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.

Weekly running tally - ending July 12, 2009

Below is my training log for the period ending on Sunday, July 12, 2009. I felt good overall!

Date	Time	Mileage	Min per Mile	Observations	HR Max	HR Ave
July 6, 2009	41:11	6.1	6:45	Longest run yet post-surgery. I felt good and pushed it pretty hard.	173 (93%)	158 (84%)
July 7, 2009	31:30	4.77	6:35	I ran harder tonight. It was a struggle but I averaged a great pace. I feel my body getting stronger and my legs.	170 (91%)	152 (81%)
July 8, 2009	33:09	5.06	6:32	Another fast-paced run. It didn't feel like I was going that fast.	169 (90%)	154 (82%)
July 9, 2009	26:13	4.01	6:31	I did a shorter run since I stopped and did some push ups at Irvine Terrace Park.	173 (93%)	155 (84%)
July 11, 2009	36:07	5.5	6:33	It was hotter than usual at 8:30 when I started. I ran from the shop where I got my brakes done. I was in San Diego for the weekend so I ran from University Heights to Mission Hills. It explains my higher heart rate.	177 (95%)	165 (88%)
July 12, 2009	32:53	5.05	6:30	Fastest pace run yet. I was only going to do 4 miles but felt good. I think since it was hot I ended up	174 (93%)	160 (86%)
Week ending July 12, 2009	---	30.49	---	A solid week overall. I was glad I ran 6 days. I need to really be consistent. I am going to try to do an 8-9 mile run next weekend. Building up...	172.6 (92%)	157.3 (84%)

I went to San Diego for the weekend and it was really nice to just sit by the pool at the house in Mission Hills I was staying at. I was helping my friend Justin dog sit. I always love dog sitting at this house since it is just so spacious and amazing with 5 bedrooms and 5.5 baths. The European kitchen is so great to cook in. There is a den in the back of the house that has French doors that open to the triangle-shaped pool. It's currently on the market for well over $2 million! Oh and there are lemon and grapefruit trees on the property.

In the front of the home it has a "great room" that features a panoramic view of Mission Valley and the golf course. On the second floor you can slightly see the ocean, which is about 5 miles away. Someday I will have a home like this. Well, I think I need to change my career if I am going to make the kind of money to be able to afford a multimillion dollar home. Or J**** needs to make a lot of money with his job. He stands a better chance than I, but I am going to start playing the lottery once a week.

Weekly Running Tally - ending June 28, 2009

Each Sunday I will do an entry that will add up all my runs for the previous week and post my thoughts on my progress. My goal is to be in marathon shape by mid-October. I am contemplating doing the Long Beach Marathon on Oct 11 this year. Click here to see my training log from when I did the 2005 Long Beach Marathon. I believe I can do it if not other injuries surface between now and then. My current injuries seem to have subsided. I don't have a pain in my Achilles anymore and I don't have that stubborn pain in my hamstring that has haunted me since Dec 2007 and caused me to not run a marathon in all of 2008 and so far this year (missed Rock n Roll San Diego Marathon and Boston Marathon this year. I have my fingers crossed for a healthy recovery.

Date	Time	Mileage	Min per Mile	Observations
June 22, 2009	31:25	4.2	7:20	First Run post-appendectomy. It felt like my insides were gong to fall out of me. It was painful but I made it through. HR max=172 BPM (91% of max), HR ave=151 (81% of max).
June 22, 2009	32:44	4.8	6:47	What a difference a day makes. I was 30 seconds faster per mile on this run and I felt a lot better. Not much abdominal pain. My heart rate reached a very high level. Probably due to running so much faster just a day later. Maybe the watch was off too. HR max=179 BPM (96% of max), HR ave=159 (85% of max)
June 25, 2009	28:08	4.0	7:02	I ran in the morning today since I had something to go to after work. I had a pain in my right leg that felt like radiating nerve pain. It went away after about 8 minutes. HR max=175 BPM (94% of max), HR ave=158 (84% of max).
June 26, 2009	33:47	4.83	6:58	Longest run yet. I still had the pain in my right leg but it went away after about 6-7 min of running. I ran along Bayside and into some private seaside neighborhoods. HR max=187 BPM (100% of max), HR ave=149 (80% of max).
June 27, 2009	31:09	4.56	6:49	I ran in the mid-morning since it was Saturday. I got the nerve pain slightly, not as bad but it was still there. It went away after 5 min of running. HR max=178 BPM (95% of max), HR ave=159 (85% of max).
June 28, 2009	29:04	4.35	6:40	Fastest run yet. I felt good. I ran on a sunny, Sunday afternoon. I added a hill that was about .3 miles long. I felt strong. No abdominal pain and not much nerve pain. I stretched a lot before, that probably helped. HR max=171 BPM (91% of max), HR ave=158 (84% of max).
Week Ending June 28, 2009	---	26.74	---	Not bad for considering I had my appendix taken out on June 9!

In other non-running news, yesterday I had a great time hanging out with my friend Newell. We took the Balboa Island Ferry over to the peninsula and boggie boarded. The waves crash very close to shore so basically you drop 2-3 feet each time you catch a wave. The positive is that you can ride many waves. The negative is that you can get hurt and it's very voilent if you catch a wave the wrong way.

I got thrown down by a wave that crashed directly behind me (I was trying to avoid the wave) and bruised my arm and slammed by butt on the sand underwater. Water went up my nose and in my ear. It was ok though. I stopped boarding at that point. I noticed you have to use your abs a lot for paddling to catch waves so since I am still sore and my doctor said I cannot do any type of ab exercises I called it a day and laid out on the beach. I hope to board some more when J**** comes into town on Thursday for the holiday weekend.