3 Weeks from Achilles injury...on the mend

Yesterday marked three weeks since I "tweaked" my right Achilles tendon.  Still not completely sure what I did to my Achilles, just recall the sharp pain when it happened and the continued pain over the next several miles.  That and the pain and discomfort over the next few days after that.  Anyway from all reports, Achilles tendon injuries, as far as those where the tendon does not rupture, take a fair amount of time to heal.  The pain is gone now but the right calf muscles and the tendon feel tight after a run.  This last week I ran on Tuesday and Thursday.  Two and half miles each time.  Thursday I ran it pretty fast, about 16:36.  Fast for me anyway.  I was going to run Saturday morning but ended up sleeping in.  Had to mow the lawn Saturday evening, so I decided to run the Aids Walk 5K in Bricktown on Sunday morning.  The weather was ideal.  Temperature in the mid to upper 50s with a nice breeze.  A bit cloudy at the start, though the sun came out just a little later.  I had it in mind to run a 21:45.  Figured out my kilometer splits and jotted them down on the back of my hand.  Course was out and back.  From the Bricktown Ballpark, east on Reno then a long uphill trek to the Presbyterian Research Park.  Needless to say with the long uphill I was a bit behind my splits at 1K and 2K and at the halfway point.  Almost caught up by the 3K point and a couple seconds ahead or maybe behind at 4K.  Not sure exactly.  Anyway I picked up the pace a bit on the downhill and kept it going at the bottom and around the turn on to Reno.  With the finish in sight, I saw that I could catch another runner so I sprinted in and passed him just before the line.   Beat my goal by three seconds and won my age group!  Very satisfying.  Got to church before the singing started.  Great sermon by Brother Ben. 

So with three weeks and a day since the injury and no noticeable pain I think I need to get back on schedule.  Well not the Pfitz 18/70.  That's pretty much out for now.  But this week I think I should be good for a Tuesday, Thursday and  Saturday run.  With 5M, 5M and a 10K for Saturday.  16 miles is about a third of what I was running the week that ended with the injury.  Then maybe the next week I can run Monday, Tuesday, Thursday, Saturday.  I spoke after the run today with a gentleman who finished ten seconds ahead of me.  This man is 11 years older.  Originally from Zambia.  He lives in Edmond and is an excellent runner.  He has run a number of marathons and has qualified for Boston at least once.  He told me that he runs 3 to 4 times a week.   He advised me not to focus on the number of days I run.  So I think I will take his advice and focus on quality over quantity.  No six day weeks for me.  And at least at this point no five day weeks either.  A good long run on Saturday and good quality runs on two or three weekdays should work.   I should still be up to about 40 miles a week once I get going.   I don't think I will be able to break 3:15 in the marathon this January, but I'll just have to see where I am two weeks from now and make a new schedule.  Who knows?

Well hope everyone is enjoying the change of seasons.  A lovely Autumn day today. 

Peace

Time and the Tendon, Achilles

Well, come tomorrow morning it will be two weeks since I injured my Achilles tendon (right leg).  Over the last 13 days I have gone running just once.  Last Saturday I went to Erick, Oklahoma for the Do-Wacka-Do Trail Run.  The weather was beautiful.  Mid 60s at the start.  The run was held in the Sandy Sanders Wildlife Management Area.  I originally signed up to do the 25 K but decided it would be best not to stress my Achilles too much, so I switched to the 5 mile run.  About 20 people were there to run the 5 mile run.  The 50 K and the 25 K runs started 30 minutes earlier so I didn't see how many people participated in those.  The terrain was rugged but not too rough.  The trails were ranch roads.   Lots of short scrub mesquite bushes, with a few scattered wild flowers.  A bit hilly but not too extreme.  A few hundred feet from bottom to the mesa tops.  After the first half mile I found myself in the lead.  Just cruising along at a comfortable pace.  My Achilles was bothering me but not nearly as bad as the week before.  I reached the half way point in good time and got a cup of water from the volunteers.  One fellow asked me where everyone else was.  I told them they were about a quarter mile back.  Well after a few more miles I began to doubt I was going the right way.  Eventually I backtracked before meeting another runner.  Turned out about six runners missed a turn and got off course.  So each of us ended up running between 8 and 9 miles.  I was rather disappointed to be in the lead the whole way and not even place.   I  received no apologies from the race officials.  So took my banana, my shirt, and a bottle of water and made the long drive home. Don't think I will run this race again. 

Well in each of the discussions about Achilles tendon injuries that I read over the past couple of weeks,  the runners all stated that the recovery is a long slow process.  So, this week again no running.  But tomorrow morning I will head to Seminole for the Seminole Nation Days 5K.  http://sno-nsn.gov/index.php/culture/seminole-nation-days  Test out my legs.  Hopefully next week I can ease back into my marathon training.  A BQ time may still be a possibility for Houston. 

