I have been taking it really easy and I have been very diligent on:
- massaging
- stretching
- foot exercises
- icing
- hot/cold shower water on the legs
I can feel it working already. When I apply deep pressure my muscles on the outside of the shin, there is less and less pain at every massage.
I had another appointment with my physio therapist were it was more of the same as noted above, except that the electrical pulsing thing was connected to my shins. That thing feels weird. It creates an electric shock that causes my muscles to pull/twist my foot inwards.
I now realize that I must fix this in order to get better. I asked the therapist, how can someone run a marathon without feeling pain. She answered it with something like the following: there is muscle soreness, this is unavoidable, but there should be no inflammation.
Today was another day of biking to work.
Workout
biking approach 20k.
Friday, March 31, 2006
Thursday, March 30, 2006
Bike to Work
Yesterday I biked to work. 9.5km one way. I left at 7:30 in the morning for work and left to go to my place of stay here in Toronto at 8:30 at night. All in all a long day.
I followed the massage technique, and found the left leg to be much more tender than the right. I am suppose to massage in small circles and apply deep pressure. Then ice. 2 cubes per leg.
It takes a little longer to ge back to the place were I stay, I have to go up Don Mills road over the 401.
This morning I did some stretching, massaging, strengthening exercises and icing. Also hot/cold spray on the legs in the shower.
Today, I have another physio appointment and I am not sure what I will be doing for a workout. I hope that I can get this "inflammation" under control quickly.
I followed the massage technique, and found the left leg to be much more tender than the right. I am suppose to massage in small circles and apply deep pressure. Then ice. 2 cubes per leg.
It takes a little longer to ge back to the place were I stay, I have to go up Don Mills road over the 401.
This morning I did some stretching, massaging, strengthening exercises and icing. Also hot/cold spray on the legs in the shower.
Today, I have another physio appointment and I am not sure what I will be doing for a workout. I hope that I can get this "inflammation" under control quickly.
Tuesday, March 28, 2006
Is a little inflammation too much?
What is the definition of an injury? The dictionary says "that which causes harm or damage."
I had an appointment with a physio therapist today. A very nice lady, one who not only gives advice, but pays attention to see that I am understanding her points. I gave her my running history. She picked up on the fact that I have always had shin splints and that they have always gotten worse when I try to increase my mileage. It was shocked when she told me that I should really stop running even with minor inflammation at the shins. She used a word that I was wondering about myself; "chronic": "continuing a long time or recurring; said of a disease."
I take this to mean the following: If I continue along the same path, I will always get hurt. This is were I have a little trouble. I have always been getting sore shins and yet I continue to improve or does it just mean that I am able to withstand more pain? Am I just setting myself up for a big fall if I continue running with a little pain trying to get better?
There were a number of other tidbits of information:
- better or different exercises to strengthen weak muscles on the lower leg and thigh areas, than what I have been doing, geared towards reducing injuries
- better massage techniques to dig in deep to the effected areas
- advice to continue with the icing every day, even if I feel no pain
I have a feeling I will never be able to achieve my goal if I don't heal the injury and then keep it from re-occurring (or heal it completely). If that means I have to run 10k/week in the next week or 2 or more, then so be it. I will give it a try. This means pool running, elliptical trainer, and biking on the non running days.
My goal is to complete a Marathon in less than 3:10:00 before I turn 35.
Todays training very slow 5.4km in 28 something minutes.
I had an appointment with a physio therapist today. A very nice lady, one who not only gives advice, but pays attention to see that I am understanding her points. I gave her my running history. She picked up on the fact that I have always had shin splints and that they have always gotten worse when I try to increase my mileage. It was shocked when she told me that I should really stop running even with minor inflammation at the shins. She used a word that I was wondering about myself; "chronic": "continuing a long time or recurring; said of a disease."
I take this to mean the following: If I continue along the same path, I will always get hurt. This is were I have a little trouble. I have always been getting sore shins and yet I continue to improve or does it just mean that I am able to withstand more pain? Am I just setting myself up for a big fall if I continue running with a little pain trying to get better?
There were a number of other tidbits of information:
- better or different exercises to strengthen weak muscles on the lower leg and thigh areas, than what I have been doing, geared towards reducing injuries
- better massage techniques to dig in deep to the effected areas
- advice to continue with the icing every day, even if I feel no pain
I have a feeling I will never be able to achieve my goal if I don't heal the injury and then keep it from re-occurring (or heal it completely). If that means I have to run 10k/week in the next week or 2 or more, then so be it. I will give it a try. This means pool running, elliptical trainer, and biking on the non running days.
My goal is to complete a Marathon in less than 3:10:00 before I turn 35.
Todays training very slow 5.4km in 28 something minutes.
Monday, March 27, 2006
X-training affects stride rate?
