injury

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Weak Quads

After Sunday’s Half Marathon, I pleased to report that my feet, heel, calves, knees, and legs feel fine!  But my QUADS…that’s a different story.  I can barely walk down the stairs.  The last time they felt like this was when I volunteered last November at the Stockade-athon and spent 1 1/2 hrs cutting off chips at the finish line.

I guess it was the hills!!!

I sit at my desk all day and my exercise consists of tennis, running & yoga.  But I don’t bike or hike or or exercise or use any machines at a gym. Obviously, I need to strengthen my quads!!

Happy Running!  Any advice on dealing with weak quads?

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TTT: Tennis, Orthotics, Racing

This week, I was scheduled to play tennis both Monday & Tuesday.  As a result, I did not run those days.  I’m okay with that since I put in 14 miles over the weekend. I am trying to put my heart into tennis.  Tennis used to be everything to me.  Now all I can think about is running.

I got my orthotics last Friday.  They were pretty uncomfortable at first but are getting better.  I’m supposed to wear them for one hour and then add one extra hour each day.  Today I’m up to 7 hours so that means I bring them to work & wear them all day at my desk. The Dr says it’ll take a month to get used to them!!! I may try to run in them after work & see if they cure all…

After my race on Saturday, I just wanted a re-do.  I didn’t do poorly.  It’s just that I have done better in the past and others who are usually slower, ran faster than me.  It’s an ego thing. 

I’ve been wrestling with running a race every Saturday (there are at least 4 possible 5ks this Sat) until my Half Marathon…

Pros:
Races make me feel good.
Races are good speedwork.
I could do my long run on Sunday.
I could add on miles after the race on Saturday.

Cons:
Races cost money.
I should focus more on my Half Marathon training.
I could re-injure my heel.
I’ll be depressed if I don’t do well.

Right now, I’m leaning toward fitting running in with my hubby’s plans…he may have to work, we may go up to the lake…we’ll see.

Happy Running! Do you do short races while training for a long race?

 

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The Best Laid Plans…

Plan #1:  Run a Half Marathon in April and then cut back on mileage and work on speed until July. Start training in July for a Half Marathon in Sept.  Run another in LA in November.

I ran the Lake George Half in April and then reduced my miles.  I ran several successful 5ks – several under 28 minutes!! Life was good. Then on June 12…pain in the heel!

Plan #2: Stop working on speed and running 5Ks until pain goes away.

I rested and then ran slowly and did not run any races…pain persisted so I went to the doctor. X-rays revealed no fracture or bone spur.  MRI showed inflammation & swelling where the heel bone meets the Achilles tendon. PT & rest prescribed.

Plan #3: Stop running all together and go to physical therapy until you are allowed to run again. No 5k races or training for Half in September.

I did not run or  play tennis for 4 weeks.  I went to PT 2x a week.  Did all the stretches, took anti-inflammatory drugs and iced several times a day. Gained 8 lbs.

Plan#4: Start running again. Build up the miles slowly.  Continue to stretch & ice.  Run some 5k races. Walk/run Half Marathon in September but run the November Half.

I continued PT until insurance stopped paying.  I started running at a slow pace with a lot of walking.  I went back to the doctor to order orthotics.  The pain still persists. 

Plan #5: Continue running and building up the mileage.  No 5 or 10K races (except the Half in September) until after the Half in November.

I considered stopping running (for a minute.) But it will be hard enough not to race.  If I enter a race, I know I will try to run fast, not stop, not stretch.  Running on my own, there will be no pressure.  So if it hurts, I can stop.  Maybe the orthotics will help.  Maybe the pain will disappear!!

Plan #6: TBA

4 days old!

Happy Running! Stay safe (if you are hit by Irene)!

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TTT: Tennis, Tempo & Therapy

  1. Tennis – Tuesday I played my first real tennis since my injury on June 12.  2 set of doubles: 8-6, 5-7.  Over 2 hours & I was sore…sore everywhere….hip…shoulder…legs…knee..HEEL – out of shape or old age??
  2. Tempo – Wednesday before work  regardless of my soreness and fatigue…I ran 4 miles!!!  It was my type of a tempo run…I ran as fast as I could for as long as I could and then walked.  It was the first time and I attempted to run with any pace.  I must admit that it felt good!!!!!!!!!!  Most of my runs in the last few weeks have been in the 13-15 min pace.  Most of the time this morning, I was in the 10s and that was with walking. YAY!!
  3. Therapy – I mean the Physical type. Yesterday was my last session.  They gave me an cortisone patch to keep on my heel for 2 hours and wished me luck. I wish I could continue but my insurance won’t pay for any more time!!!  So now I’m on my own for stretching, icing, resting when necessary and ORTHOTICS.  Who knows when my orthotics will arrive?? And will they help?

