -- it was for $500 in sunglasses from Red Star Eyewear -- a sunglasses manufacturer I'd never heard of. I typed the website address into Google in Firefox, and the search results confirmed that the site was likely safe, so I visited it. Digging through it, it looked like the terms of the deal were that you might get a free pair or two of sunglasses (of dubious quality), but that you paid a decent amount in shipping and handling. So not a full out scam, but definitely a bad deal -- on a par with those old Columbia House Record memberships (apparently Red Star tries to trick you into committing to some sort of "sunglasses club" too).
Brian and I laughed, and I tossed it. But it got me thinking. Race participants are really a huge, untapped market for scammers.
[I do realize that there's an opportunity here to take a shot at the Competitor Group, or Devine Racing. I leave that to y'all]
Just think about it -- we get our goody bags, and act under the assumption that everything in there is somehow vetted and approved by the race management. And it's very easy to get access to those goody bags -- at most of the bigger races, my understanding is that those bags are stuffed by volunteers. Paid race staff are limited to the harder, more specialized tasks -- pretty much anyone can stuff and hand out a bag, and so anyone does.
So here's how you do it:
A) set up a website for some product, including a way to take credit card info;
B) go to a printer, and print a set of fancy fliers promoting your site/product;
C) volunteer for a major marathon or other race, and get yourself a slot filling/distributing goody bags, or even better, manage to get a box of your fliers mixed in with all the other stuff to be stuffed by volunteers;
D) ????
E) Profit!!!!!!
A bit concerning, don't you think? I can't believe this hasn't happened yet, now that I think about it.
Tuesday, November 30, 2010
On Schedules and Pool Running Easy Runs
So, within about 24 hours of my foot going "pop", I decided to retain a running coach for the first time in my life. I had always been reluctant to do so -- part of it was pride (wanting to do it all myself), part of it was that I genuinely enjoy learning about physiology and experimenting with how different types of training work for me. And part of my reluctance was that I have previously competed at a decently high level in another sport, and I had learned there that I do NOT do well with aggressive coaching. I tend to push myself pretty hard, and when a coach pushes me on top of that, I end up in a bad mental place. I implode, I psych myself out, the sport becomes a miserable place, and the fun is gone. My thinking was that I'd rather run slightly slower but have fun, and so I was self-coached.
And then my foot went pop -- a nice punctuation to a year+ of injury despite doing all the anciliary prevention stuff -- massages, drills, continuing PT. Clearly, I needed help. And so I selected a coach who met three key criteria -- a) he was local, b) he had a solid reputation for repeated success (especially with women in my age range), and c) he was known for being conservative with injury (and d) he was NOT a screamer). Points b) and c) supported each other -- I needed someone whom, when he put the brakes on me, I could not possibly disagree with, as he clearly knew so much more than me.
And so I retained him, and asked what I should be doing. I was advised to keep up my normal running schedule in the pool, with one interval workout, one tempo, and one long run. The balance of my runs were to be easy, and I was to maintain the same volume (i.e. "mileage") in the pool as I had on land. So, my schedule is something like:
M - Interval/"track workout"
T - Easy mileage
W - Easy mileage
Th - "Tempo"
F - Easy mileage
Sa - Long "run"
Su - Easy mileage
Interestingly, exactly mimicking one's dry land running schedule when in the water diverges from a lot that I've read about pool-running while injured -- the online consensus (and we know how accurate the internet is) is that near daily intervals are necessary and appropriate to maintain fitness while pool-running, due to a) the difficulty of elevating heart rate in the pool, and b) the increased rate of recovery associated with pool running. I read stuff like this and this and this, and spoke to numerous friends and fellow poolrunners who have all done/are doing near daily intervals. An added benefit of doing intervals is that the time goes by much, much quicker.
So, I thought, and read some more, and decided that maybe I'd try inserting a shorter interval segment into some of my easy runs -- not a full out session like my Monday "track workout", but just some fun stuff to raise the heart rate and make time pass. In terms of equating to dry land, it would be like including some fartlek pickups into an easy run, or doing an easy run on hilly terrain.
Makes total sense, right?
Emailed the coach this, and was promptly, and EMPHATICALLY shot down. All "easy runs" in the pool are to be EASY -- no exceptions.
