Finding that edge between pain and progress

After running 5 miles on Tuesday, which is a "long" run for me at the moment, I figured I would do something a little bit shorter yesterday.  I tossed on my Vibram Five Fingers (after all, it was just going to be a short run), and headed out.  I ended up doing 3 miles, although I had only planned on 2.  My calf muscles never crossed into pain, but were tired by the time I got home - but some quick advice from a friend (Ice, and Roll on the foam roller!) helped me ensure that today they would just be tired, as opposed to crippling pain.  It is amazing how much better it feels to run in them. I averaged 6.9 mph for the run - significantly faster than any of my other runs.

An interesting thing that I noticed while out on my 5 mile run, which I verified yesterday on my 3 miler.  My "traditional" style of running - I don't really use my calves.  My thighs do all the work, while my calves stay at the end of my legs with enough control to not be flopping around like a dying chicken.  This also explains

Milestones

I think every sport, perhaps every activity, has it's milestones that we strive to reach.  When we pass these there is a sense of accomplishment, and a setting of that new goal to reach.  In baseball, it might be a certain batting average.  In a drive across country, each state that is entered.  And in running our milestones are usually.. well.. Miles.  Most runners I know see the 5 mile distances as being noteworthy milestones.  5 miles, 10 miles, 15 miles, 20 miles that can be run without stopping (or perhaps run without causing pain, or in a certain time..)  Last night, I ran over 5 miles - with no crippling pain during or after.  For those that have been following along, you may recall that I ran 5 miles on March 16th, but then had fairly crippling calf pain that kept me from running again until March 24th.)  This is also important as my best friend and I are going running on saturday to do five miles.  I thought it might be important to be sure I could actually run that distance.

Workouts and varieties of exercise.

So, I have (obviously) been running in an effort to increase my abilities, stamina and speed.  But, like most people I am an instant (or quick) gratification sort of person.  I would like to grow stronger, lose weight and run further NOW.  (This probably helps to explain how I manage to over do it and cause myself injury on a regular basis.  My wonderful wife put a lot of effort into keeping me from hurting myself just after my surgery.)  I started to do some research into exercise programs that could be done at home to increase my strength and lose the girl-scout-cookie fat that likes to stick to me.  There are three main ones I have looked at so far: P90x (heard incredible things from several people on this), Cross Fit (I have come to the conclusion that this is something like a cult and you can't figure it out without help.  I have no idea what the "exercise of the day" is, or how you find out) and Insanity (I liked the commercials).

My first priority is that it has to be able to be done on my own, at my house on a varying schedule as my family's schedule is anything but consistent.  The second aspect is that it can't require much in the way of the equipment.  I don't have the money to buy much equipment, nor the room to store it.  And third, it has to be something I will actually do.  Unfortunately this one will only be tested by time.

Lack of pain is very.... pleasant!

So, I have mentioned my on-going calf-pain here in the past.  Well, I don't know how or why, but it seems to have settled greatly.  I got on my Dread-mill this morning and did 1/2 of a mile barefoot, and then 3.5 miles with my traditional-style running shoes with NO pain.  Granted I have been taking it easy, using the KT Tape and running only short distances - but the complete lack of pain took me by suprise - in a pleasant way!    If we hadn't had to rush out to my son's Odyssey of the Mind competition - I probably would have done 5 miles with my shoes on... In otherwords, I probably owe my son a large thank you for keeping me from over doing it to much today.

I have felt some pain over the last week-week and half where I had surgery in January.  From my reading online, it seems that about 10-15% or up to 25% (depending on the source) of people that gave open inguinal hernia surgery with mesh repairs end up with ongoing pain.  I plan on going in to talk to the doctor since it has been shy of three months, but it doesn't seem to be getting any worse, even considering the mileage I have been doing.  I will not be happy if I have to stop running, but considering that it isn't getting worse, I'm not too worried .

KT Tape and Taking it easy...

So my free samples of the KT Tape and the Rock Tape did arrive last week, I apologize for slacking and not mentioning it sooner.  The Rock Tape company sent me two excellent little sample packs. Bright red tape with their logo on it.   Then, two days later the KT Tape arrived in the mail.  And they sent two full size BOXES of tape.  I was pretty excited to try it out - so my wife helped me put it on (ie, i stood there while she put it on.  I decided to go with the KT Tape, as there was more of it - so more room for error and wastage.  We followed an easy to follow instructional video.

It was interesting, as it seemed to help.  I won't lie - I didn't really expect it too and was pleasantly suprised.  The tape did start to peel off in 1.5-2 days (tried two different applications).  As an addtional test, I then took the tape off for a couple of days.  The pain in my calf definitely came back faster while I was running, and lasted longer as far as healing/recovery.

