For a few weeks now I've been wanting to write a post on how to beat plantar fasciitis but, honestly, I didn't want to jinx myself. Well, at the risk of a jinx, here goes.
I'm no doctor, but my understanding of plantar fasciitis is that it's basically a torn ligament in your foot. Specifically, it's a tear to the fascia under your foot. It starts with a dull pain in your heal, especially when you wake up in the morning. Oftentimes the pain gets better as the day wears on. But if you're a runner who ignores the signs and keeps pounding out the miles without attention to your injury, you are setting youself up for a nasty, long-term battle. I know runners who've battled PF for years.
Let me say it again. Plantar fasciitis is a torn ligament in your foot! When you look at PF in that light, it seems kind of ill-advised to think one can run through it. It takes rest and therapy.
Here are some tips for dealing with plantar fasciitis, based on my own experience with PF.
Rest
At the first sign of suspected plantar fasciitis pain, reduce your mileage and, ideally, take at least 2 weeks off from running. Cross-train instead. Most of the time, you cannot run through PF. If you try to run through it without proper management, you are in effect playing with fire. If you refuse to shut down, at least avoid hills, reduce your mileage, avoid fast stuff for a little while, ice your foot daily, massage the heel and arch, and investigate over-the-counter inserts that support your arch and heel. Do NOT overstretch the injured foot! Would you ever stretch a torn ligament?
Seek Medical Evaluation and Treatment
If the pain doesn't go away after 2 weeks of rest, see a doctor--preferably a sports medicine or foot specialist. He or she will examine your foot; do X-rays to rule out a stress fracture, heel spur, etc.; and, if indeed you do have PF, prescribe treatment--usually a night splint, perhaps an orthotic, maybe physical therapy, possibly a cortisone shot, or all of the above. Prescribed rest will likely be in the mix, too. Don't fight it. Submit to your doctor's course of treatment, but do be informed, ask questions and express any concerns you may have. Above all, set expectations. I told my doctor up front: "Dr. Ng, I run 4,000 miles a year and have big plans in 2011. I want to be able to run again. What can we do to get there?" He heard me, understood where I was coming from, and helped me get back to running. (Click on the link above or here for Dr. Ng's info. He is an excellent doctor and I also send huge props to Rob Marchant at Physiotherapy Associates. He's an Ironman triathlete and very supportive and expert.)
If Your Doctor Gives You a Cortisone Shot....
A cortisone shot is your golden opportunity to get better. But it's where I made a critical mistake that set me back several months. If your doctor gives you a cortisone shot, REST FOR 3-4 WEEKS! Do not resume your training just because your foot feels fantastic from the cortisone. The cortisone quickly reduces the swelling and boosts healing. Allow it to work and rest while it works. I didn't and I paid for it. After the cortisone wore off and my foot was painful again, I was back to square one. You cannot get multiple cortisone shots in your heel or else you risk fat pad atrophy, a rupture to your fascia, and other complications. It is a one-shot deal, but a very effective treatment--so allow it to work and don't be stupid like I was.
Get a Night Splint
When you get out of bed in the morning and feel that terrible pain in your foot, you are in effect re-injuring the fascia. You must prevent re-injury. And the best way to do this is to get a night splint. A splint will keep your foot stretched out while you sleep, allowing the fascia to properly heal. As a result of a night splint, you will notice that your foot hurts less in the morning--a good thing because it means you're not re-injuring the fascia every time you get out of bed. I tried the Strassburg Sock and hated it. It was incredibly uncomfortable and clumsy, but maybe it'll work for you. What has really worked for me is a more sturdy, robust night splint given to me by my foot specialist. I had to pay for it out of pocket ($85) since my insurance provider wouldn't cover it. Whatever you do for a night splint, be sure to massage and gently stretch your foot before you get out of bed.
Go to PT and be Patient
If your doctor prescribes physical therapy, do it. Unfortunately, I have a $1,000 deductible for PT, and so the 6 or 7 appointments I had were basically out of pocket. But it was well worth it. Through PT, I was able to access dexamethasone treatments, ultrasound therapy, electrical stimulation, deep-tissue massage, stretches, strengthening exercises and good old-fashioned moral support that made a huge difference. You have to be patient with PT. As my therapist told me, many folks with PF conclude their course of physical therapy still hurting, but in a few weeks or months they are much better. PF takes a lot of time to heal and physical therapy isn't an overnight remedy.
If You have a Serious Case, Get Custom Orthotics
I resisted custom orthotics for a long time because I have pretty anatomically sound feet and am a mid-foot striker--all good things. My PF wasn't from a structural flaw or poor gait; it was from an acute injury to the fascia or perhaps overuse. Everyone who examined my feet told me how sound they were. And so, with that thinking, I resisted orthotics because I didn't like the thought of a device "realigning" my feet. But I ultimately got the orthotics, shelling out a few hundred bucks, and I wear them at all times EXCEPT for on my runs. I know that sounds crazy. I've found that my Sole-brand inserts work well for runs and the custom orthotics are perfect for my work and casual shoes. I refuse to allow my orthotics to be a permanent solution; they are temporary and my goal is to be out of them in a year or less. That said, if you're prescribed custom orthotics, do what works for you. You may need them 100% of the time. I do think first checking out Sole-brand inserts is worth it, though. (Update: I now wear my custom orthotics on all runs and they're great!)
Do NOT Go Barefoot
Going barefoot or just in socks around the house, especially if you have hardwood floors or tile, is incredibly damaging to a foot with PF. Wear supportive sandals or shoes, but do not go barefoot...ever...until your foot is 100% healed.
Practice Self Treatment
Stick with your physical therapy regiment and also do some self treatments at home. I have found that massaging my heel and arch makes a big difference in keeping the foot loose and breaking up inflamed tissue. I have also found that the downward dog yoga stretch is wonderful for keeping the calves loose and my foot stretched. I would not recommend the downward dog stretch until you start seeing big improvement with your PF. Do NOT over-stretch the foot when you're still in the early stages of pain.
If You're Willing to Go the Medical Route, Be Ready to Shell Out a Lot of Money
I had to spend a lot of money to get better. Between my physical therapy, orthotics and night splint, the costs added up. I'd do it all over again. If you asked me, "Wyatt, I can only afford one treatment. What should I do?" I'd recommend a cortisone shot and 4 weeks of rest--as in no running at all. If you can't see a doctor, then I'd recommend a night splint and rest. Cycling, elliptical, etc. will have to do and, really, some time off will do your body some good.
The Biggest Lesson I Learned
I waited too long to get treatment. My PF manifested in July when I was at the height of my Leadville 100 training, knocking off 100-110 miles per week. I trained through it and even finished Leadville, but in the process I developed a chronic injury that would take 7 months to begin to heal. The key to beating PF is managing the injury at first sign. Rest. See a doctor if rest doesn't work. Wear a night splint. But do not try to run through it. You have a torn ligament. Face that fact and put your ambitious race plans on hold for a while. If you don't, you could literally end your "career" as a runner. There were days when I thought the party was over.
I know plantar fasciitis is a hot topic with many runners, and a difficult injury to manage. So please let me know if you have any questions.
Showing posts with label Plantar fasciitis. Show all posts
Showing posts with label Plantar fasciitis. Show all posts
Tuesday, February 22, 2011
Monday, January 17, 2011
My New Marathotics
Armed with my new Marathotics, on Sunday morning I completed my first run outside and my first run of double-digit mileage since early December. My little adventure in the Parker hills went exceedingly well and my foot felt great thanks to my new custom orthotics. As I see it, these orthotics aren't a permanent thing; they're temporary measures to help my foot heal while I run the way I want to run. My hope is to be out of them in a year. Until then, I'm just grateful to have a device that helps me run outside and do what I want to do.
Sunday's 11-miler in the Parker hills showed me that my legs have definitely lost some conditioning. Fortunately, I'm still in great shape as far as cardiovascular capacity. I know that my legs will return to form in time. I am very excited about hitting the trails in Manitou Springs, Boulder and other areas in the coming months. The Incline, Green Mountain and Deer Creek Canyon are calling me.
My goals are to increase my mileage by 10 percent every week and log 70-80 miles per week by late February without any pain or discomfort in my foot. I'd love to start intervals at the track. I'm trying not to think too "big" and instead just focus on returning to good health in time for the Jemez Mountain 50-Mile Race in May. Jemez is going to be very tough and I'll need to be ready.
