Training Log Archive: WyattIn the 31 days ending Jan 31, 2003:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||
Friday Jan 31, 2003 #
Note
(injured)
While my foot is definitely better than a week ago, it's still surprisingly weak. Just getting out of bed this morning, and wandering without a limp and my R-foot felt sore. Same spot (outside bottom, center). I have no idea when this will be good enough to run on... This is about where I was ~7 days after the original injury. Sadly this is 26 days after the re-injury.
Note
Foot Healing Plan:
- Ice every 2 hours, for 15 minutes, all day long.
- Injury Strength: 2x a day, short walk, then achilles and R-ankle eccentric training, first level of ankle training.
- Endurance: Starting Feb. 3, after one Injury Strength, do daily short walks (~10 minutes then increase), stop if foot gets sore at all, can try running when 30 minute walk is pain free
- Aerobic activity - 6x/week cycling, w/intervals 2x/week (although off for a few days now due to hamstring...)
- 3x/week weights including one-leg squats (R - IT got sore yesterday, perhaps because I've been skipping the squats)
- Ice every 2 hours, for 15 minutes, all day long.
- Injury Strength: 2x a day, short walk, then achilles and R-ankle eccentric training, first level of ankle training.
- Endurance: Starting Feb. 3, after one Injury Strength, do daily short walks (~10 minutes then increase), stop if foot gets sore at all, can try running when 30 minute walk is pain free
- Aerobic activity - 6x/week cycling, w/intervals 2x/week (although off for a few days now due to hamstring...)
- 3x/week weights including one-leg squats (R - IT got sore yesterday, perhaps because I've been skipping the squats)
Walking 4:00 [1]
(injured)
Consistent, moderate pace walk in flat, level, hallway. Foot felt a little imperfect at ~3 min., even more imperfect at ~4 mins. Darn. Was okay when stopped and switched to strength training of 2x15x3ex. (R-foot) and 2x15xoutside-ankle-only (L-foot). Iced before and after (all part of ice #1.) Probably shouldn't have iced before.
Thursday Jan 30, 2003 #
Other Aerobic (Exercise Bike) 16:00 [3]
(injured)
Plus some weights.
Plus 2 sets of 15 reps x 3 foot exercises, then 1st ice. (No more advil.)
Foot rarely hurts walking, although it does seem to do the light burn in the evening thing a little.
L-hamstring a little sore, perhaps from yesterday's cycling.
Plus 2 sets of 15 reps x 3 foot exercises, then 1st ice. (No more advil.)
Foot rarely hurts walking, although it does seem to do the light burn in the evening thing a little.
L-hamstring a little sore, perhaps from yesterday's cycling.
Walking 10:00 [1]
(injured)
With orthotic shoes on, I can walk ~1 minute totally normal now, but then it starts getting mildly tired/sore. Nothing particularly sharp any more. Occasionally some mild soreness in back center bottom of (R) foot perhaps from calf exercises that is more apparently than anything at 'bad' spot.
Wednesday Jan 29, 2003 #
Other Aerobic (Exercise Bike) 32:00 [3]
(injured)
Pretty tough on cycle. Plus 2x15x3ex. for R-foot. Also doing some regular calf-only work for L-foot at same time to maintain some symmetry.
2 or 3x ice and 1x advil. Stopping advil - doesn't seem necessary any more and I'd rather not OD my liver (or whatever absorbs excess advil...)
2 or 3x ice and 1x advil. Stopping advil - doesn't seem necessary any more and I'd rather not OD my liver (or whatever absorbs excess advil...)
Tuesday Jan 28, 2003 #
Other Aerobic (Exercise Bike) 10:00 [3]
slept:7.5 (injured)
Read map while cycling. Plus random weights.
Plus 2s x 15r x 3 foot ex. after workout.
On ice # 3 and only took 2 advil thus far.
Plus 2s x 15r x 3 foot ex. after workout.
On ice # 3 and only took 2 advil thus far.
Monday Jan 27, 2003 #
Injury Update 1:00 [1]
(injured)
3x ice & 3x advil as of 6pm. Work & AJ sick hasn't allowed exercise yet. And I'm currently in a work mtg.