Domino Effect.

When one domino falls, the next one will go with it... and the next one.. and the next one...

For many people the "Domino Effect" is very real and noticeable effect.  I know if I have a bad day, I rush around - I may not shake that grumpiness for a while.  Since I am in a "funk" - I don't pay as much attention as i might, going through my morning routine.  This could (and often does) lead to spilling my coffee, not paying attention and having to re-write an email several times, etc, etc, etc... Turning what started out as a simple "waking up late" - to a bad day, as I let each thing effect the following thing.

Running and working out, it's not hard to see this in effect also.  Starting with the bad --  If you skip a planned workout on monday, then on Tuesday it may bother you, encouraging you to go work out.  But if I miss Tuesday, then weds. becomes much harder to get off my butt and go.  Thursday?  probably not going to happen either.  I have talked to other people with "plans" on getting in shape

Climbing Hills Raises the Level of Fun!!!!

Ok.. So most people don't really view hill running that way,  but "back in the day" when I ran Cross Country, I used to love hill running.  In a race, it was a fantastic time to pass people.  I would come up from behind, seeing another runner bent forward, slowing down, gasping and wishing that they were anywhere on the course - but a hill.  As I approached, I would stand a little straighter and speed up as I hit the hill.  As I would pass them, you could hear comments, gasps of surprise and depression - basically you would mentally beat them by blowing them away on the hill - or even worse, bursting over the top.  (Thanks Mr. Hyland for teaching that!) It could be better than passing the person in the last 10 feet of the race!

Most people, especially if left to train on their own, have a tendency to avoid hills as much as they avoid speed work.  They are far more work, less fun and wear you out in no time.  But these things are the very reasons to DO hill workouts.  Something to think about - many races have hills, and if you don't train on them, how can you run a race on them?  Especially if it is a half marathon or full marathon?  Not to mention the obvious benefits to strengthening calves and quads! (one good hill workout lets you know you are indeed doing THAT!)

I started thinking about my training plan for the Marine Corps Marathon, and realized that I didn't know what sort of hills were on the course. 

Pain, a good teacher...If you can figure out the subject!

I wrote a while back about Dr. Lieberman's research on running styles.  That knowledge brought me to researching barefoot running and VFFs, which in turn lead me to major calf pain.  It seems I am just like every other runner in the world - sure that I would be able to go further than they suggested and not have crippling pain, and being wrong about it.

Of course, I learned my lesson right off and didn't repeat my mistake.  Alright, I admit it, I MAY have tried the same thing a few times thinking the results would be different.  But in my defense, I had to figure out WHY it was causing me pain, so that I could fix that aspect of my running.   I also didn't stop to think that I was coming back from surgery, which may have changed my gait.  Nor that I was coming back to running from several months of forced inactivity.  Nor that I was trying to learn a new way of running, in a completely different type of shoe.

Non-Once, but potentially future runners..

I had an interesting conversation with someone last night.  They were telling me that they WANTED to be a runner (had even said as much to their husband), but couldn't see it ever happening.  When I asked why, they were unable to really answer.  The only thing they could say is because the wouldn't.  After, the required <X Body part> hurts (to which I suggested looking into Chi-Running - similar in style to what i am working on), it was simply because she wouldn't do it.  Couldn't see herself as a runner.

I wish it was possible to really explain to non-runner (or want-to-be runners) what it is like.  I have heard poeple say "Why run a 5k? I know I'm not going to win - I'll probably be last."  These people don't realize that the last person to finish, finishes to the crowd's applause.  We grow up in either our "everybody wins" or "second place is the first loser" culture - but don't really grasp the idea of racing/competing against one's self.  I know for me, I am bummed that my times are going to be slower than they were last year.  I'm not the least bit concerned with where I place in the pack, just that I won't be as good as I was then.  Even with this consideration, I am still going to run road-races, and in my second one back, I will try to beat my time from the first one.  And in that first one? I'm just going to enjoy being out there again.

But how can you explain to someone that hasn't been there - no one cares how you do.  To runners, there are those of us that are out running the race that day - and then there are those that aren't.  I can only imagine that this becomes even more true, as the distance increases.  I know when I told other runners that I had crossed the "10 mile" distance in practice, it seemed to be a new club.. Those that run over 10, and those that don't.. And no one thinks more/less of anyone that has or hasn't done it, its simply something to be noted and proud of.  At least until I hit the 15 mile mark..

And how can you encourate someone to try?

