injury

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TTT: My Weekend, My Injury & My Weight

  1. 6 weekends in a row, it has been sunny and we have gone boating on Lake George. 

    enjoying my first lake swim

         Am I greedy to want another sunny weekend?  I have a 3-day weekend.   The weekend forecast doesn’t look good 😦 

           This weekend is also our annual tennis  gathering on Schroon River.

2.  Today is my next to last PT appointment.  It’s with my favorite PT guy #1.  Since I last went to PT on Monday, I have:

  • run 2.5 miles plus .5 mile walk on Tues
  • played 1 hour of tennis (doubles) on Tues
  • 1.5 hours of yoga on Wed
  • walked 1 mile at lunch today

It seems to be getting better but not fast enough for me!  I hope to run again tomorrow and gradually increase over the weekend…(if I have no pain!)

3.    I am FAT!!   No, not obese… but since I have not been running or playing tennis, I have gained weight!!!! I say it’s the lack of physical activity.  But it could be the frequency of rootbeer floats I have consumed this summer.

I have always been very thin.  Underweight as a kid.  I have never had to diet.  I don’t even know how.  I love my carbs & desserts!!! It’s never been a problem but I think it’s also an age thing!!!

me in college many moons ago

As you get older, your metabolism slows down!!!!  If you eat the same way as you did 10 or 20 or 30 years ago, you will gain weight and even if you don’t gain lbs, you gain inches…in all the wrong places.

Mine is in my waist, stomach & butt… I haven’t gained a huge amount of weight …maybe 8 lbs but it’s a lot for me!!!!!

I HATE IT!!!!!

recently - the dress covers it all!

So what’s the plan?  Of course, run and play tennis.  Continue yoga, walk at lunch…switch from chocolate poptarts to vanilla (90 calories less), cut out the ice cream (well, most of it), drink more water, eat more salads…

Happy Running! Any diet tips for the “old” lady?

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Seminar #2 – Injury Prevention

Unfortunately, I missed the first one on Nutrition for Runners but Suzy gave an excellent summary HERE.

The 2nd one was last nite:

“Injury Prevention”

Too bad this wasn’t offered sooner! Maybe I wouldn’t be injured right now!!

Speaker:  Matthew Alheim, P.T. 

Matthew is a Physical Therapist at Repsher & Associates.  He will speak on proper stretching techniques and give tips on ways to prevent common running-related injuries. Time will be set aside for questions and answers.  

The seminar was sponsored by Adidas, FleetFeet and HMRRC.

There were about 50 or so local runners, most of them training for a Marathon.  I bumped into fellow blogger/runner, Suzy and we sat together.

There’s too much of a teacher/trainer in me to rave about this presentation.  The speaker is a physical therapist and obviously knows his stuff.  As a presenter, he stunk was not very good. He gave out handouts of most of his powerpoint slides.  He just read what was on the screen (and on the handouts) and when he was running out of time, he just went through the content quickly.

He discussed the common running injuries (plantar fasciitis, achilles tendonitis, shin splints, IT band, patellar tendonitis) and their causes, symptoms and treatments. (Most of this I was familiar with since I am always looking things up on the Internet.)

He then via the slides demonstrated lots of useful stretches. He concluded with a question and answer session.

The bottom line is that you need to stretch!! I think I knew that. 

 I am not a stretcher.  I get out and begin to run and then when I’m done, I stop.  With me, it’s a time thing.  I want to get the miles done and get to work or get home and stretching takes time. I DO NOT HAVE TIME  to stretch…

This is all fine and good if you are not injured.  If you are older, I think you are more prone to injuries because you are less limber.

Now I am stretching and stretching and stretching. When I am healthy, will I continue?????

(Speaking of healthy – I ran 2.5 miles yesterday morning and played tennis for 1 hour after work and I do not have pain today…woo hoo!!!!)

Happy Running! Do you stretch?

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2 (or more) for Tuesday

  1. Yesterday I was supposed to have PT guy#1 (whom I Like) but had PT girl.  For some reason, I don’t have positive sessions with her.  When she does the massage, it REALLY HURTS!! She gives negative vibes like it seems to be not healing… PT guy #1 stopped to inquire about my running experiment and when I explained about Day#2 being better, he wasn’t a fan of running 2 days in a row!!  He was happy that it didn’t hurt but cautioned me not to run again until today!
  2. So I ran today!  I forgot how much I like running in the morning before work!!!!! So I stretched and walked a 1/2 mile and then slowing ran 2 1/2 miles!!!  No pain at all in the heel…but I got a pain on the outside of the ankle (I think I’ve had that pain before but it quickly disappeared) so I stopped and iced it. 