Other Aerobic (Exercise Bike) 30:00 [3]
ahr:148 max:164 rhr:50 (injured)
Some hard/easy intervals on cycle. 4x ice & advil all day incl. last after cycle.
2 sets of 15 reps of 3 foot/ankle exercises.
2 sets of 15 reps of 3 foot/ankle exercises.
Sunday Jan 26, 2003 #
Note
Iced x1 and advil x1 (starting that again) at 10 am. Need to go to foot strength, then another round of ice & advil.
Strength 3:00 [2]
(injured)
2x10 reps x3 exercises for R-foot/ankle. Still need to do bike, then one more round of exercises
Then ice & advil @ 1:30 (#2 for each). Now at 2pm, my foot feels pretty normal.
Angelica did a fun little window orienteering event at French Creek today. At one point you had to go around a lake through a removed portion of the map... or..., after 2 weeks of 10's and 20's, run across the lake.
Then ice & advil @ 1:30 (#2 for each). Now at 2pm, my foot feels pretty normal.
Angelica did a fun little window orienteering event at French Creek today. At one point you had to go around a lake through a removed portion of the map... or..., after 2 weeks of 10's and 20's, run across the lake.
Saturday Jan 25, 2003 #
Other Aerobic (Exercise Bike) 30:00 [3]
(injured)
Read Surebridge map. Boy is that complicated. I need to get on a map again, but first, the foot.
It seems better today in that it's like muscle soreness when it hurts as opposed of a sharper pain like most of the last two weeks.
Iced x2 (kids on the weekend...) and no advil.
Plus 2x12 reps of 3 exercises for foot/ankle
It seems better today in that it's like muscle soreness when it hurts as opposed of a sharper pain like most of the last two weeks.
Iced x2 (kids on the weekend...) and no advil.
Plus 2x12 reps of 3 exercises for foot/ankle
Walking 30:00 [1]
(injured)
Lots of walking & standing at a musuem. Plus no ice for several hours. Foot got generally a bit achy, but not too bad. Ice after helped.
Friday Jan 24, 2003 #
Other Aerobic (Exercise Bike) 30:00 [3]
(injured)
Bike + foot/ankle work ala the link from two days ago. 2x10 reps for 3 exercises (calf, calf w/knee bent, and ankle eversion.)
On ice #2. Foot only sore occasionally while walking and it seems a little more like tired muscle than like sharp pain. May the trend (of the last two days) continue.
On ice #2. Foot only sore occasionally while walking and it seems a little more like tired muscle than like sharp pain. May the trend (of the last two days) continue.
Thursday Jan 23, 2003 #
Injury Update 1:00 [1]
(injured)
Iced x3 yesterday, on ice # 2 at 11am today. Off NSAIDs for 5 days in a row then I'll start those again. Maybe naproxen sodium instead of ibuprofin?
Foot still sore at specific location whenever I try to walk semi-normally. E.g. when I turned the corner out of the bedroom this AM my limp was inadequate and I got a little specific pain. Not bad in itself, but not a good sign for healing, the possibility of running etc...
My sore throat is pretty light so I'll do a regular 30 min. on the bike, plus a normal weights set.
Since doing nothing but ice & advil doesn't seem to have done much good for the last two weeks I think I should try something other that total rest.
I'm going to try to do the tendonitis treatment method outlined here:
http://www.sportsinjurybulletin.com/archive/0031a-...
although I plan to modify it somewhat to get the peroneous longus tendon (apparently the bad one) more involved.
For today and the next 2 days I'll just do something light, followed by ice, and if it gets worse maybe I'll drop this idea and do rest-only again.
Foot still sore at specific location whenever I try to walk semi-normally. E.g. when I turned the corner out of the bedroom this AM my limp was inadequate and I got a little specific pain. Not bad in itself, but not a good sign for healing, the possibility of running etc...
My sore throat is pretty light so I'll do a regular 30 min. on the bike, plus a normal weights set.
Since doing nothing but ice & advil doesn't seem to have done much good for the last two weeks I think I should try something other that total rest.