I feel like 2011 will be a good year for me as far as running. Aside from a strong finish at the Leadville 100 in August, I have to say a new marathon PR is of utmost importance to me. But mostly I just want to run injury-free and enjoy the road and trails again. This past weekend, because I'm recovering from an injury, I missed the first annual Ponderous Posterior Pikes Peak Fat Ass 50K in Manitou Springs.
With good health, may 2011 be full of memorable races, training runs and good fellowship.
***
Rest in peace, Gerry Rafferty. "Baker Street" is an all-time classic.
"Right Down the Line" is just as classic. Due to addiction, depression and other factors, it's fair to say Rafferty's potential was never realized. So sad.
Thanks for the great tunes, Gerry.
Sunday's 11-miler in the Parker hills showed me that my legs have definitely lost some conditioning. Fortunately, I'm still in great shape as far as cardiovascular capacity. I know that my legs will return to form in time. I am very excited about hitting the trails in Manitou Springs, Boulder and other areas in the coming months. The Incline, Green Mountain and Deer Creek Canyon are calling me.
My goals are to increase my mileage by 10 percent every week and log 70-80 miles per week by late February without any pain or discomfort in my foot. I'd love to start intervals at the track. I'm trying not to think too "big" and instead just focus on returning to good health in time for the Jemez Mountain 50-Mile Race in May. Jemez is going to be very tough and I'll need to be ready.
I feel like 2011 will be a good year for me as far as running. Aside from a strong finish at the Leadville 100 in August, I have to say a new marathon PR is of utmost importance to me. But mostly I just want to run injury-free and enjoy the road and trails again. This past weekend, because I'm recovering from an injury, I missed the first annual Ponderous Posterior Pikes Peak Fat Ass 50K in Manitou Springs.
With good health, may 2011 be full of memorable races, training runs and good fellowship.
***
Rest in peace, Gerry Rafferty. "Baker Street" is an all-time classic.
"Right Down the Line" is just as classic. Due to addiction, depression and other factors, it's fair to say Rafferty's potential was never realized. So sad.
Thanks for the great tunes, Gerry.
Friday, January 7, 2011
Plantar Fasciitis Improvement (At Last)
Although I've been quite active with my blogging of late, I haven't really said anything about my plantar fasciitis. A few weeks before 2010 came to an end, I decided to shut down from running for the rest of the year and go into silence because, quite honestly, writing and talking about my foot injury was causing me a great deal of stress. Alas, despite my every effort, I just didn't feel I was getting anywhere.
Things have changed. A little.
I'm continuing with my physical therapy and, while my foot still isn't "right" and I still feel pain especially at the end of the day, Rob (my physical therapist and an Ironman triathlete) and I both agree that healing is under way. There's not any "knotty" tissue in the foot--a very good sign--and my foot is looser, but there's still dull pain in my heel. My arch is fine.
Amid all the physical therapy, I decided to order some orthotics (through my foot specialist, Dr. Ng) specially designed for long-distance runners. They are, quite appropriately, called the Marathotic. My orthotics, for which I'm having to shell out a whopping $375, will arrive any day now. I'll need to break them in over a period of weeks, spending more and more time in them everyday until my feet finally accept and adjust to the added support. Am I happy about having orthotics? No!
Why no? Because, as both my physical therapist and foot doctor have noticed, I have very neutral feet. In other words, my feet don't have any mechanical problems and are actually "made" to run long distances. This bout of plantar fasciitis, then, isn't really from overuse or a mechanical problem--it is from acute damage to the foot. An injury. I have my theories, and they start and end with multiple treadmill runs at 13% at hard pace to train for the Leadville 100. These were second runs of the day, and so when I stepped on the treadmill and ratcheted up the incline I was already tired and in recovery mode from double-digit miles run earlier in the day. Do lots of 13% hard runs at 6,000+ feet and at the end of a 100+ mile week and problems may ensue. My foot is Exhibit A.
So the orthotics are, in my view, temporary. I'll wear them for as long as I need and then transition out of them. They're on the way and, happily, I've restarted my running but very conservatively. I started gradually, running for just 10 minutes on day one. I've increased my time conservatively and am now at 40 minutes on the treadmill. I'm running slow (about 7:45-8:00 pace) and with zero incline, while focusing on my form. Midfoot strike, arms swinging efficiently, leaning forward ever so slightly--this is form-sharpening time. My foot needs it.
I'm also hammering away on the cycle. I hated the cycle at first but love it now. I go hard....and then harder. My legs have changed from the cycling, getting a lot more muscular. Time will tell if that's a a good or bad thing as far as running.
Right now, the goal week in and week out is to work out for 9+ hours and start adding onto that once I have a solid base back in place. Nine hours is about how long it would take me to run 70 miles a week--which is what I usually run this time of year. I'll continue to increase time on my feet running while decreasing cycling time, but I'm going to stick with the cycle for good because I believe it's very beneficial. I also want to finally act on my curiosity about yoga. A runner my age (37) has got to change his thinking because pounding out big mileage without cross-training and without enough recovery is only for the young. I read an interview with 37-year-old Chris McCormack, two-time winner of the Ironman Triathlon in Kona (including the 2010 race), in which he recommends yoga for older athletes. He says it's critical.
When my orthotics arrive, I'll finally have the support my foot needs to completely heal. My goal is to be knocking off the mileage and totally in Leadville Marathon/Leadville 100 training mode by April 1. Cross-training will continue to be part of the mix, but so will weeks of 90+ miles of running. Recovery, too. So important.
My lesson from all of this: It's important to get control of injuries early. If only I'd seen a doctor back in July or August, I'd probably be fine by now. Secondly, cross-training and recovery have to be a part of my training.
***
During these difficult several months in which I've battled injury, "Back in the High Life Again" by Steve Winwood has been inspiring. A semi-cheesy video...yes. But a classic tune no less. Steve Winwood gets too little respect.
Things have changed. A little.
I'm continuing with my physical therapy and, while my foot still isn't "right" and I still feel pain especially at the end of the day, Rob (my physical therapist and an Ironman triathlete) and I both agree that healing is under way. There's not any "knotty" tissue in the foot--a very good sign--and my foot is looser, but there's still dull pain in my heel. My arch is fine.
Amid all the physical therapy, I decided to order some orthotics (through my foot specialist, Dr. Ng) specially designed for long-distance runners. They are, quite appropriately, called the Marathotic. My orthotics, for which I'm having to shell out a whopping $375, will arrive any day now. I'll need to break them in over a period of weeks, spending more and more time in them everyday until my feet finally accept and adjust to the added support. Am I happy about having orthotics? No!
Why no? Because, as both my physical therapist and foot doctor have noticed, I have very neutral feet. In other words, my feet don't have any mechanical problems and are actually "made" to run long distances. This bout of plantar fasciitis, then, isn't really from overuse or a mechanical problem--it is from acute damage to the foot. An injury. I have my theories, and they start and end with multiple treadmill runs at 13% at hard pace to train for the Leadville 100. These were second runs of the day, and so when I stepped on the treadmill and ratcheted up the incline I was already tired and in recovery mode from double-digit miles run earlier in the day. Do lots of 13% hard runs at 6,000+ feet and at the end of a 100+ mile week and problems may ensue. My foot is Exhibit A.
So the orthotics are, in my view, temporary. I'll wear them for as long as I need and then transition out of them. They're on the way and, happily, I've restarted my running but very conservatively. I started gradually, running for just 10 minutes on day one. I've increased my time conservatively and am now at 40 minutes on the treadmill. I'm running slow (about 7:45-8:00 pace) and with zero incline, while focusing on my form. Midfoot strike, arms swinging efficiently, leaning forward ever so slightly--this is form-sharpening time. My foot needs it.
I'm also hammering away on the cycle. I hated the cycle at first but love it now. I go hard....and then harder. My legs have changed from the cycling, getting a lot more muscular. Time will tell if that's a a good or bad thing as far as running.
