Baby’s first cortisone shot

So I guess I’m a real runner now, having received my first cortisone shot about an hour ago.

A few weeks ago, 10 miles into a fast 15 miler, the top of my left foot started complaining. I thought I’d just tied the shoe too tight and had bruised it. But when I got home, there was a large, tender bump visible on the top of the foot, just under where the lace ties.

Over the next few days, the pain (and bump) flared up and subsided repeatedly. Sometimes it was quite painful to the touch (in which case I would huff Tylenol before running), other times it was barely noticeable.

It hasn’t been bad over the past week, but I went in to see my favorite local ortho/sports med. guy anyway this morning. Diagnosis: a cyst on my anterior tibiotalar ligament. Apparently all the rage among runners and ballet dancers.

I’m awaiting the advent of “cortisone flare” — the intensifying of pain 24-36 hours after the shot — followed by the promised cessation of pain. The actual cyst will also probably go away in a few weeks. If it doesn’t, I go under the scalpel.

At least I had the sense to do my faster track workout this morning. The next two days is all recovery running. Good timing, I guess.

Spring Race Training: Week 9

09spr-training-09Another good week for me. Here’s the blow by blow:

The recovery runs throughout the week tended to be on either end of the spectrum, with most runs having me feeling a little tired, and two in particular where I had that familiar run-over-by-a-truck feeling. It’s funny what a number those runs can do on your head; you think you’ll never feel good again and you ruminate on exactly how fast you plan to run in The Big Race, which seems patently absurd as you shuffle along at 10:30…

I’ve had enough of those exhausted runs over the past couple of months to know that I can go from ass dragging to perky in a mere 12-24 hours. So I keep the faith, do the run, and try not to worry too much. It’s easy to see which was which this past week: The slower afternoon times on Tuesday and Friday are dead giveaways.

As usual, I had three hard workouts this week. Or, let me amend that: I’d gone into the week thinking I had two hard workouts and one colossally hard workout. As it turned out, the big scary workout turned out to be a paper tiger.

Since Sunday was the scary day, intensity was dialed back throughout the week. The Tuesday general aerobic run was sans tempo miles. Still, I felt good on Tuesday morning and took advantage of that by running a speedy pace after a very gradual, slowish warmup of 2-3 miles. Thursday was a fun session on the track (did I just include “fun” and “track” in the same sentence?). I felt the effects of that effort 24 hours later on Friday evening, but I recovered in time for…

Sunday!! Sunday!! Sunday!!*

Sunday was the huge workout that, oddly enough, I’d come to look forward to rather than dread. It felt sort of like engaging in a science experiment of questionable wisdom:

Enroll as your subject a 43-year-old woman. Have her run 101 miles in one week, followed by 78 miles the next. Make sure a fair percentage of those miles are fast. Then put her in Central Park and make her run 6 miles up and down hills. Then have her race a 15K. Then feed her a little, and have her do another six miles on hills. Finally, feed her an enormous stack of pancakes, place her in a recliner and observe.

The effects, at least so far, have not been dramatic. My legs are a little sore today (duh) and I’ve got some sort of weird problem with my left foot (inflamed tendon or something) that I’ll get seen to this week. Other than that, the crushing exhaustion and compromised performance I was anticipating yesterday didn’t materialize, nor am I particularly tired today.

Week 10 feels like a cakewalk until, again, Sunday. A little tempo work tomorrow, a little speedwork on Thursday, and no doubles. Then, on Sunday, the race I’ve been eagerly anticipating: a flat 30K that, weather permitting, I hope to run at goal Mpace or faster (7:04). I’d love to break 2:11 (that would be 7:02) pace, but I recognize it may be too early to hope for that.

*Remember those monster truck show ads? Jonathan and I were so enamored of them way back when that we actually decided to go to one to see what they were like. It was in Madison Square Garden — an enclosed space to offer extra exposure to exhaust and deafening engine noise. When I went to the box office to buy tickets, the agent actually said to me, “Uh, these aren’t for you, are they?” This is probably the actual ad that drew us in.

Race Report: Boston Buildup 25K

This was technically a training run, but considering how useful this race series is for anyone in the tri-state area who’s training for Boston or another spring race, I’ll treat it as a race report.

