I wrote this post on Monday but neglected to upload it. So here it is…
Training has been going well even with my continued knee pain. I’ve continued to train but have focused on other aerobic activity instead of running to in an attempt to give my knees time to rest and heal. I completed my 7 mile run last night running straight through (no walking, just varying the pace). My knees began hurting after only a few miles, not so bad that I needed to stop but it makes me worried about 26 miles. After my run last night I iced my knees 2 times before going to bed and it seemed to help a bit. This morning my knees were only slightly sore and aggravated a bit going up and down stairs.
Today I placed a rush order for Endura tape so I can try McConnell taping to help with the knee pain. My plan until the race is to primarily cross train, I will do a little running to test out the taping, and icing after all workouts.
Cross training over the past few weeks has consisted of cycling and elliptical machines – they are both fairly easy on my knees but irritate the neuroma in my right foot. There are a few other cardio machines that I’m going to be trying out and I hope to find one that gives me a good workout without irritating my knees or my feet. On the technical side I know that 2 weeks off wouldn’t actually decrease my conditioning but psychologically it would hurt me.
Currently I’m putting all my energies into strategies to finish the race (at this point I know that my knees may hurt during the race but I’m confidant that they won’t suffer any permanent damage).
Thursday, September 27, 2007
Monday, September 10, 2007
Conquering 20 miles
Well, it almost conquered me. I set out early this Sunday for my last really long run before the marathon, 5:00pm (I planned to leave at 4:00 but mapping the course and placing the Gatorade bottles slowed me down). To make a long ordeal short I’ll first state that I made it the 20 miles.
Elaborating on that I’ll start my saying that in many ways it was easier than the 18 mile run I had a few weekends back. I woke up Sunday morning feeling great but a little anxious concerning the 20-mile run I was to face later in the day (all my training runs in the past 2 weeks went well but my performance on my 18 miler made me worried). The run started well, I decided to run an elongated version of a course I’ve been using only in reverse (for safety reasons mainly, I wanted my actual road running to be in day light and after dark running on sidewalks as much as I could). At 10 miles I was feeling pretty good, tired but pretty good. By 14 my left knee began hurting a little bit (I felt it earlier than this but wouldn’t really call it painfull). By 16 it really began hurting, mainly around the kneecap (mostly right below it and on the outside area). At 17 miles I was in some trouble, for this run my knee hurt more when running than walking (and I mean really hurting – almost falling down hurting). I discovered that I could run about 20-30 paces without increasing the pain too much and that I could walk pretty fast without to much pain. With this discovery I focused on counting steps – 10 steps with the left running than 10 walking – and tried to increase it when I could. Eventually I made it home – total time about 4:35.
Today, Monday, my knee’s still hurt a little (actually my right more than my left). I decided to do a little exam on both of my knee’s – it seems that both knee caps are a little tender on the end closest to my feet (inferior pole of the patella for any other doctors out there). After my run, and this morning, going up and down stairs increased my knee pain. I tested my hamstring and quad strength at the gym and determined that my hamstrings are about 60% of my quad strength (I expected higher).
From my own determination (and just remember that the adage “A lawyer that represents himself has a fool as a client”) I would seem to have “runners knee” also known as Petallofemoral Syndrome. To be certain, I plan on having Dr. Stephanie Easterday-Bartuch look at it tomorrow afternoon.
In case you may be concerned, YES I will still be running the Chicago Marathon and YES I will finish it (even if I have to limp over the finish line). I have always believed that the Marathon (as an event) is a test of will as much as conditioning – I have always been most inspired by those people who have dragged themselves over the finish line even if it meant crawling
I have talked to a few friends and acquaintances early today about my experience last night and while supportive one thing I have heard repeatedly is “just shows you we’re getting older”. I want all of you to know that is not something I accept – I have patients that accept all sorts of joint pain when they are in their 30’s because they think they are getting older yet I have other patients in their 70’s and 80’s who want my help getting rid of their back or ankle pain because it’s getting in the way of doing what they like doing (they don’t accept pain and dysfunction and are determined to live and enjoy life). I can say that I almost gave up running after High School because of hip pain and a popping/snapping feeling in my hip when I ran. Later I learned that simply stretching my IT band fixed the problem.