Right now, the goal week in and week out is to work out for 9+ hours and start adding onto that once I have a solid base back in place. Nine hours is about how long it would take me to run 70 miles a week--which is what I usually run this time of year. I'll continue to increase time on my feet running while decreasing cycling time, but I'm going to stick with the cycle for good because I believe it's very beneficial. I also want to finally act on my curiosity about yoga. A runner my age (37) has got to change his thinking because pounding out big mileage without cross-training and without enough recovery is only for the young. I read an interview with 37-year-old Chris McCormack, two-time winner of the Ironman Triathlon in Kona (including the 2010 race), in which he recommends yoga for older athletes. He says it's critical.
When my orthotics arrive, I'll finally have the support my foot needs to completely heal. My goal is to be knocking off the mileage and totally in Leadville Marathon/Leadville 100 training mode by April 1. Cross-training will continue to be part of the mix, but so will weeks of 90+ miles of running. Recovery, too. So important.
My lesson from all of this: It's important to get control of injuries early. If only I'd seen a doctor back in July or August, I'd probably be fine by now. Secondly, cross-training and recovery have to be a part of my training.
***
During these difficult several months in which I've battled injury, "Back in the High Life Again" by Steve Winwood has been inspiring. A semi-cheesy video...yes. But a classic tune no less. Steve Winwood gets too little respect.
Tuesday, December 14, 2010
Shutting down
I'm getting no where fast with this plantar fasciitis and have changed my thinking since yesterday's post. Running is just plain dumb right now, especially when I've been advised to shut down from running at least for a few weeks. So as of today I'm not running a step probably for the rest of 2010. I will only cycle, do the elliptical trainer and weight train. In the meantime, I may take some time away from this blog. Writing about my ongoing struggle with plantar is very difficult as I feel like a shell of my old self and, honestly, I just need to take a step back from this situation because it's causing me a lot of stress. So this will likely be my last post of 2010 as I try to recover. With any hope, the next time I sign on I'll be feeling great and ready for an amazing 2011.
Monday, December 13, 2010
2011 is a big question mark
It has dawned on me that, of the many injuries that can plague a runner, plantar fasciitis has to be among the most serious. It's serious because, as many in the sports medicine field and sufferers alike would attest, it's a very complicated injury. There can be set-back after set-back and some even say you never totally get over plantar fasciitis. Conversely, with a stress fracture--the #1 fear of just about any runner--you take time off and then you're good to go. With PF, you could be looking at 1-2 years of pain. But then after two years PF tends to go away; it's run its course and just kind of disappears. Today, I'm at 6 months with PF.
That's a long way of saying I just don't know what the 2011 racing year looks like yet. There may be few if any races for me. Right now, it's hard to even imagine running 100 miles a week--or even 70-80 miles per week--in preparation for the Leadville 100. I can't run on the roads or trail right now; my foot just isn't ready. So I'm continuing my combination training of treadmill running, cycling and the elliptical, along with weight training. But all I really wish I could do is run!
It's very hard for me to wrap my head around the potential fact that 2011 may involve no big races. No marathon PR. No return to Leadville. How can you do long races when you have a partially torn ligament in your foot? That's what PF is--a frayed (partially torn) foot ligament.
In the hopes that 2011 will indeed involve some big races, here's what I've decided is my immediate course of action:
Regarding the orthotic, my hesitation with an orthotic is that my running form is pretty sound. Orthotics are mostly (but not always) for people who have form issues. My physical therapist shares this opinion and actually evaluated my foot strike. He said I have a neutral foot strike and that, quite honestly, I'm built to run long distances and have the form to cover many miles. Again, this is a long way of saying my PF stems not from a mechanical or form problem that would require an orthotic, but rather from overuse (e.g.. moving to Colorado when you've lived all your life at sea level and running 100-110 miles/week training for one of the hardest mountain ultras in the world, placing a huge amount of "new" stress on your body). However, if all else fails, I will turn to the orthotic and hopefully a year with the added support will help get this PF behind me.
But it's not all doom and gloom. This past week I worked out all seven days and my foot was pretty solid. My weight is holding steady and my fitness is good.
In the back of my mind, the date April 1 is huge. I feel that 4/1 is the latest-possible date for me to start my Leadville 100 training. If I'm still down and out by then, I think it might be fair to say Leadville is in serious doubt. We'll have to wait and see.
***
Maybe this is what I need....
That's a long way of saying I just don't know what the 2011 racing year looks like yet. There may be few if any races for me. Right now, it's hard to even imagine running 100 miles a week--or even 70-80 miles per week--in preparation for the Leadville 100. I can't run on the roads or trail right now; my foot just isn't ready. So I'm continuing my combination training of treadmill running, cycling and the elliptical, along with weight training. But all I really wish I could do is run!
It's very hard for me to wrap my head around the potential fact that 2011 may involve no big races. No marathon PR. No return to Leadville. How can you do long races when you have a partially torn ligament in your foot? That's what PF is--a frayed (partially torn) foot ligament.
In the hopes that 2011 will indeed involve some big races, here's what I've decided is my immediate course of action:
- I'm going to continue with my physical therapy because I think it's effective. I just have to believe the stretching, strengthening, ultrasound and iontophoresis are working.
- For the next few months, I'm going to keep my running mileage at a modest level (no more than 50 miles on the treadmill per week) and will not run if I feel any pain in my foot.
- If by January 1 (a little more than two weeks from now) I feel like my foot has not progressed at all, I'm going to shut-down from running for 1-2 weeks and only cycle, bike and weight train.
- If all else fails, I'll shell out $375 for a running orthotic.
Regarding the orthotic, my hesitation with an orthotic is that my running form is pretty sound. Orthotics are mostly (but not always) for people who have form issues. My physical therapist shares this opinion and actually evaluated my foot strike. He said I have a neutral foot strike and that, quite honestly, I'm built to run long distances and have the form to cover many miles. Again, this is a long way of saying my PF stems not from a mechanical or form problem that would require an orthotic, but rather from overuse (e.g.. moving to Colorado when you've lived all your life at sea level and running 100-110 miles/week training for one of the hardest mountain ultras in the world, placing a huge amount of "new" stress on your body). However, if all else fails, I will turn to the orthotic and hopefully a year with the added support will help get this PF behind me.
But it's not all doom and gloom. This past week I worked out all seven days and my foot was pretty solid. My weight is holding steady and my fitness is good.
In the back of my mind, the date April 1 is huge. I feel that 4/1 is the latest-possible date for me to start my Leadville 100 training. If I'm still down and out by then, I think it might be fair to say Leadville is in serious doubt. We'll have to wait and see.
***
Maybe this is what I need....
Wednesday, December 8, 2010
It's now physical therapy for my plantar fasciitis
I am now under the care of a leading physical therapist here in the Denver area who specializes in foot and ankle issues and specifically plantar fasciitis. His name is Rob and he's perfect for my situation because he's an Ironman triathlete, a marathoner and an aspiring Leadville 100-Mile Mountain Bike Race finisher (entered the lottery and is awaiting the verdict).
I'm scheduled to see Rob a total of 12 times over a period of 6 weeks and am two sessions into my therapy and seeing great results. Because I haven't satisfied the $1,000 deductible for my health insurance, this will all be out-of-pocket (each session is about $60-$70)! My treatment includes deep-tissue massage, stretches, dexamethasone via iontophoresis, ultrasound and strengthening exercises. It is vital that my left foot, calf and hamstring are stretched a few times per day. To prevent imbalances, I stretch my right foot and leg, too.
I'm able to run on a treadmill with minimal pain and am placing a greater emphasis on cross-training activities like stationary cycling and the elliptical to stay in shape. I'm also weight-training, focusing on high reps. But most of my time is being spent on the treadmill, where I really feel I'm doing zero harm to my foot since I'm on a soft, flat surface in a controlled environment. I think the constant ups and downs of the road and trail would do harm, which is why I'm on the treadmill right now and I'll stay on the treadmill until I think I can handle the road and trail again.
Last week, I was really discouraged about my foot and having serious doubts about the 2011 racing season--even the Leadville 100-Mile Run, which is in August. And while I'm still concerned, I do feel like the physical therapy is working. I've undergone iontophoresis before (for heel bursitis, which I had mistakenly self-diagnosed as Achilles tendonitis) and responded well to it. This is my first experience with ultrasound and deep-tissue massage. I think the cumulative effect of these treatments, along with stretching and strengthening, will work. Rob told me that most persistent cases of PF are in overweight people. The very fact that my weight is beyond healthy (168 lbs.) and I'm in shape is working to my advantage. This, I think, has really inspired Rob to work closely with me and truly help me get back to 100%.