Pain and Recovery

Anytime you start a new workout routine (or just happen to have a really intense workout), you are going to experience some muscle pain the next day.  Now this can be "Satisfying" in the "you know you must have worked hard" sort of way, but there is also the fact that no one LIKES to be in pain.  I've just picked up a "foam roller' (thanks for the Suggestion Christine!) that should help a little (in the same way a massage can).  I know that it definitely helped with my ankle, and loosened things up when I used it this morning.  The 4.2 mile run yesterday is the farthest I have run post-surgery and my body is letting me know it.  I am about to start a light run in my VFFs, probably a mile or so, to help me acclimate to them AND to loosen up those sore muscles.  A nice cardio workout using EA Sports Active 2 will round me out for the day.

 I have always felt that doing a little bit of exercise the next day can make the difference in the pain levels the  2nd day after working out - although it can be quite an experience exercising with those sore muscles.  From my limited experience, the worst thing I could do was nothing - as it would make the 2nd day even worse.

Video Games for fitness..

Its interesting the number of "Fitness" video games that are out.  Some are billed as such, and others have that "Benefit."



Nintendo of course seemed to start it off most effectively, with the Wii Fit - but ifyou recall they actually started the "trend" many more years ago than that.  Bandai released a game called "Family Fun Fitness - Stadium Events" in 1986 which Nintendo bought and re-released as World Class Track Meet in 1988 using the Power Pad. (for those that might have seen it in the news last year, this was the NES game that sold on Ebay for $41,000) 

Interesting that one of the first games released really seemed to be ahead of its time.  Dance Dance Revolution in all of its incarnations, uses a power pad of sorts, only this time around the idea has been a huge success.

For "Fitness" video games, we have a choice of games using the Wii Balance Board for the Nintendo Wii, the Kinect  for the Xbox 360, or the Playstation Move for the PS3.  Each one has their advantages/disadvantages.. There are also some games that are released with their own specialized equipment and can consequently be purchased for any of the major console systems - such as EA Active 2.

Each of the systems have a series of games, from Zumba variants, to the base Wii Fit plus, or Kinect Sports..  The question is - do they work?



Personally, I have done the Wii Fit Plus, EA Active, EA Active 2, Wii Sports.   They all seemed to burn calories - and were definitly superior to sitting on your caboose and playing - if your looking at calories burned in a time period.  But are they a "work out?"   For me (and my chief consultant - my wife) - we had some workouts on Wii Fit/Wii Fit plus where we worked up a sweat, but there weren't really any days that we were sore the next day from the video-game-workout we had done the day before.  BUT, it was fun.  The games were entertaining, in some cases challenging, and you didnt' feel like you were "Exercising'.  It strikes me as a great entry-level way to start an exercise routine - very low impact, and less likely to "Dread' doing it - due to the cute games that they have.

EA Active - did give us a work out - but on the Wii version you had to have the holster on one leg, and hold the other wiimote (obviously we had it for the Wii), so it wasn't the most convenient..  We didn't try this one out for long, so I can't give alot more input.  They did have an add-on program that increased the number of workout types that were available.



EA Sports Active 2 - This one I have done several workouts with - and I can feel it the next day.  You have NO doubt that you have had a great work out.  It is also definitly exercise, unlike the Wii Fit.  If you do the "routine" they have set up, and follow the program, it will give you a good workout plan - working out your entire body over the week.  It is effective enough (if you haven't been doing anything but minor running at any rate), that day after the Glut/Quad work out - hills are VERY painful, and your legs know they were in a workout yesterday.  It also includes a heart rate monitor - which (For me) can encourage you to push "just a little harder" to get into the next "level" of cardio-burn..

So why am I babbling on about Video Games (fitness or otherwise) in a blog that is about running, running items, and getting ready for a marathon?  Well, Running will make your legs strong, and give you endurance.  However, upperbody still needs some more work - and core strength is never a bad thing!  So, before justifying the cost of a gym (will I go?), I am using the EA Sports Active 2 at home - as additional exercise than running.  I was definitly sweating, tired and sore yesterday while I was doing it.  Today? I could feel that I worked out yesterday - so this might be a good non-running day workout!  Plus, it is easier than just doing cardio, or watching a movie - as its more interactive.  They also vary WHAT you do, and even the day's "theme" for the exercises.

So yet again, its a win for technology for creating tools that can make video games that don't make us quite so flabby -as well as making actually working exercise games that burn calories, create sweat and (hopefully) help get you in better shape!

Taking it slowly...