He gave me examples of runners he had trained who had run fantastic performances shortly after returning from injury, when following this plan. It was very nice to read, but he didn't need to. This is why I reached out to him, right? To stop me BEFORE I shoot myself in the metatarsal once more.
Duly noted -- no quality in the easy runs. :)
And then my foot went pop -- a nice punctuation to a year+ of injury despite doing all the anciliary prevention stuff -- massages, drills, continuing PT. Clearly, I needed help. And so I selected a coach who met three key criteria -- a) he was local, b) he had a solid reputation for repeated success (especially with women in my age range), and c) he was known for being conservative with injury (and d) he was NOT a screamer). Points b) and c) supported each other -- I needed someone whom, when he put the brakes on me, I could not possibly disagree with, as he clearly knew so much more than me.
And so I retained him, and asked what I should be doing. I was advised to keep up my normal running schedule in the pool, with one interval workout, one tempo, and one long run. The balance of my runs were to be easy, and I was to maintain the same volume (i.e. "mileage") in the pool as I had on land. So, my schedule is something like:
M - Interval/"track workout"
T - Easy mileage
W - Easy mileage
Th - "Tempo"
F - Easy mileage
Sa - Long "run"
Su - Easy mileage
Interestingly, exactly mimicking one's dry land running schedule when in the water diverges from a lot that I've read about pool-running while injured -- the online consensus (and we know how accurate the internet is) is that near daily intervals are necessary and appropriate to maintain fitness while pool-running, due to a) the difficulty of elevating heart rate in the pool, and b) the increased rate of recovery associated with pool running. I read stuff like this and this and this, and spoke to numerous friends and fellow poolrunners who have all done/are doing near daily intervals. An added benefit of doing intervals is that the time goes by much, much quicker.
So, I thought, and read some more, and decided that maybe I'd try inserting a shorter interval segment into some of my easy runs -- not a full out session like my Monday "track workout", but just some fun stuff to raise the heart rate and make time pass. In terms of equating to dry land, it would be like including some fartlek pickups into an easy run, or doing an easy run on hilly terrain.
Makes total sense, right?
Emailed the coach this, and was promptly, and EMPHATICALLY shot down. All "easy runs" in the pool are to be EASY -- no exceptions.
He gave me examples of runners he had trained who had run fantastic performances shortly after returning from injury, when following this plan. It was very nice to read, but he didn't need to. This is why I reached out to him, right? To stop me BEFORE I shoot myself in the metatarsal once more.
Duly noted -- no quality in the easy runs. :)
Sunday, November 28, 2010
Training - week ending 11/28/2010
End of week 3, post fracture. This week was 93 “miles” pool running (per my conversion below) -- training log is here. I got the OK to add in some swimming this week, which meant that I could attempt to pool run without the belt. Tried, and it was comical. Obviously I need some practice.
I’m not sold on the accuracy of my pool running mileage conversion – I definitely don’t have the fatigue I would have if I was actually running 90+ miles. I do feel like I’m preserving fitness to some extent, and I guess that’s the best I can do.
On December 15, I get to walk without the aircast, and start adding in some elliptical. Yay for approaching goals!
Dailies
Monday: “13 miles” total. In the morning, “11 miles” - 95 minutes pool running, including an “800s” workout of 10x3:00 at very hard effort, with 1:00 recovery, followed by full recovery and then 15 minutes at aerobic effort.. Strength training at night, plus 30 minutes easy pool running for 3 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running plus lower body strengthwork.
Wednesday: “13.5 miles” total – In the morning, 90 minutes easy pool running for “9 miles”; in the evening, 45 minutes easy pool running for “4.5” more miles.
Thursday: “14.5 miles” - 2 hours pool running, including a cruise intervals workout of 2x20 minutes at tempo effort, with 1 minute recovery – after the second tempo, I took 1 minute recovery, and then 3 minutes at hard interval effort.
Then full recovery, followed by another set of intervals – 5x:3:00 very hard, 1:00 recovery.
Friday: “11 miles” – 1:50 hours easy pool running, plus strength training
Saturday: “18 mile long run” – 3 hours pool running, most at easy effort, but I included a half-hour of 90 seconds very hard, 60 seconds easy, to break the monotony.
Sunday: “10 miles” - strength training plus 1:40 hours easy pool running.