On a side note, I can't imagine how frustrating it must be for PTs to work with patients who have conditions like PF because of excess weight and show very little interest in solving the underlying problem. As someone who's lost over 50 pounds and kept it all off for nearly 8 years and counting (thanks to a sustainable diet focusing on whole grains, good fats, fruits and veges, and lean proteins including cage-free eggs, grass-fed beef and free-range chicken), I truly believe maintaining a healthy weight is so critical!
I will continue to post on my recovery and experience with physical therapy for my plantar fasciitis. But in the meantime, if you have foot pain that could be plantar fasciitis, please seek immediate treatment by a specialist. Do not try to "run through" the injury, because you simply cannot train through PF. It is a serious injury for a runner and athlete--an injury that warrants your full attention. The longer you run with PF, the harder (and more expensive) it is to treat. So do yourself and your future as a runner a big favor and seek immediate treatment for foot pain!
***
Though not Oscar-winning material, the movie "Blood Sport" is a guilty pleasure of mine. It's the story of the ever-badass Frank Dux, who was the first American to win a very intense, underground karate tournament known as Kumite. This was back in the 1970s. In "Blood Sport," Dux is played by Jean Claude Van Damme. Anyway, the final fight scene is quite intense and inspirational. It always pumps me up.
I'm scheduled to see Rob a total of 12 times over a period of 6 weeks and am two sessions into my therapy and seeing great results. Because I haven't satisfied the $1,000 deductible for my health insurance, this will all be out-of-pocket (each session is about $60-$70)! My treatment includes deep-tissue massage, stretches, dexamethasone via iontophoresis, ultrasound and strengthening exercises. It is vital that my left foot, calf and hamstring are stretched a few times per day. To prevent imbalances, I stretch my right foot and leg, too.
I'm able to run on a treadmill with minimal pain and am placing a greater emphasis on cross-training activities like stationary cycling and the elliptical to stay in shape. I'm also weight-training, focusing on high reps. But most of my time is being spent on the treadmill, where I really feel I'm doing zero harm to my foot since I'm on a soft, flat surface in a controlled environment. I think the constant ups and downs of the road and trail would do harm, which is why I'm on the treadmill right now and I'll stay on the treadmill until I think I can handle the road and trail again.
Last week, I was really discouraged about my foot and having serious doubts about the 2011 racing season--even the Leadville 100-Mile Run, which is in August. And while I'm still concerned, I do feel like the physical therapy is working. I've undergone iontophoresis before (for heel bursitis, which I had mistakenly self-diagnosed as Achilles tendonitis) and responded well to it. This is my first experience with ultrasound and deep-tissue massage. I think the cumulative effect of these treatments, along with stretching and strengthening, will work. Rob told me that most persistent cases of PF are in overweight people. The very fact that my weight is beyond healthy (168 lbs.) and I'm in shape is working to my advantage. This, I think, has really inspired Rob to work closely with me and truly help me get back to 100%.
On a side note, I can't imagine how frustrating it must be for PTs to work with patients who have conditions like PF because of excess weight and show very little interest in solving the underlying problem. As someone who's lost over 50 pounds and kept it all off for nearly 8 years and counting (thanks to a sustainable diet focusing on whole grains, good fats, fruits and veges, and lean proteins including cage-free eggs, grass-fed beef and free-range chicken), I truly believe maintaining a healthy weight is so critical!
I will continue to post on my recovery and experience with physical therapy for my plantar fasciitis. But in the meantime, if you have foot pain that could be plantar fasciitis, please seek immediate treatment by a specialist. Do not try to "run through" the injury, because you simply cannot train through PF. It is a serious injury for a runner and athlete--an injury that warrants your full attention. The longer you run with PF, the harder (and more expensive) it is to treat. So do yourself and your future as a runner a big favor and seek immediate treatment for foot pain!
***
Though not Oscar-winning material, the movie "Blood Sport" is a guilty pleasure of mine. It's the story of the ever-badass Frank Dux, who was the first American to win a very intense, underground karate tournament known as Kumite. This was back in the 1970s. In "Blood Sport," Dux is played by Jean Claude Van Damme. Anyway, the final fight scene is quite intense and inspirational. It always pumps me up.
Monday, November 29, 2010
New house, new life...same foot injury
Last Monday (11/22), we moved into our new house. It was quite a busy day. We moved out of our apartment, closed on our new home and--oh by the way--moved in. Anne and I divided and conquered, really pulling off quite a whirlwind day. Over the weekend we got down to our last box and capped it all off by hanging pictures and fine-tuning our new digs.
So life in our new house is...wonderful. We love it. The views of the mountains from our back deck, great room and bedroom are breath-taking. I can't decide what's more beautiful--the snow-covered mountains glowing from the sun rising in the East, or the sun setting "behind" the mountains to the West. The city lights at night are pretty awesome, too. We have a big map of the Colorado Rockies hanging next to one of our windows, along with some binoculars and books about the mountains nearby.
Our new house is situated at about 6,150 feet in the Parker "hills." Our temporary "downtown" Parker apartment, where we lived from April to last Monday, was at 5,900 feet. I have been surprised by the fact that an additional 200 feet this high up can make a difference. I went for a very hilly 13-miler on Sunday and was working pretty hard at certain points. Or maybe I was working hard because I've lost some conditioning as a result of my foot injury.
Which brings me to an update on this incredibly stubborn case of plantar fasciitis (PF). This PF is without question the worst, most complex and unpredictable injury I have ever endured. It will not go away, but it is slightly better. I guess the wonderful effects of the cortisone have tapered off. I've changed back to stability shoes, am emphasizing calf stretching and am wearing my splint every night. I've even cut back my mileage...a lot. I went back to Dr. Ng last week and he wants me to wear runner-specific orthotics. I'm not sure about $375 inserts--I've run almost 20,000 miles without orthotics--but I am keen on the physical therapy he prescribed, so I'll definitely explore that option.
I do think I'll eventually beat this nasty case of PF, but it's going to take time. I just really hope it's over and done with in time for a spring marathon PR and the start of my Leadville 100 training.
***
"Rudy" is among my favorite films of all time. When you get down to it, "Rudy" is about am ambitious kid with limited athletic abilities who chases his own dream and doesn't let the world hold him back. With a little relentlessness and wearing blinders, he defies expectations and believes in himself enough that he achieves something far beyond his perceived limitations. In the process, he served as an inspiration to those around him. That's the way to live, and "Rudy" in my opinion demonstrates that most dreams are attainable if you go hard after them. It's the fear of failure that aborts dreams and ultimately leaves you wondering what could have been. Better to try hard and fail, having shed blood, sweat and tears, than to never have tried at all. And if you fail, try again! But I believe that if you try, you will succeed. That's what "Rudy" is all about.
And my favorite scene:
So life in our new house is...wonderful. We love it. The views of the mountains from our back deck, great room and bedroom are breath-taking. I can't decide what's more beautiful--the snow-covered mountains glowing from the sun rising in the East, or the sun setting "behind" the mountains to the West. The city lights at night are pretty awesome, too. We have a big map of the Colorado Rockies hanging next to one of our windows, along with some binoculars and books about the mountains nearby.
Our new house is situated at about 6,150 feet in the Parker "hills." Our temporary "downtown" Parker apartment, where we lived from April to last Monday, was at 5,900 feet. I have been surprised by the fact that an additional 200 feet this high up can make a difference. I went for a very hilly 13-miler on Sunday and was working pretty hard at certain points. Or maybe I was working hard because I've lost some conditioning as a result of my foot injury.
Which brings me to an update on this incredibly stubborn case of plantar fasciitis (PF). This PF is without question the worst, most complex and unpredictable injury I have ever endured. It will not go away, but it is slightly better. I guess the wonderful effects of the cortisone have tapered off. I've changed back to stability shoes, am emphasizing calf stretching and am wearing my splint every night. I've even cut back my mileage...a lot. I went back to Dr. Ng last week and he wants me to wear runner-specific orthotics. I'm not sure about $375 inserts--I've run almost 20,000 miles without orthotics--but I am keen on the physical therapy he prescribed, so I'll definitely explore that option.
I do think I'll eventually beat this nasty case of PF, but it's going to take time. I just really hope it's over and done with in time for a spring marathon PR and the start of my Leadville 100 training.
