Lisa Sabin’s - Running And Being

I have a workshop today with Greg Roskopf, who is a biomechanics specialist. Greg is the owner and developer of Muscle Activation Techniques (M.A.T.) He has worked with a lot of sports teams and physical therapists. My PT, Chris Clock uses this technique at ProFormance Rehab. I’ve been to PT twice with Chris for different reasons. I wouldn’t go to a therapist who didn’t use this technique. The manual stimulation of the muscles helps connect brain to body. This is important because when there is an injury the body wants to protect itself and avoid pain. That’s when compensation patterns arrise. These compensation patterns compound the problem if they aren’t addressed.

Workout:

• Type: Run
• Date: 02/09/2008
• Time: 05:00:00
• Average Heart rate: 141
• Max Heart rate: 166
• Calories: 222
• Distance: 2.5 miles

I went for a little run this morning. I have to confess that my plantar fasciitis isn’t bothering me, but my left ankle is feeling funky. I need to do some balance work. I’m glad that I am going to this workshop today. I’ll get some good advice from Greg.

Running in old, worn out shoes is a major cause of injury for runners.  Shoes break down and need to be replaced.  They lose shock absorption, stability and cushioning over time.  Continuing to run in old shoes increases stress on the joints, which can lead to overuse injuries.  Injuries such as shin splints, and tendonitis start as a nagging ache or pain, that can develop into a debilitating injury.  If the problem isn’t caught early, an annoying pain can become chronic injury. 

Your shoes may look perfectly fine on the outside.  You may not notice visible signs of wear and tear on the tread.  The mid-sole and cushioning breaks down first.  If you notice muscle fatigue, shin pain or knee pain, it’s probably time for new shoes.  It’s best to replace shoes before this happens. 

A good rule is to replace shoes every 300 to 400 miles.  Lighter runners may not have to replace their shoes as frequently.  Heavier runners should replace shoes closer to the 300 mile mark.  It all depends on the surface you run on.  Outside running on pavement wears out shoes faster than treadmill running.

A good practice is to keep track of when you purchase new shoes.  Mark the date in your calendar or training log.  You can even mark a date 3 months out as a reminder to see how many miles you’ve put in.  Check to see if it’s time to buy some new ones.  Buying two pair at a time will ensure that you always have a fresh pair. 

I normally log in about 1,000 - 1,300 miles per year. My highest mileage was 1,600. This year I’ve put in under 300 miles. It’s been a year of recovery for me. I have learned my lesson once again though. Listen to your body……

I tested myself on Sunday and my body has recovered, plantar fasciitis has subsided. I’m excited about running again. My goal for Vegas is to develop a solid base of running that will take me up to the marathon level in the Spring.  I want to increase my fitness and enjoy the event

I will follow the intermediate training plan, which has a little more mileage than the beginner plan, with some tempo running.   I’ll focus on strength training 2 days a week to round out my program and stay strong and injury free.

Workout:

• Type: Run
• Date: 09/17/2007
• Time: 09:00:00
• Total Time: 00:30:00.00
• Average Heart rate: 156
• Max Heart rate: 170
• Calories: 267
• Distance: 3.5 miles
• Average Pace: 8:34.29/mile

My physical therapist discovered that my toes are weak!  I have not been cleared to run yet.  One of the problems I have is weak, uncoordinated toes. 

My PT tested my feet by inversion, eversion, point, and flex.  Guess what?  I can’t point my toes for any length of time without experiencing severe toe cramps.  I jumped off the PT table when Chris made me flex all my toes, except my big toe.  I couldn’t do it!

Here is the exercise he gave me:

Flex all the toes except the big toe, make sure that the toes aren’t curling, but remain straight.  (apparently the distal digit is strong, it’s the proximal one that is weak)

My PT claims that if I do these exercises my plantar fasciitis will go away!

I have been struggling with Plantar Fasciitis since September. I should’ve cut back on running when I had the original flare up. But, I had signed up for a half-marathon in Las Vegas and had already bought my ticket etc. I don’t usually back down from challenges. I don’t like to back out of races, it’s just not my style. This ability to perservere has helped me with running.

This time, my ability to push myself and ignore pain, has ultimately caused me more pain. Sometimes I am my own worst enemy. I didn’t listen to my body back in September. That mistake has cost me 8 months of not being able to run without pain.

I cut back on running in February, got orthodics, new shoes and went to Physical Therapy. I’ve gotten massage and done yoga. I’ve iced and stretched. I cut running to twice per week. The plantar still hung in there.

I am taking the month of May off running completely. I have been taking ibuproffen and vitamin C to reduce inflammation and promote healing. I am also cleaning up my diet. I am cutting out sugar, caffiene and wine. It’s been 2 weeks now and I am feeling very hopeful. I can tell a difference. This is the right thing to do. It’s what my body has been trying to tell me for months. I’ve just been to stubborn to listen.

Can any of you runners relate????

Yesterday I attended a fitness workshop from Perform Better. Perform Better is known for their hands on training seminars. Top profesionals in the industry provide education and training for physical therapists, trainers and coaches.