I’m not sold on the accuracy of my pool running mileage conversion – I definitely don’t have the fatigue I would have if I was actually running 90+ miles. I do feel like I’m preserving fitness to some extent, and I guess that’s the best I can do.
On December 15, I get to walk without the aircast, and start adding in some elliptical. Yay for approaching goals!
Dailies
Monday: “13 miles” total. In the morning, “11 miles” - 95 minutes pool running, including an “800s” workout of 10x3:00 at very hard effort, with 1:00 recovery, followed by full recovery and then 15 minutes at aerobic effort.. Strength training at night, plus 30 minutes easy pool running for 3 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running plus lower body strengthwork.
Wednesday: “13.5 miles” total – In the morning, 90 minutes easy pool running for “9 miles”; in the evening, 45 minutes easy pool running for “4.5” more miles.
Thursday: “14.5 miles” - 2 hours pool running, including a cruise intervals workout of 2x20 minutes at tempo effort, with 1 minute recovery – after the second tempo, I took 1 minute recovery, and then 3 minutes at hard interval effort.
Then full recovery, followed by another set of intervals – 5x:3:00 very hard, 1:00 recovery.
Friday: “11 miles” – 1:50 hours easy pool running, plus strength training
Saturday: “18 mile long run” – 3 hours pool running, most at easy effort, but I included a half-hour of 90 seconds very hard, 60 seconds easy, to break the monotony.
Sunday: “10 miles” - strength training plus 1:40 hours easy pool running.
Friday, November 26, 2010
Tricks of pool running
So, I'm now entering my fourth week of a pool running only existence, and third week of 80-90 "miles" in the pool -- roughly 13-14 hours per week. That's a lot of time doing something that's pretty tedious, and I've learned some tricks to make it a bit easier.
- Waterproof Ipod Case. This is essential. I use my iPod Nano, and this case. With this as my trusty pool-running partner, my "runs" become an opportunity to catch up on podcasts. I'm particularly fond of This American Life, as well as running-related podcasts like Endurance Planet and some of the podcasts that Julie T has done (I've listened to the Houston Hopefuls podcast a few times). I also crank up the music for my intervals, or catch up on the local radio news via the Nano's radio.
- Logs. I've concocted a formula for converting pool running to land running, and I log my workouts as both time and mileage. Yes, it's a white lie -- pool running ain't running. But anything that keeps me motivated and feeling like I am progressing is a good thing.
- Multiple pools. I'm fortunate that I have four different indoor pools within easy driving distance (heck, one is within air-cast hobbling distance). I try not to run at the same pool more than 3 times in a row -- I find that a different set of walls to stare at can be amazingly refreshing.
- Friends. Pool-running buddies are the best. A 90 minute "run" with a friend goes by twice as fast as a 90 minute solo venture, iPod Nano or no. Friends are so helpful that I will go a fair bit out of my way if it means I have company (and I'm normally a pretty solitary person, who has happily done 20 mile runs solo without music).
- Intervals. Doing a workout that shifts between hard and easy segments is much easily, mentally, than a constant slog. For this reason, I'll toss in occasional segments of high intensity into my longer "easy runs" -- it gives me something to simultaneously dread and look forward to.
- Form drills. During my "easy runs", I add in segments of 5-10 minutes where I hold my arms in a loop in front of my body with hands clasped, or tuck my thumbs into the running belt (so I look like an underwater chicken). It looks even stupider than normal pool running, but it forces me to engage my abs and push off with both legs equally, lest I start circling. And mixing in these segments makes the times go faster.
- Other activity in the pool. One pool has a synchronized swimming program for kids -- it's a real treat when this is going on, as I can watch how they train (it's a pretty demanding sport, from what I can see). The one downside is that I'm getting really sick of the music they use for their routine, though probably not as sick of it as they are.
- Vaseline. Coated on one's face prior to pool entry. Makes a huge difference in avoiding the sandpaper feel of one's face after a pool long run.
Sunday, November 21, 2010
Lessons learned
So, it's been about 3 weeks that I've been on crutches, and then an aircast. Lessons learned:
- Jaywalking with an aircast can be thrilling and adventurous, but is ultimately a bad idea.
- If you get angry and throw a crutch at someone, then you only have one crutch.
- If you ever break your foot or leg, break your left to ensure broader transportation options (driving).
