Way back when, in the dark ages of my broken foot, I went for an aqua jog. It was a day or two after I had broken the darn thing, and I was trying to wrap my mind around the reality of 3 months no running.
Misery loves company, and so do pool-runners. And so, when I saw what appeared to be another runner bobbing about in the "leisure swim and aqua jog lane" I struck up a conversation. Yup, he was a runner (for a local high school) and injured. His coach had told him to do nothing but aqua-jogging.
Of course, I asked the question that applies equally to prison or injury-induced cross-training: "How long are you in here for?"
He glanced back at me, his face full of misery and suffering and agony.
"TWO WEEKS."
***
Of course, I made it through my broken foot. Returned to running, built up, trained hard, and became significantly faster than I had been, pre-broken foot. And that's something I've tried to remember ever since. Layoffs and setbacks aren't exit ramps; they're rest stops on the way to greater things.
And many times, I've been the obliviously chipper one, voluntarily pool-running along a friend, offering up positive talk and experience, while they journey through MRIs and PRP injections and missed races.
I usually say something like "it seems like forever while you're stuck in the pool, but when you look back a year from now, it will seem much shorter in retrospect. Promise."
And it's true. The time off never seems that bad in retrospect. (Nor does race discomfort, come to think of it.) And it also never seems that bad if it's not YOU experiencing it. (Also just like race pain.) It's all about perspective.
But that's the funny thing about perspective - it's context specific. When you're sentenced to three months, two weeks off seems like nothing. When you're in the heat of training, even a day off, or one missed workout, is hard. Especially if it's YOU.
But of course, now I'm there again. Two weeks in the pool, to take care of this stupid yet-to-be-completely-defined heel issue. Several years ago, I was (mentally) very dismissive of the anguish of the kid who had to take two weeks no running. Compared to three months, that was nothing. But now that it's me? Compared to two weeks of training with friends? Two weeks in the pool is everything.
But that's perspective for you. Funny thing. And I know that some day, in the not too far future, I'll look back at this, and note how short this period was. Probably while accompanying a friend serving his or her own aqua-jogging sentence, trying to cheer him or her up.
I just need to get there first. And that point is likely at least two weeks away.
Thursday, August 29, 2013
Monday, August 26, 2013
Training log - Week ending 8/25/13
This week was 18 miles of “real running” plus 31 “miles” pool
running, 8 "miles" on the arc-trainer, and 2000 yards of swimming breathing drills -- training log is here.
Argh. Training interrupted yet again. My right foot (heel) got sore after this Tuesday's workout, enough so that I swapped to the water for a few days and went in to see the podiatrist. The diagnosis was sub-calcaneal bursitis - essentially a bursa under my heel has gotten inflamed. The symptoms mimic plantar fascitis but are slightly different (pain goes away with rest, and isn't exactly where the fascia ties into the heel), and my standard tricks of taping and the Strasburg sock just aggravate it.
Podiatrist recommended yet another shoe change (to the Brooks Pure Flow), and so I tried that after a few days rest. The foot felt better than it had before, but was still getting sore after each run. After discussion with Capital Rehab, I decided to go for 2 weeks of no impact exercise. Nothing but pool-running, swimming, and upper body strength work (plus Voltaren). And trying to be on my feet as little as possible.
It's gonna suck, honestly. I'm already in lousy shape, and now I'm taking another 2 weeks off (I'll pool-run and do intervals, but that's not quite the same). But....I figure I can either take this time now, or two weeks from now. Better to get it over with. And if I hadn't run this past weekend, I'd already be half-way through.
And I also keep thinking back to when I broke my foot, and was sentenced to several months of nothing but pool-running. This is honestly just a blip, compared to that.
Plus my hay fever's going crazy right now, so being stuck inside ain't horrible.
Monday: In the morning, 60 minutes of pool-running for "6 miles" followed by upper body, core, and injury prevention strengthwork. Foam rolling at night.
Tuesday: In the morning, 9.5 miles outside, including a track workout of 6x800 (splits were 3:01, 2:58, 2:57, 2:56, 2:55, 2:52), followed with a 40 minute shake out in the pool and injury prevention work. Foam rolling at night.
Wednesday: In the morning, 55 minutes of easy pool-running for "5.5 miles." Foam rolling at night.
Thursday: In the morning, a pool-running workout of 10x3:00 hard, 1:00 easy, followed by lower body, core, and injury prevention strengthwork. Foam rolling at night.
Friday: In the morning, 60 minutes of easy pool-running plus a yoga class. Foam rolling at night.
