A couple days after the 7 mile run at the end of my last post, I went out for a short bike/run. When I got to the running portion, the toe pain returned and I had to walk back to my bike. Instead of upping my milage as I had hoped, I went back to biking on the weekend, cranking out a 52 miler on Saturday. After the bike ride, I furiously researched on the internet about anything that might help with my issue. I discovered that my problem is likely a condition called sesamoiditis and not turf toe. Sesamoiditis basically inflammation of the big toe joint capsule, which creates a gradual onset soreness and pain a day or two after activity, like other kinds of tendonitis. What's more, it is most common in dancers and joggers that are increasing mileage for events like marathons. That sounded darn familiar... Later I found that the problem occurs more frequently in people with higher arches, and those with higher heeled shoes.
I came to realize when it came to running technique, shoe type, and foot type, I was pretty clueless. I had always though my feet were flat. Wrong. Using the "wet foot on cardboard test" I discovered that my arch was normal, possibly even on the high side considering I have a wide foot. When I selected my running shoes, I didn't spend too much time deliberating about cushioning, heel size, and arch support--I figured any shoe would be decent if it felt comfortable. After all, how far wrong can you go with a $140 pair of super high tech shoes? Apparently pretty far. Eventually I stumbled upon some websites about barefoot running. It was very intriguing reading. While changing shoes seems to be able to clear up problems for a lot people, barefoot and minimalist shoe runners claim that padded, shock absorbing and sensation deadening shoes are likely the cause of many chronic injuries in runners, because they promote poor form and deprive the feet of being able to feel the ground and adjust the body properly to lessen shock. Big running shoes with thick soles encourage a heel striking stride, where the heel hits first and then the feet roll up and push off the toes. When you run barefoot, you automatically become a midfoot or forefoot striker. In evaluating my stride, I realized even in shoes I was already running with mid foot strike, which might have been problematic considering my large heeled shoes are pretty much designed for heel striking. With all this new information in mind I decided to start walking around barefoot for a few days just to see how it felt. At this point, I'm willing to try anything to get in some miles without hurting my toe.
It felt pretty good. Aside from my feet being unaccustomed to rough surfaces and the occasional pebble, walking around outside in barefeet is fairly comfortable after a day or two. Even after a couple days I noticed a my feet toughen up. I also noticed that you do truly become a forefoot striker almost by default when you walk bare feet. You simply can't heel strike on pavement without runing your foot, and your body adjusts to it quickly. After several days I decided to try to go for a barefoot run. I had ran 5 mintes or so at a time already, but nothing much farther than that. I ended up running around Lake Harriet, which is about 2.75 miles. I wasn't intending to go all the way around initially, I was just going to go as far as I could before it started feeling uncomfortable. The problem is, once I start something, I tend to keep going. By the time I was half way around, with my feet feeling fine, I figured I might as well finish. Everything went great until about the last 5 minutes, when left foot started feeling pretty tender. With so little left, I finished and assessed the damage. I had developed 3 fairly large blisters around the ball of my foot and some smaller ones the big toe. I laughed a little bit; I can always count on myself to do too much too soon.
Thankfully the blisters didn't affect me for too long. By the next day I could walk okay with shoes and by the second day I had pretty much forgotten about them, and went for a quick 16 mile bike ride. I plan to continue researching different shoe styles and running techniques that might help me, but I know one thing for sure: I'm retiring my Suacony Hurricane X's. I plan to use my old Omni 6's from last year for now until I can find an alternative that works. I'm considering ordering some Vibram Five Fingers KSO shoes. I don't expect I'd be ready to use a totally flat shoe like these come marathon time, but if I can get some miles in without pain, I should be able to tough it out in my Omni's during the race. You can check em' out here (a review by some guy from St. Paul):
http://www.keith-in-training.com/2008/03/vibram-fivefingers-ksos-part-i.html
Wednesday, August 26, 2009
Monday, August 17, 2009
A 3 Hour Tour
Since I decided to stay off my toe for a couple weeks, I've been biking quite a lot to keep my legs and heart from dropping too far out of shape. I'd mostly been doing 30 minute to 1.5 hour rides of 13 to 30ish miles, but last weekend I decided to go for a 50 mile ride, since I should be running about 3 hours if I was training normally for the marathon. Here's what I learned about the differences between biking and running for 3 hours:
1. Biking makes my legs tired faster, but they are less tired at the end.
2. Biking does raise your heart rate significantly, but not quite as much as running
3. Running is WAY hotter than biking. There's so much more wind when I bike that I hardly sweat at all. When I run I'm soaked after a couple miles.