- People are incredibly nice and deferential when you're on crutches, it's almost like being in the mid-west. This is why you need to get off the crutches as soon as possible, before your sense of entitlement becomes permanent.
- The first thing you should do when on crutches is buy a backpack If you have a backpack, buy a bigger one. And pockets. Lotsa pockets.
- In advance of your injury and stint on crutches, you should be sure to a) strength-train your upper-body; b) change all your ceiling lightbulbs, and c) vacuum.
- When faced with stairs, it's totally fine to sit on your butt and go down them one step at a time.
- If you bag your trash and put it by the door, your boyfriend will take it out for you without you asking.
- When you get your aircast, it will come with a separate little airpump, which is essential for inflating and deflating the cast when you take it off or put it on. Ask your doctor for a spare -- you will lose this.
- Surprisingly, a google search for "aircast porn" yields no NSFW hits; "crutches porn" is more productive. In conducting this study, I opted to play it safe, and did NOT google "aircast goatse".
- You get dressed, and then put the aircast on; to do things in the reverse order leads one to madness.
Training log - week ending 11/21/10
This week was 88 “miles” pool running (per my conversion below) -- training log is here. Still pool running, though it’s feeling like the norm. I’m mixing up my long runs each week, shifting between 3 hours at easy effort, and 2.5 hours with cruise intervals thrown in.
Dailies
Monday: “13 miles” total. In the morning, “10 miles” - 90 minutes pool running, including an “800s” workout of 10x3:00 at very hard effort, with 1:00 recovery. Strength training at night, plus 30 minutes easy pool running at night for 3 more “miles”..
Tuesday: In the morning, “10.5 miles” – 1:45 minutes easy pool-running; in the evening, a pilates session plus lower body strengthwork
Wednesday: “15 miles” total – In the morning, 85 minutes easy pool running for “8.5 miles”; in the evening, 65 minutes easy pool running for “6.5” more miles.
Thursday: “10.5 miles” - In the morning, 90 minutes pool running, including a “tempo run” of 40 minutes at tempo efforr. In the evening, strength training.
Friday: “12 miles” – 2 hours easy pool running.
Saturday: “18 mile long run” – 2.5 hours pool running, most at easy effort, but with a 5 minute “cruise interval” every 15 minutes.
Sunday, November 14, 2010
Training - week ending 11/14/2010
This week was 82 “miles” pool running (per my conversion below) -- training log is here. First full week of no running; 11 to go. I managed to ditch the crutches this week, and it’s weird how good the foot feels – no pain to the touch, and no pain in the aircast. I’m hoping these are good signs.
Per discussions with my coach, I am doing 80 “miles” per week pool running, including an “interval workout”, a “tempo”, and a “long run” each week, plus easy “mileage” on the other days. Fortunately, my coach encourages all of his runners to incorporate a lot of pool running, injured or not, so I have no shortage of pool running buddies, which is huge. Saturday’s “long run” was made much easier by a friend appearing for the final hour to pace me through.
General notes
I’m doing exclusively pool running right now, and converting into “mileage” with this formula:
1) 10 minutes “easy” in the pool equals one mile
2) workouts translate by time into mileage, with the recoveries not counting for mileage. For example, I would normally cover half a mile in 3:00 during an interval workout, and 1.5 miles in 10:00 during a tempo. So 8x3:00 at interval effort is 4 miles, and 30 minutes at tempo effort is 4.5 miles.
Dailies
Monday: In the morning, “7 miles” - 60 minutes pool running, including an “800s” workout of 8x3:00 at very hard effort, with 1:00 recovery. (I normally run 800m in about 3 minutes during my track workouts, so this workout was mimicking that). Pilates class at night.
Tuesday: “13.5 miles” - In the morning, 75 minutes easy pool-running; in the evening, 60 minutes easy pool-running
Wednesday: “9 miles” - 90 minutes easy pool running, followed by leg strength work at the gym.
Thursday: “10.5 miles” - In the morning, 90 minutes pool running, including cruise intervals of 4x10:00 at tempo effort with 2:00 recovery, throwing in a very hard 2:00 interval right after the last 10:00 cruise interval. In the evening, strength training with a personal trainer (I’m working with one right now to structure a program that will keep my upper body fit while working around my injury limitations).
Friday: “12 miles” – 2 hours easy pool running.