Happy Running! Happy Thursday!

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Update on Half Marathon #3

If you remember, I was REALLY REALLY looking forward to this half marathon!!!!!!!!!!!!!!!

My training was to have begun on July 4.  It did not.  I was injured. 😦

I feel like I am starting all over… and this half is in less than 6 weeks!!!!!!

So now what?

For Half Marathon #3 on Schroon Lake, I plan to:

  • Enjoy the weekend at my friend’s house on Schroon River.
  • Go to my 1st Expo.
  • Meet up with running friends.
  • Encourage & be happy for my running friends.
  • Take lots of pics (so I’ll be prepared for next year).
  • Run/Walk (walk a lot esp the hills) the 13.1 miles.
  • Not run it and get re-injured!
  • Cross the finish line running & smiling (without looking at the clock).
  • Get my finisher medal (so finish under 5 hrs).
  • Have fun… and not be depressed or disappointed!!

Any advice for entering a race that you haven’t trained for? 

Has anyone ever walked a race?

How do I be patient and walk when everyone else is running?

Does this count as a Half Marathon for me?

Happy Running!


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It’s Monday & I Have Goals Again

Update on Last Week:

I ran Tues, Thurs, Sat.  for a total of 13 slow miles (with some walking as part of each run).
No Tennis – rained out
No Yoga (PT appt ran long)
2 root beer floats
2 lbs lost

Goals for this Week:

15 miles
tennis
yoga
week #1 of Half Marathon #4 training (more about that in another post)

This Week’s Schedule:

Mon: PT after work
Tues: tennis after work
Wed: yoga after work
Thurs: PT after work
Fri: Dr appt am & BBQ at the marina (OFF from work)
Sat & Sun – at the lake (weather permitting)

Running for the Week:
Mon: 3.5 mi before work (rained out- moved to Tues!)
Wed: 3.5 mi before work
Fri: 4 miles
Sun: : 4 miles in BL (Bolton Landing)

Happy Running!

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Orthotics Anyone?

Sean's Run

I was happy! I was running! I was running fast!

That ended on June 11, 2011!

Since then — one month of painful running followed by PT and no running!

Now it’s on to slow short runs…but NO RACING!!!

Everytime I read the newspaper or my e-mails or FACEBOOK, there is mention of a 5K race!!

Summer 5ks are very popular in my area.  There’s several every weekend.  I used run in them.  My hubby is probably happier since we have had more boat time and he doesn’t have to wait around for me.

I am sad!

Wednesday I went to PT and PT guy#1 wants to extend my PT 2 more weeks.  He also wants me to continue stretching, walking and running longer.

So I ran 4 miles yesterday in perfect weather.  The run was mixed with walking but I ran.

Today, I still feel good and went back to my foot doctor.  Since the real pain is gone, he said there’s nothing left to do. (I still wonder if I didn’t go to PT, stretch, not run or play tennis and ice, would the pain still be there???)

He wants me to get orthotics! I pronate and I need arch supports  to put less pressure on my Achilles.  A mere $350!!

So I have to get a letter from my insurance company stating that they will cover it, then make an appt, get measured, get them made and gradually get used to running in them…just 3 months or so!!!

Yeah, right…I have a half marathon in 6 weeks.  Well, that’s out as we know.  I WANT TO TRAIN FOR HALF #4 –that means run pain-free and it’s in 12 weeks…

On a positive note:

I’ve seen 2 good movies this week:

 

I am playing Mah Jongg tonite.

We are going up to Lake George tomorrow for a weekend of boating & relaxing.

Happy Running! Orthotics anyone?

 

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Wordless Wednesday or My New Addiction

Yup, I’m becoming a connoisseur on Root Beer Floats.  I’ve tried them in many locations and they are all different.  Sometimes it is made with A&W root beer. Sometimes it is made with soft ice cream.  Sometimes they give you the rest of the bottle of soda with your float .