4. Half of running really far is about your body holding together: joints, feet, etc. This isn't much of a problem with biking.
5. I hate getting passed on my bike even more than when I'm running.
The 50 miles took me right around 3 hours to complete, and I was feeling good because nobody passed me during the ride. There were heavy rains off and on during the ride, so that's probably why there weren't a lot of other bikers around. Once I got soaked, I figured there was no point in stopping, so I just kept going until I finished. I've found biking to be more enjoyable then running in many ways (I like the speed, and not getting passed as often) but finishing a long bike ride doesn't come with the same feeling of accomplishment as a long run. I think this difference originates from the fact that reducing speed slightly on a bike results in a far less strenuous workout, whereas running slowly doesn't necessarily help that much. I could bike 50 miles at 10 mph without even feeling like I was working. If I ran 3 miles at an 11 minute pace, I would still break a sweat.
My toe has been feeling a bit better lately, so I went on my first run in a few weeks a couple days ago. A 7 miler at a slowish pace. It went alright... I couldn't believe how fast I got sweaty and hot compared to biking. (It was 85 degrees and 60 some percent humidity.) If the toe feels ok I will keep doing some moderate runs, and perhaps bike after the runs to increase the duration of my workouts without pounding out too many miles on my feet.
1. Biking makes my legs tired faster, but they are less tired at the end.
2. Biking does raise your heart rate significantly, but not quite as much as running
3. Running is WAY hotter than biking. There's so much more wind when I bike that I hardly sweat at all. When I run I'm soaked after a couple miles.
4. Half of running really far is about your body holding together: joints, feet, etc. This isn't much of a problem with biking.
5. I hate getting passed on my bike even more than when I'm running.
The 50 miles took me right around 3 hours to complete, and I was feeling good because nobody passed me during the ride. There were heavy rains off and on during the ride, so that's probably why there weren't a lot of other bikers around. Once I got soaked, I figured there was no point in stopping, so I just kept going until I finished. I've found biking to be more enjoyable then running in many ways (I like the speed, and not getting passed as often) but finishing a long bike ride doesn't come with the same feeling of accomplishment as a long run. I think this difference originates from the fact that reducing speed slightly on a bike results in a far less strenuous workout, whereas running slowly doesn't necessarily help that much. I could bike 50 miles at 10 mph without even feeling like I was working. If I ran 3 miles at an 11 minute pace, I would still break a sweat.
My toe has been feeling a bit better lately, so I went on my first run in a few weeks a couple days ago. A 7 miler at a slowish pace. It went alright... I couldn't believe how fast I got sweaty and hot compared to biking. (It was 85 degrees and 60 some percent humidity.) If the toe feels ok I will keep doing some moderate runs, and perhaps bike after the runs to increase the duration of my workouts without pounding out too many miles on my feet.
Friday, July 31, 2009
Not Meant to Run
Ten years ago I would have told you I hated running. It was just a way to get in shape for wrestling. I would have said my body type wasn't suited to long distance running, and that there was a snowball's chance in hell that I'd ever run a marathon. Looking ahead to my third marathon, it is apparent that my actions have flown in the face of what I had previously promised, but there is still one thing that seems to ring true: my body isn't made for this. I've been trying to come back from my toe injury the past few weeks by doing some treadmill running, but it has consistently been one step forward and two steps back. I'll have a decent run and try to start increasing my distance only to wake up to soreness and pain in my toe. I tried to go out today and it felt bad immediately. I've come to the realization that I'm gong to have to stop training for an extended period of time--at least a couple of weeks--if I'm gong to get over it. This will leave precious little time for actual running training, and what time I have I'll be paranoid about reinjuring it. Constant fear of injury and mentally monitoring the joints really saps the fun out of running. If this becomes a recurring thing, I'll probably have to hang up my hat on marathon running. Its not worth the pain and struggle and arthritis in old age just to be constantly disappointed during training.
As for my marathon this year, its all pretty much in the air at this point. If two or three weeks cures me, I will be ok, might not make my goal, but I will get through it. If my toe isn't feeling 100% by race day, well, running one marathon on a sprained ankle was bad enough. There's always another race.
Well, that's enough doom and gloom for one post. I plan on biking and trying out some swimming in the lake and perhaps some water jogging. The biggest failing of these alternatives is that they don't adequately work the muscles of the calves and feet, so I'll try to throw in some exercise for that as I'm able. I swam around a lake called Lake La Fave in northeastern Wisconsin last weekend (a bit over a mile swim) which went ok, albeit slowly.