Saturday: In the morning, 4.5 miles easy, followed by upper body and core strength work plus injury prevention work and then 2000 yards of swimming. Foam rolling at night.
Sunday: In the morning, 4 miles easy (8:02 pace), followed by 60 minutes on the arc-trainer (first 45 easy, last 15 at something between marathon and tempo effort), followed by 30 minutes easy pool-running. Yoga and foam rolling in the afternoon.
Argh. Training interrupted yet again. My right foot (heel) got sore after this Tuesday's workout, enough so that I swapped to the water for a few days and went in to see the podiatrist. The diagnosis was sub-calcaneal bursitis - essentially a bursa under my heel has gotten inflamed. The symptoms mimic plantar fascitis but are slightly different (pain goes away with rest, and isn't exactly where the fascia ties into the heel), and my standard tricks of taping and the Strasburg sock just aggravate it.
Podiatrist recommended yet another shoe change (to the Brooks Pure Flow), and so I tried that after a few days rest. The foot felt better than it had before, but was still getting sore after each run. After discussion with Capital Rehab, I decided to go for 2 weeks of no impact exercise. Nothing but pool-running, swimming, and upper body strength work (plus Voltaren). And trying to be on my feet as little as possible.
It's gonna suck, honestly. I'm already in lousy shape, and now I'm taking another 2 weeks off (I'll pool-run and do intervals, but that's not quite the same). But....I figure I can either take this time now, or two weeks from now. Better to get it over with. And if I hadn't run this past weekend, I'd already be half-way through.
And I also keep thinking back to when I broke my foot, and was sentenced to several months of nothing but pool-running. This is honestly just a blip, compared to that.
Plus my hay fever's going crazy right now, so being stuck inside ain't horrible.
Dailies
Monday: In the morning, 60 minutes of pool-running for "6 miles" followed by upper body, core, and injury prevention strengthwork. Foam rolling at night.
Tuesday: In the morning, 9.5 miles outside, including a track workout of 6x800 (splits were 3:01, 2:58, 2:57, 2:56, 2:55, 2:52), followed with a 40 minute shake out in the pool and injury prevention work. Foam rolling at night.
Wednesday: In the morning, 55 minutes of easy pool-running for "5.5 miles." Foam rolling at night.
Thursday: In the morning, a pool-running workout of 10x3:00 hard, 1:00 easy, followed by lower body, core, and injury prevention strengthwork. Foam rolling at night.
Friday: In the morning, 60 minutes of easy pool-running plus a yoga class. Foam rolling at night.
Saturday: In the morning, 4.5 miles easy, followed by upper body and core strength work plus injury prevention work and then 2000 yards of swimming. Foam rolling at night.
Sunday: In the morning, 4 miles easy (8:02 pace), followed by 60 minutes on the arc-trainer (first 45 easy, last 15 at something between marathon and tempo effort), followed by 30 minutes easy pool-running. Yoga and foam rolling in the afternoon.
Monday, August 19, 2013
Training log - Week ending 8/18/13
This week was 47 miles of “real running” plus 14 “miles” pool
running, and 1000 meters of swimming breathing drills -- training log is here.
I started back up with cautious workouts this week. For Tuesday's workout, I showed up planning to do 2x1600 at tempo pace, but ended up doing the full workout, keeping most of it between tempo and interval effort, but indulging in "normal" for the last rep. Friday's run was my first "normal" workout - a four mile tempo. Not super impressive, but I was happy with the workout, given all the time off and the low mileage. Tempos are both the workout I see the best results from and the hardest for me, so I was really happy to check this one off.
My "long run" on the other hand was a bit meh. Long runs are usually my easiest workout of the week by far. But for some reason on Sunday 12 miles at easy pace took a lot out of me. About 15 minutes after finishing, I was fairly tired, as if I had done a progressive 20. Weird. It wasn't that hot out, and I carried water with me and hit every water stop. I ended up deciding that REST was what I needed (big rule of running - if you're in a hole, STOP DIGGING) so I skipped the rest of my normal Sunday routine (yoga, heavy injury prevention work) in lieu of chowing down on my couch watching the Tivo'd World Championships. By Sunday night I was a bit more perky.
I had friends racing Ironmans (is it Ironmans or Ironmen?) this Sunday; maybe it was sympathetic fatigue (more likely humidity+allergies+out of shape). In any event, I did sympathetic refueling.
