So much for March going out like a lamb. Lots of crazy weather today on the run. I had lots of wind, some calm, snow, including a 1-min blizzard, and even 5 minutes of sunshine. Gotta love springtime in the rockies!
Weird thing was just before finishing up I saw Sasha driving some red sports car! He stopped and talked to me for a bit. I was surprised he was eating what looked to be an In-N-Out double cheeseburger with a Red Bull to wash it down. He was like "Dude! why you running out here in this bad weather, you should have taken the day off!. Don't you know you should only run when it's convenient? You really should take more days off!". I told him I'd consider his advice. Then he gave me a "Peace - OUT" and was on his way. Kinda strange.
Did the same hill repeat workout (5 x 3 min @ 5K-effort/MP-pace) that I did a week ago last Monday when I tweaked my calf. So thankful the calf is healed and I had no problems with it today. What I did have problems with was GI distress during the last 3 repeats. That lovely feeling that tells you you may need to find a bathroom REALLY SOON! I have learned from past experience that if I slow down a little the feeling usually subsides, and thankfully that was the case today, although the slower pace of the last 2 repeats was the compromise.
Nice & easy & enjoyable don't-care-about-pace 4 mile run with Kimi. A bit nicer day than the last couple days but still a bit nippy when the sun went behind the clouds. Hope the weather isn't too nasty tomorrow for the 20-miler.
My first 20-miler of the year is in the books! Yahoo!
Wasn't very excited about the morning running prospects during the night as I laid in bed and listened to the hurricane-like sounding winds outside. But by the time Kim and I got up at 5:30 the winds seemed to have calmed down a bit. So we got ready and headed over to the stake center to meet up with the SF running group.
It was great to see our long-lost good running buddy who now lives in SoCal, Mr. Mark Shelley. Had a pretty good size group today despite the weather. We lucked out for the most part, the winds mostly behaved and besides a few episodes of snow pellets in the eyes the weather wasn't too bad. Ran with a variety of folks for the first 8 miles, then caught up Dave and Allison running up Harry's and stayed with them for a while, then last 5 miles solo.
I was pleased with how I felt today, I think I'm starting to get my marathon legs back. This week's 20-miler and last week's 19.5 miler felt better than most the 15-18 milers earlier in the year. Hopefully I kept the pace and effort at just the right level for positive training and no injuries. Looking forward to General Conference in just a bit!
Not having the greatest day today. Lots of stress at work and then when I got to the gym I realized I forgot my running shorts. Luckily they usually have a few "loaner" items (don't worry they've been through the laundry) and so I got to run in some super-huge basketball shorts that looked like bermuda shorts on me.
Plan was for a 3-3-3 workout. 3 miles easy, then 3 mile progression run starting at MP and ending up at 5K pace, then 3 miles easy cooldown. Based on my HR I think the effort was there, maybe even harder than called for as ave HR on the high side.
What messed everything up was the dang-blasted wind! Right in my face for the 1st half of the run and especially during the 2nd faster mile, must have been gusts of 20-40 mph, I was having trouble holding sub 8:30 for a time even though HR was over 180. At least I had the tail wind for the last mile or so.
Splits/AHR: 7:31/171 (headwind), 7:26/180 (very strong headwind the first half, then tailwind), 6:14/188 (tailwind).
HR was pegged at 190+ the last 1/2 mile so I'll count that as V02 max. Since I had a strong tailwind this last mile it seems like I should have been able to do better than 6:14 but it is what it is. Seems like lately I'm getting my endurance legs back but the speed seems to have left me. Also not sure why my ave HR is always high the last while, resting HR a bit high too. Oh well....patience....
Overall: 7:54/161.
Got a migraine for a while after getting back to the office. Thankfully it's gone now. I really don't like migraines so much.
Did a mini-long "recovery" run today out to the lake and back. This will probably be my long run for the week this week as I'm doing a 10K on Saturday. I'll do a mini-taper between now and then as well and make this a rest week.
Another day of all flavors of weather: wind, rain, wind, snow, wind, and even finishing in the sunshine. Did I mention there was also some wind? I do so love the wind.
Ahh....spring is back! Nice sunny run this morning (albeit a bit chilly for April!) with Kim. Helped pace here on a 6 mile progression run, mostly in the HMP range. She surprised me the last mile with 7:30-ish pace. Nice.
Finished up with 10 x 10s hill sprints and another easy mile. The sprints felt great, I use to hate hill sprints but the last couple weeks I'm quite enjoying them.
Nice AM run in sunny St. George in short sleeves on the river trail, mostly with Kimi and the bunnies. Absolutely gorgeous day down here today.
After 2 mile warmup I did a 1-2-3-2-1, where the numbers are how many minutes of running with rests in between. It occurs to me as I type that I did the rests wrong, I was supposed to rest for however many minutes the previous repeat was but I spaced and just did 1 min rests for all of them. Oh well..I suppose that just slowed me down a bit on the later repeats.
