Pain in my… FOOT!.. Doctor update: Stress Fracture..

Pain in my… FOOT!.. Doctor update: Stress Fracture..

Update 9/27/13: I listed to the above advice and noticed the pain was worse today. I got an appointment in with a great doctor before the weekend and discovered I have a Mild Stress Fracture. My new kicks are temporarily replaced with a Boot on my right foot for the next 6-8 weeks. No more than 6 miles of running distance wise. Normally they tell you no running but she knows I want to stay active so they will re-xray me in two weeks to check the bone. What caused it? Various reasons: too tight of shoes, the fall I experienced last Sunday at mile 8 of 14 and pushing myself past the 10% rule. (Not to increase your distance more than 10% week to week)

sigh.. At least it happened early in my training.
Thoughts, advice? feedback?
This is my first major injury. Tell me stories about yours (if you have any)
Should I scale back my goal of my first Full? Is this a sign?

It WILL get better..I WILL become stronger.. A Journey to a Healthier ME!

Since my long run Sunday I have been experiencing throbbing bursts of pain in the middle/bottom of one foot. From online research looks like could be that my running shoes too small. (Hmmm I had just heard that if you increase your mileage for Full training its best to go up a size in your running shoes). My current Asics running shoe was discontinued (Gel 1170) so I transitioned to the Asics GT1000. I had put 126 miles on them since mid-August. I don’t think its plantar fasciitis because the pain isn’t in the heel of my foot it is more in the middle. Do I call up a Sports Doctor to make an appointment or do I do a bit more online research? Of course the geek I am I do more online research.I posted this question on various FB group pages and got some great first hand…

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Pain in my… FOOT!.. Doctor update: Stress Fracture..

Since my long run Sunday I have been experiencing throbbing bursts of pain in the middle/bottom of one foot. From online research looks like could be that my running shoes too small. (Hmmm I had just heard that if you increase your mileage for Full training its best to go up a size in your running shoes). My current Asics running shoe was discontinued (Gel 1170) so I transitioned to the Asics GT1000. I had put 126 miles on them since mid-August. I don’t think its plantar fasciitis because the pain isn’t in the heel of my foot it is more in the middle. Do I call up a Sports Doctor to make an appointment or do I do a bit more online research? Of course the geek I am I do more online research.I posted this question on various FB group pages and got some great first hand advice:

My running shoes are a full size bigger than my everyday shoes to account for swelling, etc., help with foot pain, wand helps to lesson black toenails. — Janelle

If you aren’t already, ice your foot…I am having some tendonitis problems and putting my foot in ice water, after the initial shock, is very helpful. Good plan on the refit. Also, you can freeze a bottle of water and roll your foot and/or golf ball feels good too. Good luck! — Roberta

Can you go to a local running store and have them fit your feet again. I would be hesitant to just order a bigger size. I occasional get that pain especially when my mileage is high. I took a tennis ball and drilled a whole in it. Fill it with water and freeze. I then roll it on the bottom of my foot where it hurts. Works wonders! Good luck! — Jamie

Orthopedic said I have to stretch out my foot. Like take a towel and pull my toes in. My physical therapist also gave me exercises that strengthen my foot. Like toe raises, I think they are called. Stand on one foot and raise up on your toes and down. It’s hard but it has helped. Massage your PF and your calf’s. Use your roller. I just got the addaday stick roller and that has helped. I roll my foot on my foam roller too. It went away for me. Used to feel like a foot cramp…Keep us posted! Stretching will help! I had that pain when I increased mileage and then it went away with stretching/ soaking (ice baths/ warn epson salt baths as well). I also changed socks and that seemed to help! — Monique

That sounds like either old or wrong shoes, PF or a combo of old/wrong shoes and PF. PF can present in the middle of the foot as well. I would go get re-evaluated. Might be time to try a new shoe!! It might just be that your feet need a new model! I’m a serial dater of running shoes! My feet finicky and aren’t easily sold long term on the same shoe without aches and pains rearing their ugly head! — -Sarah

My feet swell dramatically over 9 miles – like a half size more dramatically. I ended up changing the way I laced my shoes in the toe area to give the toes more room, as I was already in a full size bigger shoe for running. The re-lacing helped a lot – no more pain. — Dawn

Most definitely check on the shoe size Nicole. It’s not uncommon for feet to increase in size as training increases. Also, make sure you go to a great specialty running shoe store to get that proper fit–Fred

Is it UNDER your foot? like on the arch? Stretching will help! I had that pain when I increased mileage and then it went away with stretching/ soaking (ice baths/ warn epson salt baths as well). I also changed socks and that seemed to help! (Thinner socks better than thick)— Monique

What shoes do you wear? A couple models ago, I had to move up from 9.5 to 10 in Brooks Adrenalines, the newer models tend to run a bit smaller. Running Warehouse has a neat little tool that will show you how a shoe fits compared to other shoes, even previous models. I don’t know if they have it for Asics, but I have used it for Brooks to get an idea how models have changed-Janice

That day at lunch I went to my local running store (Varsity Sports) an unbeknownst to me when Asics transitioned to the Gel 1170 model to the GT1000 model the updated shoe was more narrow which is not a good fit for my feet plus with my increased mileage I did need to go up a half size. They actually showed me a different model the GT-2000 ver2. It added just a bit more cushioning support and width without having to go to a wide width. SCORE! I even brought my running shoes with me and they could see that I was bulging out of the GT1000 plus they looked at the wear. Biggest advice I left with: Always get refitted when there is a model change (Don’t just order it over the phone like I did -#Fail!!!!) Communicate to the sales staff on what your training goals are #LessonLearned. I need to stretch and roll the inflamed nerve over the next few days but my pain should lessen and I should be able to get back on the roads this weekend.
WHEW! So thankful!!

