Last Week’s Workouts {2/3-2/9}

10 02 2014

 

 

Happy Monday! Another week down, 9 til Gator Half!  This week ended up being a step-back week for me. After last Monday’s fast run, I noticed some soreness in my right Achilles. I know that’s not an injury to take lightly, and it could seriously derail my plans for this year if it turns in to something serious. So, I took it a little easier this week in hopes that it would heal up.

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To be honest, it’s still about the same, though I’m taking some steps to fix some alignment issues in my legs/hips which are probably contributing to the pain (or caused it in the first place). I’ll keep you posted on how I feel! Anyhow, here’s how last week went down:

Monday: Swim 1800 yards

While the gang ran, I opted to go for a swim with Bill. I figured swimming would be low-impact and give my Achilles time to rest. Monday is Master’s swim night at my pool (of which I am not a part), and they rent three of the four lanes in the 25 yard pool. So, there was one lane for the 5 rec swimmers (including me and Bill) who wanted to get a swim workout in. Because of the wide range in abilities of all of the swimmers, we decided to replicate a workout from the week before and swim a whole bunch of 25s. Once the other swimmers left, we did a few longer swims, but I completely lost track of our yardage.  1800 yards is my best guess.

Tuesday: Team swim, 3000 yards

Pulling will make us stronger, so Felipe had us do 20 x 100s pull again. I don’t mind these, but my hands get so tight from being trapped in the paddles! After the pull set, we did some 50s and then a 100 for time. I did a 1:06, which wasn’t bad on tired arms.

Wednesday: Yin Yoga for Athletes

Wednesday is supposed to be a trainer ride, but again I decided to lay off and instead go to a yoga workshop with Lisa Jamison. I’d heard SUCH good things about her, so I decided to check out her workshop. I definitely didn’t read the description of what the workshop was going to be like before going, so I was a little surprised when Lisa explained that we weren’t going to be working any muscles. Instead we’d be working our fascia, or the connective tissue between muscles that most athletes never think much about unless they’ve got IT issues or plantar fascitis. By the way, it must be noted that Lisa was wearing a FULL body suit that had all of the muscles and fascia on it. It kinda looked like this:

Muscle-Skin-Suits-for-cycling-1She knows human anatomy SO WELL and the body suit was actually a nice teaching tool!

Anyhow, I really enjoyed the class, and I feel like I learned some moves that I should be doing more often, to stretch parts that are often neglected!

Thursday: Team Swim, 1900 yards

We did some longer freestyle swims at a steady to hard pace. I was tired by the end! It’s fun having a teammate who is of similar speed because we definitely push each other. Nothin’ like some friendly competition to make you work a little harder!

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Friday: Run, 4K

Normally the gang does at least an hour on Friday nights, but we had a special birthday to get to in the evening.

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So, I ran in the morning with Chris and Bill. 🙂 Nice and easy.

Saturday:  Spin + Yoga

Rain, rain, go away! The weather forecast was not so hot for Saturday, so we were left to our own devices for our workout. We were supposed to ride the trainer, but since Bill doesn’t have one, we opted to go to a spin class instead. 60 minutes on the bike- check! Afterwards, we signed up for another yoga workshop- this time, it was a special Valentine’s day treat at Bella Prana. The workshop was called “Whole Lotta Love: Couples Yoga and Thai Massage” and was so much fun! The first half hour was spent doing yoga poses together, which I definitely want to do more often! It was really great to get deeper stretches with the assistance of a partner, but what I liked even more was the feeling of connecting with Bill as we were working together to move through the poses.

After the yoga portion of the workshop, we moved on to the Thai massage. I’ve never had a Thai massage before, so I wasn’t sure what to expect, but it was a lot of assisted stretching as well as massage along the body’s meridians. It was a combination of relaxing and “hurt so good.” I really enjoyed the workshop – it was a perfect date!

Sunday:  Brick (47km ride, 7km run)

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I was prepared to ride between two and three hours, but we ended up taking it nice and easy and only going about an hour forty. That’s okay by me! It was kind of windy, but other than that, it was a beautiful day for a ride! After, we did a 7k. It’s a 7km loop with a slight incline from about 2.5-3.5km, and we are going to get REAL familiar with this loop this season. Felipe has already told us that we’ll come out here this year and do the loop 6 times. Yup folks, that’s 42km aka a MARATHON. I’m so not excited about that one. Anyhow, today we just went around once and I averaged 4:56/km, which I was pretty happy with. I had two not so great km’s in the middle, and I think I took it out a bit too fast, but that will improve over time. Sure, I’m a little tapered from not really running all week, but whatever! I also learned that cycling is more painful than running, if I’m focusing on my foot placement. If I’m less supinated and landing solidly on my mid-foot, no pain! I guess I’ll keep working on my alignment and foot placement!

Happy training folks!

 

 

 

 





A Foot Update

23 12 2012

A few months ago I told you that I had sesamoiditis, and then I never really mentioned it again. Sorry ’bout that. I figure now is as good of time as any to give you an update on my foot.

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After Nationals, I still had foot pain, so I decided that the best thing was probably to rest my foot. The physical therapy had helped some, but not really. During my last session the PT had me do some lunges, and I think that actually aggravated it rather than helped. I probably shouldn’t self-diagnose but from what I had been reading online, resting seemed to be what was most recommended for sesamoiditis.

So, I took a good six weeks off from running. The entire month of September I got my workout fix by biking and swimming and that was it.

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My foot still bothered me when I walked around in shoes, so I bought some “ball of foot” pads at CVS and put them in my right shoe. I think that helped some, providing cushioning in the right spot so that the ball of my foot didn’t have to bear all my weight.