Mostly ran by feel not paying attention to watch, but should be in the 5:45-6:15 pace range, which appears to be exactly where I ended up. Just trying to get the legs used to the idea of running faster on Saturday for the Run 4 Kids 10K. Kim's doing the 5K and our daughters are running the 1K. Should be fun.
3 miles nice and easy on a beautiful sunny desert morning with Kim. Only problem was our bodies seemed to have switched to R&R mode. Very sluggish and hard to get moving after a couple of late night, sleep in days. We'll have to see if we can switch from Rest & Relaxation to Run-a-Race mode by tomorrow morning. But if not what the heck, having a great spring break with the family.
My only goal for tomorrow is to try and hang with Nate for as long as I can.
On a side note....here is the best Bohemian Rhapsody cover of all time:
Run 4 Kids (6.2 Miles) 00:44:11, Place overall: 11, Place in age division: 2
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
0.00
6.00
0.00
10.00
Well first the GOOD news for the day: 1) I didn't die, 2) I have a great wife and kids, 3) Tani & Tia ran great 1K races today, 4) Kim ran a PR 24:02 5K on a tough hilly course and 2nd in AD, 5) Weather was perfect, 6) Lovin our stay at the condo the last few days.
I guess the other bit of good news was that I had a pretty good race going up to the 6 mile marker, on track for a just over 40 min finish since the 2 guys I was running with ran 40:02 (Nate) and 40:10 (some guy I don't know). Not quite up to what I ran 2 years ago (38:40) but I was in the best shape of my life then and I find it's pretty tough to do at 45 what I could do just 2 years ago at 43. It was great to run with Nate for most of the race. He did great just barely missing the sub-40.
Now the BAD news....right around the mile 6 marker, just about the time me and another guy were battling, making that final .2 downhill kick to the finish, then it happened.
Something kind of popped, snapped and/or ripped on the bottom of my left foot and I was done for the day. Tried to run a few steps but no-go. Had to limp in and almost bagged even crossing the finish but Kim coaxed me to go ahead an complete the race.
Looks like I've really torn the planter fascia good on my left foot. Funny thing is it's been my right foot giving me all the trouble off/on over the last while and right foot is usually well behaved. Pain was excruciating afterward trying to put any weight on it. Went to the doc for x-ray just to make sure no bones broken and thankfully they gave me some crutches.
So I think I'm done for a while. The rest of my planned spring races will have to wait another year. Just wish I hadn't paid for them already.
Funny thing was I still got 2nd in AD. Maybe there were only 2 or 3 of us in my AD, I was happy to see Wild Bill have a good race and pick up 1st, although it was tough to see him and many others fly by me at the end while I watched helplessly.
We'll just have to see what happens. My first order of business is to 1) do absolutely nothing for at least 2 weeks, 2) try not to go crazy.
Just thought I'd give an update on the foot injury. It's been very helpful to me to read the experiences of other bloggers who have dealt with a similar injury in the past. So I figured the least I could do was chronicle my experience and maybe help someone else down the road. Hopefully I'll provide an example of what TO do rather than what NOT TO do.
So after the weekend on Monday it was still quite painful to walk and I was having to use the crutches for anything longer than a walk down the hall. Scheduled an appt with the sports doc yesterday afternoon and came up with a game plan.
Dr. Rich agreed that it was almost certainly a torn plantar fascia. We discussed the pro/con of getting an MRI to better determine the extent. But decided to wait a couple weeks first since regardless of the MRI outcome the treatment would be the same for the first 2 weeks. And also since I'm not in a big rush to overcome this in absolutely the quickest amount of time possible we decided to take the slow, deliberate approach to dealing with it.
Also discussed options for the next 2 weeks: cast vs. boot vs. crutches, etc. Decided to go with the boot for now with the option of using crutches if pain is uncomfortable without them. I feel better today than the last couple of days but still prefer to use crutches if I'm walking more than about 50 ft. I'm also supposed to follow the typical routine of R-I-C-E throughout each day.
After 2 weeks we reevaluate. He said recovery from these type injuries can vary greatly from person to person, anywhere from 3 weeks to 3 months for full recovery. He also confirmed what Teena had implied in her comments to me that when the plantar "pops" like this in can actually have the same effect as surgery (i.e. the "poor man's surgery") and oftentimes after this happens to someone they find they are cured of plantar fasciitis in that foot forever. That would surely be nice if that were the case.
Most likely after the 2 week period I'll lose the boot and start into the PT and slowly start working in some type of cross-training.
We didn't really talk about the mental aspects of recovery. So far I'm doing well in that department but I'm sure it will get tougher here soon. Just really going to try and focus on all the innumerable positive things in my life and avoid the woe-is-me self-pity depression cycle and not turn into a grouch.
Just thought I'd make a quick update on the injury situation. Slow improvement, foot is feeling a little better every day but nothing dramatic. Still wearing the boot most of the time. Using crutches less than before, mostly for longer walks or when I want to move at quicker than 30-min/mile pace.
I'll probably use the boot through the weekend. Might try some gentle biking next week as well. Appetite is still pretty strong, whatever part of the brain controls that still seems to think I'm in training, I would hope that calms down a bit soon or I'll be adding some serious lbs to my frame. Probably up a pound or 2 already.
