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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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(Almost) Wordless Wednesday

Enough about my injured achilles!!!

Enough about my horrendous cold!

There’s good news on the running/blogger front…

Sweaty Emily, after becoming an IRONMAN!

Please check out her mom‘s spectator post as well as Emily‘s sweaty race report!
 
I’m sure it will bring tears to your eyes!
 
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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Q & A

Darlene

 

 Molly asks: “What would your last meal be?”

It depends on the meal…I’d say it would be for dinner – pizza and coffee ice cream, for lunch – cheese & apple on toasted raisin bread (or melted swiss and a home grown tomato on rye) with a chocolate egg cream and for breakfast – a vanilla latte with a chocolate filled croissant (pain au chocolat).

AJH asks: What is your favorite race?

My favorite race was the Naples News Half Marathon (1/11).  It was my FIRST half marathon.  It took place in Florida where the weather was perfect and the scenery awesome.  The Freihofer Run for Women is also a favorite of mine.  It attracts so many women – from first timers to elite runners from all of the world.

What got you started running?

I am not a natural athlete though I love sports.  Growing up, I did not participate in anything (which isn’t odd for my generation.) In my 40’s I started playing tennis.  I loved it esp the friendships that developed.  Again, it didn’t come easy.  In my 50’s, 2 of my tennis friends approached me about taking up running.  I had never run before.  We signed up for FleetFeet’s No Boundaries program.  After I ran one mile without stopping, I was hooked.  I signed up for a 5k, then another, and another… In 3 years, I think I ran about 50. What I liked about running (unlike tennis) is that there is no winner or loser.  You compete against yourself and your own goals. 

Who is your actor crush?

I’d say it’s Patrick Dempsey.  I also have a crush on Richard Gere.

 Felice asks: Where is your favorite place to run?

In the summertime, it’s in Bolton Landing around the Sagamore Hotel grounds (I go on our boat every weekend there).  I also like running around Washington Park in Albany and the Crossings in Colonie.

 Happy Running!  Ask me more questions!