Don’t let pain prevent you from staying active and reaching your goals – find out what’s causing the pain and fix it.
Elaborating on that I’ll start my saying that in many ways it was easier than the 18 mile run I had a few weekends back. I woke up Sunday morning feeling great but a little anxious concerning the 20-mile run I was to face later in the day (all my training runs in the past 2 weeks went well but my performance on my 18 miler made me worried). The run started well, I decided to run an elongated version of a course I’ve been using only in reverse (for safety reasons mainly, I wanted my actual road running to be in day light and after dark running on sidewalks as much as I could). At 10 miles I was feeling pretty good, tired but pretty good. By 14 my left knee began hurting a little bit (I felt it earlier than this but wouldn’t really call it painfull). By 16 it really began hurting, mainly around the kneecap (mostly right below it and on the outside area). At 17 miles I was in some trouble, for this run my knee hurt more when running than walking (and I mean really hurting – almost falling down hurting). I discovered that I could run about 20-30 paces without increasing the pain too much and that I could walk pretty fast without to much pain. With this discovery I focused on counting steps – 10 steps with the left running than 10 walking – and tried to increase it when I could. Eventually I made it home – total time about 4:35.
Today, Monday, my knee’s still hurt a little (actually my right more than my left). I decided to do a little exam on both of my knee’s – it seems that both knee caps are a little tender on the end closest to my feet (inferior pole of the patella for any other doctors out there). After my run, and this morning, going up and down stairs increased my knee pain. I tested my hamstring and quad strength at the gym and determined that my hamstrings are about 60% of my quad strength (I expected higher).
From my own determination (and just remember that the adage “A lawyer that represents himself has a fool as a client”) I would seem to have “runners knee” also known as Petallofemoral Syndrome. To be certain, I plan on having Dr. Stephanie Easterday-Bartuch look at it tomorrow afternoon.
In case you may be concerned, YES I will still be running the Chicago Marathon and YES I will finish it (even if I have to limp over the finish line). I have always believed that the Marathon (as an event) is a test of will as much as conditioning – I have always been most inspired by those people who have dragged themselves over the finish line even if it meant crawling
I have talked to a few friends and acquaintances early today about my experience last night and while supportive one thing I have heard repeatedly is “just shows you we’re getting older”. I want all of you to know that is not something I accept – I have patients that accept all sorts of joint pain when they are in their 30’s because they think they are getting older yet I have other patients in their 70’s and 80’s who want my help getting rid of their back or ankle pain because it’s getting in the way of doing what they like doing (they don’t accept pain and dysfunction and are determined to live and enjoy life). I can say that I almost gave up running after High School because of hip pain and a popping/snapping feeling in my hip when I ran. Later I learned that simply stretching my IT band fixed the problem.
Don’t let pain prevent you from staying active and reaching your goals – find out what’s causing the pain and fix it.
Monday, August 20, 2007
18 miles
Finally made the run last night – in the rain. I originally scheduled it for last Sunday but the weather forecast was a bit discouraging, 95 and humid, as a result I’d thought I’d err on the side of caution. As it turned out the temp was actually around 85 and I would have made the run except that I wasn’t prepared mentally.
The run itself started out well, except for the rain and the fact that the pullover I used wasn’t at all waterproof (oops). The first 6 miles went fairly well but after about 8 I was starting to drag a bit and after 10 my knees were hurting. I must admit that there were many times that I was challenged to cut the run short or just walk the remainder but I persevered by putting it down as a test of will (of course it helped that walking actually made my knees hurt more and I just wanted to get out of the rain and running was faster).I used a 4 minute run 1 minute walk interval and only lost ½ pound over the run due to good hydration.