Doing better mentally than I expected, probably helps to be pretty busy at work right now and also to have great support at home. But starting to feel a bit like a slug and having some of the nervous energy and antziness like you get a few days before a marathon during heavy taper time.
Injury update....foot a little better each day but progress is slow. I've ditched the boot and crutches but still walking very gingerly and with a limp.
With the way things have gone for me and with what I've googled lately on plantar fasciitis vs. plantar tear or rupture I'm pretty sure I've got a major tear or rupture. Recovery will likely be similar to stress fracture or possibly a little longer, 2 - 3 months. But as I've mentioned before the good news with the rupture is that once it heals there is a very good chance I won't have PF problems in that foot every again. If that's the case maybe I should try to rupture my other foot as well!
I'll go see the doc again the end of this week or early next week to reevaluate and decide next steps. I probably won't try any cross-training before then just to be on the safe side. I sure don't want to reinjure it and be back to where I was a week ago and have to go back to the boot and crutches.
Feeling very tired and sluggish the last couple of days. No major depression or anything yet but mentally this week will likely be tougher than last week. But I'm trying to keep perspective and Kim has been a great support. I am enjoying my "coach" role with her and helping her get ready for the 1/2 marathon in a couple of weeks.
Injury update....about the same as before, getting a little better each day. Slow going but as long as each day is a little better than the one before I'm pleased.
Surprisingly I'm not completely-bonkers-stark-raving-mad-lunatic-man like I thought I would be at this point. Got over the very sluggish and tired phase, and my appetite has finally calmed down a little. Today I actually weighed at 138 which is right around the weight I usually hover when I'm in race shape. I'll be happy just to keep any weight gain to 5 lbs or less.
Thought I'd just mention the factors that I believe have helped me stay sane during this period of pretty much ZERO exercise for almost 2 weeks:
1) Great supportive and patient wife and family.
2) Been very busy with other projects, mostly work stuff where I've been under the gun the last while.
3) Keep perspective by comparing my situation vs. a zillion other people in much more dire circumstances.
4) Run vicariously through Kim's running efforts in my role as "Coach Tom". I'm excited to play the cheerleader role when she runs Provo 1/2 marathon next week.
5) Stay spiritually focused - in the words of Elder Busche whose youtube video I link to at the bottom of my LT running goals in my profile: "When you are physically sick, tired or in despair, steer your thoughts away from yourself, and direct them in gratitude and love towards God".
Probably be going back to the sports Doc early next week. I'll update again then.
Mostly still improving little by little each day. Was bummed out Sunday because it seemed I had taken a step backward but now I'm thinking it was just my lousy Sunday shoes. I've vowed to get some nicer shoes before the end of the week. I've seen Birkenstocks recommended, also my neighbor sells SAS shoes. If anyone reading has a suggestion let me know.
Went to the Sports Doc today to check on progress and make gameplan for next few weeks. Decided on the following:
- Try some easy biking, move on to more aggresive or eliptical in a week or 2 if things go well.
- Start some PT - ultrasound and mild foot massage moving on to more aggressive massage, stretches and strengthening.
- Do a 1 or 2 week round of steriodal anti-inflammatory - Prednisone I think.
I'm still hanging in there mentally, it will be nice to do some biking and remember how to sweat. Probably gained 2 pounds or so but that's within my 5 lbs or less goal. Looking forward to seeing how Kim does on Saturday.
First day of post-injury crosstraining. 30 minutes on the exercise bike at the gym. They were showing Avatar which Kim and I just saw Saturday so I grabbed the MP3 player and listened to some tunes.
The biking was boring but it did feel good to sweat and I'm feeling good afterward. No complaints from the foot. HR already higher than what I used to see for biking but I suppose that's to be expected.
Just to experiment I tried a few steps on the eliptical and stair machine but I could tell it was a no-go for anything but bike for now. When I can walk normal without pain or any limp then maybe I'll try other stuff.
I just don't know if I can be diligent like last time I had to crosstrain and like Riverton Paul and get in 90 minutes on weekdays and 2 hours+ on Saturday. Especially with only bike as the option I don't think I can do more than 45 minutes or so. For now I'll just take one day at a time, maybe try 35 or 40 minutes tomorrow and see how it goes. Maybe they'll let me do something in the pool at the PT's office.
Went to see Von my physical therapist this morning. He had them do a bunch of stuff - ultrasound, e-stem, massage and ice. Hoped to have some time to do some biking as well but the other stuff took a while so only had time for 15 minutes on the bike.
After massaging both feet Von said he could see a noticeable difference between the plantar fascia on the left (torn/ruptured) foot vs the right foot. He thinks I am correct in thinking a large portion of the plantar on the left has detached at the heel. He says this isn't necessarily a bad thing but I'll need to take care to always use shoes with good arch supports to make up for the lost functionality of the PF in the left foot. Otherwise I run the risk of losing my arch, getting flat feet (at least the left one) and having all kinds of nasty problems that come with that.
Von is a great guy (also a childhood bud) and excellent PT. I highly recommend him.