Achilles Tendon

Had a couple of weeks of good running since my last post.  Missed a couple of days here and there however.  Sunday night the day after Saturday's orientation had to pick up my son at the airport just before midnight.  That the day after getting up at 4:55 AM was pretty tough.  Really tired.  So the next morning I slept in till 7:30 and skipped my morning run.  Rest of the week was pretty much to schedule.  43 total miles with 14.5 coming on my Saturday long run. (Was going to do a little more but had to take my son to the airport for his morning flight to Pittsburgh.)  I was looking forward to this week as I was scheduled to run over 50 miles.  ( I would have last week except I didn't run my 7.5 mile run on Monday.)  So 7.5 Monday and 10 on Tuesday.  First mile is always about 8:30 pace with succeeding miles under 8:00 and usually under 7:00 toward the end.  Feeling a bit stiff I decided to take Wednesday as a rest day and not to the 5 "recovery" miles.  Thursday another 10 miles and Friday an easy 5.  This morning headed out for my long run hoping to do about 17.5 miles.  As I started out felt a little faint discomfort in my right ankle but no big deal.  I often have these minor discomforts.  But about 1.5 miles or so in, I had a sharp pain in my right Achilles tendon.  So sudden and painful that I hopped on my other leg for a step.  The pain lessened considerably but was still there as I continued running.  Kept hoping that it would go away or fade to something barely noticeable but it remained.  Didn't get noticeably worse so I kept going.  Made it home for my half way point pit stop in my driveway.  Had a glass of water and some Accel gel.  Back on the road all was well.  But the pain was still there.  After a few miles it seemed to be just a little more noticeable.  Not a good sign.  Kept going for another mile then decided to shorten my route.  Cut a few miles off and ran home.  So just a little over 14 miles total.  But wish I had done less.  Seems the pain is some sort of Achilles Tendonitis.  Resting a little but had a few chores to do.  Took a couple of ibuprofen earlier today.  Did a fair amount of reading online about Achilles injuries.  Seems I am going to need to rest and not just a couple of days this time.  Darn.  Right now I am hopeful that I can give it a try next Saturday as that day is the Do Wacka Do Trail Run near Erick, Oklahoma http://www.dowackadotrailrun.com/  I signed up a few weeks back to do the 25K.  Sure hope I can go.  But if I'm still feeling discomfort then I will have to cancel.  Better a little temporary disappointment, than multiple weeks of injury and recovery.   The ibuprofen is not recommended as it can slow healing of injuries.  http://myrunningdoc.blogspot.com/2010/05/nsaids-why-runners-should-think-twice.html  So guess the two I had this morning will be all for the day.  In hindsight I should have taken Friday as a rest day.  I was feeling pretty stiff and achy the evening before, having run 10 miles with an increasing pace that morning.  I'm starting to think that at my age perhaps the recovery miles are not really helping and that I would be better off just resting on those days.  That would have me running about 4 to 5 days a week.  A lot closer to what the FIRST training program teaches.  http://www2.furman.edu/sites/first/Pages/default.aspx
Their program is 3 intensive runs per week.  Maybe 4 per week would work best for me.  We'll see if I can adapt my Pfitzinger 18/70 schedule to a 4 run per week plan.  ( I was planning to start that a week from now.) 
Happy Trails y'all!

Building up the miles

Back to school time!   Orientation was this morning at my university so I had to get up extra early to do my long run.  So a little after 5 AM I was on the road.  Not a bad time to run.  Quiet.  Hardly any cars and few people.  If I could get to bed earlier I might do this more often. 

Well last Saturday night, (August 11),  I ran the Midnight Streak at the Oklahoma City fairgrounds (5k).  Weather was a little cooler than I expected, but still pretty warm, probably around 80 degrees by the time the gun went off.  Tried to stay on my kilometer splits but at times it was hard to read my watch.  So think I was few seconds behind my target pace at the 4 KM marker.  Anyway picked up the pace as I headed toward the space needle.  Then after the space needle I kicked it in to high gear, made the turn to the finish and sprinted it in.  Crossed the finish line in 21:55.  Woohoo!  Finally broke 22:00 in the 5k.  Best time so far in the 3 years that I have been running regularly.  Still have a ways to go to be in the kind of shape I need to be to run a 3:10 marathon.  But feels good to be making progress.  Less than five months to go till Houston. 

The Extensor Tendonitus seems to be pretty much gone.  Still being cautious however.  Wore my Saucony Grid Type A4s on the shorter runs and the Brooks Green Silence on the longer runs.  Haven't worn my Adidas Adizeros in over two weeks now.  And I didn't wear my black dress shoes all week as I wore khaki pants everyday. 

