I missed a few weeks of posting my training. So, I figured the first thing I would do is catch up.
Jan 31 - Feb 6: 4 runs, 32.28 km, 2:49:40 total time
Feb 7 - Feb 13: 4 runs, 29.84 km, 2:38:15 total time
Feb 14 - Feb 20: 5 runs, 41.52 km, 3:42:57 total time - (week breakdown below)
Mon: planned rest day
Tue: 7.25 km, 5:16/km, 147 avg heart rate
Wed: 5.96 km, 6:01/km, 134 avg heart rate
Thu: 8.89 km, 5:23/km, 143 avg heart rate
Fri: planned rest day
Sat: 12.95 km, 5:04/km, 150 avg heart rate (hour+ run)
Sun: 6.48 km, 5:24/km, no heart rate data
2011 totals: 27 runs, 219.37 km, 19:24:17 total time
As you can probably tell, the last three weeks have been status quo. Just more of the same: trying to run more, having bouts of time when I feel great and others when I feel I regressed.
In really attempting to be inteligent, but truthful with myself, I believe I have recognized a few things. The first is that it seems that running does not make my back feel worse. I have gone for short runs and long runs, some easier, some more of an effort. There is not one time I have felt better or worse. To me, it seems as though the pain stems from a physiologic problem.
Sure, I understand that in running with any problem, I am in greater danger of injuring myself...either a new injury or a reaggrivation of a former/ongoing one. Hence why the last three weeks have been similar to previous weeks in 2011.
Another realization is that it appears the pain/discomfort in my lower left leg is increased with running. I have had massages and done countless muscle work with the stick, but the tightness and tenderness continue to return. My range of motion has not been affected like it has been in the past, which is a good thing.
Meaning, I think both my lower left leg and lower left back pain are symptoms which stem from an underlying root cause. Could it be the collapsed arch on my left foot? I don't know. Recently, I have tried using a grade c orthotic (dr scholls athlete insert) in my running shoes. As of yet, I can not conclude whether it is working or not.
I believe I have been given all of the tools by my chiropractor to return to a healthy state. However, I think I need to address what I believe an underlying problem. I think more tests/research is needed to find out exactly what is going on with me.
To finish this post, I recently had a dream. It was a memory of a specific moment after a training run I had completed a few weeks prior to my marathon back in 2009. It was after a 14+ mile tempo run with the middle 10.5 miles @ 6:06/mile pace. I remember how good I felt during and after the run, but I also remember how happy I was that I was done with the workout. I remember during the dream the feelings of satisfaction, confidence, happiness that resulted from that workout. When I woke up, I knew that was a feeling I wanted to capture again. Here's to hope!!!
My attempt to return to training and racing because I enjoy it and to see how fast I can run.
Monday, February 21, 2011
Monday, January 31, 2011
Not quite as bad as it seemed -- Jan 24th - Jan 30th
Mon: rest day - lower left side back, hip & buttocks pain (SI joint locked & L4 disc pressure)
Tue: rest day - lower left side back, hip & buttocks pain (SI joint locked & L4 disc pressure)
Wed: rest day - lower left side back, hip & buttocks pain (SI joint locked & L4 disc pressure)
Thu: 5.04 km, 5:30/km, 27:41
Fri: planned rest day
Sat: 7.5 km, 5:08/km, 157 avg heart rate, 38:29
Sun: planned rest day
Weekly totals: 2 runs, 12.54 km, 1:06:10 total time
2011 totals: 14 runs, 115.73 km, 10:13:25 total time
I thought the pain I was feeling during the early part of last week was going to keep me out a lot longer than it did. Thank GOD it didn't! It still put a damper on my week, but the relief far outweighs the unplanned rest days.
Thursday's run was a pleasant surprise. I wanted to run real nice and easy, you know, take it easy on my body. During the run I had a couple twinges in the left side of my lower back, but they didn't feel serious. I didn't wear my heart rate monitor because I wanted to run by feel. Looking at my Garmin after the run, I was actually surprise that I ran as fast as I did (don't get me wrong, I'm not saying 5:30 /km is fast!). I certainly wasn't trying to run as fast as I did, so that was a pleasant outcome.
