This site is to update my progress on my marathon training and my fundraising efforts for the Leukemia and Lymphoma Society's Team in Training. You will get to know me and my brave friend, Mikey, who was diagnosed with leukemia when he was three.
Mid-40's after weeks of below freezing weather (many of which were below zero).
Wow, it was nice to run outside again! I know I've complained in the past about running in the slushy, messy snow and stepping on hidden uneven ice patches, but today I loved every second of it. There was still about four inches of snow on the bike path so I had to lift my knees high, which completely exhausted me. I still enjoyed it and splashed in every icy puddle I saw!
After the first 1 1/2 miles I didn't know if I could continue back through the snow, so I decided to run on the roads. It was slow going, and I really had to push that last mile. But I am completely happy with my run and I feel great. Can't wait for the even nicer weather tomorrow.
Here is an easy way for you to help with my fundraising efforts for LLS's Team in Training and get some yummy food. On Wednesday, February 23rd, Max & Erma's will donate 20% of your bill. All you have to do is print the following flyer (right-click and select Print Picture) and present it to your server. There is even a second flyer for you to give to a friend or family member.
Here are the address of the participating Max & Erma's:
As with any sport, there is a code of etiquette when running. There are basic things you can do to keep running enjoyable for everyone, because unless you own a private track or road, you have to share the space with others.
Just like when you are driving, stay to the right so there is room for others running in the opposite direction or for those wanting to pass.
If you run with other people, keep to two people across, again, so there is room for others running in the opposite direction or for others to pass.
If you want to pass someone, announce yourself. There is nothing worse than being started by someone passing you. A polite “On your left,” or “Passing on the left” is sufficient. Make sure to mention which side you are passing on (just like when driving) so that the person you are passing can move over if necessary.
If you like to listen to music, make sure you can still hear what is going on around you. You want to be able to hear someone passing you or traffic on the road.
If you like to run with your dog, the dog should also stay to the right, and keep your dog leashed! Even if your dog is the sweetest thing in the world, other people’s dogs may not be friendly. A loose dog that suddenly lunges at another runner could either scare the runner (not everyone likes dogs), or cause them to miss a step and trip. Leashing your pet keeps everyone safe.
Also, pick up after your furry friends. There is nothing worse than having to dodge landmines.
Finally, acknowledge other runners. A small smile, nod of the head, or a simple “Hi” goes a long way. It is just polite, and it really makes you feel good, like you are part of an exclusive club.
Follow all posted rules for parks, trails, and roads. Run against traffic and stay to the side of the road. Remain on trails. Running off trails could damage delicate flora. Wear reflective clothing when it is dark. Etc.
Use your common sense and treat others as you would like to be treated. Running should be enjoyable for you and everyone else out there.
I know it has been quiet around here lately, but I've been super busy training with increased miles, water running, and P90X! Not to mention meeting with a nutritionist who is helping me get the proper proteins and carbs for training for a marathon (which I will go into more details in another post). Unfortunately, all of my activities came to an abrupt halt a week and a half ago. I came down with a bad case of bronchitis which turned into pneumonia, so no running for me. I've been so weak and tired that I could not even summon up the energy to write a post. However, that is not a good excuse for my neglect, and I was reminded of that when I received the profile of Olivia. There are kids out there fighting for their lives against leukemia with little to no complaint. They are not giving up. They are not sitting around whining. So it is time for me to get off of my butt.
In an earlier post I mentioned meeting the Cleveland Team in Training Honored Hero, Olivia. Today, I'd like to tell you a bit more about her.
Age: 12
Birthdate: April 23, 1998 Diagnosis: Acute Myelogenous Leukemia (AML) Diagnosis Date: April 2010 Current Status: Finished chemotherapy in November 2010. In Remission!