Saturday: “18 mile long run” - 3 hours pool running at easy effort
Thursday, November 11, 2010
Training - week ending 11/7/2010
Ugh!!!!!!!!!!! 15.5 miles running, plus 6:00 pool running and 1:15 on the arc-trainer.
Monday: In the morning, 75 minutes on the arc-trainer plus upper body strength training. In the evening, 3.5 miles very easy outside (9:04 pace).
Tuesday: 12 miles on the treadmill, including an aerobic workout of 8 miles at marathon pace (first 6 miles at 8.6 mph (6:59 - 7:07 outside) and last 2 miles at 8.7 mph (6:54 - 7:01 outside -- the treadmill seems to be about 8 seconds per mile faster than outside). Workout felt relatively easy, and a confidence booster, but then my left foot went “pop” at the very end. No warning, just “pop”. Not much pain either at the time, but I hopped off anyway, iced, and rested for the rest of the day.
Wednesday: off. See podiatrist in am. X-rays confirm oblique fracture of second metatarsal on left foot.
Thursday: 90 minutes easy pool running. Best pool run ever – after 48 hours on the couch, felt wonderful just to move.
Friday: 40 minutes pool running, including a tempo workout of 3x10:00 at tempo effort with 2:00 recovery. Followed with leg strength training.
Saturday: 2:30 pool running (“long run”).
Sunday: Upperbody strength training plus 80 minutes easy pool running.
Monday: In the morning, 75 minutes on the arc-trainer plus upper body strength training. In the evening, 3.5 miles very easy outside (9:04 pace).
Tuesday: 12 miles on the treadmill, including an aerobic workout of 8 miles at marathon pace (first 6 miles at 8.6 mph (6:59 - 7:07 outside) and last 2 miles at 8.7 mph (6:54 - 7:01 outside -- the treadmill seems to be about 8 seconds per mile faster than outside). Workout felt relatively easy, and a confidence booster, but then my left foot went “pop” at the very end. No warning, just “pop”. Not much pain either at the time, but I hopped off anyway, iced, and rested for the rest of the day.
Wednesday: off. See podiatrist in am. X-rays confirm oblique fracture of second metatarsal on left foot.
Thursday: 90 minutes easy pool running. Best pool run ever – after 48 hours on the couch, felt wonderful just to move.
Friday: 40 minutes pool running, including a tempo workout of 3x10:00 at tempo effort with 2:00 recovery. Followed with leg strength training.
Saturday: 2:30 pool running (“long run”).
Sunday: Upperbody strength training plus 80 minutes easy pool running.
An intro
So, on November 2nd, 2010, I was running at moderate pace on a treadmill. I was doing 8 miles at marathon pace, and at the very end of the workout, my left foot went "pop". Not snap or crackle, but pop. It wasn't particularly painful; it felt like any joint cracking. But, the foot felt slightly uncoordinated, so I decided to skip the cool down, and hit "stop". Went back to the locker room, showered and changed, and then requested some ice from the front desk.
At the time, I thought the injury was at worst a mild sprain. I have a history of osteopenia, but a decade of working out hard plus good nutrition have managed to improve my femur and hip to the point where they are OUT of the osteopenic range (no small feat for a woman in her later 30s). Plus I had gotten a free bone density scan of my right foot a few days before at the Marine Corps Marathon Expo, and had been told that the foot bone density was great. And, though the top of the foot was growing increasingly sore, and the bottom was cramping a bit, there wasn't any excruciating pain to the touch,and I had not had any previous pain in this foot. It had to be acute tendonitis (which I've had several times before), or possibly a sprain.
I went to the podiatrist the next morning. This podiatrist is a runner, and a fairly accomplished one -- I believe he ran 3:04 at Boston this year (others check out their doctors' medical degrees; I check out their PRs).
I've seen him several times before for my injuries, and I've always appreciated his honesty, and his focus on getting someone up and running as soon as practical, rather than the hyper-obsessive focus on rest that I associate with doctors who treat primarily sedentary patients. He palpated, and then had some x-rays done.
The fracture was clear as day on the x-rays. Oblique fracture of the shaft of the second metatarsal of the left foot. The podiatrist gently instructed me that he expected 6 weeks in a boot, with no weight-bearing exercise, and 6 more weeks of cycling and elliptical, before I could run. I got the boot, hailed a cab home, and sat in shock. And that was when the foot started to really hurt.