***
"Rudy" is among my favorite films of all time. When you get down to it, "Rudy" is about am ambitious kid with limited athletic abilities who chases his own dream and doesn't let the world hold him back. With a little relentlessness and wearing blinders, he defies expectations and believes in himself enough that he achieves something far beyond his perceived limitations. In the process, he served as an inspiration to those around him. That's the way to live, and "Rudy" in my opinion demonstrates that most dreams are attainable if you go hard after them. It's the fear of failure that aborts dreams and ultimately leaves you wondering what could have been. Better to try hard and fail, having shed blood, sweat and tears, than to never have tried at all. And if you fail, try again! But I believe that if you try, you will succeed. That's what "Rudy" is all about.
And my favorite scene:
Wednesday, November 10, 2010
It's confirmed: I have plantar fasciitis. Now what?
Yesterday I saw a renowned foot and ankle surgeon, Alan Ng, D.P.M, FACFAS, at Advanced Orthopedics & Sports Medicine Specialists here in Denver. Upon entering the medical office building, I immediately knew I'd come to the right place. This very architecturally impressive building and its design were state-of-the-art, and the same could be said of Dr. Ng's office. He works for a large group practice and I noticed a few other athletes in the waiting room. In my mind, these were all good signs. As an added bonus, I didn't have to wait long!
Upon arriving, I was x-rayed, and then shortly thereafter Dr. Ng looked at the radiographs, examined my foot and made the plantar fasciitis diagnosis. Plantar fasciitis is basically the fraying and inflammation of the fascia running across the bottom of your foot and connecting your heel bone to your toes. It's a rather common injury in runners, women who are pregnant and people who are over-weight.
How did this happen? I've had a few bouts of plantar before but was always successful in managing the injury with ice therapy, stretching and strengthening exercises. With this recent bout, starting in July, I thought I could successfully manage it myself (as I have in the past) but ultimately had no such luck. I think with the long climbs out here in Colorado and all the extra stress put on my body as a result of running at altitude (especially those 100-mile weeks preparing for the Leadville 100), the plantar fasciitis got worse and worse. Finally, in early August, I realized I had to rest during the three weeks before the Leadville 100 or else there was no way I could finish the race. Well, I finished the race and I think the pre-race rest was crucial, but it wasn't enough to heal my foot. I know this because my plantar fasciitis came back with a vengeance when I started running again after Leadville. Through it all, I stupidly didn't see a doctor.
After examining my foot, Dr. Ng recommended a cortisone shot, some stretches and a splint to wear at night. The cortisone, he said, would take care of the inflammation and promote healing. I was a little leery of receiving a cortisone shot because in some cases it can actually weaken ligaments and tendons to the point that they rupture. And while Dr. Ng acknowledged this risk, he also told me that the chances of a plantar fascia rupture were rather remote. So I got the shot! And damn did it hurt!
I am allowed to start light running tomorrow (Thursday) and need to keep my mileage rather conservative for the foreseeable future. That's fine with me. We're moving into our house on November 22 and so between now and then I'm going to be busy and scaling back my mileage will be OK. In my mind, I'd like to start dialing it up on December 1, especially if I'm going to run a spring marathon.
So last night I wore my splint, which is an equally critical part of the healing process. The splint holds the plantar fascia and Achilles tendon in a lengthened position overnight so that they can be stretched more effectively--an important part of the healing process. Before getting out of bed, it's important that I do some stretches using a towel. Keeping the Achilles and calves stretched are vital to healing.
So at least now I have a treatment plan under way and can feel confident that my foot is actually healing. And if healing doesn't come as expected, Dr. Ng will fit me for a special runner's orthotic, but hopefully there will be no need for that. I told Dr. Ng I've run close to 25,000 miles in the last seven years and that my feet have always held up pretty well until now.
Now for the call to action! If you are experiencing heel and foot pain, see a foot specialist immediately. Don't delay like I did for nearly five months. I made a huge mistake in assuming I could manage my plantar fasciitis, and now I can only wonder what my Leadville 100 time might have been (a few hours faster? We'll never know!) had I gotten treatment on the front end. I also might have been able to do a fall marathon had I gotten treatment sooner. I've suffered for close to five months and this didn't need to happen. Lesson learned. Tackle the problem now by seeing a specialist!
Upon arriving, I was x-rayed, and then shortly thereafter Dr. Ng looked at the radiographs, examined my foot and made the plantar fasciitis diagnosis. Plantar fasciitis is basically the fraying and inflammation of the fascia running across the bottom of your foot and connecting your heel bone to your toes. It's a rather common injury in runners, women who are pregnant and people who are over-weight.
How did this happen? I've had a few bouts of plantar before but was always successful in managing the injury with ice therapy, stretching and strengthening exercises. With this recent bout, starting in July, I thought I could successfully manage it myself (as I have in the past) but ultimately had no such luck. I think with the long climbs out here in Colorado and all the extra stress put on my body as a result of running at altitude (especially those 100-mile weeks preparing for the Leadville 100), the plantar fasciitis got worse and worse. Finally, in early August, I realized I had to rest during the three weeks before the Leadville 100 or else there was no way I could finish the race. Well, I finished the race and I think the pre-race rest was crucial, but it wasn't enough to heal my foot. I know this because my plantar fasciitis came back with a vengeance when I started running again after Leadville. Through it all, I stupidly didn't see a doctor.
After examining my foot, Dr. Ng recommended a cortisone shot, some stretches and a splint to wear at night. The cortisone, he said, would take care of the inflammation and promote healing. I was a little leery of receiving a cortisone shot because in some cases it can actually weaken ligaments and tendons to the point that they rupture. And while Dr. Ng acknowledged this risk, he also told me that the chances of a plantar fascia rupture were rather remote. So I got the shot! And damn did it hurt!
I am allowed to start light running tomorrow (Thursday) and need to keep my mileage rather conservative for the foreseeable future. That's fine with me. We're moving into our house on November 22 and so between now and then I'm going to be busy and scaling back my mileage will be OK. In my mind, I'd like to start dialing it up on December 1, especially if I'm going to run a spring marathon.
So last night I wore my splint, which is an equally critical part of the healing process. The splint holds the plantar fascia and Achilles tendon in a lengthened position overnight so that they can be stretched more effectively--an important part of the healing process. Before getting out of bed, it's important that I do some stretches using a towel. Keeping the Achilles and calves stretched are vital to healing.
So at least now I have a treatment plan under way and can feel confident that my foot is actually healing. And if healing doesn't come as expected, Dr. Ng will fit me for a special runner's orthotic, but hopefully there will be no need for that. I told Dr. Ng I've run close to 25,000 miles in the last seven years and that my feet have always held up pretty well until now.
Now for the call to action! If you are experiencing heel and foot pain, see a foot specialist immediately. Don't delay like I did for nearly five months. I made a huge mistake in assuming I could manage my plantar fasciitis, and now I can only wonder what my Leadville 100 time might have been (a few hours faster? We'll never know!) had I gotten treatment on the front end. I also might have been able to do a fall marathon had I gotten treatment sooner. I've suffered for close to five months and this didn't need to happen. Lesson learned. Tackle the problem now by seeing a specialist!
Monday, November 8, 2010
Time to recover and heal from this plantar fasciitis
After delaying what should have happened four months ago, I have finally scheduled an appointment with a foot and ankle surgeon. My appointment is tomorrow (Tuesday). I can only hope Dr. Ng will help me get this terrible case of plantar fasciitis over and done with. The PF hit me in July and hasn't let up since then. Some days and weeks have been better than others, but through it all the plantar fasciitis has still been there. With November now here and my 2011 race plans taking shape, I have got to get my foot in good shape.
Plantar fasciitis is a very misunderstood condition. People think it's inflammation of a big ligament under the foot, and in a sense it is. But when you get down to it, PF is a partially torn ligament--the fascia--in the foot. I have huge reservations about whether stretches and strengthening exercises are appropriate given the fact that a ligament is torn. It seems to me rest is the key.
And so last week I did something I have resisted for the past few months--I took it easy and ran just 45 miles. I did mix in some nice quality, such as a speedy tempo run on Friday morning, but my thinking has been to keep my mileage below where the pain in my foot starts. It could be that quality will also have to go by the wayside.