Following Saturday's run, I was pretty disappointed in myself. I ran to hard (effort wise) and fast. I was concerned I might have harmed myself. Luckily, there were no negative ramifications from my lack of discipline. Again, there were a couple twinges in the left side of my lower back, but fewer and less perceptible than Thursday.
Based on the experiences and how I felt after my run Sunday , January 23rd, I have decided to go back to running every other day until I feel 100%. Now, I could feel 100% in a week or three months. That's fine. Not until then will I add days or extend my runs to > 8 miles. I would rather get some consistency back in my running rather than increasing the lengths of my runs. It is my opinion that if I can get to where I am running 3-5 miles most days with another run a little longer (1 hr), and do this week in and week out, that will lay the foundation for then starting to increase the length, both time and distance, of one run a week. It will build by neuromuscular strength without the additional stress of doing a long run.
That being said, I am feeling better each day. I am doing a lot of stretching and strengthening work for my neck, lower back, core, hips and legs. It seems to be helping significantly. There are periods of time when I feel no pain, soreness or discomfort at all. This provides a big boost mentally. I am optimistic for the weeks to come. I plan to start doing some light weight training for additional strength and to hopefully build some durablity/resilency.
Maybe I am already building some durability as shown in my quick recovery from this most recent ailment.
Tue: rest day - lower left side back, hip & buttocks pain (SI joint locked & L4 disc pressure)
Wed: rest day - lower left side back, hip & buttocks pain (SI joint locked & L4 disc pressure)
Thu: 5.04 km, 5:30/km, 27:41
Fri: planned rest day
Sat: 7.5 km, 5:08/km, 157 avg heart rate, 38:29
Sun: planned rest day
Weekly totals: 2 runs, 12.54 km, 1:06:10 total time
2011 totals: 14 runs, 115.73 km, 10:13:25 total time
I thought the pain I was feeling during the early part of last week was going to keep me out a lot longer than it did. Thank GOD it didn't! It still put a damper on my week, but the relief far outweighs the unplanned rest days.
Thursday's run was a pleasant surprise. I wanted to run real nice and easy, you know, take it easy on my body. During the run I had a couple twinges in the left side of my lower back, but they didn't feel serious. I didn't wear my heart rate monitor because I wanted to run by feel. Looking at my Garmin after the run, I was actually surprise that I ran as fast as I did (don't get me wrong, I'm not saying 5:30 /km is fast!). I certainly wasn't trying to run as fast as I did, so that was a pleasant outcome.
Following Saturday's run, I was pretty disappointed in myself. I ran to hard (effort wise) and fast. I was concerned I might have harmed myself. Luckily, there were no negative ramifications from my lack of discipline. Again, there were a couple twinges in the left side of my lower back, but fewer and less perceptible than Thursday.
Based on the experiences and how I felt after my run Sunday , January 23rd, I have decided to go back to running every other day until I feel 100%. Now, I could feel 100% in a week or three months. That's fine. Not until then will I add days or extend my runs to > 8 miles. I would rather get some consistency back in my running rather than increasing the lengths of my runs. It is my opinion that if I can get to where I am running 3-5 miles most days with another run a little longer (1 hr), and do this week in and week out, that will lay the foundation for then starting to increase the length, both time and distance, of one run a week. It will build by neuromuscular strength without the additional stress of doing a long run.
That being said, I am feeling better each day. I am doing a lot of stretching and strengthening work for my neck, lower back, core, hips and legs. It seems to be helping significantly. There are periods of time when I feel no pain, soreness or discomfort at all. This provides a big boost mentally. I am optimistic for the weeks to come. I plan to start doing some light weight training for additional strength and to hopefully build some durablity/resilency.
Maybe I am already building some durability as shown in my quick recovery from this most recent ailment.
Wednesday, January 26, 2011
Name change
My blog has had a few different titles over the last couple of years. Maybe this one will stick!
The most recent title, Logging Miles, was somewhat misleading. See, in honesty, I haven't been logging many miles at all for quite a while. Also, that title implies I consider myself a runner. As much as I may be a runner mentally, physically, plain and simply, I am not.
