Baby Steps

Good morning!  This post is written with more hope than I remember having in a long while.  A few things seemed to have "gone my way" recently, which is the first time I can remember that happening in God knows how long.

The first thing is the week of May 30-June 5 I was able to run about 42 miles for the week.  That is the most I have run in probably over a year.  I did not experience any negative physical effects to boot!

Secondly, I had an MRI done on my lower back.  The motivation for this was to attempt to identify the source of my ongoing, unilateral lower back pain/tightness/soreness.  This would allow me, more specifically my doctor, to determine if running may be the cause of the pain or aggravating the source problem.  The results: disc dessication at L3/L4 & L4/L5.  That probably doesn't seem like a positive result for many people, but for me it was a relief.  This was the diagnosis I received back in August 2008 that lead to the herniation of those discs at that time.  The condition has progressed since then, but it is managable.  The best news is that, according to my doctor, running is not going to make the condition worse, and in his words: "There are a whole of people running significantly greater volume with backs in much worse condition than mine".  I was prescribed an oral dose of steriods to reduce the inflamation alleviate the pressure on the root nerve causing the problem.  I feel much improved, although not completely cured.

Third, I realized one of the factors leading to ongoing back pain was...my bed.  It's too darn soft!  I came to this realization on family vacation last week.  I was sleeping on the floor and had little to no discomfort in my lower back.  I experienced relief, so much so, that some days it did not cross my mind!  So, a new, firmer (and most likely cheaper) bed will be replacing the expensive, plush bed I bought only a year ago.  The monetary loss is a small price to pay.

Fourth, I threw caution to the wind and ran a 5K this past Saturday while on vacation.  I was down in Florida, where my aunt and uncle live, on our annual family vacation.  They convinced me to run the race with them.  I didn't have much of an expectation for myself; I figured the best I could do was 19:30, and I would have just been happy to break 20 minutes.  Somehow, with the limited amount of slow running I've been doing allowed me to run 18:31, for 7th place overall.  This was the first race I had done since October 2009.  It definitely got me jazzed and motivated to get back to running the 50 miles a week my doctor and I had decided on for the time being.

My stride has improved signifcantly since my gait analysis and regularly performing the perscribed exercises.  I feel as though I am continuing to make small improvements to feel comfortable with my stride.  I feel as though I am "falling out" on my left side, like I am so much more right side dominate.  I think I may have a pelvic twist or tilt, but it is hard to tell.  I saw my physical therapist a couple weeks ago and he has me doing some exercises on the pulley machine that he thinks will straighten me out.  I am trying to run with a uniform stride on both sides, and that seems to have helped some.  Still a lot to figure out on this topic in the future.

With each little baby step, I get closer.  I don't really know what I am closer to other than the idea of a "Return to Running".  It's a vision, now I just have to figure out what exactly the vision is so I know when I'm there!

Standing on the shoulders of giants!

Here I am almost two months removed from my last post.  I kept meaning to post, but for one reason or another did not.

Much has happened since my last post...where to start???

Well, I will start by saying I have continued my regular visits to a health practitioner.  I have been going to the same facility for the last two months.  I have seen a doctor once, about 10 physical therapy appointments, 3 dry needling sessions and a gait analysis.

Mentally, I think I have categorized myself one of two ways when it comes to my health in the context of running: healthy or not healthy.  I am trying to think of it now in more of a spectrum context.  In doing so, I can say that in the last two months, with the assistance I have received from my health practioners, I am very close to being able to run without concern for injuring myself worse.

The achilles tendinitis in my left leg has greatly improved.  The swelling is down about 2/3rds.  The posterior tibialis pain in my left leg has been greatly reduced.  There are days when my back pain is non-existent; however, I still believe the underlying cause has not been correctly diagnosed.  As soon as it is, I think with the necessary effort, I can alleviate the problem.  The gait analysis revealed some abnormalities, which were most likely a contributing factor to both my leg and back pain, have been addressed through hip and gluteus medius strengthening and stability exercises.

I have now run up to about 35 miles in a week, and hope this week it will be even a little more.  As long as I continue to feel good, I will continue to increase my volume.  The unknown that remains is will I be able to stop my rehabilitation exercises?  If so, when can I stop them and will I remain pain-free?

I can say that physically I feel better than I have in a long time.  I know I have said that before, but I guess that provides some insight as to how poor my physical state was.  Not to mention the fact that theoritically I guess there is no ceiling on how good one can feel.

I owe a lot to myself!  That probably sounds funny or awkward, but I have put in a lot of effort over the last few months.  Hours upon hours of exercises, stretches, foam rolling, icing, etc.  Some days its hard, some days its easy.  I just couldn't forgive myself if I didn't try every option to return to pain free training and racing at the volume and paces I want to.  I'm never going to be great...but I have made great efforts to fulfill my goals and desires!