Parents: Karen & Gus
Siblings: Daniel, Claire & Anabel Favorite Activities: Skiing, Pottery and playing with dogs, especially Border Collies Favorite Sports: Volleyball Favorite Book/Movie: Harry Pottery Series & TV Show The Nanny Favorite Foods: Grandma’s Lebanese food
The free video editing software I have only has the very basic features, so I’m not able to point things out like I wanted. (I guess that is why the software is free.) I was able to slow down the recording. Hopefully, you will be able to better see what I explain.
In a normal running gait, your heel hits on the outer side first and then rolls toward the inside. As the heel starts to lift, the foot rolls back out so that the ball of the foot is flat on the ground providing the spring necessary to propel forward.
When I wore my clearance, “running” shoes, I did not have the adequate support, so my foot remained rolled in too long. I was already starting to spring forward before it rolled back out. This put extra stress on the fibula contributing to my break. The sports medicine doctor already figured this out before the gait analysis.
There was one new thing discovered that also probably contributed to the break. There is a weakness in my hips. The weakness is shown by the way my hips dip when I run. Normally, the hips stay in a horizontal line – parallel to the ground. On this video, you can see that my hips dip down into a 45-degree angle when I run. This also places stress on the fibula. I had the perfect triangle for a break – lack of experience, wrong shoes with an overpronation, and weak hips.
What does all of this mean? First, I restarted running gradually. I used the elliptical a lot and completed just a few short runs every other day. I slowly built up to a mile. The movement of my ankle was corrected by purchasing the proper running shoes, and the physical therapist prescribed strengthening exercises for my hips. Nothing that can’t be corrected.
I am now up to fifteen miles a week, but I still keep the running to every other day. On the off days, I cross train with P90, elliptical, and water running. The cross training helps me continue to work on the cardio and work my muscles without the added stress of continuous impact.
Here is a set of photes from the Team in Training run at Bonnie Park on December 18th. This was a special run, because our team honoree, Olivia, was there. Olivia was diagnosed with Leukemia in the spring of 2010 and was only just released from a long hospital stay in November.
Thanks for coming out Olivia!
The Team in Training with honoree Olivia (she's the one in the yellow coat) and her family
Coach Jim
That's me! I'm still smiling because it is only a half mile into the run =)
The next part to my recovery was going to a physical therapist. In the initial consultation him to gauged the strength in my entire left leg and study how I walk. The physical therapist I went to is also a marathon runner, so he took the time to study that shoes I wore when I broke my ankle and the shoes I purchased to continue my training. He showed me how the clearance-rack, Reebok “running” shoes did not have the support I needed for my overpronation by folding them in half. He then tried to do that with my Mizuno Wave Alchemy 10 shoes. He couldn’t even make a crescent shape out of them. He explained that because of how I walk, I put stress on the outside of my ankle, and without the extra support in my shoes, running creates excessive trauma.
He then had me do several exercises to test the strength in both of my legs and core. He discovered that my right side was slightly weakened too and that I needed to strengthen my core at the sides. All of these muscles are related and each affects other. If the muscles are not strong then extra stress is placed on the bones. So running requires not only cardio training, it also requires strength training. He gave me several exercises to complete each night.
The key to making physical therapy work is to complete the exercises as often as prescribed. The exercises are not difficult nor do they require much time. The problem is that it is so easy to talk yourself into skipping one evening, but then that one evening turns into a second, and so on.
As my strength returned, the physical therapist gradually increased the frequency and distance of my runs and suggested several cross training possibilities for my non-running days (I’ve sign up for a water program for runners). He also completed a gait analysis to make sure that nothing else in my running style would contribute to further injury.
What a concept. Treat the current problem, but also look for the cause of it and take preventative measures to avoid future injuries! Who would have thunk it?
The final prognosis is I am healed and able to start my regular marathon training schedule.
The physical therapist was kind enough to provide me with a copy of my gait analysis and walk me through it. I’ll post that video and explain what he told me in a separate post. First, I have to figure out the video editing software.