The shoe adventures continue, unfortunately. I tried running in both the Saucony Ride and the Brooks Ghost this week for my easy runs, but in both shoes my plantar fascia got annoyed in both feet. Which goes against everything I know. One would think that more cushioned, higher heel lift shoes would be easier on my feet, but instead it feels like my heels are torqued slightly with each stride and I'm pushing off a lot harder than I normally do.
I got my feet checked out this morning by ART guy, who told me that I was fine to continue running and doing workouts; he and I also agreed that I'd hold off on experimenting with any more shoes until my feet calm down. I'm still debating whether to do intervals this week, but I guess I'll make that decision in the morning, based on how everything feels. On the one hand, I've got someone I really trust encouraging me to do the workout; on the other hand, I've been bitten badly by PF multiple times before.
Two more rules of running: a) don't be a pussy, b) don't be stupid. The trick is figuring out which rule applies when.
Monday: In the morning, 50 minutes of pool-running for "5 miles" followed by upper body, core, and injury prevention strengthwork. Foam rolling at night.
Tuesday: In the morning, 7.5 miles outside, including a cautious track workout of 2x1600, 2x800 (splits were 6:17, 6:09, 3:02, 2:52 - I did the last one at normal effort), followed with a 30 minute shake out in the pool and injury prevention work. Foam rolling at night.
Wednesday: In the morning, 9 miles easy (8:04 pace) followed by yoga. Sports massage at night.
Thursday: In the morning, 40 minutes of easy pool-running for "4" miles plus 1000 yards swimming breathing drills, followed by upper body, core, and injury prevention strengthwork. Foam rolling at night.
Friday: In the morning, 10 miles outside, including a tempo of 6400m in 26:11, split as 6:42, 6:34, 6:31, 6:24), followed by injury prevention work and 20 minutes shakeout pool-runing. Foam rolling at night.
Saturday: In the morning, 8.5 miles easy (8:24 pace). Upper body and core strength work plus injury prevention work and foam rolling in the afternoon.
Sunday: In the morning, 12 miles (8:00 pace). Foam rolling in the afternoon.
I started back up with cautious workouts this week. For Tuesday's workout, I showed up planning to do 2x1600 at tempo pace, but ended up doing the full workout, keeping most of it between tempo and interval effort, but indulging in "normal" for the last rep. Friday's run was my first "normal" workout - a four mile tempo. Not super impressive, but I was happy with the workout, given all the time off and the low mileage. Tempos are both the workout I see the best results from and the hardest for me, so I was really happy to check this one off.
My "long run" on the other hand was a bit meh. Long runs are usually my easiest workout of the week by far. But for some reason on Sunday 12 miles at easy pace took a lot out of me. About 15 minutes after finishing, I was fairly tired, as if I had done a progressive 20. Weird. It wasn't that hot out, and I carried water with me and hit every water stop. I ended up deciding that REST was what I needed (big rule of running - if you're in a hole, STOP DIGGING) so I skipped the rest of my normal Sunday routine (yoga, heavy injury prevention work) in lieu of chowing down on my couch watching the Tivo'd World Championships. By Sunday night I was a bit more perky.
I had friends racing Ironmans (is it Ironmans or Ironmen?) this Sunday; maybe it was sympathetic fatigue (more likely humidity+allergies+out of shape). In any event, I did sympathetic refueling.
The shoe adventures continue, unfortunately. I tried running in both the Saucony Ride and the Brooks Ghost this week for my easy runs, but in both shoes my plantar fascia got annoyed in both feet. Which goes against everything I know. One would think that more cushioned, higher heel lift shoes would be easier on my feet, but instead it feels like my heels are torqued slightly with each stride and I'm pushing off a lot harder than I normally do.
I got my feet checked out this morning by ART guy, who told me that I was fine to continue running and doing workouts; he and I also agreed that I'd hold off on experimenting with any more shoes until my feet calm down. I'm still debating whether to do intervals this week, but I guess I'll make that decision in the morning, based on how everything feels. On the one hand, I've got someone I really trust encouraging me to do the workout; on the other hand, I've been bitten badly by PF multiple times before.
Two more rules of running: a) don't be a pussy, b) don't be stupid. The trick is figuring out which rule applies when.
Dailies
Monday: In the morning, 50 minutes of pool-running for "5 miles" followed by upper body, core, and injury prevention strengthwork. Foam rolling at night.
Tuesday: In the morning, 7.5 miles outside, including a cautious track workout of 2x1600, 2x800 (splits were 6:17, 6:09, 3:02, 2:52 - I did the last one at normal effort), followed with a 30 minute shake out in the pool and injury prevention work. Foam rolling at night.