I learned about functional training for the shoulder, strength and power training for speed development and restoring fundamental movements with corrective exercises. The first half of the day is lecture. The second half is hands on drills and exercises.

Lee Burton, PhD, ATC, CSCS took us through screening to look for asymmetries. Asymmetries can be caused from muscle imbalances or postural problems. Participating in a repetitive sport can cause imbalances. Some muscles are weaker and others are stronger. For example: hamstrings may be stronger than the quadraceps in runners. We have to learn how to recruit the proper muscles in the right order. Burton’s screening used the squat, the hurdle step (stepping up and over a hurdle), and lying leg lift. These tests tell us what muscles aren’t being recruited properly to do the exercise. Inefficient movements cause compensations which move the joints in an unnatural manner. The body will always sacrifice quality for quantity. Movement patterns follow the path of least resistance.

The lying leg lift identified a compensation pattern. The lying leg lift testing procedure: Lie down in a supine position, lift one leg as high as you can and bring it back down. When I raised my left leg, a twist occurred in my right hip and my right quadracep externally rotated slightly. When I raised my right leg, I was able to lift it without any compensation on the left. I have been struggling with plantar fasciitis on my left foot.

The question is why? Why the left and not the right and left? I am compensating and I may have some referred pain. This referred pain may be coming from a trigger point in my soleus muscle.

Why is Pain Referred?

It’s notable that referred pain occurs very often in or near a joint, where pain is more likely to make you modify the activities or conditions that have created the problem.

Trigger point self-massage can help. Many massage therapists are familiar with the “trigger point” technique. Whether you are massaging yourself or getting a professional massage, using trigger points to release taut muscles can bring relief.

Sources:
Claire Davies
Lee Burton, PhD, ATC, CSCS

I decided against running Bloomsday. I spoke with my coach and determined that I am not ready for a hilly, tough 12K yet. I am able to run the distance, but I wouldn’t set any land speed records. If I ran it would probably prolong my recovery from this evil, pernicious plantar fasciitis!

I am feeling better during my training runs, but I am feeling pounded and tight afterwards. I hate being injured! It’s no fun!

Here are the actions I am taking:
2 days running instead of 3 (No hard surfaces)
2 days of Yoga instead of 1
2 days of Strength Training (Regularly, sometimes I am inconsistent)
2 days of cycling or other non-impactful cardio

I did spin class twice last week and now I am a little sore. I haven’t taught spinning or taken class in about 6 months. Hopefully, I will discover a balance that will keep me fit and allow me to recover.

Knowing your Max HR, will help determine your individual training zones. I think we all want more effective workouts. Using training zones will help you reach your fitness goals faster.

Some facts about training zones:

• Training zones have names that correspond with their benefits.
• Training zones have a floor and a ceiling, a range.
• Training zones are sports specific.
• Training zones use different fuels, depending on current fitness level.
• Different amounts of calories are burned in each zone.
• Different ratios of carbohydrate and fat are burned in each zone.
• Training zones change if you are at altitude(Max HR drops).
• Training zones are affected by medication and drugs.
• Training zones are relative to individuals.

Zones

Zone #5 - Redline

• 90-100% Max HR
• Mostly Carbohydrates burned
• Approximately 20 Calories per min (150 lb person)(600 Calories for 30 min.)
• Maximum Effort: Sprinting, high speed intervals
• Benefit: Improved lactate tolerance (Great Improvements in Speed and Performance)
• Lactate Concentration: >8mmol/l
• VO2: 86-100%
• Rating of Perceived Exertion: 7-10
• Description of R.P.E.: Very, very hard to Maximal, Can’t talk except for short phrases

Zone #4 - Threshold

• 80-90% Max HR
• More Carbohydrate than fat burned
• Approximately 15 calories per min (150lb person)(450 for 30 min)
• Hard Effort: Time trials, intervals, tempo, hill work
• Benefit: Improved anaerobic capacity, lactate clearance (Improve Speed and Performance)
• Lactate Concentration: 4-8 mmol/l
• VO2: 73-86%
• Rating of Perceived Exertion: 5-7
• Description of R.P.E.: Hard to very, very hard, can still talk, but not comfortably

Zone #3 - Aerobic

• 70-80% Max HR
• Nearly equal amounts of carbohydrate and fat burned.
• Approximately 10 calories per min (150lb person) (300 calories per 30 min)
• Endurance and steady state
• Benefits: Improved aerobic capacity, optimal cardiovascular training (Improve Fitness)
• Lactate Concentration: 3-4 mmol/l
• VO2: 60-73%
• Rating of Perceived Exertion: 4-5
• Description of R.P.E.: Somewhat hard to hard, Very aware of breathing, still comfortable to talk

Zone #2 -Temperate

• 60-70% Max HR
• Mostly Fat Burned
• Approximately 7 calories per min (150lb person) (210 per 30 min)
• Long Slow Distance, recovery and regeneration
• Benefits: Improved fat mobilization, basic cardio training (Maintain Fitness)
• Lactate Concentration: 2-3 mmol/l
• VO2: 48-60%
• Rating of Perceived Exertion: 2.5-4
• Description of R.P.E.: Easy to somewhat hard, Comfortable talking, but aware of breathing