***
Having said all of that, on Sunday morning I met up with Henry and Steve at Green Mountain in Boulder to run some trails and enjoy the beautiful fall scenery. Driving to Boulder, I was really pumped as I've been wanting to get to the mountains lately and there's just something about Boulder that I love. The view of Longs Peak from the highway coming into Boulder was thrilling. It was a tad overcast--rare for Colorado--but I hoped the sun would burn away the clouds. I got really excited when I could see Green Mountain. There is something magical about Green Mountain, Bear Peak and South Boulder Peak.
From Chautauqua, we headed up the Saddle Rock Trail, hooking up with the Greenman Trail, which eventually brought us to the summit at 8,144 feet. Our second mile gained more than 1,000 feet. I was not having a good day, lagging behind and really struggling up the mountain. I'm not sure what my problem was--probably just a bad day--but my respiratory capacity just wasn't there. We hung out at the rocky summit for about 10 minutes, taking in the spectacular views of the Indian Peaks and the beautiful city of Boulder. It was still a little overcast but we nonetheless had great views. Only in Colorado....
Steve lived in Boulder for a long time and knows the trails well, so he led us down the mountain. I wanted to summit South Boulder and Bear peaks (especially Bear--it's the highest of the three), too, but I knew that would be a tad stupid with my foot problems. We ran pretty hard down Green, taking the Ranger and Gregory Canyon trails back down into town. There were some very technical sections, reminding me once again that I really need to work on my trail running skills. It's a game of confidence.
On the way down we passed (going in opposite directions) a group of runners that--how to say it?--consisted of epic talent. It's not every day that you see so much talent right there in front of you--Anton Krupicka (Mr. Green Mountain himself), Geoff Roes, Dave Mackey, Darcy Africa, and Krissy Moehl.
***
Sometime next month I'm going to write a year-in-review post. What 2010 has meant is still percolating in my mind, but I tend to think this hasn't been a good year of running. In 2008, I set new PRs in basically every distance. In 2009, I won a 100-mile race after focusing on it like a laser beam for about 18 months, put up a decent time in my first 50K road race and surpassed 130 miles in my first 24-hour race. This year, there have been some fairly good moments, like placing fifth at the Greenland Trail 50K (my first race at altitude) and earning the big buckle at the Leadville Trail 100 (though my 24:47 time left a lot to be desired), but overall 2010 has basically sucked.
I honestly think I was in my best condition in early May, thanks to months of focused intervals and tempo runs (which helped produce the good showing at the Greenland Trail 50K), and it all went downhill from there. Once in Colorado, the altitude took a major toll on me. I think living at 6,000 feet and having relatively easy access to mountains as high as 14,000+ feet will eventually make me a better runner. For now, it's just really hard. On Sunday's run at Green Mountain, I felt like I was breathing through a straw. A few weeks prior I felt great summiting 14,115-foot Pikes Peak. At altitude, you have good days and bad days. The bad days are really bad.
I also think my stress level for the first six months of the year was very high. Moving across the country and selling a house in a horrible market can be mentally draining. No excuses, though. This crappy year is all on me, and I do believe 2011 will be a much better year.
In 2010, I never got in a road marathon because our move conflicted with Boston, a race I had entered and so wanted to do. I'm beginning to see that the success of a year is measured quite a bit by the times I log in the marathon. At the end of the day, the marathon is, in my opinion, the greatest measure of a long-distance runner. I do believe that my 2:58 marathon PR is more than ripe for a challenge. And so with my eyes now on 2011, it is so important to me to get out of the gate with a quality road marathon at sea level. I was previously considering the Rite Aid Cleveland Marathon, but it's in mid-May. I think I'm now leaning toward the Publix Georgia Marathon on March 20 in Atlanta. I can spend time with my family, while also going for a new marathon PR. Frankly, the thought of intervals and tempo running all winter appeals to me. But only if my foot is healed by then.
***
A final note: I registered for the 2011 Leadville Trail 100. At this point, all I can say is that my goal is to finish in under 22 hours. But before I focus on Leadville, there's a marathon to run.
***
Here's a song that really inspires me through the miles.
Plantar fasciitis is a very misunderstood condition. People think it's inflammation of a big ligament under the foot, and in a sense it is. But when you get down to it, PF is a partially torn ligament--the fascia--in the foot. I have huge reservations about whether stretches and strengthening exercises are appropriate given the fact that a ligament is torn. It seems to me rest is the key.
And so last week I did something I have resisted for the past few months--I took it easy and ran just 45 miles. I did mix in some nice quality, such as a speedy tempo run on Friday morning, but my thinking has been to keep my mileage below where the pain in my foot starts. It could be that quality will also have to go by the wayside.
***
Having said all of that, on Sunday morning I met up with Henry and Steve at Green Mountain in Boulder to run some trails and enjoy the beautiful fall scenery. Driving to Boulder, I was really pumped as I've been wanting to get to the mountains lately and there's just something about Boulder that I love. The view of Longs Peak from the highway coming into Boulder was thrilling. It was a tad overcast--rare for Colorado--but I hoped the sun would burn away the clouds. I got really excited when I could see Green Mountain. There is something magical about Green Mountain, Bear Peak and South Boulder Peak.
From Chautauqua, we headed up the Saddle Rock Trail, hooking up with the Greenman Trail, which eventually brought us to the summit at 8,144 feet. Our second mile gained more than 1,000 feet. I was not having a good day, lagging behind and really struggling up the mountain. I'm not sure what my problem was--probably just a bad day--but my respiratory capacity just wasn't there. We hung out at the rocky summit for about 10 minutes, taking in the spectacular views of the Indian Peaks and the beautiful city of Boulder. It was still a little overcast but we nonetheless had great views. Only in Colorado....
Steve lived in Boulder for a long time and knows the trails well, so he led us down the mountain. I wanted to summit South Boulder and Bear peaks (especially Bear--it's the highest of the three), too, but I knew that would be a tad stupid with my foot problems. We ran pretty hard down Green, taking the Ranger and Gregory Canyon trails back down into town. There were some very technical sections, reminding me once again that I really need to work on my trail running skills. It's a game of confidence.
On the way down we passed (going in opposite directions) a group of runners that--how to say it?--consisted of epic talent. It's not every day that you see so much talent right there in front of you--Anton Krupicka (Mr. Green Mountain himself), Geoff Roes, Dave Mackey, Darcy Africa, and Krissy Moehl.
***
Sometime next month I'm going to write a year-in-review post. What 2010 has meant is still percolating in my mind, but I tend to think this hasn't been a good year of running. In 2008, I set new PRs in basically every distance. In 2009, I won a 100-mile race after focusing on it like a laser beam for about 18 months, put up a decent time in my first 50K road race and surpassed 130 miles in my first 24-hour race. This year, there have been some fairly good moments, like placing fifth at the Greenland Trail 50K (my first race at altitude) and earning the big buckle at the Leadville Trail 100 (though my 24:47 time left a lot to be desired), but overall 2010 has basically sucked.
I honestly think I was in my best condition in early May, thanks to months of focused intervals and tempo runs (which helped produce the good showing at the Greenland Trail 50K), and it all went downhill from there. Once in Colorado, the altitude took a major toll on me. I think living at 6,000 feet and having relatively easy access to mountains as high as 14,000+ feet will eventually make me a better runner. For now, it's just really hard. On Sunday's run at Green Mountain, I felt like I was breathing through a straw. A few weeks prior I felt great summiting 14,115-foot Pikes Peak. At altitude, you have good days and bad days. The bad days are really bad.
I also think my stress level for the first six months of the year was very high. Moving across the country and selling a house in a horrible market can be mentally draining. No excuses, though. This crappy year is all on me, and I do believe 2011 will be a much better year.
In 2010, I never got in a road marathon because our move conflicted with Boston, a race I had entered and so wanted to do. I'm beginning to see that the success of a year is measured quite a bit by the times I log in the marathon. At the end of the day, the marathon is, in my opinion, the greatest measure of a long-distance runner. I do believe that my 2:58 marathon PR is more than ripe for a challenge. And so with my eyes now on 2011, it is so important to me to get out of the gate with a quality road marathon at sea level. I was previously considering the Rite Aid Cleveland Marathon, but it's in mid-May. I think I'm now leaning toward the Publix Georgia Marathon on March 20 in Atlanta. I can spend time with my family, while also going for a new marathon PR. Frankly, the thought of intervals and tempo running all winter appeals to me. But only if my foot is healed by then.