I ran this race last year, also as a training run. It was my big 15 mile Mpace training run at the time, so I ran harder last year than I did this. I’m earlier in my training cycle than I was at this time last year, so I’ve not quite worked my way up to such lengthy Mpace efforts yet. The event takes place in Norwalk, CT and typically attracts around 150-200 runners. Whereas last year was quite cold, we had great (if a little warm) weather this year: low 50s at the start and overcast, although the clouds burned off for the second half.

For better or worse, I tend to have a selective memory about extreme changes in course elevations and physical pain. This race offers both in abundance! In fact, last year when I ran this race, I distinctly remember feeling something give in my calf on the worst of the early hills (Bald Hill Rd). That turned out to be the only time I’ve had anything resembling a real injury. Considering how bomb-proof my legs are, that’s saying something about this course.

Anyway, the race goes a little something like this:

First, you start on a nice downhill. This gives you plenty of opportunity to remain blissfully ignorant of the horrors to come, or obsess about said horrors, depending on your personality type.

Less than a half mile later, you have the first of the hills, a climb of around 120 feet over a third of a mile. Miles 2 to a little past the 5 mile mark are rolling. Then you hit the first of several big climbs that will take you up (or, rather, up and down) another 300 odd feet in elevation over the next 4 miles. I stupidly thought the worst of it was over just past the 7.5 mile mark, and proceeded to fly along on the extreme downhill, only to be met with an additional 70 foot climb for the first three quarters of mile 9. Then, at last (or so I thought), the climbing was over.

For the most part, it was. For the most part. There was ample opportunity to motor the downhills using what was left of my legs. But there are two nasty uphills later in the race: The first is a 85 ft climb over .25 miles at mile 12; the second a 100 ft climb, also very short and steep, at 12.5. Only then are you more or less home free.

regular-3-8-09-elevation-time1

Since this was a training run I didn’t race it all out. It was windy on the way out, which also forced me to take a conservative approach. On a course like this, trying to lay out a mile-by-mile pacing plan is pretty silly. I had no specific time goal, although I did want to maintain around a 7:20 average pace if possible, and beat last year’s time of 2:01. I managed a 7:22 pace, which was close enough. I wish I’d had more oomph in my legs for the last 5-8K, but I worked with what I had and did manage to pass about eight people (including three women) for that stretch. So I guess this course beats everyone up.

My watch read 16.2 miles, evidence of the piss poor job I did of hitting the tangents. The roads were not closed to traffic, so I figured since it wasn’t a real race for me, it wasn’t worth risking my life to shave some time off by veering back and forth across the roadway. Normally, I’m willing to risk maiming or death for a good time (and I do mean that in both senses of the phrase).

I made a token attempt at some cooldown running, giving up after a mile. Then scarfed down a high-quality bagel, which was documented by blogger Frank of rundangerously. It was a big photo opp day, as Jonathan and I posed with some of the other age group winners in the series in our free (bling) shirts before the race.

Me: Front row, far right. Jonathan: Back row, third from right.

Me: Front row, far right. Jonathan: Back row, third from right.

No official results yet, although my watch time was 1:58:48. Since the official results haven’t yet been posted I don’t know how I placed, but I think it was probably decent.

Update: Official time was 1:58:47, netting me 3rd in the 40-49F group and 13th Girl overall.

Spring Race Training: Week 4

09spr-training-04
This was a good week.

I’m going to try to make this short because:

  • I’m enjoying some red wine and it’s apt to take a toll on my writing and typing ability shortly
  • I’m roasting a chicken, which requires frequent attention, and — when combined with the wine — one major responsibility is about all I can handle
  • I’m waiting to watch my DVR’d Tyson Invitational (no relation to the chicken) and this post is the only thing holding me up

So here’s the Morse Code version, taken straight from the training diary:

Mon
Feel quite fatigued today, almost fluish.

Tue
Felt right again this morning. Did the run on the road and all the strides on the track. Did two extra since I felt so good. Leg issue is very mild, almost gone.

Wed
RHR back down to 45. Good run. Legs felt fresh and groin issue is very minor, almost gone. 1.5 fast miles were hard but not awful.