NOW IF YOU HAVE A SERIOUS ISSUE PLEASE DON’T HESITATE TO GO SEE A MEDICAL PROFESSIONAL. YOU COULD HAVE A BONE SPUR, STRESS FRACTURE OR PLANTAR FASCIITIS. IF LEFT UNTREATED YOUR CONDITION CAN LEAD TO SURGERY!! I am not out of the woods yet but it looks promising.

Update 9/27/13: I listed to the above advice and noticed the pain was worse today. I got an appointment in with a great doctor before the weekend and discovered I have a Mild Stress Fracture. My new kicks are temporarily replaced with a Boot on my right foot for the next 6-8 weeks. No more than 6 miles of running distance wise. Normally they tell you no running but she knows I want to stay active so they will re-xray me in two weeks to check the bone. What caused it? Various reasons: too tight of shoes, the fall I experienced last Sunday at mile 8 of 14 and pushing myself past the 10% rule. (Not to increase your distance more than 10% week to week)

sigh.. At least it happened early in my training.
Thoughts, advice? feedback?
This is my first major injury. Tell me stories about yours (if you have any)
Should I scale back my goal of my first Full? Is this a sign?

My new fall fashion accessory. At least its black!!

My new fall fashion accessory. At least its black!!

Learning curve.. The jump from the Half to the Full

I have learned that I have lots to learn.
Fortunately there is tons of advice everywhere. Twitter, Facebook, various websites such as Runner’s World and Women’s Running. The only problem is figuring out a plan that works for you. This goes for nutrition, training schedule, recovery and so on. I am researching like crazy to prepare myself mentally as well as physically for the Full. Fortunately I have 139 days to prepare and I am ahead on my training. Last week I ran 15 miles for my long run but today I only got 14 in due to a bad tumble I took around mile 8. My first fall! I asked the question today on Facebook if this meant I was a real runner now since I shed blood on my run. One of the responses I got “Just so you know, you were a real runner a long time ago. I think that happened the first time you put on some running shoes and headed out the door. He is so right. It doesn’t matter if it’s a 5k or a Full. Just a neighborhood run or a race. You’re out there doing it!!!

Back to my run from this morning. I met up with a couple new ladies from Varsity Sports that were looking to run 13 miles at 7am. Great weather and I get to sleep in? SOLD!
I ran a bit slower pace today than my normal but I was able to carry on a conversation and didn’t need to take any walk breaks. During these conversations I learned some great things. Heather has ran over 20 Fulls and traveled all over. I got to pick her brain for advice for myself and Betsy which was INVALUABLE!!
1: On hills take short steps with high turnover (we practiced this today and it worked)
2: Save your speed for the second half of the race (this applies for any distance) so you don’t burn out
3: Test your nutrition & hydration, get body glide for chaffing (this one I knew)
4: Shoes for Full training- Wear a half size to a full size larger to accommodate swelling. This will help prevent black toenails. (This one I have never heard of before!!)
5: She mentioned I am a bit ahead of schedule on my training and I may need to slow down a bit or I will peak too early. (I think she is right)

Now on to recovery. I purchased a pair of compression socks today since my ankle was a bit sore from my fall. There are so many different brands to try. From my personal research I found the Zensah calf compression sleeves to be thin and comfortable. Something you can easily wear for a run or under your jeans for recovery and not be hot. CEP calf compression sleeves were warmer but had added comfort. I don’t see that it would be possible to run in but for recovery would be helpful. Again since my feet were tired and my ankle sore (but not swollen) from my spill the CEP ‘socks’ was the most beneficial for me today. Again so much to learn and that was only two brands! Fortunetly I got some advice from fellow running friends. Dont know what I would do without them.
Progress is progress.

What is the best piece of training advice you have received?

keep_moving_forward

Remind me why us runners do this again?

We stretch..
stretching
We roll…

yes I own one... We have a love/hate relationship.

yes I own one…
We have a love/hate relationship.


Some even do the torturous ice baths..
I am not this hardcare (yet)

I am not this hardcore (yet)


We prep..How many colors do you have ?..
Do you get excited when a new color comes out? I am personally waitting on Mickey themed KT Tape!

Do you get excited when a new color comes out? I am personally waitting on Mickey themed KT Tape!