My Internet research has turned up Peroneal Tendonitis…  I’m not going to freak out… doctors & pts must know what they are doing, right?

Fortunately (or unfortunately), the exercises for that are the same as for Achilles Tendonitis…

I plan to rest tomorrow and try again on Thursday…keep your fingers crossed!

Happy Running!

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I ran!

Well, kinda..

After my PT on Friday, PT guy #1  said that I should try running. 

“What?” I said. 

“Not today…but over the weekend so we can see if you are healing,” he replied.

Nobody had to twist my arm.

Again a beautiful weather weekend was forecasted so we headed to Lake George.

view of the lake from Commission Pt Is.

Saturday morning after breakfast, I headed out on my favorite running route around the Sagamore.

view from the Sagamore Nature Trail

I followed PT guy’s instructions: walk for 5 min, do stretches, jog for 5 minutes and stop if it hurts, then ice.

Well, the burning pain was gone but not the annoying ache.  I did manage about 1 mile of running & 2 miles of walking.  However, the annoying burning pain returned during the afternoon and I WAS BUMMED!!

floating around

I refused to be beaten by this injury.

After breakfast on Sunday, I set out again to the nature trail around the Sagamore.

This time, I walked longer (about one mile) and then ran.  AND IT DIDN’T REALLY HURT!!! So I continued.  When it felt tight, I stopped and stretched.  I ran 2 miles and walked 2 miles.  After I iced it, I took my anti-inflammatory drugs and wore sneakers the rest of the day… and felt good!

A beautiful weekend on the lake included a positive running experience…

1st waterlily bloom on the lake

So like the waterlilies, I have a long way to go…but I had my 1st bloom!!

Happy Running!

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July is Over…Thank God!

Those 26 miles were ALL painful walk/runs. The worst running month ever.

July Recap –injured  heel (inflamed achilles tendon)

  • no good runs
  • no half marathoon training
  • no races
  • no tennis
  • several yoga sessions
  • several PT sessions
  • many great weekends on Lake George 🙂

So except for the wonderful summer weather, I am not sad to see July end!!!!!!!!!!

Welcome August!

I am hoping to be pain-free! 

I am hoping to start running again!

I am hoping to gradually increase my mileage.

I am hoping to start training for Half Marathon #4.

I am hoping to run a 5k before the end of the month.

Happy Running!

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TTT

  1. My cold is clearing out…now’s it’s an annoying cough.
  2. I had my 3rd PT session on Monday with a 3rd different physical therapist.  She was nice too. It was similar to visit #2 but I rode the stationary bike for 10 min instead of the elliptical…but the heat ultrasound and the massaging hurt more than previous times. That worried me.  They cancelled yesterday’s session since my insurance only covers 5 visits 😦 and I have my 4th tomorrow & 5th on Monday.  My original PT guy wants to me run on it over the weekend to see how the injury is progressing.  This way, he can justify more sessions from my insurance. I’m excited to run but scared at the same time.  I’m pretty sure than it will hurt but hopefully less!!! Mentally, I’ve given myself until August 15 to be completely healed (that starts training for HM #4).
  3. Today we have a half day at work ….staff appreciation day …awards & a picnic.  They have also given us TOMORROW OFF!! WooHoo!

Happy Running!

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Running and Your Health

So as you know I haven’t been running due to my achilles injury.  Last week, I had sore throat and now it has developed into a full blown COLD –  Achoo!!!!

When I was running, I was either training for a 5K or  this past year, a half marathon.   Since I have been running, I haven’t had a cold!!!!!!!!!!

Does my body know that it is ok to be sick now since I have nothing important to do?

Or is running good for your health?

Here’s what they say:

Many studies indicate that exercising at a medium intensity level reduces our risk of infection over the long term…

Light or moderate running boosts our body’s natural immune system bycirculating protective cells through the body faster, to attack and eliminate bacteria, viruses and fungi. Infection fighters, such as Natural Killer Cells, macrophages, immunoglobins, white blood cells, and other antibodies, are produced in the bone marrow, lungs, and spleen, and have a clean up effect on foreign invaders.