Zone # 1-Healthy Heart

• 50-60% Max HR
• More Fat Burned
• Approximately 4 calories per min (150lb person) (120 calories per 30 min)
• Warm up and cool down, rehabilitation
• Benefits: Improved self esteem, stress reduction, blood chemistry(Get Fit)

Example: My Max HR for running is 200

• Zone 5 - 180-200 (Racing!)
• Zone 4 - 160-180 (Racing or tempo runs)
• Zone 3 - 140-160 (Most of my time is spent here)
• Zone 2 - 120-140 (Recovery)
• Zone 1 - 100-120 (Warm up & cool down)

Example: My Max HR for cycling is 190

• Zone 5 - 171-190 (Racing, triathlon!)
• Zone 4 - 152-171 (Long difficult rides, hill climbing, spin class intervals)
• Zone 3 - 133-152 (Most time spent here)
• Zone 2 - 114-133 (Recovery rides)
• Zone 1 - 95-114 (Warm up and cool down)

Things to Consider:

Spending a lot of time in zone 3 helps develop a good cardiovascular base. Once a fitness base is established, improvements can be made by targeting 1 or 2 workouts per week in zones 4 and 5. Be careful not to have all your workouts in zone 4 or 5. The risk for injury and burnout are greater in these zones. Spending too much time in zones 2 will not yield the desired results for weight loss or performance even though a higher percentage of fat is burned. The total amount of calories burned is significantly lower than in zone 3.

A sound training program uses all 5 zones. Remember to warm up and cool down each work out. Build your base and add in some key work outs. Watch your fitness improve!

Sources:
Sally Edwards, Heart Zones Training
Sally Edwards & Sally Reed, Heart Zones Cycling
Edmund R. Burke, PHD, Precision Heart Rate Training

I have been aggressively treating my plantar fasciitis since January.   I found a physical therapist and started ultrasound cortisone cream treatments.  Basically, the cortisone is applied with ultrasound.  The utrasound waves penetrate the skin better than a topical cream on the surface.  Cortisone helps reduce the inflammation.  The next step would be to have a cortisone shot.  I hope it doesn’t come to that because the shots are really painful.  I have had 6 ultrasound treatments and I am making progress.   The physical therapist suggested new orthodics after examining my feet and my stride.  “You pronate a little, not too bad.  The problem is that my feet are different.”

I got fitted for new orthodics on February 8th.  I have been breaking them in over the course of the month.  They are starting to feel better.  At first, I noticed twinges in my lower back.  Now everything feels better.  I am keeping my running to 3 days per week instead of 5.  I am also staying off the treadmill (see my article on treadmill running vs. land running) and trying to run on softer surfaces.  My foot usually hurts for the first 6 minutes or so until I am warmed up.  I am also increasing the amount of time running by 3 minutes or so each week.  I ran 45 minutes today and it felt a lot better.

I have been rolling my heel over a golf ball every day.  I do this immediately after I wake up in the morning.  This also helps break up the connective tissue that is stuck together.  I do a little calf stretch, pressing my calf back from a lunge position.  Then I start the day.

I have been doing hot yoga at least once per week.  The yoga has helped to elongate the tightened plantar fascia.  I try to ice immediately afterwards.

Finally, I am getting massage every other week.  This is helps break up adhesions, which are muscles stuck together.  It also helps reduce the tightness in my calves.   Tight calves can contribute to tightening of the plantar fascia. 

I am excited that I am making progress.  I really want to run more, but I need to take it slow and pick the courses carefully.  I am disappointed to miss the ST Paddy’s Dash on Sunday, but it’s better for me in the long run.  If I want to do a marathon, I need to keep being patient!

I love working out with my 13 year old daughter, Natasha.  She is an athlete who made the switch from gymnastics and dance to volleyball about 2 years ago.  Natasha began competing as a gymnast at 6 years of age.  She is very familiar with training and conditioning.

Some of the conditioning Natasha did in gymnastics has helped with volleyball.  She is coordinated and very flexible.  She also has incredible team spirit.  Hand-eye coordination is something new for her.  Her dad, who played a lot of sports growing up, has had a great time practicing bumping, setting and serving with her.

I played a little basketball and tennis in junior high and high school.  I was a late bloomer and didn’t get much playing time.  Running was a better fit for me, therefore I leave the sports specific stuff to her dad.  My job as a personal trainer and a former gymnastics coach is to help Natasha with strength training.

We are working on building strength and learning how to transfer power.  It’s a lot different than gymnastics even though both sports are explosive.  We are spending time in the weight room, doing a lot of body weight squats, lunges and presses with light weights.  She is learning how integrate her core and control her body.  Volleyball is such a fast sport and she needs to be ready to move quickly and anticipate the ball. 

It’s great to work with her because she and I both need to work on strengthening the core,  and maintaining strength and mobility in the lower body.  We both need to work on balance etc.  Our goal is to get the gym twice a week for strength training.