Wednesday: In the morning, 9 miles easy (8:04 pace) followed by yoga. Sports massage at night.
Thursday: In the morning, 40 minutes of easy pool-running for "4" miles plus 1000 yards swimming breathing drills, followed by upper body, core, and injury prevention strengthwork. Foam rolling at night.
Friday: In the morning, 10 miles outside, including a tempo of 6400m in 26:11, split as 6:42, 6:34, 6:31, 6:24), followed by injury prevention work and 20 minutes shakeout pool-runing. Foam rolling at night.
Saturday: In the morning, 8.5 miles easy (8:24 pace). Upper body and core strength work plus injury prevention work and foam rolling in the afternoon.
Sunday: In the morning, 12 miles (8:00 pace). Foam rolling in the afternoon.
Monday, August 12, 2013
Training log - Week ending 8/11/2013
This week was 47 miles of “real running” plus 22.5 “miles” pool
running, and 1000 meters of swimming breathing drills -- training log is here.
Ah - good to be running again. I started with a short 3 miles, and then ramped up throughout the week. The left leg feels different, but good, with my gait changed slightly to be more even - while I used to collapse a bit outwardly on my left leg before, now I'm pushing off with both legs evenly. Of course, the left leg isn't used to working that way, and so I've got to build it up, but so far so good.
I guess I'll know 6 months from now whether the shot was a good idea. But two weeks post shot, I'm wishing I had gotten it many years ago.
As part of my ramp up, I kept my outside mileage easy for this week, doing my classic 10x3 minutes hard (1 minute easy) in the pool. The 10x3:00 is miserable when I'm doing it, but it does work. An added benefit of addressing my piriformis/nerve issue is that I'm no longer fighting my tendency to turn in circles when I pool run. Cool.
Other news of the week was my quest for new running shoes. I've had great luck with the Saucony Kinvara for many years, and so I've been reluctant to change for that reason - if it ain't broke, don't fix it. Unfortunately, Saucony effectively broke the Kinvara for me when they decided to widen it some. It no longer fits my foot as well. So, I've been trying other options. I first tried the Saucony Mirage (a bit too cushy and corrective) and the Saucony Fastwitch (love it, but a bit too light for a trainer). Then, at the recommendation of my coach, I started experimenting with more substantial shoes.
It's been an adventure so far. Candidates rejected in the store include the Nike Pegasus and Asics Cumulus plus some Adidas shoe I can't remember - all bad fits for my foot. We also tried a New Balance for the heck of it, but I didn't even need to stand in it for the shoe salesman to agree it didn't work for me. New Balance designs shoes for the exact opposite of my foot shape, apparently.
I took the Brooks Ghost home to try, but rejected it after one run - it felt like running in clogs, with matching fatigue in my outer shins, hamstrings, and quads, plus some stiffness just inside of my heels. Then I tried the Mizuno Wave Rider this weekend. It felt different but good at first, but I noticed a bit of soreness in both arches a few hours after my Saturday run. On Sunday's run, I could feel some pulling on the outside of my plantar fascia in both feet by the end, which was enough for me to nix the shoe.
So, back to the running store - I've ordered a pair of Saucony Rides that should hopefully be delivered in the next day or two. Cross your fingers that those will do the trick. I'm open to other suggestions - I'm a neutral mid-foot striker with a narrow foot and a small heel. Heavily cushioned shoes tend to aggravate my plantar fascitis issues, and elevated heels give me trouble as well, so moderate shoes are preferred. Kayanos will not work. Trust me.
And don't tell me to try Vibrams or Newtons. Just. Don't.
Monday: In the morning, 3 miles easy (8:15 pace), followed by 35 minutes of pool-running for "3.5 miles" and some upper body, core, and injury prevention strengthwork. Foam rolling at night.
Tuesday: In the morning, 5 miles outside (8:17 pace) followed by a pool workout of 10x3:00 hard, 1:00 easy - total in the pool was "7 miles." Foam rolling at night.
Wednesday: In the morning, 9 miles easy (8:08 pace) followed by yoga. Foam rolling at night.
Thursday: In the morning, 60 minutes of easy pool-running for "6" miles pluspper body, core, and injury prevention strengthwork. Foam rolling at night.
Friday: In the morning, 8 miles (8:28) in the Ghosts followed by a pool workout of 10x3:00 hard, 1:00 easy - total in the pool was "6 miles." Foam rolling at night.