This week I ran 48 miles.  Just a couple of miles short of 50 miles a week.  Need to have a four weeks of 50 plus miles before I try the Pfitz 18/70.  Looks like I will have just three but guess I can count this 48 mile week as one  to fill out the four weeks.  (September 10 is the first day of the 18 week schedule that ends with the Houston marathon on January 13, 2013.)  Takes time to build up to 50 miles a week.  Little bit longer than I planned.  Little injuries along the way,(extensor tendonitus), slowed the progress but now I am almost to the start of my marathon plan.  I can always make a few small adjustments to the marathon plan if needed.

Cooler weather has arrived.  It was cooler this afternoon than it was a 5:30 this morning while I as running.  Guess I will need to wear a shirt in the mornings from here on out.  Hope everyone is enjoying the cool air. 

Peace.

Foot pain, getting better

Well it has been a week and half since my last post.  My right foot seems to be getting better but feeling a little discomfort this evening.  My black dress shoes, (Oxfords), seem to cause me a little discomfort by the end of the day even when they are tied loosely.  Anyway, prior to today all seemed to be going well. Been somewhat regular in stretching my calf muscles and exercising my extendors. http://www.wayne.k12.in.us/athletictraining/pdf/PDF%20Rehab%20Files/Ben%20Davis%20Student%20Handout-Medial%20Tibilial%20Stress%20Syndrome.pdf  Try to do these in the evenings while watching the Olympics.  Last Saturday did a long run of 15 miles with no noticeable discomfort, at least related to my extendors.  Ran in my blue Brooks Green Silences.  Monday  ran 7.5 miles in my Saucony Grid Type A4s.  Then Tuesday 10 miles in the Green Silences.  Today being a rest day I slept in just a little.  Tomorrow I'll do 9.2 miles, probably wear the Brooks GS.  Then Friday an easy 5.0 miles in the Saucony(s).  Saturday night is the Midnight Streak at the Fairgrounds in OKC.  http://cityartscenter.org/Web_v2/events/midnight-streak/   Actually starts at 11 PM.  I'm planning to be on the way home by midnight.

Hoping and planning to run under 22 minutes.  Seems I can run a faster pace in my neighborhood after running a few miles, than I have been able to manage in any of my previous 5Ks this year. I've only run 2 so far this year.  But based on my goal marathon time I should be able to run a 20 minute 5K.  (See calculator at http://www.mcmillanrunning.com/index.php/site/index )With the hot weather Saturday night (mid 80s)  I don't expect to make that much of an improvement, but I should be able to run 21:45. I'll try and stop by 7 Eleven on the way there to get me an Icy drink (Slurpee for those in other states).  http://www.nytimes.com/2010/04/27/health/nutrition/27best.html?_r=1 

Foot pain - Extensor Tendonitus

Adidas Adizero Adios

Well the Olympics got underway today.  So I spent much of the day watching coverage.  Started watching this morning after I got back from my long run.  Ended up cutting my run a bit short.  My schedule called for a run of 17 miles but I called it quits at at the halfway point.  Foot pain.  Seems the pain in my right foot that I mentioned last week is extensor tendonitus. http://www.sportsinjuryclinic.net/sport-injuries/foot-heel-pain/extensor-tendonitis Or at least that's what it seems to be.  Started last Saturday during the last seven or eight miles of my run.  Pain across the top of my right foot. Though I haven't noticed any swelling. I was wearing my Adidas's.   Monday I ran five miles in my Saucony's and had no problem.  Then Tuesday did a 10 mile run in my Adidas Adios(es) and the pain returned.  Part of the problem apparently is the Adidas Adizero Adios shoes were a bit too tight across the top of my foot.  The Saucony Grid Type A4s are bit lighter and tied a bit looser.  Last weekend I ordered a pair of Brooks Green Silence(s) in blue and yellow.  More room in the toe box compared to my Brooks Mach 11s and my Adidas's.  Weight about the same as the Adidas.  Heel to Toe drop is pretty similar as well.  Rested Wednesday and also Thursday to give my foot a little more time to recover.  Shoes arrived Wednesday night.  Friday ran five miles in the new shoes, a little bit of pain but not much of an issue.  The literature says the pain is noticeable when going uphill and downhill.  Though for me the uphill is much less of an issue than the downhill.  So today with the pain starting after the first mile and half or so I was debating whether to go the full distance or cut it short.  Finally decided to err on the side of caution and ended at 8.5 miles.  Since yesterday I have been doing some stretching exercises to stretch my calf muscles.  I have also been do some toe extensor exercises, found here: http://www.wayne.k12.in.us/athletictraining/pdf/PDF%20Rehab%20Files/Ben%20Davis%20Student%20Handout-Medial%20Tibilial%20Stress%20Syndrome.pdf

Saucony Grid Type A4

Brooks Green Silence

Tonight I took some ibuprofen,  not really feeling much pain, but thought it might be helpful as it is an anti-inflammatory.  Hopefully on Monday, after a day of rest on Sunday, my foot will be feeling better.  