Another theory holds that the increase in body temperature when we run may inhibit the growth of bacteria, thus reducing its foothold in the body. Other exercise scientists believe that regular running helps rid the lungs of airborne bacteria and viruses that cause URTI, while others believe exercise causes the loss of carcinogens through increased sweat and urine loss.

In other words, to stay healthy physically (and mentally), I need to start running again soon!

Happy Running!

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More PT and More Q & A

My second PT visit was just as enjoyable as the first.  (Maybe I should get injured more often?)

I had a different phyical therapist but he was just as nice and encouraging as the first.  This session started with heat, then more stretching exerices and then 10 minutes on the elliptical.  WOW!  I thought I would die – It felt like running a marathon. I haven’t done anything aerobic in quite awhile (how quickly our fitness level goes..).

Then he did the heat ultrasound and the massaging and then some electronic device – all to stimulate healing of the tendon.  It ended with ice.

Saturday was the Silks and Satin 5k that I have run 3 years in a row.  I was sad… but my hubby & I headed up to Lake George and spent a beautful day cooling off on our boat and then yesterday, we went to a birthday party in a park along the lake with good friends. (Unfortunately now I have a head cold…see what no running has done to my body!!!)

my hubby, the birthday boy & me

 

Darlene

Suzyasks:  What is your favorite food?

Hmmm… that’s a tough one…  warm apple pie with vanilla ice cream.

If you could live one day over again what would it be?

Right now, I’d say June 12 when my heel first hurt & I ignored it for a month.  It would have been healed by now & I could be training for my half marathon.


When you are better, do you think you’ll ever do a marathon?

Not sure about this. There are times that I think I should and there are other times that I think NO WAY!!  I’ll have to see when I heal and run another half  how I feel.

Bridget asks: How many countries have you traveled to?

Good question.  When I was a junior in college (long ago!) I visited France, Spain, Holland, Corsica, Germany, Italy, and Austria.  When I was a French teacher, I also visited Canada, France many times and England.  With my 1st husband, I visited Greece and Israel.  With my 2nd I visited Virgin Islands (is that a country?).  With friends, I visited Mexico and Dominican Republic.  During my last job, I visited Russia 3 times.  As you can see I LOVE TO TRAVEL.  I wish I had more  time and more money.

Happy Running!  You can still ask me questions…I have plenty of time!

 

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Activities to fill up my non-running time

READING:

 

” a stunning debut novel about four people and the cataclysmic intersection of their lives. Michael is a rising OB/GYN at a prominent private practice in Albany, New York; he also moonlights at a local womens health clinic…”

It was very suspenseful and I recognized all the streets mentioned.

WATCHING WTT TENNIS LIVE:

Bryan Brothers

 

Martina Hingis

Both were playing in Albany as well as Serena Williams.

ATTENDING A PLAY:

 This was held outdoors in Williamstown, MA and my BF’s daughter was in it. (And AJH, they sold home-made Woopie pies – yum!)  I also plan to go to see The Producers which is being held outdoors in Washington Park, Albany.

 YOGA:

 I continue to go to HeartSpace in Albany on Wednesdays.

PLAYING MAH JONG:

Every Friday nite, I play with 4-12 women.  6 tennis players & 1 runner play in our group but I try to concentrate on the game.

Happy Running! What non-running activities do you enjoy?

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My First PT Session

achilles_tendonitis

I really liked my physical therapist.  He listened to me (whine about needing to get back to running asap) and was very encouraging. My Achilles is definitely tight.  My uninjured tendon is tight too. In flexibility, it measures 7 (10-15 is recommended) but my injured heel is -3!! Yes, it’s in the negative. I  pronate esp on my left foot – the good foot. (I think I will look into orthodics when I’m heeled.)

He says my injury is the lower Achilles near the heel bone and this is the best case as far as healing.  On a scale of 1-10, my injury is a 3 (He may be just being nice.)

First he did a heat ultrasound to promote healing of the tendon.  Then he massaged it to isolate exactly where it hurt (& to make it hurt)  OUCH!

Then he gave me 3 exercises to do and he finished by icing it.

He suggested that I keep up some type of aerobic exercises such as a stationary bike or elliptical.  When I said that I would have to join a gym, he said to come to PT early and use the equipment there.  Cool!

Of course, I asked him “How long will it be til I can run?”

And of course, he would not give me a definitive answer.  He did say that maybe in a week or so, I could try an easy jog…..

Then I said that I  hoped to at least walk the Sept 25 HM and run the Nov 6 HM and he said that it sounds about right!  YAY!!

Happy Running!