Sidelines

So the dry needling worked the first time, and I was able to get back out on the road for a few weeks. I felt great-- it was wonderful to get back out there.

But then...

I had been assigned some exercises in conjunction, and things went well as long as I did them. Then my calf seized up again two weeks ago during a six-miler, which was my longest run in several weeks. So I dragged my left leg home and went about the healing progress, stretching my calf and rolling it out at least once a day.

I ran once more that week and felt the same twinge after 2 1/2 miles or so, and the same thing happened. The outcome was similar when I went for a four-miler and had to cut it short.

So I went back for 'the treatment' again.

Only thing is, it was worse today. I'd slacked off on my strengthening exercises and paid for it. The therapist went in with a syringe and loosened up several smaller knots before he actually hooked up the dry needles to the electrodes. This intense throbbing was the most pain I've experienced as a runner, and it will definitely serve as a reminder.

So I'm back on the sidelines for a week or so, though he said to let pain be my guide. I've also got KT Tape on my left calf as a way of keeping it stretched out. I hobble around like a pirate when I first get up off the couch, but then it's not as bad when I walk around a bit. You should've seen me in the grocery store-- I was the guy waddling around with the black tape on his leg. Memories.

So my winter 5K/8K schedule is on hold again as I heal up. I think this is the longest period of time I've had to deal with something like this. Definitely frustrating, since I'm not really used to it. It has taught me a lesson though: I am a 40-something and have to do a better job of stretching and rolling and strength training. You know-- those things I always read about in the running mags but kind of blew off.

Can't do that anymore.

Bummer too, since the season seems to be changing already here in Georgia. Mornings have been cooler. I'll just be patient and have my coffee in the meanwhile, and be ready when my time comes.

Dry Needling

I was out on one of my regular five-mile routes about a month ago when I felt a small twinge in my left calf. This is the same calf that I hurt about ten years ago while trying to catch up on the training schedule, and the same one that nags from time to time.

So I noted it and kept on my way, just like we all do when we feel something. Only this time it actually flared up and forced me to walk the mile and a half home. It sure does suck being decked out in running gear while walking home and dragging a leg behind me.

As treatment, I tried stretching and rolling, even a little swimming and later on I would ice it (which felt like it was helping). Nothing really provided a solution. I'd go out a few times and it would act up after a mile or so. I actually ran a three on a treadmill at a resort in San Jose del Cabo and it never acted up. But that didn't last too long.

One day last week I finally broke down and went to the therapist-- our running shop has good synergy with these guys. As it turns out I sold a pair of shoes to the guy who worked on me. I was embarrassed since he recognized me first.

Anyhow, I had a pretty big knot in my left calf that required dry needling. Deep tissue massage would only solve the issue temporarily. So the guy sticks two needles in my leg that look like meat thermometers. My calf immediately starts seizing up, as though I was flexing my calf muscle repeatedly. It even felt a little like a cramp. Then he hooked me up to the electrodes to get the knot out. I was afraid to look behind me-- I didn't want to inadvertently move things around that were already inside me, and I certainly didn't want to freak out when I saw needles.

This went on for about 10 minutes, after which time I went to work my shift at the store, dragging one leg behind me the whole time. That went on for a few days, but it felt progressively better as the weekend wore on.

Tuesday I got the green light to go run again. Talk about hearing music... But I also got some exercises to do on my own, since my hamstrings and glutes haven't done much-- only my calves. Calf stretches, knee extensions with a resistance band, and hamstring contractions with my heel on a door frame. This is all meant to get my legs more involved in the act of running.

My first run was this morning-- I'd forgotten about trying to run in the Georgia heat, even at 7:30 am. I didn't pay much attention to pace as much as I did my cadence. It seems I also strike the ground with a straight leg, so my instructions were to quicken my cadence to about 180 per minute, and concentrate on more of a midfoot landing. Now I always thought my cadence (usually around 176) was pretty good, but we'll make this adjustment since it should allow me to get back out there regularly.

The scale says my weight is up to 175, which means I've got some work to do. The wife and I have made a few lifestyle changes so hopefully that number will drop soon.

Marigold 10K Race Report

A few weeks back I ran the Marigold 10K race, as part of the Marigold Festival in Winterville, which is just down the road from where we live. Having run it last year and making the logistical mistakes I did, I signed up in advance and got there early enough to prepare.