Saturday: In the morning, 10 miles easy (8:15 pace) in the Wave Riders, followed by 1000 meters swimming breathing drills. Upper body and core strength work plus injury prevention work and foam rolling in the afternoon.
Sunday: In the morning, 8 miles very easy (8:50) in the Wave Riders, followed by a yoga class. Later did another 4 miles aerobic (7:18) in my normal shoes to compare. Foam rolling in the afternoon.
Ah - good to be running again. I started with a short 3 miles, and then ramped up throughout the week. The left leg feels different, but good, with my gait changed slightly to be more even - while I used to collapse a bit outwardly on my left leg before, now I'm pushing off with both legs evenly. Of course, the left leg isn't used to working that way, and so I've got to build it up, but so far so good.
I guess I'll know 6 months from now whether the shot was a good idea. But two weeks post shot, I'm wishing I had gotten it many years ago.
As part of my ramp up, I kept my outside mileage easy for this week, doing my classic 10x3 minutes hard (1 minute easy) in the pool. The 10x3:00 is miserable when I'm doing it, but it does work. An added benefit of addressing my piriformis/nerve issue is that I'm no longer fighting my tendency to turn in circles when I pool run. Cool.
Other news of the week was my quest for new running shoes. I've had great luck with the Saucony Kinvara for many years, and so I've been reluctant to change for that reason - if it ain't broke, don't fix it. Unfortunately, Saucony effectively broke the Kinvara for me when they decided to widen it some. It no longer fits my foot as well. So, I've been trying other options. I first tried the Saucony Mirage (a bit too cushy and corrective) and the Saucony Fastwitch (love it, but a bit too light for a trainer). Then, at the recommendation of my coach, I started experimenting with more substantial shoes.
It's been an adventure so far. Candidates rejected in the store include the Nike Pegasus and Asics Cumulus plus some Adidas shoe I can't remember - all bad fits for my foot. We also tried a New Balance for the heck of it, but I didn't even need to stand in it for the shoe salesman to agree it didn't work for me. New Balance designs shoes for the exact opposite of my foot shape, apparently.
I took the Brooks Ghost home to try, but rejected it after one run - it felt like running in clogs, with matching fatigue in my outer shins, hamstrings, and quads, plus some stiffness just inside of my heels. Then I tried the Mizuno Wave Rider this weekend. It felt different but good at first, but I noticed a bit of soreness in both arches a few hours after my Saturday run. On Sunday's run, I could feel some pulling on the outside of my plantar fascia in both feet by the end, which was enough for me to nix the shoe.
So, back to the running store - I've ordered a pair of Saucony Rides that should hopefully be delivered in the next day or two. Cross your fingers that those will do the trick. I'm open to other suggestions - I'm a neutral mid-foot striker with a narrow foot and a small heel. Heavily cushioned shoes tend to aggravate my plantar fascitis issues, and elevated heels give me trouble as well, so moderate shoes are preferred. Kayanos will not work. Trust me.
And don't tell me to try Vibrams or Newtons. Just. Don't.
Dailies
Monday: In the morning, 3 miles easy (8:15 pace), followed by 35 minutes of pool-running for "3.5 miles" and some upper body, core, and injury prevention strengthwork. Foam rolling at night.
Tuesday: In the morning, 5 miles outside (8:17 pace) followed by a pool workout of 10x3:00 hard, 1:00 easy - total in the pool was "7 miles." Foam rolling at night.
Wednesday: In the morning, 9 miles easy (8:08 pace) followed by yoga. Foam rolling at night.
Thursday: In the morning, 60 minutes of easy pool-running for "6" miles pluspper body, core, and injury prevention strengthwork. Foam rolling at night.
Friday: In the morning, 8 miles (8:28) in the Ghosts followed by a pool workout of 10x3:00 hard, 1:00 easy - total in the pool was "6 miles." Foam rolling at night.
Saturday: In the morning, 10 miles easy (8:15 pace) in the Wave Riders, followed by 1000 meters swimming breathing drills. Upper body and core strength work plus injury prevention work and foam rolling in the afternoon.
Sunday: In the morning, 8 miles very easy (8:50) in the Wave Riders, followed by a yoga class. Later did another 4 miles aerobic (7:18) in my normal shoes to compare. Foam rolling in the afternoon.
Monday, August 5, 2013
Training log - Week ending 8/4/13
This week was 9 miles of “real running” plus 30 “miles” pool
running, and 5500 yards of swimming breathing drills -- training log is here.