The run itself started out well, except for the rain and the fact that the pullover I used wasn’t at all waterproof (oops). The first 6 miles went fairly well but after about 8 I was starting to drag a bit and after 10 my knees were hurting. I must admit that there were many times that I was challenged to cut the run short or just walk the remainder but I persevered by putting it down as a test of will (of course it helped that walking actually made my knees hurt more and I just wanted to get out of the rain and running was faster).I used a 4 minute run 1 minute walk interval and only lost ½ pound over the run due to good hydration.
Thursday, August 9, 2007
Joe Callahan
Last week I lost a good friend, Joe Callahan. I first met Joe 2 years ago when a trainer friend sent him over to me because of some arm pain he was having. After that first meeting I got to know him better and talked and trained with him at Cardinal fitness many times over the past two years. I regularly scheduled my workouts (when I could) to coincide with the times he was in the gym – he was great to talk to and I always learned something new whenever I saw him. He had a way of getting the most out of you in the gym.
Joe trained a number of other guys at the gym and as a testament to his knowledge and coaching you can see him coaching Devon McCord at the APA meet this spring when Devon set a new Illinois state Deadlift record.
Joe was always an inspiration to me with his dedication to training and his approach to life.
Joseph J. Callahan
July 31, 1944 - July 30, 2007
Joe trained a number of other guys at the gym and as a testament to his knowledge and coaching you can see him coaching Devon McCord at the APA meet this spring when Devon set a new Illinois state Deadlift record.
Joe was always an inspiration to me with his dedication to training and his approach to life.
Joseph J. Callahan
July 31, 1944 - July 30, 2007
Starting a Running Program
So far I'm currently on track with my milage for the marathon - I'm set to run 18 miles this Sunday (hope it stays cool that day).
For those of you who aren't currently running but would like to start I've put together a general outline on getting started as well as some links to helpfull sources on how to start running.
If you aren’t currently engaged in some form of exercise get yourself checked out to be certain that it is safe for you to exercise (see your family doctor or Chiropractor).
Get a good pair of running shoes, I posted a basic guide to choosing running shoes on July 2nd.
- If you have not run for a long time it is best to start out with walking.
Start with a time you can walk without trouble, whether it is 5 or 30 minutes (if 30 minutes is easy then you’ll want to progress to adding in some actual running). - Walk 5 days a week, if you are able to.
- When you add in running start with running about 1 minute followed by a 4 minute walk.
- Start easy and work your way up.
A few good programs for beginner runners are listed below
http://www.jeffgalloway.com/training/beginners.html
http://www.runnersworld.com/article/0,7120,s6-238-261--9397-0,00.html
http://www.trainingpeaks.com/hal/#HalHigdon
I personally find it motivating to have a goal for training, in the case of running a race. My goal is usually to beat or meet previous times or in the case of the marathon to actually complete the race.
If you are currently in good health a good goal is the Plainfield, Harvest 5k Run/Walk: http://www.plainfieldharvest5k.com/helix/index.php
Monday, July 23, 2007
New Personal Record
Prior to this year my personal best for distance running was 12.4 miles when I was in high school. Two weeks ago I beat that with a 14 mile run and this Sunday I was set for 16 miles. I made it – 16 miles – and I actually beat my time for 14 miles that I ran 2 weeks ago. Sunday was perfect weather for running and the run itself was very comfortable even though I had some knee pain the last 5-6 miles. Hydration was very good, my pre run weight was 164 and so was my post run weight (a first for me on a long run). I continue to use Gatorade on the long runs (I spike it with extra sodium and potassium to match Gatorade Endurance Formula – I can never seem to find it on sale).