As for my marathon this year, its all pretty much in the air at this point. If two or three weeks cures me, I will be ok, might not make my goal, but I will get through it. If my toe isn't feeling 100% by race day, well, running one marathon on a sprained ankle was bad enough. There's always another race.
Well, that's enough doom and gloom for one post. I plan on biking and trying out some swimming in the lake and perhaps some water jogging. The biggest failing of these alternatives is that they don't adequately work the muscles of the calves and feet, so I'll try to throw in some exercise for that as I'm able. I swam around a lake called Lake La Fave in northeastern Wisconsin last weekend (a bit over a mile swim) which went ok, albeit slowly.
Wednesday, July 15, 2009
No Skin off My Nose
Its been a few weeks since my last post, so I guess its time for a little recap. My training was starting to pick up again culminating in a 13 milish run around the Minong Flowage in Northern Wisconsin on the 4th of July. The route is quite hilly, with several long steep hills and many gradual ones, making for a very sore butt for a few days, but overall the run when well. My ankle and toe held up surprisingly well, especially considering the road I ran on was bowed so running on either side was very unbalancing.
Just when I thought all was well, then came our final kickball game of the regular season. We were playing the other top team for the leage champ position (we were both 6-1) and I foolishly attempted a slide into first base in the final inning, because I was mad about getting tagged out on an earlier play. I ended up getting on base, but my left calf sustained a huge scrape--an oval about six inches by four inches of raw, torn and bleeding skin. Of course, I kept playing, and scored my run, then pitched out the final inning before heading home to nurse my wound. (I also sprained my left wrist, but that doesn't affect my running =) ) I ran a mile the next day on the treadmill, but every time I stood up and moved around the torn skin would flex and shift, so I decided to put running on hold until the wound healed up.
This it what it looks like now, after a 8 days of healing. Imagine the scabbed area covering most of the visible skin on my leg in this shot, and that's about big it was. (That large piece of gauze could barely cover it all.)
Anyhow, the wound healed up enough so that I ran 3 miles after about 5 days, and then went for my normal 7 miler the next day. I was pleased to find that I felt more affected by my missed training than the scrape. That was two days ago, so I'll either go for another run today or tommorrow, and hopefully a 10-13 miler on Saturday or Sunday. The marathon is about 12 weeks out now, so the training will ramp up from here on out. Every weekend I'll be going on longer runs, probably maxing out at a couple of 20 milers... maybe a bit longer with the way the routes work out.
In other kickball news, we had our end of the league tournament last night. We got a bye the first round for winning the leaque, and won the second round 12-2, despite whining and heckling from our opposition. Our final game was against the hated "Installers" team that gave us our one and only loss. (Everyone in the league seemed to hate them because they acted like a bunch of A hole frat guys.) Pitching was tough for me due to high winds from incoming rainclouds and refs calling balls on everying but piches that would roll strikes in bowling. Nevertheless we held went into the top of the final inning with a 7-2 lead, thanks to some great kicking, and managed to hold on 7-5 for the victory. We were congratulated heartily by the other teams who struck around to watch for sending the endlessly bunting braggarts home in defeat.
Just when I thought all was well, then came our final kickball game of the regular season. We were playing the other top team for the leage champ position (we were both 6-1) and I foolishly attempted a slide into first base in the final inning, because I was mad about getting tagged out on an earlier play. I ended up getting on base, but my left calf sustained a huge scrape--an oval about six inches by four inches of raw, torn and bleeding skin. Of course, I kept playing, and scored my run, then pitched out the final inning before heading home to nurse my wound. (I also sprained my left wrist, but that doesn't affect my running =) ) I ran a mile the next day on the treadmill, but every time I stood up and moved around the torn skin would flex and shift, so I decided to put running on hold until the wound healed up.
This it what it looks like now, after a 8 days of healing. Imagine the scabbed area covering most of the visible skin on my leg in this shot, and that's about big it was. (That large piece of gauze could barely cover it all.)
Anyhow, the wound healed up enough so that I ran 3 miles after about 5 days, and then went for my normal 7 miler the next day. I was pleased to find that I felt more affected by my missed training than the scrape. That was two days ago, so I'll either go for another run today or tommorrow, and hopefully a 10-13 miler on Saturday or Sunday. The marathon is about 12 weeks out now, so the training will ramp up from here on out. Every weekend I'll be going on longer runs, probably maxing out at a couple of 20 milers... maybe a bit longer with the way the routes work out.