This is a journal of my journey and experiences. Many runners will experience an injury. The question is not if, but when? In my experience, the damage is not only physical, but mental and emotional. Some injuries are small and quickly heal. Others, like mine, exact a lasting toll. In order to make a successful return, rehabilitation must focus on all three areas. I am currently entrenched in this process. I have no idea whether I will be successful or not. This blog is just me filtering through the various emotions and thoughts I experience. It's more therapeutic for me than anything. If someone stumbles across it and it provides some perspective or comfort, that's just an added bonus.
So, where is this all coming from? Well, it's coming from the fact that Monday night I began to have signifcant lower back pain on my left side. I took a break from my exercises that night, opting for rest/recovery and a good night's sleep. Tuesday, the pain had worsened. The pain had worsened. Addtionally, a dull throbbing and weakness had extended to my left hip, glute and leg. My thought: "Once again, I am broken!"
Luckily, I had a doctor appointment last night. He informed me that my pelvis had shifted and torqued. The left side had rotated back and right while the right side had rotated forward and left. This caused a leg length discrepancy (left shorter than right). Also, pressure was being placed on my L-4 disk and the sacroiliac joint causing the specific pain I experienced. He adjusted me and I went on my way. I decided to again take the evening off of running (hoped to do four miles) as well as my exercises. I figured the rest could only aid in recovery.
This morning, I woke up with the same pain. I did my back and neck exercises. I also performed these specific sacroiliac joint exercises. Nothing seemed to alleviate the pain and discomfort. So, I decided to take a pain killer. This was a last resort, but I knew sitting at work all day would be troublesome if I did not. I will continue to take them only as long as necessary.
I am not quite sure what the root cause of this newest setback is. Running two days in a row? Running eight and a half miles (I used to do that almost every day!!!)? Running a more hilly route? Running at a pace a little faster than I was use to? Problems with my gait? Less doctor appointments to keep me aligned? Muscle imbalance? Most likely, it is a combination of all these factors...and probably some I am not even thinking off or don't even know about.
Conclusion: It appears I am back on the shelf. I am not sure when I will run again. I hope it is soon, solely because of my enjoyment of it. Damn, this sucks - physcially, mentally and emotionally!
The most recent title, Logging Miles, was somewhat misleading. See, in honesty, I haven't been logging many miles at all for quite a while. Also, that title implies I consider myself a runner. As much as I may be a runner mentally, physically, plain and simply, I am not.
This is a journal of my journey and experiences. Many runners will experience an injury. The question is not if, but when? In my experience, the damage is not only physical, but mental and emotional. Some injuries are small and quickly heal. Others, like mine, exact a lasting toll. In order to make a successful return, rehabilitation must focus on all three areas. I am currently entrenched in this process. I have no idea whether I will be successful or not. This blog is just me filtering through the various emotions and thoughts I experience. It's more therapeutic for me than anything. If someone stumbles across it and it provides some perspective or comfort, that's just an added bonus.
So, where is this all coming from? Well, it's coming from the fact that Monday night I began to have signifcant lower back pain on my left side. I took a break from my exercises that night, opting for rest/recovery and a good night's sleep. Tuesday, the pain had worsened. The pain had worsened. Addtionally, a dull throbbing and weakness had extended to my left hip, glute and leg. My thought: "Once again, I am broken!"
Luckily, I had a doctor appointment last night. He informed me that my pelvis had shifted and torqued. The left side had rotated back and right while the right side had rotated forward and left. This caused a leg length discrepancy (left shorter than right). Also, pressure was being placed on my L-4 disk and the sacroiliac joint causing the specific pain I experienced. He adjusted me and I went on my way. I decided to again take the evening off of running (hoped to do four miles) as well as my exercises. I figured the rest could only aid in recovery.
This morning, I woke up with the same pain. I did my back and neck exercises. I also performed these specific sacroiliac joint exercises. Nothing seemed to alleviate the pain and discomfort. So, I decided to take a pain killer. This was a last resort, but I knew sitting at work all day would be troublesome if I did not. I will continue to take them only as long as necessary.
I am not quite sure what the root cause of this newest setback is. Running two days in a row? Running eight and a half miles (I used to do that almost every day!!!)? Running a more hilly route? Running at a pace a little faster than I was use to? Problems with my gait? Less doctor appointments to keep me aligned? Muscle imbalance? Most likely, it is a combination of all these factors...and probably some I am not even thinking off or don't even know about.