The difference is that last year I was in better shape. Being a graduate student means my running has suffered, and I haven't placed a high enough priority on it these days. That's something I'm working on.

So-- onto the race. I laced up my old trusty Nike Pegasus 31 shoes, and for some reason chose not to wear my red Athens Road Runners tech shirt. I've got no good reason for this, but it seemed like the thing to do at the time.

I set my PR of 45:04 at this race last year. It's very flat and fast. Runners pass by the finishing area twice before coming to the actual finish. We did one loop and came back, then did a loop in another direction. The third loop is a shorter out and back. I knew I wouldn't set any speed records this day, since my training has been sporadic at best.

My half-mile splits were decent (3:40-ish) until mile 4, when a slight uphill, the sun coming out, and my lack of fitness all came into play. Splits climbed all the up to 3:59. They were better toward the end, but the damage was done-- I knew this wouldn't be my day. My time was 47:09, good for 42nd overall and 6th in my age group.

Athens Road Runners took over principal sponsorship of this event a few years back, and participation has picked up. Last year I was 30th out of 193, and took home 3rd in my age group. A time like that this year would've put me 29th, but out of 230 finishers, and no Shiny Metal Object to take home. So we're stepping things up around here.

As always, it was good to see my running friends, to get a good workout in, and to hang out at the Fleet Feet Athens tent for a bit.

Garmin 220 Product Review

            I won two fantasy football leagues this past season. One is an eight-team league I’ve been playing in for 15 years that costs nothing to play. The other league is far and away the one I care about most, and it costs $20 to play. The cost doesn’t matter—I spend 20 bucks on a lot of things that are worse than this. I won that league and scored $140 for winning the championship (thanks to Marshawn Lynch), the semifinal, plus my division.

            So I had some winnings burning a hole in my pocket. I used the skrilla to buy a new Garmin 220, taking advantage of some discounts available through work. It replaced my old G 405, which I used for almost five years, roughly 3500 miles, two marathons, and three halfs.

            I love this watch. It’s much easier to use and navigate. There is no bezel so there’s no wondering whether I’ll get to the screen I want. Everything is so accessible when I’m out there on the road. Currently I seem to like having the auto lap set to 0.62 miles because it lets me know what my 1K splits are, but I think I’ll soon go back to my old favorite of 0.5 mile splits.

            I’ve also got my heart rate data back, since my old monitor syncs with the watch. It took a few weeks for me to realize, however, that the watch won’t search for it unless it’s activated in settings.

            The time, pace, average pace, and distance are carryovers—things I still use midrun.

            A new feature is that the 220 keeps track of my cadence, or the number of footstrikes per minute. Previously I would’ve had to buy a foot pod to measure this data. Now it’s readily available. Right around 180 total strikes per minute is what’s recommended, and I’ve usually been around 178, which is a remnant of keeping track of it while bored on the treadmill. So it’s not a big thing for me, but it’s good to check occasionally.

            The old 405 had a wireless connection for uploading runs, and things weren’t always readily uploaded. Maybe it was more about the age of the computer. But I have a new computer to go with my new watch, and all I need is a USB port when my watch goes into its dock, and the run shows up pretty immediately. I don’t have to guess anymore.

            I’ve worn this watch for nearly two months and 122 miles (along with my new green RoadID that I don’t leave home without). I am a big fan of its simplicity and ease of use when running.

Monday Group

        I had to postpone Monday’s morning run to the evening, at which time I joined the 6 pm group run at Fleet Feet sports, where I also work. School has severely curtailed my ability to hang out with this crowd, but I made it this time. It’s always good to see friends. The Pearl Izumi shoe rep brought these dudes for us to take for a spin:

These are their new M3 stability shoes. They are super soft, and have lots and lots and lots of cushion. The medial side of the shoe is not colored differently (a trait of virtually any stability shoe), but the sole of the shoe does have a different color to set it apart. They are still true to their triathlon heritage in that the upper is still seamless, which plays a part in eliminating a source of rubbing and discomfort.

            I am a neutral striker so I didn’t really notice the added support, but I did notice the pillow-soft feel to them. While they are outstanding, I’m not accustomed to sinking into the shoe as I run. I felt like I had to work harder out of each stride. These would be outstanding shoes for a heavier person or someone with a heavier footstrike.

