Foot injury update

As the pain in my right foot hasn’t eased off too much since Wednesday, I decided to book an appointment with a local physio.

I’m just back from the visit and after a quick interview, being watched going up and down and had my feet and calf checked out, I have been diagnosed with Plantar Fasciitis.

I was explained what it is and how it came about, but here’s the best description I found online Plantar Fasciitis – Topic Overview

Here’s a quote from that article, which will give you a quick overview.

Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

  • Your feet roll inward too much when you walk (excessive pronation ).

  • You have high arches or flat feet.

  • You walk, stand, or run for long periods of time, especially on hard surfaces.

  • You are overweight.

  • You wear shoes that don’t fit well or are worn out.

  • You have tight Achilles tendons or calf muscles.

After the diagnosis i was asked if I’d be ok to get the dry needling done on my right calf. I heard about it but didn’t really know what to expect. Basically, an acupuncture needle is being inserted into your muscle causing it to twitch. I’m not even able to tell you how many times I said the word beginning with ‘f’ and rhyming with ‘duck’; and kept apologizing for my language. It was rather painful and it feels even more painful when walking after it’s been done.

I’ve been given the following exercises to do daily, before next visit on Wednesday:

1. Calf stretch 2mins x5-6 times per day
2. Massage sole of foot 3-4 mins
3. Eccentric calf off step – push up on 2 feet, 20-30 secs to lower to full depth on each leg. x10 reps x2 per day.

The good news is, that I should be able to start doing at least some light jogging next week and should be good to show up at the start line of the Kinvara half marathon on March 4th.

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Foot injury update

Wednesday Morning Commute to Work (injury?)

No warm up, 11k run commute, 500m cool down walk, a bit of stretching.

As usual, I had the backpack packed and the running gear laid out for the morning. The preparation is key in my opinion and allows for a bit more sleep. Below a picture of my usual running commute gear.

 

Alarm goes off at 6 am, I dismiss it and lie down for a couple of minutes before getting up. Next thing, wife turns around and asks me if I’m not running to work today. I look at the phone… it’s 6.20am! A bit of panic, but having everything prepared the night before didn’t set me back too much. The only thing I forgot is lunch.

It wasn’t too cold this morning and it didn’t rain even though it was forecast. That’s Ireland for ya 😉

I got used to the OMM Ultra 15 backpack by now and don’t even notice it anymore while running. At km 5 I have noticed a bit of discomfort in the right mid-foot section. By km 7, the discomfort has changed into pain on the outside of the foot and heel. I kept running, hoping this is only temporary, but the pain has not eased off. I just tried to concentrate on different things and it has worked to some extend.

After having a shower at work, changed into normal shoes, I noticed that the pain is still there. I think it could have something to do with my pronation and running form in general. I’ll give it a rest till Saturday and see how it feels, before I do parkrun. I’m hoping that it’s not an injury. At this stage it’s less than 5 weeks to the Kinvara half marathon and I have enough to worry about and definitely do not need an injury to deal with.

Have you experienced similar issues? Any idea what it could be? Should I get it checked out or just give it a rest?

Wednesday Morning Run Commute to Work STRAVA Activity

Wednesday Morning Commute to Work (injury?)

parkrun & Monday morning run commute to work

Saturday: dynamic stretching, couple of sprints to get the HR up, 5k parkrun, stretching.

Its seems that here in Galway we’re starting to pay for all the good weather we had this winter. Saturday morning was very cold with freezing rain. On the way to parkrun it was absolutely lashing. The running gods must’ve put in a good word as it stopped raining just for the duration of the 5k run. It started raining straight after I finished with 24:44. Not a particularly good time for 5k, but at least I got to run. Last week’s mileage wasn’t great at all. I missed one commute to work and didn’t to my long run on Sunday mainly due to bad weather. It looks like the weather isn’t going to improve much over the next couple of weeks, so the only choice is to man up and go out running, I suppose.

Monday: No warm up, 11k run commute, 500m cool down walk, a bit of stretching.

Decision was made on Sunday to run to work Monday morning. As I need to up the weekly mileage again, I am aiming for 3 run commute sessions this week as well as a long run on Sunday. Not sure if I’ll be able to do the parkrun on Saturday unless I feel good and there isn’t too much fatigue in the legs. We’ll have to wait and see.

This morning’s run commute to work was rather uneventfull, it was cold and wet but it didn’t rain during the 11k run. Once I was over the two minor hills at km 6, I started to enjoy the run. I kept positive and kept going, there wasn’t a single instance where I thought of stopping or taking a break. I consider this a successful run.

Oranmore parkrun STRAVA Activity

Monday morning Run Commute to Work STRAVA Activity

parkrun & Monday morning run commute to work

Tuesday Morning Run Commute to Work

Run Commute: No warm up, 11k run, 500m cool down walk.

This was pretty much same run as last Friday. Tried to take it as easy as I could, but still need to work on pacing the early kilometers better, so I have more left in the tank towards the end.

Weather conditions were different though. Light mist, but much warmer with 9 degrees Celsius. It was a happy and enjoyable run, not even getting splashed by a van was able to take this away from me. I just laughed to myself and thought that the splash of cold salty water puddle was rather refreshing. Salty water? Yes, I actually got to taste it…

Towards the end of the commute, I caught myself leaning forward a bit. I immediately straightened my back and could feel the stride lengthening as well as getting slightly faster. This is one of the areas, that I need to do quite a bit of work on. Running form is very important. Also, being able to make the stride longer should eventually improve speed. That’s what I hope for at least.

Tuesday Run Commute to Work STRAVA Activity.