***
A final note: I registered for the 2011 Leadville Trail 100. At this point, all I can say is that my goal is to finish in under 22 hours. But before I focus on Leadville, there's a marathon to run.
***
Here's a song that really inspires me through the miles.
Tuesday, November 2, 2010
Cannot shake plantar fasciitis
Here are the numbers for October:
I think the time to see a doctor has finally come. It probably came a few months ago. I've decided to scale my mileage back for a few weeks and I'm going to force myself to see a doctor. Runners do not like seeing a doctor.
Update: I have made an appointment with my doctor for next Monday morning.
I've also decided to switch back to stability shoes. I've been wearing neutral-cushion shoes for the past 15 months and in that time I've had two foot problems, including this one. My feet seem to need the support of stability shoes, albeit the lightest-possible stability shoes. You won't see me in any Kayanos that weigh 15 ounces. My rule is no more 12 ounces and preferably under 11 ounces.
The goal now is simply to heal my heel. If I sound discouraged, it's because I am. I think ultimately I'll be OK, but it's the here and now that are so frustrating. I've never had a nagging injury like this.
***
I've been meaning to comment on the Boston Marathon. To the horror of many runners, Boston filled up in 8 hours a few weeks ago. People were astonished and old-schoolers yet again outraged and saddened. There were many who tried to register but couldn't because of slow Internet service on Boston's end. The days of mail-in registration are over; today, it's online or forget about it. What a shame. Last year, Boston filled up in two months and people were outraged.
Boston needs to get a grip on what's happening to America's greatest marathon. For starters, the standards need to be tightened. The fastest men's qualifying time is 3:10:59 and for women it's 3:40:59. The men's time should drop to 3:00:00 and the women's to 3:20:00 and then go from there for older age divisions. Also, the extra 59-second cushion should be kaboshed. Finally, a reported 5,000 of the 25,000 spots were apparently reserved for charity runners and corporate sponsors. No more. Leave those spots for qualified runners and encourage all entrants to run for charity. The latter recommendation is very feasible.
Bottom line: Every single Boston Marathon entrant should have earned their way in.
Those measures alone would make Boston more accessible to those who've earned it and restore the prestige of this great race. One day, I'll return to Boston for my third Beantown Classic.
***
I'm loving our new diet without high fructose corn syrup and other super-sweet chemicals. For Halloween, we took Noah trick or treating and so far I've been able to resist all the chocolate candy bars and such that were handed out. As the days pass, refined sugars look less and less appealing. Plus, I'm just feeling better. I think high fructose corn syrup isn't well-handled by the body and so you feel pretty awful after a binge. No more for me; I'm liberated and loving it.
Look in your cupboard and fridge and you'll find that HFCS is in everything from your preserves and mayo to cereal and ketchup. It's everywhere...even teriyaki sauce, the jelly packets you get in restaurants, restaurant ketchup, etc. Of course, soda pop is the worst HFCS offender--the stuff is just flat out poison. Eliminate HFCS from your diet and you will feel better.
Check out the video below. Additional segments are available on the right side of your screen in You Tube.
- 319.97 miles run
- 46,500 feet of climbing, 45,000 feet of descent
- 3,300 miles for the year
I think the time to see a doctor has finally come. It probably came a few months ago. I've decided to scale my mileage back for a few weeks and I'm going to force myself to see a doctor. Runners do not like seeing a doctor.
Update: I have made an appointment with my doctor for next Monday morning.
I've also decided to switch back to stability shoes. I've been wearing neutral-cushion shoes for the past 15 months and in that time I've had two foot problems, including this one. My feet seem to need the support of stability shoes, albeit the lightest-possible stability shoes. You won't see me in any Kayanos that weigh 15 ounces. My rule is no more 12 ounces and preferably under 11 ounces.
The goal now is simply to heal my heel. If I sound discouraged, it's because I am. I think ultimately I'll be OK, but it's the here and now that are so frustrating. I've never had a nagging injury like this.
***
I've been meaning to comment on the Boston Marathon. To the horror of many runners, Boston filled up in 8 hours a few weeks ago. People were astonished and old-schoolers yet again outraged and saddened. There were many who tried to register but couldn't because of slow Internet service on Boston's end. The days of mail-in registration are over; today, it's online or forget about it. What a shame. Last year, Boston filled up in two months and people were outraged.
Boston needs to get a grip on what's happening to America's greatest marathon. For starters, the standards need to be tightened. The fastest men's qualifying time is 3:10:59 and for women it's 3:40:59. The men's time should drop to 3:00:00 and the women's to 3:20:00 and then go from there for older age divisions. Also, the extra 59-second cushion should be kaboshed. Finally, a reported 5,000 of the 25,000 spots were apparently reserved for charity runners and corporate sponsors. No more. Leave those spots for qualified runners and encourage all entrants to run for charity. The latter recommendation is very feasible.
Bottom line: Every single Boston Marathon entrant should have earned their way in.
Those measures alone would make Boston more accessible to those who've earned it and restore the prestige of this great race. One day, I'll return to Boston for my third Beantown Classic.
***
I'm loving our new diet without high fructose corn syrup and other super-sweet chemicals. For Halloween, we took Noah trick or treating and so far I've been able to resist all the chocolate candy bars and such that were handed out. As the days pass, refined sugars look less and less appealing. Plus, I'm just feeling better. I think high fructose corn syrup isn't well-handled by the body and so you feel pretty awful after a binge. No more for me; I'm liberated and loving it.
Look in your cupboard and fridge and you'll find that HFCS is in everything from your preserves and mayo to cereal and ketchup. It's everywhere...even teriyaki sauce, the jelly packets you get in restaurants, restaurant ketchup, etc. Of course, soda pop is the worst HFCS offender--the stuff is just flat out poison. Eliminate HFCS from your diet and you will feel better.
Check out the video below. Additional segments are available on the right side of your screen in You Tube.
Monday, October 25, 2010
That beautiful rhythm
I just completed my third consecutive 70+ mile week and am now in a nice baseline training rhythm. This is just where I want to be this time of year--putting in half-way decent mileage, enjoying the beautiful fall scenery and getting in some nice quality.
Unfortunately, the plantar fasciitis in my left foot still hasn't cleared up. My foot is definitely better than it was before the Leadville 100, but it is not yet 100%. Some days are better than others and I'm still having to use KT Tape, ibuprofen before bed and ice therapy. New in-soles for my work shoes have really made a difference. I do believe that my foot is healing, albeit slowly, and that I'll be in good shape in a few months. I think I had a pretty wicked case of PF and it's just going to take time and patience to clear up. It's a miracle I got through Leadville with this foot.
I had some very good quality this week. On Tuesday, Thursday and Friday I ran my usual dirt road loop with plenty of hills at about 7:40 pace. On Wednesday morning I did a tempo run on the Parker roads, averaging about 6:25 pace. On Saturday morning I did 16 easy miles. Then on Sunday morning I laced up my lightweight trainers and basically flew out the door. My goal was to get from my front door to the end of East Parker Road--6 hilly miles away--in less than 42 minutes. That may not sound too fast--and on the surface it isn't especially when I can do my mile repeats in 5:30--but those 6 miles involved about 1,000 feet of climb from 5,900 feet to over 6,400 feet (ascents and descents in between). I made it in 41:47, including a 7:30 first mile. I then ran back home with semi-trashed legs and added on a little for a total of 15.7 miles.
For a guy who used to go out for tempo runs and average 6:10-6:20 per mile at sea level, running fast at 6,000+ feet is a whole different ballgame. I want to do some tempo runs on flat roads to see if I can get back to 6:10-6:20 pace. I'll do that this week.
After Sunday's run I had major GI issues, which I originally attributed to such a hard effort at altitude combined with mild dehydration (Parker turned off all of its water fountains and I wasn't carrying a bottle), but actually I think it was a stomach bug making the rounds in the Hornsby house.
So, all in all, I like where things are. I should end the year--yet again--with a little over 3,900 miles. This will be the third consecutive year of finishing with 3,900+ miles, averaging about 75 miles per week. One of these years I'll finally surpass 4,000. There is a small chance I may try to go past 4,000 this year but what's the point...really?