I'm going to try to do the tendonitis treatment method outlined here:
http://www.sportsinjurybulletin.com/archive/0031a-...
although I plan to modify it somewhat to get the peroneous longus tendon (apparently the bad one) more involved.
For today and the next 2 days I'll just do something light, followed by ice, and if it gets worse maybe I'll drop this idea and do rest-only again.
Other Aerobic (Exercise Bike) 30:00 [3]
(injured)
Good bike workout. Stayed on '6' for 17 minutes of the time. Then did a moderate set of weights. Then tried a new set of Achille's/ankle eccentric workouts that actually made my foot feel better after one workout. (2x10 reps of 3 exercises.) (That's probaly mental, but maybe it stretched/aligned something well...?)
Iced x5 this day. No Advil (waiting till Sat.)
Iced x5 this day. No Advil (waiting till Sat.)
Walking 5:00 [1] 0.15 mi (33:23 / mi) +30m 20:35 / mi
(injured)
Foot did fairly well by evening, with only rare pains while walking.
Wednesday Jan 22, 2003 #
Injury Update 1:00 [1]
(injured)
The bone scan showed... no bone fracture... ? Dr. Chip was a little embarassed (said my foot fooled him) and decided that given the negative bone scan, it's probably a tendon/muscle thing, unlikely to be a nerve thing, and suggested 3-4 weeks of continued ice & NSAIDs before I start running again.
It's actually a bit of a bummer than it's a little mysterious and may last who knows how long now...
He also said that foot tendon issues tend to be biomechanical so it may recur, and if so, I should get new orthotics. However I'm hopeful that my foot biomechanics were just messed up by the jammed sock for the race (see earlier comments...) and it's generally gonna be okay.
It's actually a bit of a bummer than it's a little mysterious and may last who knows how long now...
He also said that foot tendon issues tend to be biomechanical so it may recur, and if so, I should get new orthotics. However I'm hopeful that my foot biomechanics were just messed up by the jammed sock for the race (see earlier comments...) and it's generally gonna be okay.
Tuesday Jan 21, 2003 #
Other Aerobic (Exercise Bike) 10:00 [3]
(injured) (sick)
Minor sore throat (and forgot reading material) so took it easy. 10 minutes on the bike and some random arm weights.
I'm going to a bone scan tomorrow (takes 3-4 hours incl. travel time) to check whether the foot is indeed slightly fractured. That seems likely, and I'll probably end up in a pretty strict brace (or cast??) for 3-4 weeks. Joy. At least it's winter, and I've still got a good chance of enjoying the Spring season with no permanent damage, although I'll be a bit slower than I'd hoped.
Say, unbraced by the end of Feb., and able to race again by the end of March... Not horrible. If it goes much beyond that it wouldn't be much fun.
I'm going to a bone scan tomorrow (takes 3-4 hours incl. travel time) to check whether the foot is indeed slightly fractured. That seems likely, and I'll probably end up in a pretty strict brace (or cast??) for 3-4 weeks. Joy. At least it's winter, and I've still got a good chance of enjoying the Spring season with no permanent damage, although I'll be a bit slower than I'd hoped.
Say, unbraced by the end of Feb., and able to race again by the end of March... Not horrible. If it goes much beyond that it wouldn't be much fun.
Monday Jan 20, 2003 #
Injury Update 1:00 [1]
(injured) (sick)
I saw Chip Nippert today. Mostly based upon the history, he thinks I have very slight bone fracture, and should probably immobilize the foot (probably brace, not cast) for a few weeks. However, since it didn't show up on two sets of X-rays, he wasn't 100% sure, and he suggested I get another test (some bone-healing radioactive dye test...) to verify. So I need to call around and find someone to do that.
Did 4x ice today and 0 advil (I've exceeded the normally recommended contiguous days on Advil...) Foot only lightly sore occasionally while walking, and usually when turning or taking a bit off-normal step. I wonder what the best external treatment for a bone fracture is...
