Posts tagged ‘tendonitis’

April 9, 2015

Passover Running and a Squeaky Toe

The past few weeks have been a blur of deadlines, lots of training, and totally inadequate sleep.  By last Wednesday the cracks were starting to appear and I was starting to feel the warning signs of overtraining.  We were headed to Balitmore on Thursday to spend Passover with the Caveboy’s family, so I was looking forward to catching up on some sleep and having a good excuse to back off the 2-a-days.  We had a lovely holiday, but between the cooking and Seders I’m pretty sure I ended up more sleep-deprived that before.  I did manage to get some good runs, though possibly a little too good.

I’ve nearly eliminated easy runs from my schedule to make room for the biking and swimming, and the result has been that I’m now finding pacing much more difficult when I do have an easy day.  I went out for a 6-miler on Friday and a 7 on Saturday with the intention of keeping my heart rate down and running 9:30-10 minute pace.  The neighborhood around the Caveboy’s home is relentlessly rolling, though, and I found myself continually charging up hills, realizing it, and then trying to bring the pace down on the downhills, which never works.  On Sunday I had semi-tired legs and 12 miles at 8:13 pace on the schedule.  It was one of those days where I really wanted to have done my run, but not to actually do it.  For starters, nutrition was a challenge since most of my usual pre-run foods were not kosher for Passover.  While avoiding leavened bread and corn syrup has never been a major issue for me, we also further distinguish Passover meals from the rest of the year by preparing food with separate dishes and utensils.  That means no blender for smoothies, no GU’s, and no Accelerade.  I was hoping to scrounge up some honey packets, but had no success, so I ended up slicing up an orange, putting it in a zip-loc, and smooshing it into my running belt.  To quote Eric Cartman, “Now that’s what I call a sticky situation.”   I didn’t want to stray too far from the Caveboy’s, so I mapped out an annoying multi-loop neighborhood route which would at least avoid any major traffic.  It was overcast and windy and the loop turned out to be even hillier than I’d imagined.  According to the Garmin data, I had two climbs at 5%, and 1,100 feet of gain.  I had to do one section of it three times, which was demoralizing since I knew after the first one exactly how much it sucked.  Since the route was continuously up and down I tried not to look at the Garmin pace too much and just go by feel.  I spent most of the last loop telling myself to pull up my big girl tights and just get it done, which I eventually did.  The verdict was an average 8:14 split, with which I was pretty damn pleased.

I had noticed a weird sensation in the tendon in my big toe the day before, and after the long run I tried to figure out what was going on.  It didn’t hurt, but it felt like the tendon was sliding against something.  When I moved it I could feel friction and it was actually making a squeaking sound.  A visit to Dr. Google determined that this is actually a thing—it’s likely a form of tendonitis in which the sheath rather than the tendon itself is inflamed.  Dr. Google further recommended RICE, which was fine since I wasn’t planning to run on Monday anyway.  By Tuesday morning it was no longer squeaky, so I went ahead with my 5x1K intervals as planned.  Sure enough, post-run the squeak was back.  My initial instinct was to push through the rest of the week’s runs as scheduled since next week will be a taper before the More Women’s Half, but I may actually be getting smarter, because I reconsidered.  The half next week is not an A race, or really even a B race.  It’s too close to the NYC half to be much of a data point, and I’m doing it solely to get my 9 NYRR races in this year.  Risking injury to get a few more training runs in for a race that doesn’t matter is stupid.  I scrapped my Thursday tempo run in favor of a bike tempo, and may skip the 8-mile “long” run this weekend too.  I have a 4-mile race (again for my NYRR 9) on Sunday, but I will probably avoid additional running unless all systems are go.

 

On the Passover fueling front, when we got back from Baltimore this weekend I made a batch of my Passover-approved Caffeinated Quinoa, which has been my pre-workout breakfast all week.

 

Caffeinated Quinoa

1 cup water

1 cup strong black coffee

1 cup quinoa

2 tsp cinnamon

1 tsp cocoa

½ tsp salt

 

  1. Combine water, coffee, salt, and quinoa in a saucepan and bring to a boil.
  2. Cover and simmer until all water is absorbed. (The quinoa is ready when the curlicues are visible.)
  3. Stir in cinnamon and cocoa.

 

Serve, or refrigerate for later.  Stir in milk, almond butter, nuts, dried fruit, etc if desired.