Thu
Leg sore at 5:30AM, but okay after some ibuprofen. Windy, cool run outside AM — very relaxed pace. Nice afternoon run, still very windy.

Fri
“Leg is still bugging me, so put off run until the afternoon. Used heat and Nabumetone in AM, which seems to be helping.

V. windy with headwinds of 17mph. Avg windspeed was 11mph. Felt like I had dead legs for the first one, then loosened up and the others felt better. I didn’t try to hold to the pace since the wind was ridiculous for half of each lap.”

Sat
Tired today and pace shows it. Fell down and bashed my hand and knee. Taking ibuprofen for the leg, which was back with a vengeance this morning.

Sun
Good run — had lots of energy and running the fast bit at the end wasn’t too hard. Windy in spots, mostly on the way out. Stomach a bit screwed up afterwards. Leg okay during run.

People, if you’re not keeping even a basic training diary, it’s high time you started. I can’t tell you how many times having even this sort of shorthand record has helped me pinpoint an issue, whether it be exhaustion, impending injury or run-of-the-mill training “staleness.”

This week was a real confidence booster because, I nailed all of my key workouts. The highlight was this morning’s 17 miler with the last two at 7:00 pace. At this point, running this fast tends to frighten other people on the running path. While I don’t do this deliberately, there is something satisfying about watching people do a double take and then leap out of the way as I pass. Jonathan’s passing them at 6:00 pace, and he says the effect is even more dramatic at that speed.

It was also a great week because I ran all but one session outside. At last! The snow is gone. Good riddance.

I’m playing it by ear with the groin thing. It doesn’t hurt a bit while running, and heat/ice/anti-inflammatories seems to keep it at bay. I’ve got a 90 mile week coming up with lots of faster running. I’ll see if it gets worse as a result and, if it does, go get it looked at. If it doesn’t get worse, though, I’ll live with it. I’ve trained with worse problems.

Also — this is totally unrelated — I want to sing the praises of an excellent shoe: Pearl Izumi’s Streak. I started wearing this for races and have been interested to see if it can hold up for the full marathon distance. I wore it for the 17 miler this morning and it was great for that. I’ll wear it for next week’s 20 miler. It’s probably the most comfortable shoe I’ve ever worn — it’s almost like running in a pair of slippers. I still love the Fastwitch 3 from Saucony, but it’s not quite enough shoe for 26 miles. This one may be the ticket. If you decide to try it, though, be forewarned: it runs very small. I have to wear a full size larger.

Week 5 features a longer tempo run, an 800m intervals session and a 20 miler, all totaling up to 90 quality miles.

Ibuprofen, how I love thee

My groin/leg thing is still an issue, which is sort of amazing. Or maybe not so amazing, since I give it a rest for a day or two and then whale on it again with a race or hard workout.

I’m reminded of when I was training for my very first marathon, a five month period in which I had nonstop shinsplints (or, rather, a wandering shinsplint) for four of those months. I just took ibuprofen constantly, sometimes ran in mild to moderate pain, and the problem went away.

In a way, this is not as bad because it doesn’t actually hurt while I run. It just hurts first thing in the morning after a hard run the day before, and only when I do certain things (like go up or down stairs, lift my leg over the side of the tub, etc.)

I could be an alarmist and take some days off, but I’m not inclined to. I just have a feeling it will go away on its own eventually, as every other quasi-injury has. Damned annoying, though.

A run down memory lane

My dad’s in town for the next week or so and last night we went in and met up for dinner. Over a meal and a nice bottle of wine, after discussing the stimulous package, the Madoff ponzi scheme and our upcoming trip to Oregon, the conversation turned to running (as so often happens). More specifically, my father’s previous life as a marathon runner.

Like me, my dad was a latecomer to running and ever later to the marathon party. In fact, our timelines are strikingly similar, with a few years of fitness jogging, followed by an experimental half marathon, then a full blown plunge into training for and racing marathons. We even ran our first full marathon at nearly the same age — he a few weeks before his 41st birthday, and I a few days before my 42nd.