One of the biggest problems in stopping any form of exercise, is how much strength/speed/endurance you lose.  While in the past I have been able to blame this on being lazy, my injury - followed by hernia repair surgery - have kept me from doing anything physical for far to long.  I had to stop karate, couldn't run, couldn't do any exercise for fear of making the hernia worse (not to mention how much it hurt), or after the surgery, so as to not cause it to reoccur. 

Well, it has now been 2 months and 4 days since my surgery, and 5 (or so) months since I was in my last stages of running - when I was able to run through the pain.  Because of the short time frame, a part of me feels that I should still be able to go out and run 13 miles like I did in November.  Unfortunately, my body doesn't agree.  When you add in the trying a new running style, and completely different running shoes - my body REALLY doesn't agree.

So, I am attempting to take it slowly this time.  I learned last saturday that trying to run 4 miles in the VFFs at this point was a huge mistake.  I found this out at 2.4 miles, when I came off the top of a large hill turned a corner to head down hill - and my right calf was in agony. 

This might be a good time to pause and mention that I have the greatest wife in the world.  No seriously.  I have heard other husbands say it, but my wife got up from a nap, gathered the kids into the car - and came and picked me up - 2.4 miles from home.  After finding out I could still walk we did some grocery shopping -but still.. This woman came and saved me a long painful walk home.   I have the greatest wife in the world... Now back to the subject at hand.

So, considering I have basically tried to do the same thing a couple of times and ended up with bad results, I thought I might try something different.  I am cutting back my attempts at mileage in the VFFs.  Today I did 3  miles on the Dread-Mill in my Asics.  I wanted to run further, but my calf was a little sore even before I ran, so I didn't.  I wanted to run in my VFFs, but figured 3 miles in those would be a bad idea.  My goal was to run 2 to 3 miles, then see if I felt well enough to do a mile or so in my VFFs. I wanted to, but decided discretion was the better part of valor.

So maybe tomorrow, before doing my cardio work out, a mile or so in the VFFs might be in order. But for tonight, finishing off the evening with a wonderful sandwich!  Hummus, chicken, swiss cheese, green peppers, onions, cucumbers, sprouts and lettuce inside of a whole wheat pita!  (I may not take the best pictures of food -but it was tasty!

Rocktape.. Another new experiment.

I have mentioned my calf pain here - and how it has limited my distance.  For example I can do 4 miles in conventional running shoes - This will lead to muscle fatigue and soreness the next day -but not major pain. 2.5 miles in the Vibram Five Fingers puts me limping that day, not running the next day, and possibly the following one as well - but only in one leg.

I posted on a Vibram site and someone suggested I try "RockTape"  - based on what i have read online this is some snake oil..  There are alot of claims that it has helped various people with various types of pain. Their website shows how to use it, and explains that you should leave it on for a couple of days as it works during the work out as well as helping you recover (now doesn't this sound like good 'ol fashioned Kilmer Swamproot?)  Not being one to really believe such claims, but also WANTING to believe such claims - I conintued to see what i could find online.  And Woo hoo!! Free sample!  On the daily mile - Greg from RockTape said:

"So here comes the spam (i prefer offer)! Send us an email to admin at rocktape dot com and we'll let you try it for free. No scam, no money, no nothing. Totally free."

Only it was 11 months ago.  So I sent an email off - as if i can try it for free it is definitely worth looking into!  Unfortunately it doesn't seem to be sold locally. Their Prime competitor seems to be "KT Tape"  Which doesn't seem to sell itself as the cure-all that RockTape does.  That is sold locally at Dicks Sporting Goods - so I may try and pick some of that up to try it as well.  Apparently the basis of both is kinesio tape, used by physical therapists and chiropracters to help treat ailments, and athletes to help with recovery by helping to support and stabalize joints and muscles.

Hey, if it lets me run further with less pain - its certainly worth looking into!

Running.. it isn't enough..

So, I have been running lately - but I don't htink that is quite enough to really prepare myself for the marathon.  So here are some other things I have been contemplating:

Dieting - It is easier to move a lighter weight, then a heavier weight (see what public schools taught me?)  So, I have started using "calorie counter" on my phone to track what I eat.  This way I can try and get rid of the spare tire I have been working on.. After all, spare tires are for cars and bikes - not runners.

Core Strength - Well, like most people - I hate situps and pushups.  But they are two great methods for working on core strength so I am beginning to implement them into my daily routine.  I have tried the "hundredpushups.com" and "twohundredsitups.com" challenges in the past - but never finished them.  I think it is time to revisit this. 

Other workouts - I won't join a gym at this time - because I don't think I will go.  When I can consistently get up and run at 5am every morning (or 3-4 times a week), I will revist the idea.  But, we do have EA Active 2 for the PS3.  Suprisingly this does a great workout - including core as well as various muscle groups.  This is going to become my non-running day workout.