Sunday morning and afternoon I was a bit worried due to feeling a little nauseous but I think now I was just worried over the run since my 14 miler 2 weeks ago was excessively hard. That Sunday (7/8) began very hot and I had to wait until about 7:30 at night for it to cool off a little so I could start my run. In addition to the heat I made one tactical mistake on Saturday (7/7) that led to that Sundays run being so difficult – I spent about 3 ½ hours digging and moving dirt in my backyard in the middle of the afternoon which used up a lot of energy and I also ended up with a sunburn (yes I did use sunscreen) which also sapped my body of a lot of energy. Even though I ran extra slow that Sunday it ended up being very difficult. I am happy to report that I made none of the mistakes that I made on my 14 miler and as a result felt great running 16 miles this weekend.
As my runs are getting longer it is becoming harder and harder to find courses that are long enough and safe to run on (we seem to have a lack of paths in Plainfield as well as lighted roads that are safe for running after dark). If anyone knows of any longer courses please email me at meehantp@netzero.net and I’ll post them on this Blog.
Sunday morning and afternoon I was a bit worried due to feeling a little nauseous but I think now I was just worried over the run since my 14 miler 2 weeks ago was excessively hard. That Sunday (7/8) began very hot and I had to wait until about 7:30 at night for it to cool off a little so I could start my run. In addition to the heat I made one tactical mistake on Saturday (7/7) that led to that Sundays run being so difficult – I spent about 3 ½ hours digging and moving dirt in my backyard in the middle of the afternoon which used up a lot of energy and I also ended up with a sunburn (yes I did use sunscreen) which also sapped my body of a lot of energy. Even though I ran extra slow that Sunday it ended up being very difficult. I am happy to report that I made none of the mistakes that I made on my 14 miler and as a result felt great running 16 miles this weekend.
As my runs are getting longer it is becoming harder and harder to find courses that are long enough and safe to run on (we seem to have a lack of paths in Plainfield as well as lighted roads that are safe for running after dark). If anyone knows of any longer courses please email me at meehantp@netzero.net and I’ll post them on this Blog.
Monday, July 2, 2007
Choosing the right shoe
Choosing the proper shoe for you is important whether you are a seasoned runner or just starting out (if you are just starting a running program your first step should be choosing the right shoe for you).
Overuse injuries are the most common injuries for runners to suffer. A well fitted shoe will help you maintain alignment in you foot, ankle and leg and as a result will help you decrease your chance of injury to your feet, ankles, knees, hips and even your low back.
Your best bet for getting the correct shoe is to go to the Naperville Running Company (or similar store specializing in running shoes), they have knowledge of the shoes available, what features they have as well as being able to analyze what you need so they can match you with the right shoe. Before going out to get fitted for a pair of running shoes I suggest you read this article: http://www.vpshoes.com/bestrunningshoe.htm
If you aren’t able to get to a specialized running store you can use the link below as a starting point for selecting the right shoe. Be sure to try on many different shoes to ensure comfortable and well-fitted shoe.
http://runnersresource.com/articles/shoeselection.htm
Provides a list of shoes based on your arch and body size.
Below are some general tips on choosing the right shoe as well as caring for your shoes once you have them.
- Try on shoes near the end of the day or at least after a lot of walking or better after a run (your feet are larger at the end of the day due to you’re being on them awhile).
- Running shoes should feel good when you first wear them, they don’t need to be broken in.
- Wear your running shoes only for running; if you want to wear running shoes during the day buy a different pair to walk around in.
- Unlace your shoes to take them off; don’t kick them off with your other foot (damages the heel counter).
- Replace your shoes at least every 600 miles (or 6 months), if the soles of your shoes are starting to break down then you are well overdue for new shoes.
- Washing your shoes in the washing machine can break them down faster so don’t do it, same thing goes for drying them in the clothes dryer (let them air dry if they get wet).
http://www.physsportsmed.com/issues/2005/0105/aspund.htm
Technical article on making a shoe prescription based on numerous factors. This article provides you with information to determine out what features you need in a shoe but doesn’t provide you with shoe names. Some of the links in this article are blind due to the age of the article.
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