For 1/21: 1) Schedule next test. 2) Research foot bone fracture treatmen
Did 4x ice today and 0 advil (I've exceeded the normally recommended contiguous days on Advil...) Foot only lightly sore occasionally while walking, and usually when turning or taking a bit off-normal step. I wonder what the best external treatment for a bone fracture is...
For 1/21: 1) Schedule next test. 2) Research foot bone fracture treatmen
Sunday Jan 19, 2003 #
Walking 5:00 [1]
(injured)
A couple short walks to the car and back.
Of note is that my foot has felt more or less normal all morning, and has just starting to hurt a little now. That reminded me that I'm obviously not all better overnight, and should continue ice & advil for a while longer to ensure I heal. As of 2PM I'm now on ice #1 and just took my first advil of the day.
Of note is that my foot has felt more or less normal all morning, and has just starting to hurt a little now. That reminded me that I'm obviously not all better overnight, and should continue ice & advil for a while longer to ensure I heal. As of 2PM I'm now on ice #1 and just took my first advil of the day.
Other Aerobic (Exercise Bike) 30:00 [3]
(injured)
Foot almost totally not sore during bike. It was a little sore while walking in the afternoon, but not all that bad. It seems to have gotten slowly worse around the 10th-15th and then slowly better.
It's definitely a different type of pain this time, probably because I'm not running, and possibly due to a different level/kind of re-injury vs the initial injury. There is no dull/light burning pain like there was during the first round of healing/running.
On ice #3 now and took two advil earlier. I should got get Advil #3.
Doc. visit is tomorrow (w/ Chip Nippert, former US O' Team Doc.)
Read 2001 US Champs Red (F21) Day 2 course while cycling. It looks really hard with very flat subtle stuff. Hard to imagine how to do it totally straight/fast without messing up.
It's definitely a different type of pain this time, probably because I'm not running, and possibly due to a different level/kind of re-injury vs the initial injury. There is no dull/light burning pain like there was during the first round of healing/running.
On ice #3 now and took two advil earlier. I should got get Advil #3.
Doc. visit is tomorrow (w/ Chip Nippert, former US O' Team Doc.)
Read 2001 US Champs Red (F21) Day 2 course while cycling. It looks really hard with very flat subtle stuff. Hard to imagine how to do it totally straight/fast without messing up.
Walking 5:00 [1] 0.15 mi (33:23 / mi) +30m 20:35 / mi
(injured)
Walked down and back to gym. Some pretty steep hills, but my foot was okay.
Saturday Jan 18, 2003 #
Walking 10:00 [1] 0.2 mi (49:59 / mi)
(injured)
A bunch of random walking around an indoor kids playground this morning.
2xice and 2xadvil as of 1:30 pm. R-foot was barely noticable until afternoon. Now it's a little sore while walking again. I plan to go use an exercise bike again now.
2xice and 2xadvil as of 1:30 pm. R-foot was barely noticable until afternoon. Now it's a little sore while walking again. I plan to go use an exercise bike again now.
Other Aerobic (Exercise BIke) 30:00 [2]
(injured)
30 minutes on bike, reading the Economist. It was hard to keep going, but not nearly as hard as w/o reading material. And some weights.
R-foot didn't have _any_ specific soreness during cycling. Perhaps I was engrossed in the reading, or perhaps it's getting better. It's definitely still sore a bit when walking, but perhaps not as constantly.
One thing I noticed a few days ago and forgot to write down, is that I can definitely make it sore now by twisting my ankle around with foot in the air. This is different (worse?) than the initial bad injury phase, in that the only time it hurt then was when I was walking.
I tried rotations on my R-ankle today too, and it didn't seem to get bad as fast a ~3 days ago (although I had just iced.) I think I'll avoid this test for at least a week.
I'll see Chip Nippert tomorrow and see what he says.
R-foot didn't have _any_ specific soreness during cycling. Perhaps I was engrossed in the reading, or perhaps it's getting better. It's definitely still sore a bit when walking, but perhaps not as constantly.
One thing I noticed a few days ago and forgot to write down, is that I can definitely make it sore now by twisting my ankle around with foot in the air. This is different (worse?) than the initial bad injury phase, in that the only time it hurt then was when I was walking.