            Which brings us to the run itself. The route changed since my last group run, and it was five of the toughest miles I’ve run recently, featuring some of Athens’ most challenging hills. It helped knowing it was basically flat/slight downhill for the last mile. Postgame featured a chance to catch up with some friends, as well as a reward of yummy smoothie form the health food store across the street.

            So it makes four consecutive run days, which included 6x800 at about 3:35-3:40 per interval, and some weights on Sunday. I’m pretty sure I’m going to run the Marigold 10K in May, the same race I ran last year and set a PR. Those interval times will get me down to 7:20 per mile or better, so I’m confident I can get it done. Just have to keep after it and build a sturdy mileage base, which has been spotty at times here in the last few months.

Vacation

I recently returned from five days at my parents’ home in El Paso. It’s the first time I’ve been home in over three years, and the first time since December of 2006 that I’ve been here long enough to look around. My most recent visit was in 2011 and lasted not quite 48 hours. It was over before it really started.

            So I had time to look around and see what’s new. The locals never notice the incremental changes, but I sure paid attention to what’s different as far as how the old neighborhood looks. I couldn’t go anywhere without remembering what used to be on this street corner, or how the folks who lived here used to have an awesome Christmas display that seemed to grow every year.

            I also went outside to run for the first time. In 2011 I ran a five on the treadmill at the hotel, but it’s March and it’s perfect weather, so I laced up my Saucony Ride 3 shoes for three trips around the old joint.

            The first thing I realized is how compact it is. Walking to the park or to school seemed so far away, but it’s just a half-mile to my old high school and .6 to the adjoining elementary school I attended. I ran down streets where old friends lived, to the park where I played youth baseball, to my old junior high (it’s a middle school now), and just all over the place. I felt like I was so far away from base camp, yet my watch didn’t agree with that.

            One thing I’ll remember is running around the 400-meter track at the high school stadium, which buts right against my old elementary school (which also felt tiny). The playing surface is now fieldturf and the rickety-crickety old scoreboard has been replaced a few times over the years, and the stadium itself could tell a few stories. But for PE class as an eight-year old, we’d head over to the track for the dreaded mile run. I’d sprint out over the first 100 and spend the rest of the time mostly walking, and ending with a time north of 12 minutes. I think I even donated some flesh from both my elbows to that track, which was not yet recycled rubber in the late 1970s. The traction was not as good. I wouldn’t know what to call it, but concrete-like seems appropriate.

            I also ran some on that track after I graduated from high school, as I tried to get in shape for the physical rigors of military life. It went only slightly better than when I was a youth.

            This is some of what I brought to the track on a sun-splashed late morning. I had forgotten how gorgeous March in El Paso could be. The track coaches were nice enough to let me get my run in on the outside lanes. I doubt the kids paid any mind to the old, slow guy in the headband. I ran three laps and headed back out into the surrounding neighborhoods, not wanting to spend too much time remembering what it was like to be a kid. But it sure was a perfect day.

            I also ran with this right in my face:

 

This is what it looks like outside my front door. Never realized how much I miss it.

             Whenever I ran out of numbers for my brain to crunch, I would look up to see the Franklin Mountains staring right back at me. It’s always funny the things you miss—I saw them as I walked outside every morning for school, but didn’t really notice them. Now I miss them, as I’ve lived away from home for 25 years. It sure was great to have them as company. I saw and reminisced a lot more by running through the old hood than I would have by driving. It was great.

            Three runs, 17 miles at 3900 feet of elevation. Loved every minute of it.

            

Off Week

This week has not been a good one from a running standpoint. I had an 8:30 interview Monday morning for a class assignment, which stretched into Tuesday. By then, inertia and weather took over. The sleet and snow was coming down just a little bit too heavily Wednesday afternoon, so my run (in addition to my 1:00 class) got called on account of the weather. It wasn't until later that I realized I could go to the Y. Oh well.

So I haven't run in a week. I'm healthy, just fighting the blerch at this point.

I did work at Fleet Feet Thursday and Friday-- I like talking to/meeting people and helping them find good shoes. The store really has a good vibe and I like being a small part of it. I'm also excited about picking up a Garmin 220. I just have to figure out logistics.