My preference:

  • Soft vanilla cream
  • the rest of bottle or can so you can add to it when the foam dies down.
  • I don’t care if it is A &W or not.
  • Stewarts anywhere or LuckE Star in Warrensburg are so far my favs.

If you like Root Beer Floats, here’s some interesting trivia:

It was originally called the “Black Cow.”  The Black Cow was put together the first time on Aug. 19, 1893, by Frank J. Wisner, owner of Cripple Creek Brewing in Cripple Creek, Colorado. The tale passed down through the generations in the Cripple Creek community says that Frank got his inspiration of the snow caps on the Cow Mountain, sparking him to think of ice cream floating on top of the black Cow mountain. This vision prompted the name of the treat, The Black Cow.

August 6 each year is National Root Beer Float Day!! (If only I had know!!)

On the running front:

I am running every other day: walk stretch…run…walk stretch…run…walk stretch…run..stretch…ice

Running slowly 2-3 miles at most…in the mornings…not really painful but if I did more, I think it would be. I am listening to the PT and do not want to risk injury. 

I WILL RUN 13.1 MILES on NOV 6, 2011 or eat lots of root beer floats to drown my sorrows!!!!

Happy Running!

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Plan B

Red Rock Bay #18

Plan A:

Three days on Lake George at Red Rock Bay #18.  Swimming, boating, bbqing with friends.

View from Sagamore running route

Running around the Sagamore in the morning before heading back to the island.

Well, the forecast for ALL 3 days was showers and thunderstorms!!!!!!!!! Normally we ignore the weather reports and do our own thing. For some reason, we listened to them!! And they were wrong!!

Plan B:

Spent Saturday with my tennis buddies on Schroon River.

 

No it did not rain.  My poor hubby had stayed home.

On Sunday, I got up early and ran a sucky 3 miles in my scenic neighborhood (NOT).  My heel felt fine, but the HUMIDITY almost killed me.

Then we headed up to the marina.  We didn’t take the boat out because we thought it would rain. I walked around beautiful Bolton Landing waiting for our friends to arrive.

When our friends arrived, we had a nice barbecue on the deck of our marina. Then on our way home, we stopped for ice cream (I know I said I would give it up) and to play miniature golf.

one of my better putts

No it did not rain.

So today again the forecast is for rain which I have yet to see.  I am obviously blogging, doing laundry, weeding and eventually plan to maybe go shopping and/or see a movie. (I’d love to run but I am obeying PT Guy #1.)

The morale of the story, do not  visit:  weather.com.

Happy Running!

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ClipE Review & Some Running

mine is Black

I almost always run with my iPod (except when I’m on the treadmill) so I agreed to review ClipE when I received an e-mail offering to send me one to try out.
 
According the website:
 
ClipE is a small and simple solution for managing headphone cords in a stylish way. The design, mechanics and ergonomics were the brainchild of an avid runner and professional pilot, Jess Bylsma. Just like pilot’s headsets have a clip on them to keep cords away from the flight controls and switches, Jess saw the need for a similar concept for runner and athletes. After exploring all options in the market that didn’t quite meet the practicality and aesthetic requirements, Jess took matters into her own hands and designed the ClipE.
 
I was planning to run before work yesterday but the rain deterred me.  Today I had no excuse.  I was anxious to continue testing my injured heel as well as the ClipE.
 
Results:
 
I personally do not find that my headphone cords get in my way when I run.  I sometimes find that they are too long but the ClipE wouldn’t help with that.  I think it’s because I hate armbands and I put my iPod in a pocket or clip it to my waistband.
 
Anyway, I put the cords through the ClipE.  I did want to wrinkle my tech shirt but I clipped it to my shirt as shown on the package anyway.  I had a little trouble getting the cords to stay in when I tried to clip it but I finally figured it out. 
 
The ClipE stayed in place throughout my whole run. 
 
I ran 3 miles with a 1/4 mi walk before & after.  My heel didn’t hurt!!  It stills feels tight & achy but no pain… I am not running fast but once the fear factor of a re-occurrance wanes, I’ll try to pick up the pace. 
 
My PT guy feels that I need at least 5 more sessions but he says I can run but not 2 days in a row and not more than 3 miles at a time…
 
 Back to my recommendation on ClipE:
 
 It’s light, stays put and if your headphone cords get in your way when you run, this is a perfect solution for you!
 
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 Disclaimer:  I was sent this free of charge.  The opinions of my review are mine and mine alone.
 
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Happy Running!