Yup - that's my lowest mileage total in a LONG time. Since March. But for a good reason.
I've had a slightly weaker and much less flexible left leg for a long time (like decades), and I finally got sick and tired of managing it and the myriad of issues that seem to crop up from it. So I gave a cortisone shot to my rear (piriformis) a try, so as to stop that pesky muscle from pushing on my sciatic nerve.
The cortisone shot came with a few obligations. One was to take 4-7 days no running. Done (and my swimming may have improved a bit. Or not).
Second obligation was to take advantage of the next few weeks to retrain myself. Meaning all the injury prevention exercises I do anyway, but really being obsessive about form. I need to get that leg moving absolutely correctly, and unlearn all the little compensation habits I've ingrained over the years. The whole point of getting the shot was not so I could jump back into running training ASAP, but rather to reset my body to neutral, and then do some relearning. Which includes gradually ramping up the easy miles.
The running itself should be fun - my leg feels different. More springy and responsive. It's still slightly weaker than the right, but that makes sense. The muscles are getting the signals full tilt now, but they still need to build up. So I have a lot of stretching, side planks, and single leg squats and deadlifts in my future. Good thing. I was starting to get sick of swimming.
Monday: In the morning, 60 minutes of pool-running for "6 miles" plus 1000 yards of swimming breathing drills and some upper body strengthwork. Foam rolling at night.
Tuesday: In the morning, 9 miles easy outside (8:11 pace) plus yoga. Cortisone butt shot in the afternoon.
Wednesday: 2000 yards swimming in the morning, all with pull buoy.i
Thursday: In the morning, 70 minutes of easy pool-running for "7" miles plus upper body strengthwork. Foam rolling at night.
Friday: In the morning, 70 minutes of easy pool-running for "7" miles plus 1000 yards of swimming. Foam rolling at night.
Saturday: In the morning, lower body strengthwork and injury prevention work plus 1500 yards of swimming; got a massage in the afternoon.
Sunday: In the morning, a yoga class. In the afternoon, "10 miles" in the pool, including a 20 minute stretch at marathon pace effort, plus 10x45 seconds very hard, 15 seconds easy, for the heck of it.
Yup - that's my lowest mileage total in a LONG time. Since March. But for a good reason.
I've had a slightly weaker and much less flexible left leg for a long time (like decades), and I finally got sick and tired of managing it and the myriad of issues that seem to crop up from it. So I gave a cortisone shot to my rear (piriformis) a try, so as to stop that pesky muscle from pushing on my sciatic nerve.
The cortisone shot came with a few obligations. One was to take 4-7 days no running. Done (and my swimming may have improved a bit. Or not).
Second obligation was to take advantage of the next few weeks to retrain myself. Meaning all the injury prevention exercises I do anyway, but really being obsessive about form. I need to get that leg moving absolutely correctly, and unlearn all the little compensation habits I've ingrained over the years. The whole point of getting the shot was not so I could jump back into running training ASAP, but rather to reset my body to neutral, and then do some relearning. Which includes gradually ramping up the easy miles.
The running itself should be fun - my leg feels different. More springy and responsive. It's still slightly weaker than the right, but that makes sense. The muscles are getting the signals full tilt now, but they still need to build up. So I have a lot of stretching, side planks, and single leg squats and deadlifts in my future. Good thing. I was starting to get sick of swimming.
Dailies
Monday: In the morning, 60 minutes of pool-running for "6 miles" plus 1000 yards of swimming breathing drills and some upper body strengthwork. Foam rolling at night.
Tuesday: In the morning, 9 miles easy outside (8:11 pace) plus yoga. Cortisone butt shot in the afternoon.
Wednesday: 2000 yards swimming in the morning, all with pull buoy.i
Thursday: In the morning, 70 minutes of easy pool-running for "7" miles plus upper body strengthwork. Foam rolling at night.
Friday: In the morning, 70 minutes of easy pool-running for "7" miles plus 1000 yards of swimming. Foam rolling at night.
Saturday: In the morning, lower body strengthwork and injury prevention work plus 1500 yards of swimming; got a massage in the afternoon.
Sunday: In the morning, a yoga class. In the afternoon, "10 miles" in the pool, including a 20 minute stretch at marathon pace effort, plus 10x45 seconds very hard, 15 seconds easy, for the heck of it.
Thursday, August 1, 2013
Giving it a shot.
So there I was, lying on my side, shorts hiked up.
"OMG yes. That is exactly the spot!" It hurt some, but also felt really good, like an itch had finally been scratched.....