(I didn't cry until I also got a call from the plumber that the replacement of my hot water heater would be delayed another 24 hours. I could handle no hot water. I could handle a broken foot. Together, they were too much).
In the days since then, I've acquired a boot, crutches, various pool memberships, a running coach, fancy machines to accelerate healing, and now a blog.
At the time, I thought the injury was at worst a mild sprain. I have a history of osteopenia, but a decade of working out hard plus good nutrition have managed to improve my femur and hip to the point where they are OUT of the osteopenic range (no small feat for a woman in her later 30s). Plus I had gotten a free bone density scan of my right foot a few days before at the Marine Corps Marathon Expo, and had been told that the foot bone density was great. And, though the top of the foot was growing increasingly sore, and the bottom was cramping a bit, there wasn't any excruciating pain to the touch,and I had not had any previous pain in this foot. It had to be acute tendonitis (which I've had several times before), or possibly a sprain.
I went to the podiatrist the next morning. This podiatrist is a runner, and a fairly accomplished one -- I believe he ran 3:04 at Boston this year (others check out their doctors' medical degrees; I check out their PRs).
I've seen him several times before for my injuries, and I've always appreciated his honesty, and his focus on getting someone up and running as soon as practical, rather than the hyper-obsessive focus on rest that I associate with doctors who treat primarily sedentary patients. He palpated, and then had some x-rays done.
The fracture was clear as day on the x-rays. Oblique fracture of the shaft of the second metatarsal of the left foot. The podiatrist gently instructed me that he expected 6 weeks in a boot, with no weight-bearing exercise, and 6 more weeks of cycling and elliptical, before I could run. I got the boot, hailed a cab home, and sat in shock. And that was when the foot started to really hurt.
(I didn't cry until I also got a call from the plumber that the replacement of my hot water heater would be delayed another 24 hours. I could handle no hot water. I could handle a broken foot. Together, they were too much).
In the days since then, I've acquired a boot, crutches, various pool memberships, a running coach, fancy machines to accelerate healing, and now a blog.
Sunday, March 28, 2010
Reprise:Cherry Blossom 2009.
If you've known me for a while, you've likely seen this before (I've posted it many different places). But, I like to trot this sequence out each year (last posted in March 2011) - I continue to think it's damn funny.
For those of you who will inevitably ask "what happened?" -- short version is I was on track for a PR, and started having trouble breathing about a half mile from the finish line. So, I picked up the pace, in an early example of what has now become my variant of race pace fail (when you're in trouble, just panic and run faster). There is a slight bit of bitterness here, in that I've repeated this mistake several times since. But I'm learning how to stay relaxed and focused all the way to the finish, and I've finally come to realize that racing well is a matter of performing your best, not your hardest.
In the meantime, the comic value of this sequence endures, and never fails to make me grin.
And so...
"How NOT to kick in the final seconds of your goal race"
On April 5, 2009 I ran the Cherry Blossom 10 Mile race (race report here). Below is a photographic essay detailing the final 15 seconds of my race.
Epilogue:
For those of you who will inevitably ask "what happened?" -- short version is I was on track for a PR, and started having trouble breathing about a half mile from the finish line. So, I picked up the pace, in an early example of what has now become my variant of race pace fail (when you're in trouble, just panic and run faster). There is a slight bit of bitterness here, in that I've repeated this mistake several times since. But I'm learning how to stay relaxed and focused all the way to the finish, and I've finally come to realize that racing well is a matter of performing your best, not your hardest.
In the meantime, the comic value of this sequence endures, and never fails to make me grin.
And so...
"How NOT to kick in the final seconds of your goal race"
On April 5, 2009 I ran the Cherry Blossom 10 Mile race (race report here). Below is a photographic essay detailing the final 15 seconds of my race.
 |
| This is me, when I'm running (I'm the woman in black). |
 |
| Starting to go down! |
 |
| There she goes! |
 |
| And... she's down. |
 |
| Must...cross...line... |
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| $#^$*(%^*^$*(@! |
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| So...close... |
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| Don't you DARE touch me. |
 |
| Made it! |
 |
| And she's back up. |
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| Being helped off of the course. |
Epilogue:
 |
| I don't usually buy "finisher's plaques" -- I made an exception here. |
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