When asked why he started running in the first place, my dad told us that he started right after he and my mother had separated (circa 1973). He’d moved across the bay into an apartment in San Francisco (an extremely spartan arrangement on Van Ness Avenue, right over the Silver Platter deli, and on the corner of a Muni bus line which was perpetually — and noisily — breaking down). Describing this two year period as the worst of his life, he recalled how he was working too hard and, in his words, “needed to do something.” With little disposable income, and this being years before there were such things as “gyms,” he turned to the relatively cheap (and infinitely portable) sport of distance running.

San Francisco is a great running city, and ran it he did. After a couple of years, he moved to Rome for awhile and ran there. Then he moved to New York, where he continued to run. By this time, a few years had gone by and running had become some combination of habit, addiction and outlet. These were still relatively early days (a time vividly chronicled in the documentary about Fred Lebow, Run For Your Life) and despite the presence of Rodgers, Shorter and other Olympic luminaries, everyday runners were still viewed as oddballs. In fact, he told us that when he first moved to New York (around 1976), he’d run around Central Park’s reservoir and would typically not see another soul.

Like so many of us who gravitate toward the marathon distance, he loved running long. We talked about the calming effect that such runs produce and how after awhile they become as essential as any other daily act, like eating and sleeping. As he talked, I remembered a few of the “running stories” he’d shared over the years, such as the one about a crazed hawk in Golden Gate Park that would dive bomb him every day. He must have run too close to its nest, and was as a result on its permanent shit list. The bird was so determined to scalp him that he took to running with a crowbar for awhile, and he’d bat at the bird whenever it attacked.

The other great story I recalled was his experience of running around the Circus Maximus in Rome. Ever the boy from the midwest, he was amazed at how many incredibly friendly young men would appear, seemingly out of nowhere, every morning. My dad’s a good looking guy (and had great runner’s legs). It took him a little while to figure out that he was being cruised.

His first half was the Hispanic Half Marathon (yes, it was really called that) in Central Park. He says he ran it and thought, “Well, huh, this is okay…” and immediately set his sights on running the New York Marathon. His first was 1978 — also Grete Waitz’s famous debut — although he finished about 45 minutes behind the pigtailed Norwegian.

He recalled how the network he was working for actually did a news story about him — the wacky newsman who runs! ha ha! — and he said he interviewed Fred Lebow several times over the years. He was right on the cusp of “jogging”s explosion in popularity and in fact proposed a book to his agent with the theme of “running around the world” — a collection of essays about his experiences of running in weird places (why am I thinking of Haruki Murakami right now?) — a sneakered travelogue of sorts. He was told no one would ever buy it as there was no market for it. If he’d only waited about four or five years…

Like me, my dad loved the training and the slow-build of excitement while doing all that preparation for one event on one day just once or twice a year. But, as a traveling journalist, he eventually found wearing the sometimes impossible reconciliation of rigorous marathon training with the long, unpredictable hours and constant travel required by his job. Somehow, once he was reduced to getting up at 4AM to run 55 laps around a Holiday Inn somewhere in Kansas, what had made it pleasurable (or even sustainable) had started to seriously ebb.

He would run a total of five marathons, with a personal best time of 3:14. While training for his sixth, the Marine Corps Marathon, he stepped in a pothole and tore his meniscus, necessitating total removal of the torn cartilage (knee surgery hadn’t quite evolved yet). With no shock absorber remaining, he never ran again.

I think of my dad when I run sometimes, how similar our paths have been, as are the particular aspects of running that motivate and gratify us. His interest in my running is genuine, never just polite. I thank him for that, as well as for the marathon-friendly genetics he seems to have passed along to me.

Spring Race Training: Week 3

09spr-training-03Week three was marked by two things: a continuation of my nagging right groin issue and a really good 20K race/training run on Sunday. I also unexpectedly reached, after five long weeks, my treadmill tolerance saturation point in dramatic fashion, stopping a 14 mile aerobic run at 13.3 miles, simply unable to take another minute in that room, on that contraption.

I hesitate to even call this a high mileage week since in just a matter of weeks my recovery week mileage will resemble what I ran and I’ll be hitting triple digit weeks again for the first time since the summer. But last week I ran a lot of miles, with all except the race run inside on the treadmill again.