Tuesday Morning Run Commute to Work

Long Run

Sunday: some dynamic stretching, 15k run, 500m cool down walk, 5min stretching.

Instead of running 5k on Saturday morning at Oranmore parkrun, I volunteered for the very first time. Given the fact, that I ran 11k to work on Friday and had a long run scheduled for Sunday, it only made sense to sit this one out. Also, I wanted to do a little bit of volunteering this year and make sure that others can enjoy their free, timed 5k run on a Saturday. Volunteering means arriving half an hour early for a briefing, get set up etc. My job was to give out tokens at the finish line. We had at least 293 runners this Saturday. New Years Resolutions as well as Operation Transformation have a huge impact on the numbers at the beginning of the year. I enjoyed my first volunteering experience and my little son was helping out a bit too.

Thanks to my wife, I was able to sleep in till 8.30 am on Sunday morning. I was out the door within 30 min or so. Didn’t have breakfast or any fruit before the run, just a glass of water. I decided to bring the SpeedDraw Plus bottle by Nathan.

 

I filled it with water and put one HIGH5 Gel into the pocket, just in case. It was a very frosty, dry and a sunny morning. I do enjoy this type of weather a lot. I planned to run a bit longer than my longest run so far (14k) but also did not want to overdo it after a two weeks break. 15k seemed rather a reasonable distance. For the first 5 to 7k I kept going through all the bad things that might happen on the run, what I should expect and how I should deal with it. As a coping mechanism, I tried to visualise my 1st half marathon finish and the feeling it’ll give me. It worked quite well today and once I forgot I was running, I started to enjoy the scenery.

 

The bottle performed better than I thought it would i.e. it wasn’t an obstruction nor was it annoying or very noticeable. Changed hands a couple of times but that’s it. I kept taking little sips maybe every 1.5 k after km 5. I returned home with only half of the bottle content gone. I used the gel at km 12 to give myself a little boost on the home stretch.

I really enjoyed today’s run. 15km is now officialy the longest distance I’ve ran. It’s all about continuing with the plan, staying injury free and healthy. Six weeks till the Kinvara Rock and Road Half Marathon.

Long Run STRAVA Activity

Long Run

Not Running Sucks.

It’s been a while since last blog post. It’s also been a while since last run.

Unfortunately, I had a full two week break from running. The dreaded man flu attacked early in the New Year and put me out for more than a week. After that, I travelled to Boston with work for our annual sales kick-off. I actually brought some running gear with me as somewhat naively I hoped to be able to fit a running session or two. The only running I did was the very night after we landed, but it wasn’t a pure running session but a football match. It’s now a tradition, that we play against our American colleagues. This was the 2nd game ever and 2nd victory.

Yesterday I was just focused on getting over jet lag. Today I managed to get out for a run before lunch. This was the first running session of 2017. It was also a very tough session, both physically and mentally. For these two reasons, it was also a very important session. For someone who is quite determined to run regularly as well as for someone who has a half marathon coming up in less than two months, not being able to run for whatever reason is very difficult. Even though you know it’s not your fault (when you’re sick), you tend to end up beating yourself up. It’s a very difficult time. And for that reason and as a reminder I got myself this t-shirt:

 

Today’s lunch run: Easy warm up, 6.4k run, walk to cool down.

It wasn’t too cold but it was a bit wet, not that it mattered, as the run was going to be tough. I decided to do one of those very easy sessions, which would hopefully help getting back into regular training. After such a long break and being sick I did not want to risk any injuries. Majority of the time running I was trying to form a plan on how to get back into shape for the half marathon in early March. Eventually, I decided that a run commute to work on Tuesdays and Thursdays, giving me two sessions with 11+ k and a long run on Sundays should be enough. After all, I researched and bought a run commute backpack.

 

I hope to review this backpack in the future.

Here’s to getting back on track for my first half marathon.

Today’s lunch run STRAVA Activity

Not Running Sucks.

Run Commute (2nd day in a row)

No warm up, 11k Run Commute to Work, stretching.

Step 1 – drink a glass of water.

Step 2 – DO NOT drink an espresso.

Step 3 – Get out the door.

All above steps were followed, with a big focus on Step 2. Given yesterday’s experience, I needed to avoid the espresso shot, as it nearly made me get sick twice on yesterday’s commute. This was a good call and no such symptoms occurred.

The backpack I ran with yesterday weighed 7kg and it wasn’t too pleasant running with such heavy load. I dug deep last night and found an old cycling commute bag, which I must’ve bought back in 2012. It’s a Wiggle’s own brand dhb Slice 25. Chaniging to a lighter backpack and bringing different shoes resulted in shaving off at least 2kg. Id didn’t however perform as well as the much heavier Osprey Momentum 30. Whilst there was no noticable bounce when running, I felt that the shoulder straps were slightly off (as in 1cm above) the shoulders and moved a side to side a bit. If I didn’t wear a jacket or ran a longer distance, I would’ve ended up with some chafing around the neck.

As we’re moving to a new office in January, we will still have a shower at work and some lockers, which would allow me to store at least work shoes and maybe even a change of clothes. This will significantly reduce the weight of the commute load. Now, I need to do some research and decide what small-ish backpack should I get for run commuting. I’d say probably a 15 to 20 Litres capacity at maximum. The Run Commuter website seems to be a great resource.

Today’s run was more painful than yesterday. Legs were still fatigued and I felt rather tired from the get go. It was one of those rare happy moments once I saw the office builing. I’m here. I’m done.

To my surprise, I ended up with a better time and a pace just under 6 minutes per km.

Run Commute STRAVA Activity

Run Commute (2nd day in a row)