Well here I go again with another comeback. After waking up with pretty intense achilles pain the morning after my last post, I decided it was time to really rest it. I haven't really run since then, with the exception of a 3-mile week (3 10-minute runs) a couple weeks ago. Not counting that psuedo-running week, I've been run-less for 5 weeks. Overall, my achilles does feel better but I have a sneaky feeling I'm not out of the woods yet. I still notice some "weirdness" when walking, almost like a slight stiffness or tightness. Nonetheless, I will still be getting back to running this week, albeit cautiously. Unlike my post-1/2 marathon foolishness, I will be coming back much much slower this; week one will only consist of three 10-minute runs followed by a week of three 15-minute runs, a week of three 20-minute runs, and then a week of three 3-milers. If I can make it up to the 3 miles pain-free then I'll consider longer runs of 4-5 miles and possibly some "easy" workouts (fartleks/tempos). This plan should put me in ok shape for the Freihofer's Run for Women 5K, the one race I will to do before heading up to Summit, Greenland for research in June.
So restart the clock and reset the goals: I have eight weeks until the Freihofer's and thus 8 weeks to train consistently. Here's a closer look at this week's training:
Monday -- 04/11 -- Run Easy 10 minutes, Exercise bike 20 minutes, Stretch
Tuesday -- 04/12 -- Strength Class
Wednesday -- 04/13 -- OFF
Thursday -- 04/14 -- Run Easy 10 minutes, Exercise bike 20 minutes, Stretch
Friday -- 04/15 -- OFF
Saturday -- 04/16 -- Run Easy 10 minutes, Exercise bike 20 minutes, Strength, Stretch
Sunday -- 04/17 -- OFF OR Bike 60 minutes (if the weather's nice)
TOTAL: 3 miles
Showing posts with label injury. Show all posts
Showing posts with label injury. Show all posts
Sunday, April 10, 2011
Saturday, August 1, 2009
The Saga Continues... An Update
Well, I still haven't run. This, I'm pretty sure, marks the longest break from running since I broke my foot my Sophomore year of college.
At the beginning of July, I saw an orthopedist about my foot. He diagnosed me with "peroneal tendon dysfunction" AKA "I-have-no-idea-whats-wrong-with-you-but-know-the-problem-has-something-to-do-with-that-tendon". I was prescribed PT, orthotics, and Ibproufen; no surprise.
I have since finished PT where I got rid of some scar tissue. My foot feels better, but whether or not that's as a result of PT or just a prolonged absence from running I think is still undecided.
I have been fit for orthotics and will pick them up a week from Monday. I'm hoping they help but am weary. The onset of this whole issue was seemingly sudden leading me to believe that there's an element to the problem that's more than just a biomechanical issue that has built up over time.
Both the guy who's making my orthotics and the physical therapist noted that my calves were unnaturally tight and that this may be the root of the whole problem. I would have to agree, which is super frustrating because that is EXACTLY what the guy I saw back in March said. I thought I was stretching enough but the flexibility tests suggest otherwise. This is where the orthotics will come in; by adjusting the way I run, it is hoped that the pressure will be taken off my lower legs.
As expected, this whole fiasco has altered my running plan. Things aren't looking good for the Seacoast half because I just don't think I have the time to get my mileage up. I already missed one race I paid for, the York Days 5K on July 26th, and will likely have to miss another, the Fox Point 5-miler in September, for the same mileage-build-up concerns that I have for the half. This is a bummer because I was really looking forward to this races. Racing's kind of why I want to keep running and it just sucks to have the taken away for who knows how long.
The plan for now is to start running again a week-ish after getting my orthotics. By that point it will have almost been a full 2 months of not running so coming back slowly is the key. I'll probably start with some run-walk workouts on the track and then go up from there. The good thing is that I have been somewhat good about getting into the gym or pool so hopefully the comeback will be easier and quicker than it might have been had I done nothing.
I'm also trying to get into Weight Watchers to start the weight loss which, while I've been told otherwise, I believe has had a role in this whole thing. I think I was running too hard for where I was fitness-wise and just had gotten to a point where my body wasn't able to recover fast enough. I have gained weight and loss a significant amount of fitness and should've been more conscious of this last year. Instead, I focused too much on the watch and the distance leading me to where I'm at today. I really hope this next round I can be better about really listening to my body and being less concerned with speed and distance.
Bring on the great return to running part 2.
At the beginning of July, I saw an orthopedist about my foot. He diagnosed me with "peroneal tendon dysfunction" AKA "I-have-no-idea-whats-wrong-with-you-but-know-the-problem-has-something-to-do-with-that-tendon". I was prescribed PT, orthotics, and Ibproufen; no surprise.
I have since finished PT where I got rid of some scar tissue. My foot feels better, but whether or not that's as a result of PT or just a prolonged absence from running I think is still undecided.
I have been fit for orthotics and will pick them up a week from Monday. I'm hoping they help but am weary. The onset of this whole issue was seemingly sudden leading me to believe that there's an element to the problem that's more than just a biomechanical issue that has built up over time.
Both the guy who's making my orthotics and the physical therapist noted that my calves were unnaturally tight and that this may be the root of the whole problem. I would have to agree, which is super frustrating because that is EXACTLY what the guy I saw back in March said. I thought I was stretching enough but the flexibility tests suggest otherwise. This is where the orthotics will come in; by adjusting the way I run, it is hoped that the pressure will be taken off my lower legs.
As expected, this whole fiasco has altered my running plan. Things aren't looking good for the Seacoast half because I just don't think I have the time to get my mileage up. I already missed one race I paid for, the York Days 5K on July 26th, and will likely have to miss another, the Fox Point 5-miler in September, for the same mileage-build-up concerns that I have for the half. This is a bummer because I was really looking forward to this races. Racing's kind of why I want to keep running and it just sucks to have the taken away for who knows how long.
The plan for now is to start running again a week-ish after getting my orthotics. By that point it will have almost been a full 2 months of not running so coming back slowly is the key. I'll probably start with some run-walk workouts on the track and then go up from there. The good thing is that I have been somewhat good about getting into the gym or pool so hopefully the comeback will be easier and quicker than it might have been had I done nothing.
I'm also trying to get into Weight Watchers to start the weight loss which, while I've been told otherwise, I believe has had a role in this whole thing. I think I was running too hard for where I was fitness-wise and just had gotten to a point where my body wasn't able to recover fast enough. I have gained weight and loss a significant amount of fitness and should've been more conscious of this last year. Instead, I focused too much on the watch and the distance leading me to where I'm at today. I really hope this next round I can be better about really listening to my body and being less concerned with speed and distance.
Bring on the great return to running part 2.
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