Here's to floating along effortlessly!!!

A solid week for me: 3/14-3/20

Mon: 7.08 km, 6:01/km, 137 avg heart rate, 42:35 total time - strictly a slow, recovery run after Sunday's run.  My heart rate was higher than expected, most likely because I was fatigued.
Tue: rest day - planned
Wed: 11.26 km (7 miles), 4:57/km, 153 avg heart rate, 55:39 total time - workout on the treadmill: one mile warmup, 3 x 1 mile w/ a mile in between, one mile cooldown.  "On" miles were at 7:18, 7:11, 7:06 with incline at 1%.
Thu: 7.64 km, 5:28/km, 132 avg heart rate, 41:42 total time - on treadmill at 1% incline; easy paced run
Fri: rest day - planned
Sat: 8.97 km, 5:12/km, 153 avg heart rate, 46:36 total time - first time I had worn my kinvaras in a while and they caused my left leg to get tight and sore during the run.
Sun: 14.81 km, 4:55/km, 158 avg heart rate, 1:12:49 total time - longest run post November back pain.  Effort level was pretty high towards the end in order to maintain pace.

Weekly Totals: 5 runs, 49.76 km, 9.95 km/run, 4:19:21 total time running

2011 Totals: 45 runs, 382.12 km, 8.49 km/run, 33:27:37 total time running

Highest volume in a week post November 2010 back issues - just under 31 miles.  That means I have had two weeks in a row of 30+ miles.  I'm planning to keep the volume about the same level for this week as well and then take a cutback week next week to recover a little more.

It seems as though I felt the running in my back more this week than last, which is probably due to the cumulative wear from the last two weeks.  I have made an effort to stretch my gastrocs, soleus, hamstrings and piriformis after each run.  I will constantly be evaluating my stretching routine because I do want to lengthen the muscles and other soft tissue to prevent pain, but I do not want to incorporate too much for the fact this can decrease muscular power.  I also am attempting to incorporate workouts focused on strengthen my lower back, hip flexors and lower abdominals.

This past Sunday, the LA Marathon was televised on Universal Sports.  I thoroughly enjoyed watching it, specifically Amy Hastings and her display of determination.  An added bonus was that it seemed to give me additional motiviation to stay committed to my rehabilitation in hopes of returning to racing one day.  Some days it seems as though this process of getting healthy again is the end itself.  I just have to keep reminding myself: it's the means!!!

My running 2/21-3/13

Week of 2/21-2/27: 5 runs, 44.49 km, 3:56:13 total time

Week of 2/28-3/6: 3 runs, 19.87 km, 1:42:29 total time - this was a planned cutback week

Last week (3/7-3/13)
Mon: 8.2 km, 5:02/km, 143 avg heart rate, 41:14 time
Tue: 10.01 km, 5:07/km, 146 avg heart rate, 51:13 time
Wed: planned rest day
Thu: 6.76 km, 5:18/km, 35:50 time
Fri: unplanned rest day - was going to take Saturday day off, but no biggie
Sat: 9.87 km, 5:09/km, 153 avg heart rate, 50:54 time
Sun: 13.79 km, 4:48/km, 161 avg heart rate, 1:06:06 time

Weekly totals: 5 runs, 48.63 km, 4:05:17 total time

2011 totals: 40 runs, 332.36 km, 8.31 km per run, 29:08:16 total time running

I welcomed the warm weather...with a new weekly record post-injury for km run in a week!  It's 30.2 miles.  I have been wearing athletic inserts in my running shoes for the last few weeks.  This seems to have helped alleviate some of the tightness in my left calf and pain in my lower back.  I know its not a solution, but rather it helps with the symptoms.

I'm not trying to do too much.  I am just continuing to slowly increase my volume.  In doing so, I am also trying to take a cutback week every fourth week.  This is something I was bad about doing in the past.

I am having trouble handling the fact that my paces are just so slow relative to past running.  I know, I really cannot compare my ability now to pre-injury because I have been out of practice running consistently for so long.  I try not to compare, but rather focus on progress from a few months ago.  I do appear to be making some progress, slowly but surely.  Not to mention, as my volume increases, general muscle fatigue will affect my perceived effort until I become accustomed to the volume.  As such, heart rate increases even though paces remain relatively consistent.  I must be aware of this as it could appear that little to no progress is being made however the ever-increasing stimilus masks the progress.

This weekend I think I was fighting off a cold because my heart rate was elevated, even prior to my runs.  I am hoping my long-ish run Sunday returns larger benefits in terms of strength.  It was a hilly run and I pushed my effort for much of the run, even though it was not reflected in the paces.

The long journey continues...

Catching up

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!!!