Since my leg was still bothering me, I did almost all of my recovery runs at a ridiculously leisurely pace, skipping the strides as usual. I also skipped the 400m intervals in favor of giving my leg further opportunity to heal. I did feel quite good on Thursday, something that’s reflected in the pace at which I did my easy run.

I’m guessing that the extra helping of R&R offered by skipping the speedwork contributed to my good effort on Sunday, which I would characterize as something falling in between a training and a race effort. I raced about 75% of the course.

The good news is that we’re finally getting a spell of warmer weather. I can see our lawn for the first time since December. I’ve got a set of 1200m intervals scheduled for Friday and, unless we get colder temps plus precip again, it’s looking like I may actually be able to run them outside, on a snow- and ice-free track.

The next Mpace training run is in three weeks — the Boston Buildup 25K. I ran that one last year and, unlike the roller coaster course for the 20K, the 25K course is easy to get your head around, if not run: go uphill for sevenish miles, then go downhill for eightish miles. Total climb: +2,456; total descent: -2,600.

Week 4 is a recovery week, with just a little tempo running on Tuesday, one doubles session on Thursday, the aforementioned intervals on Friday and a fast finish 17 miler on Sunday.

The other side of the groin

I’ve learned a little about groin pulls this week. For one, I have a mild case. I trace it back to the half marathon in Central Park 11 days ago. A day or two after the race, I noticed a sharp pain in my inner right thigh whenever I lifted my leg, stepped sideways or went up or down stairs. (There go my hopes for a fabulous career in country step dancing.) Interestingly, it didn’t hurt while running. So I kept running.

It would get a little better after a recovery day, then I’d do a hard session (either a long run or faster intervals or tempo work) and the pain would be back the next day. On Kevin’s advice*, I skipped the 400m intervals I was scheduled to do today (and just did a 10 mile aerobic run), even though it was a lot better this morning. But the idea was not to irritate it again. And it is better still this evening.

In my web trawlings, I learned that exercising in extreme cold can cause it, which might explain why it’s never cropped up before despite lots of racing in Central Park in the past year or two. It was five degrees (windchill) that day, so it was bloody cold out there. I also learned that ice is recommended, although people find success with heat just before exercising. Before my 10 miler, I squeezed a hot water bottle between my thighs like an aggressive convention hooker this morning — and darned if that didn’t help quite a bit! Much more pleasant than ice too.

I’ll be doing a fast 20K run over a hilly course in Connecticut this weekend. I hope it’s better by then. At least I know it won’t be worse.

*Or, rather, upon my cajoling him into granting me a “get out of intervals free” card.

That which hurt no longer hurts

Specifically, my left shin.

In my brief history of competitive running, I’ve had exactly two incidents of “injury.” (The quotations denote the dubiousness of these having been bonafide injuries.)

In the first case, I suffered through the first four months of a five month training program for my first marathon with shinsplints. The cause was classic: I ramped up mileage and intensity at the same time. And, as usual, I was too stubborn/oblivious to change my ways. So I huffed handfuls of Tylenol and suffered through my runs and tuneup races. A month before the big race, they mysteriously went away, never to return.

In the second case, I suffered a slight tear to my right calf’s fascia. This came as a result of doing lots of racing (and not enough recovery) during the height of training for marathon #3 on a Pfitzinger 18 week/70+ miles per week plan. I also limped around with that, only going to an orthopedist 10 days before the race. He told me to — you guessed it — huff the painkillers and I’d be fine.

I had no issues in the ensuing nine months. Until yesterday, when I was visited by a periodic sharp, stabbing pain on my left shin, sort of between the muscle and the bone. I ran and walked fine on it. I could go for hours without an issue but then, without warning, sitting in an easy chair, the icepick would be thrust. Speaking of ice, that didn’t help.

I took a painkiller last night and hoped for the best. Today the pain’s gone.

This is why I don’t worry about such things as much as I find them annoying. They never turn out to be anything serious. I am extremely lucky in this regard.

Fall Training: Week 10

After three back-to-back 90+ mile weeks, I took a week of recovery. I ran 70 miles over 11 sessions this week, many of them inside on the treadmill. The majority of those miles were at recovery pace, with two exceptions.