I tried rotations on my R-ankle today too, and it didn't seem to get bad as fast a ~3 days ago (although I had just iced.) I think I'll avoid this test for at least a week.
I'll see Chip Nippert tomorrow and see what he says.
Friday Jan 17, 2003 #
Walking 10:00 [1] 0.4 mi (24:59 / mi)
(injured)
On planes and walking around airports. Only managed 2xice and 2xadvil in the evening. Foot not too bad walking.
Thursday Jan 16, 2003 #
Walking 5:00 [1] 0.15 mi (33:23 / mi)
(injured)
9AM: Called doc. from last week. He says he didn't see anything wrong on the X-rays, but one area was hard to see. Next steps for him would be an X-ray retry, possibly followed by an MRI. I have an appointment with Chip Nippert on Tue. so I'll go to that as my next diagnostic step.
Foot a little sore this morning when I woke up, and even sore to/from the bathroom at night. This has been the case for at least a few days. Walking around the office today it's still sore, although not too bad. Perhaps it's better than at night because I'm already past 1xadvil and 1xice, or perhaps because I'm wearing orthotics now (as opposed to when I'm home?)
Foot a little sore this morning when I woke up, and even sore to/from the bathroom at night. This has been the case for at least a few days. Walking around the office today it's still sore, although not too bad. Perhaps it's better than at night because I'm already past 1xadvil and 1xice, or perhaps because I'm wearing orthotics now (as opposed to when I'm home?)
Other Aerobic (Exercise Bike) 30:00 [3]
ahr:150 (injured)
I read a magazine during this one so it was much less boring. Even learned a bit about the great wall(s) of China...
Foot didn't do any significant on-movement pains during this exercise.
I did 4x ice and 3x advil this day, and walking doesn't hurt much any more. I think it may have improved in part because my walking limp is getting more noticable again.
Foot didn't do any significant on-movement pains during this exercise.
I did 4x ice and 3x advil this day, and walking doesn't hurt much any more. I think it may have improved in part because my walking limp is getting more noticable again.
Wednesday Jan 15, 2003 #
Walking 15:00 [1] 0.5 mi (29:59 / mi)
slept:8.0 (injured)
Misc. walks today. R-foot still sore, but maybe getting better? It has occasional light pain that seems a bit more specific in location (on the outside edge) than before. I still can't walk without noticing it, but I can sometimes sit without noticing for a while, and I can walk 1-2 minutes without it getting worse.
As of 9PM I've only done 4xice and 3xadvil today.
As of 9PM I've only done 4xice and 3xadvil today.
Other Aerobic (Exercise Bike) 20:00 [3]
(injured)
I managed 20 minutes on the bike today (5, stretch, 15, stretch). R-foot felt some relatively abrupt pain a few times while cycling, esp. during the first 5 minutes. It seemed to happen whenever pushing down on my toes was significantly involved in the pedalling motion.
Also, while getting dressed after the shower and slightly misbalanced, I did something to my R-foot (not sure what) and it hurt fairly specifically in the bad spot for nearly a minute after.
(4th) Ice & (3rd) advil immediately after.
Also, while getting dressed after the shower and slightly misbalanced, I did something to my R-foot (not sure what) and it hurt fairly specifically in the bad spot for nearly a minute after.
(4th) Ice & (3rd) advil immediately after.
Tuesday Jan 14, 2003 #
Other Aerobic (Exercise Bike) 9:00 [3]
(injured)
Another dull day on the bike. I managed a whopping 9 minutes today, and did some weights too.
As of 6:30pm, I've iced x4, and advil'ed x3, which is good, but my foot is still mildly sore when walking (although the ice works more or less completely while it's on, and until I start walking.)
As of 6:30pm, I've iced x4, and advil'ed x3, which is good, but my foot is still mildly sore when walking (although the ice works more or less completely while it's on, and until I start walking.)
Monday Jan 13, 2003 #
Walking 25:00 [1] 0.9 mi (27:47 / mi)
(injured)
As of 5pm (PST) I've done lot's of walking at airports and the office, no ice, and just took my first advil. My foot was barely noticable when I wok up (as it has been for a few days.) My foot is pretty sore now, and actually asks me to limp after 30-60 seconds of normal walking. Not good.