This morning the shins did not hurt. I wanted to go for a run on the trail, but thought I should get on the eliptical trainer to make sure that my injuries do not return. While I was on the boring thing, I realized that my revolution count was at 72/minute. This would translate into a stride rate of 144 if I were running. This is very slow. Ken and I have read at a number of different sites that stride rate of elite runners is generally around 180/minute. If it is below this, it is also a sign of overstriding. The podiatrist that I visited about a month ago told me that orthotics will not help my shin splints and that I am overstriding. He has looked at all of my shoes and watched me walk. He picked up on the overstriding during my very first visit, but I really didn't catch on to it. I did not think I was overstriding. He asked me to make a video, put it on a CD and send it to him. I looked at the video in awe before dropping it off. Big time heal striker. The wear on the shoes clearly show this!
In the last 2 weeks I have been counting my stride rate on all of my runs. I increase the rate if I notice it dropping, but keeping my pace to reflect the workout. This means that my stride length must decrease. To do this I pull my foot back just a bit before it contacts the ground, if I feel it land closer to my body then I try to stick with that flow. It's easier on the runs, but impossible on the eliptical. I used to do a lot of eliptical training when I was at the Gym and I wonder if this "rate" has been "wired" into my system and now I have to kick it out?
In the last 2 weeks I have been counting my stride rate on all of my runs. I increase the rate if I notice it dropping, but keeping my pace to reflect the workout. This means that my stride length must decrease. To do this I pull my foot back just a bit before it contacts the ground, if I feel it land closer to my body then I try to stick with that flow. It's easier on the runs, but impossible on the eliptical. I used to do a lot of eliptical training when I was at the Gym and I wonder if this "rate" has been "wired" into my system and now I have to kick it out?
Sunday, March 26, 2006
5k around the bay
The morning started out right. Donna had all the snacks for the kids prepared. I had my running gear all lined up. The race started at 9:45, so we wanted to leave by 6:45 to give us lots of time. We had to make 3 stops along the way. First one was for Donna's coffee, the next 2 were washroom breaks for all of us.
I Started the warmup about 50 minutes before the race. A very easy run to the 3k marker and then back to the coliseum were I left my warmup gear with Donna and the kids. Then I put the racing flats on. Oh man did it ever feel great. They feel so much better than those heavy trainers. Head off to do some strides and then went to the line up with about 6 minutes to go. I was a little shocked by how many people were all ready lined up. I tried to plug my way closer to the front, but did not want to be rude. There were people that were in front of me that I knew would not be able to run faster than me, but what can you do. I stayed back and waited for the gun to go off. I thought it would never come, the announcer said a minute and half to go. I waited and saw Ken up in front, about 10 or so rows in front of me. The count down started, then the gun went off, I pressed the start timer on my garmin and we were off.
I had to pass people on the outside, inside, and watch for others that were trying to pass as well. At about 1k things started to settle down so I took at look at the Garmin. The screen was blank. I said something that I don't think I can type here. I thought oh well, I guess I'll have to go by feel for this one. I started to breath somewhat heavy and I knew that I would be going up hills around the 3 and 4k markers. So I backed off ever so slightly, but I also knew that I have not done any real hard speed work in the last while and it is a 5k, so I couldn't back off too much. The 2k marker came up. I could feel the legs warming up real good now. I was still passing people by this point, I must have passed about 50 or so. I started to settle down with someone in a grey shirt. I stuck with him for about 1k, then he pulled away at the hills. I did not feel like I could keep up with him, but I kept on going as best I could. The breathing was getting really heavy know and this darn cough was still giving me a little problem as well. I passed 2 or 3 more around the 4k marker but I was pushing myself. They passed me right in front of the coliseum. The funny thing is when your at the end of the race, you have a choice; do you want to give it everything or just hang in there at the current pace. I was happy with the current pace and I didn't want to rip anything apart. I know I could have shaved another 5 or so seconds off, but it was still my best result. :-)
Another PB: 18:39 chip time. 18:43 gun time.
Also, the legs feel fantastic. How can that be? How can they feel more loose after the race than before? No shin splints either, maybe a little inflammation or heat but no lasting soreness. I also tried to watch my stride and not over stride. It's a little hard in the race, but I think I was able to kepp my feet landing closer to my body.
I Started the warmup about 50 minutes before the race. A very easy run to the 3k marker and then back to the coliseum were I left my warmup gear with Donna and the kids. Then I put the racing flats on. Oh man did it ever feel great. They feel so much better than those heavy trainers. Head off to do some strides and then went to the line up with about 6 minutes to go. I was a little shocked by how many people were all ready lined up. I tried to plug my way closer to the front, but did not want to be rude. There were people that were in front of me that I knew would not be able to run faster than me, but what can you do. I stayed back and waited for the gun to go off. I thought it would never come, the announcer said a minute and half to go. I waited and saw Ken up in front, about 10 or so rows in front of me. The count down started, then the gun went off, I pressed the start timer on my garmin and we were off.