Conclusion: It appears I am back on the shelf. I am not sure when I will run again. I hope it is soon, solely because of my enjoyment of it. Damn, this sucks - physcially, mentally and emotionally!
Monday, January 24, 2011
Musings from Jan. 17th - Jan. 23rd
Mon: 6.45 km, 5:28/km, 141 avg HR, shakeout run from long run previous day that I slowed down throughout to keep HR down
Tue: rest day - planned, dr appt (see previous post)
Wed: 7.39 km, 5:30/km, 143 avg HR, my favorite weather to run in - it was snowing lightly and maybe 1/2-1 inch covered the ground
Thu: 8.1 km, 5:23/km, 139 avg HR, had an acupuncture appt a couple hours before the run
Fri: rest day - planned, took a rest from back/neck stretches and strengthening for the night to heal/recovery
Sat: 6.51 km, 5:14/km, 146 avg HR, set out for a slow run and felt good so ended up being a little faster/harder effort than anticipated
Sun: 13.68 km, 5:07/km, 158 avg HR, hilly (strength building) fartlek run with fastest mile @ 7:49
Weekly totals: 5 runs, 42.13 km (26.18 miles), 3:43:31 total time
2011 totals: 12 runs, 103.19 km (64.12 miles), 9:07:15 total time
It was a week of firsts for me, in a good way! Plenty to laugh at and smile about regarding the experiences I had.
This week represented my first time this year, as young as the year is, that I ran 5 times in one week (second time since returning to running on Nov. 5th I believe). Sunday's run also represented the longest I had run since Nov. 5th, both in terms of distance and time. Thursday was the first time I ever experienced acupuncture. This week was the first time I felt significant improvement physically, enough so that for a brief moment I was encouraged regarding my future ability to run. This whole week made me smile, a bunch!
Acupuncture is a trip! After a brief conversation concerning my "current physical state" and a few adjustments (the doc was a chiropractor as well), he started "throwing darts" as he put it. We focused on the two sites of ongoing soreness/pain: my lower back, specifically left side, and my left calf. I have no idea how many needles he used, all I felt was a tingling sensation. After inserting the needles, he left me for about 6-7 minutes. Upon returning, I felt a few more tingling sensations (couldn't see what he was doing), so I wasn't sure if he was taking out some of the needles are putting more in (see explanation below). Then, he left me for another 6-7 minutes. During this time, I noticed that my body felt heavy and I felt "mashed" into the chiropractor table. Finally, he came in to remove the needles. It was at this point that I recognized the needles felt the same coming out as going in, which is why I couldn't tell what he did halfway through the treatment.
As I was leaving, he then informed me that he focused on sedative points. AH HA! Now I understood why I felt like I was "mashed".
This being my first experience, I have nothing to compare it to. I don't know how well it worked. I can tell you that now, four days later, the same soreness/pain persists. I will probably try another appointment, but I will go to a place recommended by a friend. This will allow me to compare the visits.
One thing I was told at the beginning of the appointment was that the talus bone in both of my feet was out of alignment which causes a flatfoot. Maybe that explains the ongoing "tightness" I have in my ankles. I'm not sure how much I should believe everything I'm told. A guy I work with compared me to a car that is taken into a couple different mechanics...all of them find something new and different that is wrong with me and could contribute to my various ailments. For certain I will ask my doc about this tomorrow at my appointment.
I continue to be dumbfounded by the data. Specifically, look at Thursday above. It was the second consecutive day of running, my pace was faster, the run was longer and still my heart rate was lower than the day before. I'm not looking for day to day variances; there are just too many contributing factors. I'm just "geeking out" on the analysis of the information. The purpose of the data is to determine if my fitness is improving over time. As of yet, I don't see any marked improvement when reviewing the data for 2011, and I don't expect to. In my opinion, I'm not running enough or at paces to see any distinguishable fitness gains. And, that is fine with me...I've got nothing but time.
