Too Much Too Soon - Running Injury Update
I haven't posted a training log for the week ending July 26 since I haven't done a lot of running since then. The issue I was having with my lower right calf has been identified. Basically I caused this injury from overuse and there is soft tissue damage. I did too much too soon too fast after not running for 3 weeks straight due to my appendectomy on June 9.
The sports medicine doctor who I saw yesterday (7/31) told me that I have a strain at the junction of the gastrocnemius soleus muscle tendon. I really need to study more leg anatomy so I can self-diagnose and save a doctor's trip. Kidding. Anyway, he said I can still run but I need to take it easy. He ordered physical therapy for 6-8 weeks going 1-3 times a week. My insurance will cover this at $20 per session. Each session is 1 hour 15 min. I'll probably just go once per week. He said they can massage it and do an ultrasound as well as iontophoresis. I didn't even know what it was so I checked Google.
In layman's terms iontophoresis is "a technique generally used in physical therapy to get drugs such as lidocaine and dexamethasone into one's body by using an electric current. The benefits of using this technique are that a smaller amount of the drug is used, but a higher concentration reaches the affected area. The main use of iontophoresis in physical therapy is to reduce inflammation in a musculoskeletal injury." Credit to the Associated Content site where I found the info. I'm not sure how this will all play out, but it can't hurt to try it and I am glad I have insurance that will cover a procedure like this. Although, the physical therapy center may or may not follow the doctor's recommendations.
I started out going very easy on my run today but felt this surge of energy. It was probably from the coffee I drank. Usually I drink decaf but I ran out, so caffeinated it was!. I ended up running 4.57 miles at a 6:50 pace. I should have gone slower but felt too good. My heart rate got too high at 174 bpm (93% of max) and I averaged 162 (87%). I ran mostly on grass sections of a park, but half the run was on concrete and streets. My elevated HR was due to running at mid-day in the sun. Higher body temps= higher HR while exercising. I should have ran earlier but was on the phone with a friend on the East coast so I had a later start than what I am typically used to.
I asked the doctor what my chances of doing the Long Beach Marathon on Oct 11 were, and he said to just take it day by day and see how I feel in a month. I do need to hold off on the miles now. I decided I will run every other day or so depending on how I feel. I may run again tomorrow since my leg feels fine and I iced immediately after. The ice therapy seems to work. I need to ice immediately after for 15 min for it to be effective. So far so good.
I definitely yearn to get back to my sub-3:00 times. I know I have it in me. I definitely think I am capable of a low 2:50 marathon. I haven't competed in a marathon since I ran 2:57:41 at the Rock n Roll Marathon on June 7, 2007. You can read more and see a finish photo on this post. I hope I can get back to this level of competition soon. I know I will, it's just going to take time to get my miles back up and remain uninjured. The good news is that running paces around 6:30-6:50 per mile are not difficult now so the chances of me finishing another sub-3 hour marathon are very good (in my opinion!). I've done it twice so far so hopefully 3 times a charm!
I recently changed running shoes. As of early June I have been running in the Mizuno Wave Inspire 5. Previously I was used the Mizuno Wave Nirvana 4, but the guy at Road Runner Sports told me that I needed a shoe not at the top of the stability scale. He said the Nivana is too much shoe for my gait and pronation. I had been wearing the Nirvana for over 4 years. It seemed to be working for me. Now my gait has been corrected. I was so pumped when I ran in the Inspire for the first time. I felt like I was running on clouds. I felt light on my feet. I guess the Nirvana is a lot heavier at 12.9 ounces compared to the Inspire's 11.3 ounces. It does make a big difference. I can feel it.
The sports medicine doctor who I saw yesterday (7/31) told me that I have a strain at the junction of the gastrocnemius soleus muscle tendon. I really need to study more leg anatomy so I can self-diagnose and save a doctor's trip. Kidding. Anyway, he said I can still run but I need to take it easy. He ordered physical therapy for 6-8 weeks going 1-3 times a week. My insurance will cover this at $20 per session. Each session is 1 hour 15 min. I'll probably just go once per week. He said they can massage it and do an ultrasound as well as iontophoresis. I didn't even know what it was so I checked Google.
In layman's terms iontophoresis is "a technique generally used in physical therapy to get drugs such as lidocaine and dexamethasone into one's body by using an electric current. The benefits of using this technique are that a smaller amount of the drug is used, but a higher concentration reaches the affected area. The main use of iontophoresis in physical therapy is to reduce inflammation in a musculoskeletal injury." Credit to the Associated Content site where I found the info. I'm not sure how this will all play out, but it can't hurt to try it and I am glad I have insurance that will cover a procedure like this. Although, the physical therapy center may or may not follow the doctor's recommendations.
I started out going very easy on my run today but felt this surge of energy. It was probably from the coffee I drank. Usually I drink decaf but I ran out, so caffeinated it was!. I ended up running 4.57 miles at a 6:50 pace. I should have gone slower but felt too good. My heart rate got too high at 174 bpm (93% of max) and I averaged 162 (87%). I ran mostly on grass sections of a park, but half the run was on concrete and streets. My elevated HR was due to running at mid-day in the sun. Higher body temps= higher HR while exercising. I should have ran earlier but was on the phone with a friend on the East coast so I had a later start than what I am typically used to.
I asked the doctor what my chances of doing the Long Beach Marathon on Oct 11 were, and he said to just take it day by day and see how I feel in a month. I do need to hold off on the miles now. I decided I will run every other day or so depending on how I feel. I may run again tomorrow since my leg feels fine and I iced immediately after. The ice therapy seems to work. I need to ice immediately after for 15 min for it to be effective. So far so good.
I definitely yearn to get back to my sub-3:00 times. I know I have it in me. I definitely think I am capable of a low 2:50 marathon. I haven't competed in a marathon since I ran 2:57:41 at the Rock n Roll Marathon on June 7, 2007. You can read more and see a finish photo on this post. I hope I can get back to this level of competition soon. I know I will, it's just going to take time to get my miles back up and remain uninjured. The good news is that running paces around 6:30-6:50 per mile are not difficult now so the chances of me finishing another sub-3 hour marathon are very good (in my opinion!). I've done it twice so far so hopefully 3 times a charm!
I recently changed running shoes. As of early June I have been running in the Mizuno Wave Inspire 5. Previously I was used the Mizuno Wave Nirvana 4, but the guy at Road Runner Sports told me that I needed a shoe not at the top of the stability scale. He said the Nivana is too much shoe for my gait and pronation. I had been wearing the Nirvana for over 4 years. It seemed to be working for me. Now my gait has been corrected. I was so pumped when I ran in the Inspire for the first time. I felt like I was running on clouds. I felt light on my feet. I guess the Nirvana is a lot heavier at 12.9 ounces compared to the Inspire's 11.3 ounces. It does make a big difference. I can feel it.
Labels: achilles injury, gastrocnemius soleus muscle tendon, heart rate, leg anatomy, Long Beach marathon, Mizuno Wave Inspire 5, Mizuno Wave Nirvana 4, Rock n Roll San Diego Marathon, sports medicine doctor
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