Running, Diet and Weight (part 2)

The hottest part of the summer is here.  100 degrees or better for pretty much everyday till the end of August   Got to stay hydrated if you are going to be out there running.  And if you have any choice in the matter do your running in the early morning hours.  So much cooler then.  This morning I got up early and did an 18 miler.  Had a half glass of water before hitting the road.  Unfortunately took a little longer to get out of the house, so I didn't start until 6:15 AM.  Just 15 minutes before sunrise.  Anyway the night before I hid a couple of bottles of water that I had frozen earlier in the day.  Put them in plastic bags and hid them in some vegetation on my route.  Then this morning I took a 32 oz bottle of Powerade and put it in a bag and placed the bag in the back of my son's truck in my tree shaded driveway.  My route of 18 miles was actually a loop of 9 miles through my neighborhood and two neighboring ones.  So about six miles into the first loop I approached the location of my water bottles.  Seemed there was a gentleman sweeping the sidewalk in front of the flowerbed where my bottles were hidden. As I was running toward him I was thinking to myself. "Oh great, how am I going to do this?" So I slowed down to a walk just as he was leaving that spot.  Wiped my hands over my face as I looked up at the large stone plaque behind the flower bed then quickly reached in and grabbed my water bottle.  As for me drinking and running is a bit of a challenge.  I find it hard to run and drink.  So for the most part I walked while drinking my water.  Found a box set out for big trash day in front of a home and dropped my empty bottle and plastic bag in there.  I discovered previously that a bag is necessary to keep mud and plant debris off the water bottle as I often need to re close the lid and it's a bit of a challenge if the top of the bottle is dirty.   Anyway felt pretty good through the first nine miles.  Reached my driveway where my Powerade was waiting.  My time was bout 40 seconds over my marathon pace time (per mile).  With the heat and slowing to drink I felt that was pretty good.  Drank my powerade as I walked.  Saved some for later as 32oz is a lot to drink.  Especially if you are trying to run.  Finished it off over the next mile or so.   Sun was up and getting harder to avoid.  Lots of trees and two story houses on my route so much of my run is in the shade.  But by 8 AM it was getting a bit tougher to stay in the shade.  Felt pretty good throughout the last nine miles, but developed a pain in my right food.  Started wondering if I was in danger of developing a stress fracture.  Tried to keep from pounding my feet too hard on the pavement.   Did this by keeping my strides relatively short on the downhills rather than striding out.  Also tried changing my foot strike a bit from time to time.  Anyway didn't get any worse and felt fine after I got home.  So not too concerned about it.

Dr. Irwin Stillman created a height/ weight ratio table for distance runners. Dr. Stillman determined the average weight for the non-active man to be 110 lbs. for the first 5 feet of height, plus 5.5 lbs. for every inch over 5 feet. For non-active women, Dr. Stillman allotted 100 lbs. for the first 5 feet and 5 lbs. for every inch over. Having set up theses averages, he then determined ideal weights for runners. For middle distance runners (less than nine miles) the ideal weight is 12 percent lighter. For long distance runners (running more than 10 miles) the ideal is 15% less. Having run across this several weeks back I looked a some of the famous marathoners and seeing how they compared with Dr. Stillman's ideals.

Ryan Hall, runner up at the US Olympic Marathon trial this year, is 5' 10" tall, and weighs 130 lbs.

Meb Keflezighi, winner of the US Olympic Marathon trail this year, is 5'5" tall and 125 lbs.

Haile Gebrselassie, two time Olympic Champ in the 10,000 meters and holder of the world record in the marathon for three years is 5'5" and 123 lbs. 

Meb is 10% less, so a little heaver than Dr. Stillman's ideal. Haile is about 10.5% less. And Ryan Hall is a 21% less. Really skinny!

So for me to be at my ideal weight for the marathon, I would need to drop to about 148.5 lbs. Not sure I want to drop quite that far. I still do my pushups and would like to have some upper body muscles. So probably I will try to stay around 150. Getting close to that now.

Next race is the Midnight Streak, August 11. Not sure how I will do. Really no reason why I shouldn't run under 22 minutes (5K). Except that the temperature at start will be about 87 to 88 degrees. Anyway should be fun. Need to find some face paint to paint a Jamaican flag on my arm. The theme for this year's race is Cool-er Runnings (from the movie about the Jamaican bob sled team.) You can sign up for the run here: http://cityartscenter.org/Web_v2/events/midnight-streak/

Keep on running!