I had to pass people on the outside, inside, and watch for others that were trying to pass as well. At about 1k things started to settle down so I took at look at the Garmin. The screen was blank. I said something that I don't think I can type here. I thought oh well, I guess I'll have to go by feel for this one. I started to breath somewhat heavy and I knew that I would be going up hills around the 3 and 4k markers. So I backed off ever so slightly, but I also knew that I have not done any real hard speed work in the last while and it is a 5k, so I couldn't back off too much. The 2k marker came up. I could feel the legs warming up real good now. I was still passing people by this point, I must have passed about 50 or so. I started to settle down with someone in a grey shirt. I stuck with him for about 1k, then he pulled away at the hills. I did not feel like I could keep up with him, but I kept on going as best I could. The breathing was getting really heavy know and this darn cough was still giving me a little problem as well. I passed 2 or 3 more around the 4k marker but I was pushing myself. They passed me right in front of the coliseum. The funny thing is when your at the end of the race, you have a choice; do you want to give it everything or just hang in there at the current pace. I was happy with the current pace and I didn't want to rip anything apart. I know I could have shaved another 5 or so seconds off, but it was still my best result. :-)
Another PB: 18:39 chip time. 18:43 gun time.
Also, the legs feel fantastic. How can that be? How can they feel more loose after the race than before? No shin splints either, maybe a little inflammation or heat but no lasting soreness. I also tried to watch my stride and not over stride. It's a little hard in the race, but I think I was able to kepp my feet landing closer to my body.
Saturday, March 25, 2006
5km race vs. 30km race
Tomorrow is the around the bay race in Hamilton. I decided last October, after having a good season of running one 5k, two 8k's, four or five 10k's, one 14k, and one half marathon, that I would try and get ready for a full marathon. A friend, Ken, coached me and helped me to improve my times last year, then pointed me in the direction of Arthur Lydiard's coaching. I have also been following the Lydiard talk that has been spreading on sites such as letsrun.com and Mike's blog.
The Lydiard way makes a lot of sense to me and I have tried following it to my own abilities of mileage build up. In January I started to pack on the largest amount of clicks that I have ever done. Honestly, I never thought that I would be running so much. I am making it sound like a lot, for some it's not enough and for others it's too much. The month total was about 425km. The last month has been extremely difficult for me.
I have been having a lot of trouble with my shins. I have gone to see a podiatrist and a sports medicine doctor. The doctor prescribed a bone scan and told me I have tenoperiostitis, a type of shin splint. It is an overuse injury. Both the podiatrist and the sports medicine doctor agree that I need to learn to judge how much I can do without having pain. The parts they don't agree on are running mechanics and bio-mechanincs. I'll leave that for the days to come ahead. Some days I feel great, like I can just fly, others I feel sore and they hurt a lot (very inflamed).
In January, I knew I was in pain, but could not judge when to stop. So I kept on running. I thought "I have had shin splints before, it will just go way like it has in the past". However, in the past I have had rest periods and cross training. I couldn't stop, that would be silly because I need to build up my mileage. I was silly because I didn't take more rest when needed. Hopefully, I will have a better understanding during my next conditioning phase.
This week I have been running really easy and very few clicks (miles), using ice and Ibuprofin, stretching, hot/cold water on my legs and self massage. Making sure that I am prepared as best as I can. My legs are feeling good. A very small amount of tightness remains in my right calve.
Yesterday I had to follow up on a decision that was made (or forced upon me due to the injury) in the past 2 weeks; listen to the doctor's, my friends, my wife and my brain or my heart. Run the 5k or run the 30k? The brain won. I will run the 5k and hopefuly run another PB as well.
todays training:
Lite cross-training for 20 minutes so that I can stretch.
The Lydiard way makes a lot of sense to me and I have tried following it to my own abilities of mileage build up. In January I started to pack on the largest amount of clicks that I have ever done. Honestly, I never thought that I would be running so much. I am making it sound like a lot, for some it's not enough and for others it's too much. The month total was about 425km. The last month has been extremely difficult for me.
I have been having a lot of trouble with my shins. I have gone to see a podiatrist and a sports medicine doctor. The doctor prescribed a bone scan and told me I have tenoperiostitis, a type of shin splint. It is an overuse injury. Both the podiatrist and the sports medicine doctor agree that I need to learn to judge how much I can do without having pain. The parts they don't agree on are running mechanics and bio-mechanincs. I'll leave that for the days to come ahead. Some days I feel great, like I can just fly, others I feel sore and they hurt a lot (very inflamed).
In January, I knew I was in pain, but could not judge when to stop. So I kept on running. I thought "I have had shin splints before, it will just go way like it has in the past". However, in the past I have had rest periods and cross training. I couldn't stop, that would be silly because I need to build up my mileage. I was silly because I didn't take more rest when needed. Hopefully, I will have a better understanding during my next conditioning phase.
This week I have been running really easy and very few clicks (miles), using ice and Ibuprofin, stretching, hot/cold water on my legs and self massage. Making sure that I am prepared as best as I can. My legs are feeling good. A very small amount of tightness remains in my right calve.
Yesterday I had to follow up on a decision that was made (or forced upon me due to the injury) in the past 2 weeks; listen to the doctor's, my friends, my wife and my brain or my heart. Run the 5k or run the 30k? The brain won. I will run the 5k and hopefuly run another PB as well.
todays training:
Lite cross-training for 20 minutes so that I can stretch.
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