One other moment of clarity I had this week (these come few and far between, so I was very excited!!!) was the outcome of my rest day on Friday. I have been wearing my halo (to strengthen my neck muscles and correct my forward head posture) every night and performing my exercises twice a day as instructed. So, in my understanding of recovery and improvement, I took Friday night off of everything. Saturday was the first morning I can remember in a long time not waking up with back pain. The reason for my soreness/pain could be based on the fact I am overusing these muscles and a day off every now and then is beneficial. On the other hand, maybe I'm dead wrong.
As with training, everything is trial and error. Maybe one thing works one time and not the other. Maybe one thing does not work as well as another. I figure I'll just go with what I think works best...and I can always change my mind :) I am an experiment of one!
Tue: rest day - planned, dr appt (see previous post)
Wed: 7.39 km, 5:30/km, 143 avg HR, my favorite weather to run in - it was snowing lightly and maybe 1/2-1 inch covered the ground
Thu: 8.1 km, 5:23/km, 139 avg HR, had an acupuncture appt a couple hours before the run
Fri: rest day - planned, took a rest from back/neck stretches and strengthening for the night to heal/recovery
Sat: 6.51 km, 5:14/km, 146 avg HR, set out for a slow run and felt good so ended up being a little faster/harder effort than anticipated
Sun: 13.68 km, 5:07/km, 158 avg HR, hilly (strength building) fartlek run with fastest mile @ 7:49
Weekly totals: 5 runs, 42.13 km (26.18 miles), 3:43:31 total time
2011 totals: 12 runs, 103.19 km (64.12 miles), 9:07:15 total time
It was a week of firsts for me, in a good way! Plenty to laugh at and smile about regarding the experiences I had.
This week represented my first time this year, as young as the year is, that I ran 5 times in one week (second time since returning to running on Nov. 5th I believe). Sunday's run also represented the longest I had run since Nov. 5th, both in terms of distance and time. Thursday was the first time I ever experienced acupuncture. This week was the first time I felt significant improvement physically, enough so that for a brief moment I was encouraged regarding my future ability to run. This whole week made me smile, a bunch!
Acupuncture is a trip! After a brief conversation concerning my "current physical state" and a few adjustments (the doc was a chiropractor as well), he started "throwing darts" as he put it. We focused on the two sites of ongoing soreness/pain: my lower back, specifically left side, and my left calf. I have no idea how many needles he used, all I felt was a tingling sensation. After inserting the needles, he left me for about 6-7 minutes. Upon returning, I felt a few more tingling sensations (couldn't see what he was doing), so I wasn't sure if he was taking out some of the needles are putting more in (see explanation below). Then, he left me for another 6-7 minutes. During this time, I noticed that my body felt heavy and I felt "mashed" into the chiropractor table. Finally, he came in to remove the needles. It was at this point that I recognized the needles felt the same coming out as going in, which is why I couldn't tell what he did halfway through the treatment.
As I was leaving, he then informed me that he focused on sedative points. AH HA! Now I understood why I felt like I was "mashed".
This being my first experience, I have nothing to compare it to. I don't know how well it worked. I can tell you that now, four days later, the same soreness/pain persists. I will probably try another appointment, but I will go to a place recommended by a friend. This will allow me to compare the visits.
One thing I was told at the beginning of the appointment was that the talus bone in both of my feet was out of alignment which causes a flatfoot. Maybe that explains the ongoing "tightness" I have in my ankles. I'm not sure how much I should believe everything I'm told. A guy I work with compared me to a car that is taken into a couple different mechanics...all of them find something new and different that is wrong with me and could contribute to my various ailments. For certain I will ask my doc about this tomorrow at my appointment.
I continue to be dumbfounded by the data. Specifically, look at Thursday above. It was the second consecutive day of running, my pace was faster, the run was longer and still my heart rate was lower than the day before. I'm not looking for day to day variances; there are just too many contributing factors. I'm just "geeking out" on the analysis of the information. The purpose of the data is to determine if my fitness is improving over time. As of yet, I don't see any marked improvement when reviewing the data for 2011, and I don't expect to. In my opinion, I'm not running enough or at paces to see any distinguishable fitness gains. And, that is fine with me...I've got nothing but time.