Finally, in the middle of October, I decided to start running again. In my Newtons, I used the Aetrex Lynco Orthotics I had purchased at the orthopedic doctor’s office. I started off going on a short, 1 mile jog.

Believe me, it was SLOW going. But my foot felt better! No, it wasn’t 100%, but it was definitely better than it had been! Since then, I’ve been slowly trying to get back into it. Right now is the PERFECT time of year for running in Florida, and it’s hard to see all my friends busting out half marathons when I’m still trying to get back in to shape. And, it’s hard to check my Garmin and see a pace much slower than I’d like. But, I know I’ll get back in running shape eventually, it just takes time.

As for my foot, the pain is minimal. Some days it hurts more than others, but it isn’t an unbearable pain. I’ll ice it if I need to, and if it gets really bad, I’ll take some ibuprofen. I think it’s just something that I am learning to get used to. Maybe that’s not the right attitude to take, but I’m sick of not running and I don’t think I’m doing any more damage to it by running again. I feel like the dull pain is becoming my new norm, unfortunately.

I’ve also purchased a second pair of Newtons:

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Aren’t they pretty? They’re the Gravity style, in the limited edition pink and black.  You might be wondering why I bought them, when I haven’t been putting the miles on my Sir Isaacs?

Take a look at the wear pattern on them:

sesamoid wear

I’ve definitely been avoiding putting full pressure on the ball of my foot, and have really worn the treads down on the outside of my right foot. Not good. I know that new shoes aren’t the answer- I need to fix how I land of course. But, I don’t want to keep wearing out that part of the shoe, which would result in a really uneven stride and possibly more injuries. I plan on keeping these shoes in rotation, but I’ll alternate with my new shoes.

So for now, I’m keeping the mileage pretty low, enjoying the off-season, and hopefully I will be ready to go for tri-season 2013!





Sesamoiditis

20 07 2012

At the beginning of May, a few days after my marathon, I noticed a pain in the ball of my right foot when I walked. I stopped nearly all my running, but kept swimming and biking in hopes that eliminating high-impact exercises would fix it. The pain receded, so at the end of May, I did a sprint triathlon. Unfortunately, I wasn’t completely healed, and there was still pain in my foot after racing. So, I headed to a podiatrist.

The doc took an X-Ray of my foot and gave me a little lesson on foot anatomy. He pointed out my sesamoids, explaining to me that they were like the hinge of my foot.

 

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He said that the tendons surrounding my sesamoids were probably inflamed, so I should ice and take ibuprofen. He also suggested custom orthodics and gave me a dancer’s pad to help relieve some of the pressure. The dancer’s pad is just a piece of foam with a piece cut out for the ball of my foot. The cushioning hits the ground first, instead of the ball of my foot.

I wore the pad every day and did minimal running. I iced occasionally before bed, but didn’t think the pain was significant enough to take an ibuprofen. Again, it started to feel a little better, but the pain, though lessened, still persisted.

Maybe my running shoes contributed to the pain? So I bought new running shoes.

Maybe I need more support in the shoes? So I bought a pair of (non-doctor prescribed) orthodics.

Despite making these changes, I could still feel pain. It wasn’t unbearable pain, but it’s the pain that’s there just enough so that you know something is wrong. I scoured the internet for what might be wrong and how to fix it. Everything I read said it was sesamoiditis and the only way to get better was to rest. UGH. I have races I am signed up for! Resting is not an option!

So, I decided to get a second opinion and go to an orthopedic doctor that my friend Jess suggested.

After some he checked out my foot and the X-Rays, he confirmed sesamoiditis.

According to Foot.com, sesamoiditis is a common ailment that affects the forefoot, typically in young people who engage in physical activity like running or dancing. Its most common symptom is pain in the ball-of-the-foot, especially on the medial or inner side. The term is a general description for any irritation of the sesamoid bones, which are tiny bones within the tendons that run to the big toe. Like the kneecap, the sesamoids function as a pulley, increasing the leverage of the tendons controlling the toe. Every time you push off against the toe the sesamoids are involved, and eventually they can become irritated, even fractured. Because the bones are actually within the tendons, sesamoiditis is really a kind of tendinitis – the tendons around the bones become inflamed as well. 

My orthopedist gave me more specific instructions about icing and ibuprofen. He told me 3 ibuprofen, 3 times a day for 10 days. I need to ice at least 3 times a day, for 20 minutes. He gave me I purchased some shoe inserts while there, and made an appointment with the physical therapist. I guess I just needed a more explicit treatment plan than just “ice and take ibuprofen,” because I’ve been following doctor’s orders so far!

On Wednesday, I went to my first PT appointment where I learned some exercises I can do that will help strengthen my foot and ankle.

I also experienced iontophoresis:

According to Wikipedia: Iontophoresis (a.k.a. Electromotive Drug Administration (EMDA)) is a technique using a small electric charge to deliver a medicine or other chemical through the skin. It is basically an injection without the needle. The technical description of this process is a non-invasive method of propelling high concentrations of a charged substance, normally a medication or bioactive agent, transdermally by repulsive electromotive force using a small electrical charge applied to an iontophoretic chamber containing a similarly charged active agent and its vehicle. One or two chambers are filled with a solution containing an active ingredient and its solvent, also called the vehicle. The positively charged chamber, called the anode, will repel a positively charged chemical, whereas the negatively charged chamber, called the cathode, will repel a negatively charged chemical into the skin.

I didn’t really feel anything during the treatment; I just kind of sat there while it did its thing. I have a few more treatments left, so we’ll see how they go.

I’m glad I have a more specific treatment plan from my orthopedic doctor. I just hope it works! I kinda wish I had gone to him when I first started experiencing pain; but I can’t go back and change things now. I just need to follow his guidance and hope for the best. My fingers and toes are crossed!