Overall, I hope that the marathon preparations will not just let me run 26.2 miles - but will put me in fantastic shape!

Hills... Equal to more mileage/pain...

Hmm..  So it was beautiful today, and I took advantage of that - to take  nice run.  I went with the Vibram Five fingers - and it was nice..  There is just something very different about running in these.  I could feel it along the bottom of my feet - some tendon/muscle/something - that almost seemed tight.  With some time - it took care of itself (although i can still feel it now).  I decided on a four mile loop in the VFFs, although I suspected I was going to feel it at the end of the run.  One of the nice things about this particular loop - is it has a really nice hill in the middle of it, one that my old cross country coach used to torture us with.  I didn't stress myself going up the hill - took it nice and easy although it was definitely not "simple" - could feel it as i went..

The problem was when I reached the top of the hill - it hadn't occurred to me how much more running up hill could stress the calf..  I had run 2.3 miles at that point - which was the limit of what I had been able to do pain-free until then... and it seems it was or should have been the limit today too.. luckily my wife was able to come get me... the problem is these feel so good to run in - it is so easy to over do it.. and unlike sdealing with some minor sore ness the next day - since it is using muscles  differently than they ever have been - the pain is far more immediate..

So, it looks like tomorrow's run will be in my ASICS..  unfortunately.

Wonder if I can come up with a way to carry my normal shoes.. could run for 1.5-2 miles (gradually increasing it over time) and then swap to my ASICs, and carry my VFFs..

hmm.

Calf Pain

So, I love running in my vibram five fingers.. It really forces me to change HOW I am running. It also makes the entire process more enjoyable!  Something about the change in the way my stride works improves the experience - But there are some unfortunate side effects to them.

All of the reading i did online before i really started going - and everyone warned against "too much too soon" - so I have been trying to take it easy.. I started with 1/2 a mile and worked up (for the most part).

My right calf has been KILLING me. Yet, I didn't feel that I had done much beyond what seemed reasonable - and not by a runner's stand point. It turns out that when learning to run barefoot, or in VFF's - that if one doesn't actually let their heel hit the ground, the calf muscle gets an INCREDIBLE workout.. in otherwords - agony. So, rather than running in my VFF's full time and being limited to a mile or two - i have begun to do a couple miles in my old running shoes, then switch and concentrate on making sure that right heel touches the ground!!

It took alot of research through various forums and websites to find that one gem of wisdom. I knew I was doing something wrong, just couldn't figure out what it was!

Marine Corps Marathon Registration

 So.. I have decided it was time to live one of my dreams that I have had since Highschool, and signed up for the  Marine Corps Marathon. Some background may be in order.

Personally, I served four years in the United States Navy working side by side with Marines, while my father served in the Marine Corps (Which is where he met my godfather - also a Marine.). My best friend - served in the Marine Corps. When I was in highschool, I ran cross-country - and talked of "Some day" doing a marathon. In fact, I decided it was going to be the "People's Race" (as the Marine Corps Marathon is called - it requires no qualifying time and is simply a first come, first serve - sign up.) So since It was half my life ago that I decided to do this - I felt I probably should do it sooner, rather than later.

The thought has really been running through my head that I should look stronger at this over the last couple of years. Last year it was held ON Halloween, and it didn't seem fair to do that to my children (6 and 8 years old at the time), Well, there is also the fact I wasn't in shape for it.. Nor had I registered in time.. But that's not really relevant is it?

This year, I they opened up the sign ups at 11ish on Feb. 23, and I signed up ASAP (I also signed up my best friend - yes he did know I was going to do so.) At this point, I have 240 days, 17 hours and 40 minute to get ready for it.

For further background - when i really decided I was going to do this - it was last year.. Which lead me up to the point that I worked my way up to running 13 miles in early November. I had some pain in the right hip area at the time, but didnt' really worry about it. After two weeks off I tried running again, and felt horrible pain.. After attempting physical therapy for a strained hip flexor.. well, it turned out it was an inguinal hernia. On January 6th, I went in for laparoscopic surgery.. That couldn't be done laparoscopically.. So recovery from the "open hernia surgery" has taken longer than I hoped. I am working my way back into running - doing some training in my Vibram Five Fingers (which i hope to be able to wear for the entire marathon by October) and some in traditional running shoes - as my calves aren't strong enough to do it all in my vibrams.

So this is going to be where I document my training.. my thoughts on it.. and even just input on shoes/water bottles/gel, anything else that seems pertinent..

So Currently I am doing most of my training on a dred-mill, but as spring approaches that should be changing!