We set our dreaded alarms for before dawn..
alarm
Why do we do this you ask?.. oh yeah..
So we can EAT!..
I ran 8 miles today. I DESERVE this. Get in my belly!

I ran 8 miles today. I DESERVE this. Get in my belly!


and
medals
Happy Friday!, Now go get your long run in this weekend.. Yeah YOU!

Training progress…

I kicked off my official Half/ Full Training August 6th. Since then I have been running 3-4 times a week. Even with starting a little late in August I had my highest mileage month ever with 63 miles and so far I am already at 47 miles for the month of September.
This past Saturday I had my farthest training run ever at 15 miles. Average pace was 10:30. I feel like I am off to a good start so far. I am trying to take extra care of my hip flexors and IT band by doing extra stretching and foam rolling daily. I applied KT Tape for my long run but it fell off in the humidity. I must get better at applying it. (Tips?)

Finished Strong at 15 with the help of the Varsity Sports running group. Great morning!

Finished Strong at 15 miles with the help of the Varsity Sports running group. Great morning!


Adding mileage too fast is a no-no so I am trying to not get over zealous. The Full I am aiming for is not til 2-2-14 so I have plenty of time. Staying healthy is key especially since I have several races I will be participating in before then.
Will this be my 1st Full? Time will tell

Will this be my 1st Full? Time will tell


Due to the 3-4 hour long runs ahead I asked a question on Facebook recently: Podcasts or Music? I got all kinds of replies from audiobooks, podcasts such as: Another Mother Runner, the Marathon Show, the Extra Mile, and Mickey Miles. Some run with nothing if running with friends, I personally like RockMyRun. I find it helps keep my pace up and Podcasts slow me down a bit. Although I may give podcasts a try just to change it up. The key is to do what works for you. What gets you out that door?
I have this magnet on my fridge from Another Mother Runner. Love it!

I have this magnet on my fridge from Another Mother Runner. Love it!

Do you have any podcasts or audiobook suggestions? What gets you past that 20 mile training mark?

Gone but not forgotten

Not to take away from 9/11 but this week is special for me.
I recently found my Dad’s discharge papers from the Army. Truly priceless!
See 1 year ago he died from a short battle of Stage 4 Lung Cancer.
He was diagnosed on Monday and died unexpectedly from complications on Friday. No time to prepare. So many unspoken words. I am still searching for a way to properly honor him.
Occasionally I feel his presence and strength on my long runs or races. These short moments are too few in between. He is gone but not forgotten. He is honored in my heart.
Born: 11/13/48 Died: 9/14/12 He would have been 65 this November

Take it from me tell your loved ones how you feel about them.
Life is too short to live with regrets.

Dad didn't about his time in the service but it was always something I admired about him.

Dad didn’t about his time in the service but it was always something I admired about him.


Dad took Alaina & I to DisneyWorld for our first time. November 2009.

Dad took Alaina & I to Disney World for our first time. November 2009.


Fathers Day last year (2012) We had no idea how sick he was. He was always so strong.

Fathers Day last year (2012) We had no idea how sick he was at the time. He was always so strong.

#CancerSucks
Miss you Dad.. May they find a cure one day.

“Grief is not the process of forgetting.
Grief is the process of remembering,
with less pain and more joy,
one step at a time..”

Borrowed from: http://www.twinsruninourfamily.com/2013/06/running-with-grief.html

A Half Marathon Training Run? Are you crazy?

As I mentioned back on my 8-30-13 post (Training for Half/Full Marathon season has begun!) I decided to get more serious about the upcoming running season. Drop Spin class and start running 3-4 times a week. I started the week of August 6th and so far its going well. Went from 8 -10 average miles a week to 15-20. I can run 8-10 miles pretty easily for my long run on the weekend so yesterday I went for it. My first ever Half Marathon training run.
CrazyImage
Yeah I thought I was too. I got up early to prepare just like I was going to run a race. I knew to beat the heat I would need to start early and bring an ice chest with water/Powerade to have at my car for each lap. I decided to drive out to the LSU campus since it was a game day and much to my delight there were many people already there with the same intent. There was great energy on campus and I knew a local running group Varsity Sports would be out soon for there Saturday morning run. I don’t mind running solo so I can go at my own pace and push myself when I need too. Although to see a friendly face on the course definitely helps! I had to take a couple walk/stretching breaks from time to time as the miles increased and my hips tightened but I pushed myself through it.

Watch did pause on walk/stretching breaks

Watch did pause on walk/stretching breaks


Will this get me to my Full in February? Time will tell but its a good start.
I made sure to hydrate well that day since I was going to be busy with errands plus scored great tickets to the LSU/UAB football game that evening with Hubby. LSU pulled it off with a win 56-17. It was a good day!

The quickest Selfie ever with my man Mike! Couldn't pass it up! Lol!

The quickest Selfie ever with my man Mike! Couldn’t pass it up! Lol!


*Do you have any tips to as I add mileage to my long runs?*

Oh! One more thing. I am featured today on Road Runner Girl’s Blog! Check it out:
http://www.roadrunnergirl.com/2013/09/runner-spotlights-52.html