I plan to go use an exercise bike now, and then get dinner & ice the foot.
I plan to go use an exercise bike now, and then get dinner & ice the foot.
Other Aerobic (Exercise Bike) 20:00 [3]
(injured)
Some slow, some hard. Again boredom was a factor. Maybe I should print out some orienteering maps to read next time.
R Foot (normal spot) mildly sore on and off during cycling. Not too bad after for ~1.5 hours at least despite ~5 minutes of walking (to test it...). It actually felt better after bike than before or during. Maybe the biking was good, or maybe it was Advil #1 taking effect. Now on Ice #1 and Advil #2.
I'm stretching ankle as well as main 4 for the last 3 or 4 days. I did it a little before but not as consistently. I wonder if this will help, or hurt?
By the way, I've got to call the doc. on Thu. to ask about the Xray. If it's negative for the bigger problem, I'll try to run a little on Thu. PM (say 2 minutes, with 5 min walk before and after.)
R Foot (normal spot) mildly sore on and off during cycling. Not too bad after for ~1.5 hours at least despite ~5 minutes of walking (to test it...). It actually felt better after bike than before or during. Maybe the biking was good, or maybe it was Advil #1 taking effect. Now on Ice #1 and Advil #2.
I'm stretching ankle as well as main 4 for the last 3 or 4 days. I did it a little before but not as consistently. I wonder if this will help, or hurt?
By the way, I've got to call the doc. on Thu. to ask about the Xray. If it's negative for the bigger problem, I'll try to run a little on Thu. PM (say 2 minutes, with 5 min walk before and after.)
Sunday Jan 12, 2003 #
Walking 15:00 [1] 0.5 mi (29:59 / mi)
(injured)
Foot felt a bit weird last night, but better than 3 days ago when I was running. As of 3pm today, it has barely hurt at all, despite only 2xice and 1xadvil. Most of the walking was around stores rather slowly.
Saturday Jan 11, 2003 #
Walking 5:00 [1] 0.2 mi (24:59 / mi)
(injured)
Other Aerobic (Indoor Bike + Elliptical) 15:00 [3]
(injured)
Trying to do something Aerobic for a while but I find Gym Aerobic stuff so dull. Bad training, bad. I've iced my R-foot 2x today & 2x advil, and it's still getting weird/mildly sore in the evening now, like it did last night.
My patience level is lower than it needs to be.
My patience level is lower than it needs to be.
Friday Jan 10, 2003 #
Walking 25:00 [1] 1.2 mi (20:50 / mi)
(injured)
A lot more walking than intended, but I did hit the ice 3x despite being in a car fo 7 hours (to JFK and back on Friday afternoon...)
Also the first (planned) walk of 10 minutes was to and from the park where I did some weights. Tried to avoid foot.
I think my R-foot is getting a little better as it felt different, and a little weird in the evening, but not too bad.
Also the first (planned) walk of 10 minutes was to and from the park where I did some weights. Tried to avoid foot.
I think my R-foot is getting a little better as it felt different, and a little weird in the evening, but not too bad.
Thursday Jan 9, 2003 #
Injury Update 1:00 [1]
(injured)
Saw a Podiatrist today. We thought it was probably just inflamation where the peroneous longus (not brevis) tendon curves under the outside of the foot, although he X-rayed to see if some ligament that is supposed to lock the peroneous longus tendon in place was torn and/or had some bone chips/fragments damaged.
Assuming it's the former problem, he said I should ice, take anti-inflamitories and "reduce mileage by 50%." Plus, for the time being, run as much as possible on flat, level surfaces (not grass, camber or hills), in my orthotics, possibly with an active ankle to prevent sideways rotation and pulling on the tendon.
I'm still gonna totally rest the foot from running for a few days though. And I plan to swim soon today.
As of 5pm, I've done 3x ice and 3x advil, but that's not quite consistent enough...