Um.... let's back up some. And reset the scenario to about an hour beforehand.
***
Or maybe even longer than that. Years even. Even before I became a runner, my left leg's always been a bit odd. No real pain, other than some minor muscle soreness that moves around, but a bit weaker and a lot less flexible.
[Memories surge back of riding horses in my early twenties, and being yelled at because my rides consistently bulged their left shoulders.]
It improves when I run more mileage and/or do more yoga, and goes backwards with rest, throwing my stride a bit off. If I really want to make myself one sided? Just take a week off, and include a long ride in a car to boot. That gets the leg to lock up, plus a fascinating bit of simultaneous cramping in left foot and left butt cheek. Then it's really fun watching me try (and fail) to run straight.
Like I said, my left leg's weird. It's not a disc issue. The cause is an angry piriformis muscle deep in my butt that presses on my sciatic nerve, resulting in a bit of weakness and cramping. Over the years I've tried nearly all the tricks and seen all the experts. Tennis ball or lacrosse ball on the left buttock - daily. Pigeon pose or figure 4 stretch? Got it down. I know all the glute activation exercises, and do them faithfully. And yes, I'm an old hand at deep tissue massage, ART, and those modalities. They all help a little, but the secret sauce has consistently been maintaining a high level of activity. (and trying to avoid long car rides)
[People always ask me: but are you really consistent with your exercises? Seriously? I'm moderately OCD and neurotic: some people can't stop washing their hands; I can't stop side planking. Or Googling.]
So, I've just dealt with it. Heck, I run fairly decently with it - I even ran a marathon with my left leg locked up. And it's not like it ever really hurts. But the fact that it flares with rest creates a weird one-legged chicken and egg situation. Any time I take more than a day or two off, the leg gets weaker and crampy. Then, when I start running again, my gait is off and I end up with some random tweak somewhere that has to be babied. Once I get back up to my normal activity level and hold it for a while, I'm good to go. But getting there is a struggle, as I address one compensatory injury after another.
That's been the cycle I've been in recently. I feel run down or have a tight muscle, so I take a few days off. As soon as the tight muscle feels better, I come back, but the left leg flares and my gait's off, so something else goes.
I had decided just to go for two weeks of easy mileage to break the cycle, and then I stopped in to see my orthopedist for a follow-up on this issue. Who proposed a cortisone shot in my piriformis, followed by 4-7 days no running. I could try this now (as in RIGHT NOW), or I could continue to manage it.
Of course, that meant my planned two weeks no workouts would be extended to three - 4-7 days no running (and I'm erring towards the 7) followed by the easy mileage ramp-up. *sigh*. Plus the whole big needle in the rear thing.
I've also never been a fan of cortisone shots. I think they're often used to hide pain so that someone can get back to running quickly without addressing the underlying issue. Additionally, I've heard a lot of about the risks of them weakening tendons and fascia - I'd always rejected them out of hand for my plantar fascitis issues.
But, I decided this was slightly different. I wasn't getting the shot to kill pain so I could return to workouts and races faster, but rather to knock out an underlying problem (the pressure and damage to the nerve by my piriformis), while accepting that getting the shot would keep me out longer. And I was also getting it in a muscle, rather than slower healing tendon/fascia - hopefully that was a difference too.
Maybe I'm correct, maybe I'm rationalizing. In any event, I hopped up on the table and hiked my shorts like the plaid skirted private girls school student I once was. A bit of numbing spray, and then the big POKE. Which was simultaneously uncomfortable and really satisfying.
Imagine the biggest muscle knot you've ever had. The one that no professional or massage tool has ever quite been able to get. Now imagine it being pierced by a needle and releasing.
Oh yeah, that felt good.
It's quite possible I am the first person ever to enjoy a cortisone shot.
So, hopped off the table, thanked the good doctor for ramming a big metal thing up my rear, and drove home on a numb left leg. That was Tuesday afternoon. It stayed numb for another 24 hours, and then eased up. Now I just have a lingering mild soreness from the shot, plus a lingering chlorine spell from the pool, where I'm sentenced to pool-running and swimming for the next few days.
It's still too early to tell how much good the shot did, though I'm already noting a nice bit of increased mobility in that hip. I guess the next days and weeks and months will tell. If it didn't work, then I'll just return to the way I've always managed it. But, if I was going to give this a try, now was the time. It's late summer, and my goal races are still far away.
Heck, it was worth a shot.
"OMG yes. That is exactly the spot!" It hurt some, but also felt really good, like an itch had finally been scratched.....