 

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December 12, 2014

Limping Along

It’s now been a week and a half since I’ve run, and if anything, my foot seems worse.  I made an appointment to have it looked at next Tuesday, and until then I’m just trying to stay off of it as much as possible and ice it frequently.  I’ve now abandoned the nightly hope that it might possibly feel better in the morning, and I removed the next two weeks of bike workouts from my calendar because the reminders were making me sad.  (I am stubbornly refusing to remove the run workouts, however.)

I have swum three times so far this week, and the jury is still out as to whether that’s aggravating it further.  The injury seems to feel worst in the morning, and while I’d hoped that swimming might be an effective way to gently loosen it up, it seems just as painful when I get out of the pool as when I get in.  I’m happy to report that I suck at swimming a little less every day, so that’s progress.  I’ve been feeling really overwhelmed with how much work I have to do to get ready for the swim leg of the tri and, circumstances aside, I really am glad that I’ve been forced to start training a little earlier.  Even knowing that I have seven months to get there, I’m still completely intimidated by the thought of an open water swim of almost a mile.

I just finished a very effective 30-day ab challenge this week, and it has me thinking that baby steps really are the way to go.  (Who can do a 4 minute plank?  This girl.)  For some reason I had in my head that I wasn’t ready for a training plan, but after some quick searching I found a beginner’s workout plan that makes the whole endeavor seem a little more doable.  Of course, this one only gets me up to swimming 500m workouts over the next month, but I have a feeling that if I can get over the initial ‘I’m completely incompetent’ hurdle it might get a little bit easier.

December 5, 2014

No Pain, No Gain

After I finished all the cooking last weekend I savored a few minutes of quiet and sat down with my gmail calendar to plan my next few months of training.  I love lists, schedules, and thinking about interval workouts, so planning the next race is pretty much my favorite thing.  My spring A race is going to be the Shamrock Marathon in Virginia Beach in March, but I’m also signed up for the Fred Lebow Half Marathon in January, which is where I had set my immediate sights.  I’m also gearing up for triathlon training in the spring, so I was looking forward to starting to incorporate bike and swim workouts as a two-a-day option for winter training.

Surrounded by a pile of training books (as well as multiple Chrome tabs), I crafted a fairly intense few months of morning runs and evening bike sessions, with swim classes starting up in January.  I enthusiastically kicked all of this off with brick workouts or two-a-days every day over Thanksgiving weekend.  I was feeling like a total beast—or at least enjoying imagining the total beast I would be after a month of biking drills.  Everything was going great until Sunday, as I was finishing an 8-mile run. I noticed some mild soreness in the top of my left foot, but chalked it up to the new shoes I was still breaking in and jumped on the bike another 45 minutes to round out the day.  It was still a little sore on Monday, which is my rest day.  I figured the day off from running was just what I needed, but decided to go ahead with 30 minutes of one-legged pedaling drills in the evening.

Tuesday I hit the gym bright and early, ready for my first official interval session of the training schedule.  Such opportunity!  Such promise!  Such stabbing pain behind my toes!  I stopped, stretched, tried again, and ended up quitting after a quarter mile.  I haven’t actually stopped a run because something hurt since, oh, 2010, so that was a big deal.  “It’s great that I’ve started doing bike workouts, though,” I thought to myself.  “I’ll just do spin intervals instead.”  45 minutes later I was dripping sweat and pleased with my workout as well as my positive attitude and willingness to do something other than run.  I stepped off the bike, tried to put weight on my left foot, and nearly fell over.  After limping around a bit and stretching I was able to walk almost normally again, but it was clear that whatever was wrong, the bike was making it much, much worse.

After a visit to Dr. Internet, I’ve diagnosed extensor tendonitis.  It’s often caused by pressure from shoes that are too tight across the toe box, and I’m quite sure that my bike shoes qualify.  Tight calf muscles can also contribute, and some aggressive tiger tailing that night did release some alarmingly tight muscles there.  I’ve been icing my foot in the evenings, which seems to help for at least an hour or so following.  After 3 days, though, walking still hurts and running doesn’t feel like a remote possibility.  I also obviously can’t bike, and strapping my feet into the rowing machine seems like an equally bad idea.  I did a solid strength training session yesterday, but I’m at a loss for other cross-training options.  If nothing else, this may motivate me to sign up for a pool membership this weekend.

I’m trying to stay positive–at least this happened in the off season and not right before a race–but having such limited workout options is making me a little crazy.  I’ve also realized that no matter how good of shape I’m in right now, I’m still a newbie at cycling and I’m probably in for a lot of the same frustrations I had when I started running.  Learning new things–it’s awesome, right?  This is all going to be worth it?