Assuming it's the former problem, he said I should ice, take anti-inflamitories and "reduce mileage by 50%." Plus, for the time being, run as much as possible on flat, level surfaces (not grass, camber or hills), in my orthotics, possibly with an active ankle to prevent sideways rotation and pulling on the tendon.
I'm still gonna totally rest the foot from running for a few days though. And I plan to swim soon today.
As of 5pm, I've done 3x ice and 3x advil, but that's not quite consistent enough...
Other Aerobic (Swimming) 15:01 [3] 0.5 mi (30:01 / mi)
(injured)
Tried to get some aerobic work in without hurting my foot. Planned on 30 minutes but swimming is soooo boring to me.
Unfortunately my foot was a little sore in the car on the way home anyway - I felt minor twinges of pain in my foot in synch with my pulse at one point.
Even after I got home and iced it was still a little weird/minor pulse-related twitches. I wonder how much of that is from the swim, and home much of that is from all the Podiatrist poking/tests.
Unfortunately my foot was a little sore in the car on the way home anyway - I felt minor twinges of pain in my foot in synch with my pulse at one point.
Even after I got home and iced it was still a little weird/minor pulse-related twitches. I wonder how much of that is from the swim, and home much of that is from all the Podiatrist poking/tests.
Other Aerobic (Swimming Warmup/Cooldown) 5:40 [3] 0.19 mi (29:48 / mi)
(injured)
Wednesday Jan 8, 2003 #
Running 10:00 [2] 1.0 mi (10:00 / mi) +40m 8:54 / mi
(injured)
I ran to the gym, worked out there, and ran back. All pretty light, but my R-foot is burning pretty good by now in the evening. It even made walking around the mall difficult. So, I think I reinjured in on Sunday, and will need to do a significant re-plan:
1) No runs for 1 week, ice + 1 advil ev. 2 hours while awake.
2) Start running again next Thursday, 2, 0, 5, 0, 10, 0, 15, 0, 20, 0. If that works okay, do 1, 2, 3 hr weeks, then start normal 2,4,3,6 pattern.
3) Need Cardio fitness maintainence in the meantime, so I'll use my last YMCA pass tomorrow and swim laps for 30 minutes. I'll try cycling (low foot impact) 2x/week at the local gym if needed.
4) Thu. AM call Chip Nippert (Sports Podiatrist who was once US O' Team Doc.) and get appt. Possibly for Fri. AM?
1) No runs for 1 week, ice + 1 advil ev. 2 hours while awake.
2) Start running again next Thursday, 2, 0, 5, 0, 10, 0, 15, 0, 20, 0. If that works okay, do 1, 2, 3 hr weeks, then start normal 2,4,3,6 pattern.
3) Need Cardio fitness maintainence in the meantime, so I'll use my last YMCA pass tomorrow and swim laps for 30 minutes. I'll try cycling (low foot impact) 2x/week at the local gym if needed.
4) Thu. AM call Chip Nippert (Sports Podiatrist who was once US O' Team Doc.) and get appt. Possibly for Fri. AM?
Tuesday Jan 7, 2003 #
Running 20:35 [2] 2.06 mi (10:00 / mi) +20m 9:42 / mi
(injured)
Last night my R-foot decided that it was going to get sore again. Not too bad, just a stiffness and light/moderate burn. Ice supressed most of the burn but little of the stiffness.
I stayed on schedule and ran 20 minutes today. R-foot outside was a little more sore than normal today, esp. after the run. Light burn that ice took away most of. Advil x2 as well.
I don't think I'll be doing anything hard (like last Sunday) until I get through a 3 hour week without any further inflamation incidents.
New week plan:
This week - 2 hr
Next - 1hr
Next - 2hr
Next - 3hr (was 4)
Next - 2hr (and can try hard paces...)
I stayed on schedule and ran 20 minutes today. R-foot outside was a little more sore than normal today, esp. after the run. Light burn that ice took away most of. Advil x2 as well.
I don't think I'll be doing anything hard (like last Sunday) until I get through a 3 hour week without any further inflamation incidents.
New week plan:
This week - 2 hr
Next - 1hr
Next - 2hr
Next - 3hr (was 4)
Next - 2hr (and can try hard paces...)