***
Recovery. It's a very under-rated and misunderstood thing that I keep thinking about. I think my 6 weeks of recovery from the Leadville 100--6 tough weeks, I would add--were as much about recovering from training for the event than from the race itself. My endocrine system was pretty shot. Therein lies the problem. Recovery should be from the event, not from the training. With this personal revelation in mind, I have begun to cobble together a 2011 training program. My goal is to be done with my peak mileage (100-115/week) by the end of June, and then cut my mileage by 15-20% in July while doing some races, and then really tapering in August. This is going to take discipline, but I think cranking away at peak mileage three weeks before Leadville is a mistake unless you're name is Tony Krupicka.
***
Let me tell you...it's been tough making changes to my diet since I discovered the ills of high-fructose corn syrup and other food chemicals. I'm still learning. HFCS and other types of super-sweet corn byproducts are in so many processed foods! Did you know HFCS is in Worcestershire sauce, teriyaki sauce, many yogurts, reduced-fat peanut butter, jellies, and basically every BBQ sauce on the grocery store shelf? Almost every non-organic breakfast cereal--including Total cereal--has corn syrup. It's everywhere!
At the office, we have an endless supply of mini candy bars of all kinds. For a while there, I was out of control, eating 4 or 5 a day and rationalizing it on the grounds that I'd run 10 miles that morning. I'd go home at night feeling pretty yucky and not at all hungry. Since eliminating those candy bars from my diet, I've felt much better and I go home with an appetite. The candy bars are still very tempting, but I've managed to resist. There is no doubt in my mind that sugar is physically and mentally addictive just as cigarettes, alcohol and many drugs are.
I'm also really enjoying salads with just olive oil and balsamic vinegar (no croutons!). I think at the end of the day it's pretty hard to beat a salad with oil and vinegar. Society wants us to drown our leafy greens in creamy, fat- and sugar-filled dressings but in reality we don't need to. Society also wants us to believe that unless it's deep-friend, covered in cheese or gravy, or layered with fat, it's not good. Not true!
Needless to say, this new approach to diet has been eye-opening and actually an amazingly wonderful experience. We don't realize that everything we eat is sweet--until we start focusing more on eating natural foods. It's no wonder obesity is at epidemic levels in the US today. And tragically obesity is often traced to income. Because quality costs more, the less you make, the more likely it is that you'll be obese and a regular customer of McDonald's, Burger King, Wendy's, etc.
What does this all come down to? It's simple: When you're at the neighborhood grocery store and you select and buy a particular product--a box of cereal, a pound of ground beef or maybe a jar of ketchup--what you're essentially doing is entrusting your immediate and long-term health and the health of your family to the company that made that product. You are placing your well-being--life--in the hands of the foodmaker. Pretty scary when you think about the thousands of people in recent years who also trusted foodmakers and became ill and even died as a result of contamination, to say nothing of the millions who have died as a result of heart disease, cancer and stroke. Didn't this happen a few decades ago with Big Tobacco?
***
You can watch "Food, Inc." via the video below and the menu to the right side of your screen on YouTube. Highly recommended. The family featured toward the end of part 5 breaks my heart. I think I've found my life's work....
Unfortunately, the plantar fasciitis in my left foot still hasn't cleared up. My foot is definitely better than it was before the Leadville 100, but it is not yet 100%. Some days are better than others and I'm still having to use KT Tape, ibuprofen before bed and ice therapy. New in-soles for my work shoes have really made a difference. I do believe that my foot is healing, albeit slowly, and that I'll be in good shape in a few months. I think I had a pretty wicked case of PF and it's just going to take time and patience to clear up. It's a miracle I got through Leadville with this foot.
I had some very good quality this week. On Tuesday, Thursday and Friday I ran my usual dirt road loop with plenty of hills at about 7:40 pace. On Wednesday morning I did a tempo run on the Parker roads, averaging about 6:25 pace. On Saturday morning I did 16 easy miles. Then on Sunday morning I laced up my lightweight trainers and basically flew out the door. My goal was to get from my front door to the end of East Parker Road--6 hilly miles away--in less than 42 minutes. That may not sound too fast--and on the surface it isn't especially when I can do my mile repeats in 5:30--but those 6 miles involved about 1,000 feet of climb from 5,900 feet to over 6,400 feet (ascents and descents in between). I made it in 41:47, including a 7:30 first mile. I then ran back home with semi-trashed legs and added on a little for a total of 15.7 miles.
For a guy who used to go out for tempo runs and average 6:10-6:20 per mile at sea level, running fast at 6,000+ feet is a whole different ballgame. I want to do some tempo runs on flat roads to see if I can get back to 6:10-6:20 pace. I'll do that this week.
After Sunday's run I had major GI issues, which I originally attributed to such a hard effort at altitude combined with mild dehydration (Parker turned off all of its water fountains and I wasn't carrying a bottle), but actually I think it was a stomach bug making the rounds in the Hornsby house.
So, all in all, I like where things are. I should end the year--yet again--with a little over 3,900 miles. This will be the third consecutive year of finishing with 3,900+ miles, averaging about 75 miles per week. One of these years I'll finally surpass 4,000. There is a small chance I may try to go past 4,000 this year but what's the point...really?
***
Recovery. It's a very under-rated and misunderstood thing that I keep thinking about. I think my 6 weeks of recovery from the Leadville 100--6 tough weeks, I would add--were as much about recovering from training for the event than from the race itself. My endocrine system was pretty shot. Therein lies the problem. Recovery should be from the event, not from the training. With this personal revelation in mind, I have begun to cobble together a 2011 training program. My goal is to be done with my peak mileage (100-115/week) by the end of June, and then cut my mileage by 15-20% in July while doing some races, and then really tapering in August. This is going to take discipline, but I think cranking away at peak mileage three weeks before Leadville is a mistake unless you're name is Tony Krupicka.
***
Let me tell you...it's been tough making changes to my diet since I discovered the ills of high-fructose corn syrup and other food chemicals. I'm still learning. HFCS and other types of super-sweet corn byproducts are in so many processed foods! Did you know HFCS is in Worcestershire sauce, teriyaki sauce, many yogurts, reduced-fat peanut butter, jellies, and basically every BBQ sauce on the grocery store shelf? Almost every non-organic breakfast cereal--including Total cereal--has corn syrup. It's everywhere!
At the office, we have an endless supply of mini candy bars of all kinds. For a while there, I was out of control, eating 4 or 5 a day and rationalizing it on the grounds that I'd run 10 miles that morning. I'd go home at night feeling pretty yucky and not at all hungry. Since eliminating those candy bars from my diet, I've felt much better and I go home with an appetite. The candy bars are still very tempting, but I've managed to resist. There is no doubt in my mind that sugar is physically and mentally addictive just as cigarettes, alcohol and many drugs are.
I'm also really enjoying salads with just olive oil and balsamic vinegar (no croutons!). I think at the end of the day it's pretty hard to beat a salad with oil and vinegar. Society wants us to drown our leafy greens in creamy, fat- and sugar-filled dressings but in reality we don't need to. Society also wants us to believe that unless it's deep-friend, covered in cheese or gravy, or layered with fat, it's not good. Not true!
Needless to say, this new approach to diet has been eye-opening and actually an amazingly wonderful experience. We don't realize that everything we eat is sweet--until we start focusing more on eating natural foods. It's no wonder obesity is at epidemic levels in the US today. And tragically obesity is often traced to income. Because quality costs more, the less you make, the more likely it is that you'll be obese and a regular customer of McDonald's, Burger King, Wendy's, etc.
What does this all come down to? It's simple: When you're at the neighborhood grocery store and you select and buy a particular product--a box of cereal, a pound of ground beef or maybe a jar of ketchup--what you're essentially doing is entrusting your immediate and long-term health and the health of your family to the company that made that product. You are placing your well-being--life--in the hands of the foodmaker. Pretty scary when you think about the thousands of people in recent years who also trusted foodmakers and became ill and even died as a result of contamination, to say nothing of the millions who have died as a result of heart disease, cancer and stroke. Didn't this happen a few decades ago with Big Tobacco?
***
You can watch "Food, Inc." via the video below and the menu to the right side of your screen on YouTube. Highly recommended. The family featured toward the end of part 5 breaks my heart. I think I've found my life's work....
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