Aside from early Friday morning, which offered a few hours respite from what has been a multi-week stretch of heat index days at 90 or above, the weather was horrible. You better believe I took advantage of the cool and dry (relatively speaking) temps on Friday. I did some hard running outside that morning: 2 miles very easy, followed by 10 miles with alternating chunks at (well, almost at) my current marathon pace of 7:22.

I couldn’t quite hit 7:22 on most of the miles, but I wasn’t that far off. I do know that it just felt really good to run fast without feeling like a blanket soaked in hot molasses had been thrown over me. I wonder how many more heat and humidity-related analogies I can think up over the summer.

This morning I did 16 miles inside on the treadmill to avoid the thunderstorms and that too went very well. I did 2 miles very easy warmup pace followed by 14 at 8:20-8:30. My heart rate during those harder miles was a mere 70-72%. This is good, because in a week or two I again move my training paces downward from a 3:13 marathon to 3:10. I think I’ll be ready for it.

One of the advantages to training over the summer in New York is that the fall brings big surprises in terms of fitness gains. During last summer I was working on a mileage base rather than training for a fall race. I spent the whole summer running lots of miles at 70% heart rate, suffering through the heat and humidity, wondering if it was doing me any good. Then I ran a few races in the fall, when the weather had turned cooler, and I was completely blown away by how much faster I’d become. And this was with no race-specific training.

So whenever I start whining to myself during a miserably hot run, I remind myself that my hidden treasure awaits in a few months if I remain patient and keep the faith.

A look back at the week:

  • Monday: Off
  • Tuesday: 3.2 miles recovery pace (AM); 4.9 miles recovery pace (PM)
  • Wednesday: 6 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Thursday: 5 miles recovery pace (AM); 4 miles recovery pace (PM)
  • Friday: 12 miles easy pace with 2 x 2 x 1 at slightly slower than marathon pace (AM); 3.1 miles recovery pace (PM)
  • Saturday: 6 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Sunday: 16 mile long run (steady pace)

Total mileage: 70.2 miles

Paces this week:

  • Recovery: 9:55 – 11:10
  • Easy: 8:00 – 9:30
  • Marathon pace(ish): 7:28 – 7:39
  • Long: 8:20 – 8:30

I’ve got a minor issue with my left shin, a spot on the bone that is sometimes tender to the touch. I’m aware of it sometimes when I run — not a pain, really, but more just a spot that’s asserting itself. A stiffness, maybe. It’s a different sensation than I had with shinsplints last year.

I don’t want to screw around with things like possible stress fractures. So I’m icing it a few times a day. If it doesn’t go away, I’ll probably sacrifice some mileage in the coming weeks and if that still doesn’t help, I’ll go to the orthopedist.

Sort of reminds me of that stupid joke:

“Doctor, doctor, I have this strange pain on my shin.”

“When do you feel this strange pain?”

“When I press on it. What should I do?”

“Don’t press on it.”

This week my Swiss sunglasses (which Jonathan won in the Westchester Marathon last fall) began to fall apart. At $129 retail (and Swiss made, no less), I’d expect them not to fall apart. But even Krazy Glue was not up to the task of keeping the right lens from popping out with the slightest pressure applied while cleaning. So I’ll keep them as my “backup” glasses to throw in a gear bag. Too bad, because aside from the fact that they were a bit too dark and had frames that obstructed the ground view and had a tendency to fog up, I liked them. Er, maybe I didn’t like them that much, on second thought. To replace them, I ordered new ones from Zappos that have photosensitive lenses and are nearly as light as the dying Swiss pair. I hope they don’t fall apart in nine months, but at $62 I won’t be heartbroken if they do.

The NYC Half Marathon was run this morning. And I am glad I wasn’t there. Jesus, those people looked HOT, and I don’t mean “hey, baby” hot. I know that NYRR is planning to move it to another month. Good idea! July is the hottest month, usually. I’d consider running it during the fall or spring, or even winter, but not in high summer. At least it gave me something to watch during my long run this morning.

Coming up in Fall Training Week 11: Back up to 97ish miles and — weather and bodyclock permitting — a 20 mile marathon pace training run in Central Park at 7AM.