In other kickball news, we had our end of the league tournament last night. We got a bye the first round for winning the leaque, and won the second round 12-2, despite whining and heckling from our opposition. Our final game was against the hated "Installers" team that gave us our one and only loss. (Everyone in the league seemed to hate them because they acted like a bunch of A hole frat guys.) Pitching was tough for me due to high winds from incoming rainclouds and refs calling balls on everying but piches that would roll strikes in bowling. Nevertheless we held went into the top of the final inning with a 7-2 lead, thanks to some great kicking, and managed to hold on 7-5 for the victory. We were congratulated heartily by the other teams who struck around to watch for sending the endlessly bunting braggarts home in defeat.
Sunday, June 28, 2009
An Uphill Battle
Training has been a bit of a struggle over the past few weeks coming off my toe injury. The toe has been nagging me during runs, severely limiting how fast I feel that I can push without making it worse. I've been icing periodically and after runs, which has helped some; it comes and goes. I went for a 13.1 miler a few weeks ago that was OK. I ran on a treadmill yesterday for 7 miles and it felt easier on the joints, so I may stay inside for a while to help rehab. The treadmill is like watching paint dry, (well, more like watching cash cab) but at least its not too hot; it was in the 90s most days last week which made things a bit nasty. I always set it to a 1% incline to make up for the ease of having no terrain to deal with.
In in other news, the kickball team is 6-0 with one game left. I'll be glad when its over so I don't have to worry about running in cleats.
In in other news, the kickball team is 6-0 with one game left. I'll be glad when its over so I don't have to worry about running in cleats.
Monday, June 1, 2009
Getting Back in the Game
My toe injury is continuing to improve as I am getting back into running. My first couple attempts were cut short by ankle and toe pain--I think I need to do calf and ankle exercises daily to help maintain stability. I could tell those muscles atrophied a bit, since they are not used much while biking. I went for a couple seven mile runs over the last four days though, the first in 1h 58 seconds and the second in 58min 28 seconds. My toe and ankles were feeling significantly improved during the second run, so I feel like I'm getting back on track with my training. I really want to get back to the point where i can start pushing for better times without fear that my joints will fall apart. I think I will try to do a longer run 10-13.1 this weekend at a steady pace and see how things go.
The kickball team got another win last Tuesday against another undefeated team. Woot... Hopefully we will have similar results tomorrow.
The kickball team got another win last Tuesday against another undefeated team. Woot... Hopefully we will have similar results tomorrow.
Wednesday, May 20, 2009
So far so good
Its been about a week since I aggravated my turf toe injury playing kickball, and so far it seems to be healing, albiet slower than I would like. It was somewhat uncomfortable a couple of times when I found my strides trying to revert back to normal, instead of awkwardly walking on the sides and heels of my feet, but overall it is improving and I feel like I can almost walk normally again. Against my better judgment, I decided to play kickball again yesterday, making a pact with myself that I would not run fast to get on base, or to catch any balls. Luckily both my kicks were pop flies that were caught in the outfield, so I didn't have to run, and I played pitcher on defense, so I didn't have to move around too much. (Except to run for a couple bunts...) My team won again, 7-2, and afterward my toe felt fine, which was infinitely better than the hours of pain last week.
I've continued to bike over the last week, going for a couple of 7 mile rides, one 10 miler and one 13 miler. (Maybe others, I kind of lost track) While biking isn't exactly a substitute for running, since I don't get my heart rate up as high, my legs feel like they are working even harder than when I run. This may be due to the fact that I get extremely irritated whenever someone passes me, and try to overtake them despite having a hybrid bike instead of a fast road bike. At one point I ended up chasing several pro-looking bikers several miles until they turned off the lakes. Luckily they didn't have rearview mirrors to watch me bearing down on them the whole time. In other news, my weight fell below 180 yesterday, which I attribute to biking and playing kickball in record 97 degree heat. I think I need to do a better job hydrating. Who says it doesn't get that hot in Minnesota?
I've continued to bike over the last week, going for a couple of 7 mile rides, one 10 miler and one 13 miler. (Maybe others, I kind of lost track) While biking isn't exactly a substitute for running, since I don't get my heart rate up as high, my legs feel like they are working even harder than when I run. This may be due to the fact that I get extremely irritated whenever someone passes me, and try to overtake them despite having a hybrid bike instead of a fast road bike. At one point I ended up chasing several pro-looking bikers several miles until they turned off the lakes. Luckily they didn't have rearview mirrors to watch me bearing down on them the whole time. In other news, my weight fell below 180 yesterday, which I attribute to biking and playing kickball in record 97 degree heat. I think I need to do a better job hydrating. Who says it doesn't get that hot in Minnesota?
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