Monday Jan 6, 2003 #
Running 11:00 [2] 1.0 mi (11:00 / mi) +30m 10:04 / mi
(injured)
Plus foot/ankle work.
R-foot did fine all evening after yesterday's hard run.
On today's run, incl. some hills slick w/snow, my R--foot did the mild burn thing again, but it was more of a slow build up to senstivity than the relatively sharp stuff yesterday. It seems okay now that I've stopped.. I've got ice on and should take 1x advil.
R-foot did fine all evening after yesterday's hard run.
On today's run, incl. some hills slick w/snow, my R--foot did the mild burn thing again, but it was more of a slow build up to senstivity than the relatively sharp stuff yesterday. It seems okay now that I've stopped.. I've got ice on and should take 1x advil.
Sunday Jan 5, 2003 #
Running (Warmup/Cooldown) 8:00 [2] 0.67 mi (11:57 / mi)
(injured)
Running (Grass/Paved) 8:01 [4] 1.0 mi (8:01 / mi) +30m 7:20 / mi
(injured)
Sunday is normally a race of some kind, so in this injury recovery week, I decided to do one loop on the grass/pavement around the outside of the Apt. buildings fairly hard. Call it the Apt. Loop.
I did it in 8:01 today, mostly on grass and some pavement and my R-foot hurt several times during the run. Not too bad, but relatively abrupt when I was pushing off the foot and the foot was turned inward a bit due to the ground pushing hard on the outside of the foot.
Ice + 2 advil after. Nervous that it may get bad again. :30 min. later it's still okay, but definitely different than the good L foot.
I think I did the same loop, twice, in about 7:00 +/- about 2 months ago but I can't find the records.
I did it in 8:01 today, mostly on grass and some pavement and my R-foot hurt several times during the run. Not too bad, but relatively abrupt when I was pushing off the foot and the foot was turned inward a bit due to the ground pushing hard on the outside of the foot.
Ice + 2 advil after. Nervous that it may get bad again. :30 min. later it's still okay, but definitely different than the good L foot.
I think I did the same loop, twice, in about 7:00 +/- about 2 months ago but I can't find the records.
Friday Jan 3, 2003 #
Running 6:00 [2] 0.6 mi (10:00 / mi)
(injured)
to the park & back. Did park weights and foot only burned a little.
Thursday Jan 2, 2003 #
Running (Grass, Forest, Pavement) 20:00 [2] 2.0 mi (10:00 / mi) +20m 9:42 / mi
(injured)
R-foot did quite well! Ran 20 minutes light (in O' shoes and terrain for ~50%, grass for 40%) and my R-foot was fine, even after and in evening it was only a tiny bit tight.
I have started stretch my ankle outside both with leg straight about it, and foot sligtly forward. I don't know if that's helping, because it's hard to tell if that stretches what's sore, but stretching tends to help so...
Next week I'll try to run a total of 2 hours. I'm planning to drop back to 1 the week after that, just to let my foot heal for sure, then go to 2,4,3,6 hour weeks.
I have started stretch my ankle outside both with leg straight about it, and foot sligtly forward. I don't know if that's helping, because it's hard to tell if that stretches what's sore, but stretching tends to help so...
Next week I'll try to run a total of 2 hours. I'm planning to drop back to 1 the week after that, just to let my foot heal for sure, then go to 2,4,3,6 hour weeks.
Wednesday Jan 1, 2003 #
Running 5:00 [2] 0.5 mi (10:00 / mi)
(injured)
Run in rain to park, park weights and back. It's a fairly warm rain at least (~50).
R-foot doing pretty good. Very little soreness/burning while icing after run. Didn't take advil. Last evening and by 3pm today it wasn't bad unlike the last week where evening has been a little worse.
R-foot doing pretty good. Very little soreness/burning while icing after run. Didn't take advil. Last evening and by 3pm today it wasn't bad unlike the last week where evening has been a little worse.
Walking 5:00 [1] 0.2 mi (24:59 / mi)
(injured)
Warmup/Cooldown for run