Um.... let's back up some. And reset the scenario to about an hour beforehand.
***
Or maybe even longer than that. Years even. Even before I became a runner, my left leg's always been a bit odd. No real pain, other than some minor muscle soreness that moves around, but a bit weaker and a lot less flexible.
[Memories surge back of riding horses in my early twenties, and being yelled at because my rides consistently bulged their left shoulders.]
It improves when I run more mileage and/or do more yoga, and goes backwards with rest, throwing my stride a bit off. If I really want to make myself one sided? Just take a week off, and include a long ride in a car to boot. That gets the leg to lock up, plus a fascinating bit of simultaneous cramping in left foot and left butt cheek. Then it's really fun watching me try (and fail) to run straight.
Like I said, my left leg's weird. It's not a disc issue. The cause is an angry piriformis muscle deep in my butt that presses on my sciatic nerve, resulting in a bit of weakness and cramping. Over the years I've tried nearly all the tricks and seen all the experts. Tennis ball or lacrosse ball on the left buttock - daily. Pigeon pose or figure 4 stretch? Got it down. I know all the glute activation exercises, and do them faithfully. And yes, I'm an old hand at deep tissue massage, ART, and those modalities. They all help a little, but the secret sauce has consistently been maintaining a high level of activity. (and trying to avoid long car rides)
[People always ask me: but are you really consistent with your exercises? Seriously? I'm moderately OCD and neurotic: some people can't stop washing their hands; I can't stop side planking. Or Googling.]
So, I've just dealt with it. Heck, I run fairly decently with it - I even ran a marathon with my left leg locked up. And it's not like it ever really hurts. But the fact that it flares with rest creates a weird one-legged chicken and egg situation. Any time I take more than a day or two off, the leg gets weaker and crampy. Then, when I start running again, my gait is off and I end up with some random tweak somewhere that has to be babied. Once I get back up to my normal activity level and hold it for a while, I'm good to go. But getting there is a struggle, as I address one compensatory injury after another.
That's been the cycle I've been in recently. I feel run down or have a tight muscle, so I take a few days off. As soon as the tight muscle feels better, I come back, but the left leg flares and my gait's off, so something else goes.
I had decided just to go for two weeks of easy mileage to break the cycle, and then I stopped in to see my orthopedist for a follow-up on this issue. Who proposed a cortisone shot in my piriformis, followed by 4-7 days no running. I could try this now (as in RIGHT NOW), or I could continue to manage it.
Of course, that meant my planned two weeks no workouts would be extended to three - 4-7 days no running (and I'm erring towards the 7) followed by the easy mileage ramp-up. *sigh*. Plus the whole big needle in the rear thing.
I've also never been a fan of cortisone shots. I think they're often used to hide pain so that someone can get back to running quickly without addressing the underlying issue. Additionally, I've heard a lot of about the risks of them weakening tendons and fascia - I'd always rejected them out of hand for my plantar fascitis issues.
But, I decided this was slightly different. I wasn't getting the shot to kill pain so I could return to workouts and races faster, but rather to knock out an underlying problem (the pressure and damage to the nerve by my piriformis), while accepting that getting the shot would keep me out longer. And I was also getting it in a muscle, rather than slower healing tendon/fascia - hopefully that was a difference too.
Maybe I'm correct, maybe I'm rationalizing. In any event, I hopped up on the table and hiked my shorts like the plaid skirted private girls school student I once was. A bit of numbing spray, and then the big POKE. Which was simultaneously uncomfortable and really satisfying.
Imagine the biggest muscle knot you've ever had. The one that no professional or massage tool has ever quite been able to get. Now imagine it being pierced by a needle and releasing.
Oh yeah, that felt good.
It's quite possible I am the first person ever to enjoy a cortisone shot.
So, hopped off the table, thanked the good doctor for ramming a big metal thing up my rear, and drove home on a numb left leg. That was Tuesday afternoon. It stayed numb for another 24 hours, and then eased up. Now I just have a lingering mild soreness from the shot, plus a lingering chlorine spell from the pool, where I'm sentenced to pool-running and swimming for the next few days.
It's still too early to tell how much good the shot did, though I'm already noting a nice bit of increased mobility in that hip. I guess the next days and weeks and months will tell. If it didn't work, then I'll just return to the way I've always managed it. But, if I was going to give this a try, now was the time. It's late summer, and my goal races are still far away.
Heck, it was worth a shot.
Subscribe to:
Posts (Atom)