One other moment of clarity I had this week (these come few and far between, so I was very excited!!!) was the outcome of my rest day on Friday. I have been wearing my halo (to strengthen my neck muscles and correct my forward head posture) every night and performing my exercises twice a day as instructed. So, in my understanding of recovery and improvement, I took Friday night off of everything. Saturday was the first morning I can remember in a long time not waking up with back pain. The reason for my soreness/pain could be based on the fact I am overusing these muscles and a day off every now and then is beneficial. On the other hand, maybe I'm dead wrong.
As with training, everything is trial and error. Maybe one thing works one time and not the other. Maybe one thing does not work as well as another. I figure I'll just go with what I think works best...and I can always change my mind :) I am an experiment of one!
Wednesday, January 19, 2011
The final doctor appointment...until next time
I had the last scheduled doctor appointment in my "corrective" plan. Here were the results:
1) My cervical sublaxation has improved. Originally, I had a cervical angle (called "lordosis") of 25 degrees causing my head to sit 23 mm to far forward, which could result in reduced lung capacity and digestive problems. As of yesterday, my lordosis is between 29 & 30 degrees, reducing the forward position of my head to 7 mm. For more specific information, click here.
2) My spinal thermography scan showed irritation in my lower back and in my neck and upper thoracic region, which seemed to support the that my forward head posture was still placing pressure on my lower back.
3) My right shoulder still sits higher than my left shoulder.
At my first appointment, my doctor and I defined "healthy" as waking up with no back pain and being able to run 10 miles with no back pain or ill effects afterwards. Neither one of these are the case so far. I did have a short period of time when I did not have any back pain, but I still would not consider myself healthy. And, neither does my doctor. In his opinion, I am 75% of the way there.
The results were not what I hoped. I didn't expect to be perfect, but I was hoping I would have achieved more. So, I am going to continue to see him once a week for the next few months. Probably just as important as the actual adjustments, this will allow me a little safety net mentally. Let me explain. I plan to intelligently increase my mileage while continuing the exercises to improve my posture. As I do increase my volume, it will be comforting to know I am going to continue to see the doc as he will be able to assess my physical well-being. My mental state regarding my health and running is still extremely fragile, and the continued preventative appointments will serve as a crutch.
I would refer anyone to my doctor! He gave me back the gift of running. I truly believe that. So, now begins my next journey. It's up to me to figure out how often to run. It's up to me how long each run should be. To be honest it scares the crap out of me. Last time I literally almost ran myself out. I'm scared I'm going to repeat the same mistakes.
For now, I'm just going to worry about today...and I can't wait to go run my 6-7 km after work!
1) My cervical sublaxation has improved. Originally, I had a cervical angle (called "lordosis") of 25 degrees causing my head to sit 23 mm to far forward, which could result in reduced lung capacity and digestive problems. As of yesterday, my lordosis is between 29 & 30 degrees, reducing the forward position of my head to 7 mm. For more specific information, click here.
2) My spinal thermography scan showed irritation in my lower back and in my neck and upper thoracic region, which seemed to support the that my forward head posture was still placing pressure on my lower back.
3) My right shoulder still sits higher than my left shoulder.
At my first appointment, my doctor and I defined "healthy" as waking up with no back pain and being able to run 10 miles with no back pain or ill effects afterwards. Neither one of these are the case so far. I did have a short period of time when I did not have any back pain, but I still would not consider myself healthy. And, neither does my doctor. In his opinion, I am 75% of the way there.
The results were not what I hoped. I didn't expect to be perfect, but I was hoping I would have achieved more. So, I am going to continue to see him once a week for the next few months. Probably just as important as the actual adjustments, this will allow me a little safety net mentally. Let me explain. I plan to intelligently increase my mileage while continuing the exercises to improve my posture. As I do increase my volume, it will be comforting to know I am going to continue to see the doc as he will be able to assess my physical well-being. My mental state regarding my health and running is still extremely fragile, and the continued preventative appointments will serve as a crutch.
I would refer anyone to my doctor! He gave me back the gift of running. I truly believe that. So, now begins my next journey. It's up to me to figure out how often to run. It's up to me how long each run should be. To be honest it scares the crap out of me. Last time I literally almost ran myself out. I'm scared I'm going to repeat the same mistakes.
For now, I'm just going to worry about today...and I can't wait to go run my 6-7 km after work!
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