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.

Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.

Over the next 9 years I ran 6 more marathons. I love running so much that I became a personal trainer and running coach in 2001. I continued to train and came within 4 minutes of my goal in 2003, when I ran 3:49. I was seriously hoping to qualify in 2004, but it didn’t happen. I had flare ups of plantar fasciitis off and on since I began running. In 2006 I ran 5 half marathons. Apparently, this was too much for my body. My plantar fasciitis returned and became accute. The qualifying time for me now is 3:50. I am capable of this. The only problem is staying injury free.

As I thought about my goals for 2007, in December of last year, I became depressed. Would I ever run the Boston Marathon? I hate being injured. Running is my life! Runners out there know what I am talking about. Running brings focus to your life. It’s gotten me through good times and bad times. It’s the one thing I do for myself.

I made a resolution in December of 2006. Inspite of my battles with plantar fasciitis, I was determined to run the Boston Marathon. I started a blog, entitled “Boston or Bust”. My goal was to run the Portland Marathon in 2007 and qualify for Boston. When I began my blog. I put myself out there and shared my dream with the world.

Even though I am a personal trainer and running coach, I needed outside help. I scheduled appointments with a massage therapist, chiropractor, podiatrist, and physical therapist. I hired a coach. I listened to my advisors.

I began blogging about my struggles. I tracked my progress or lack of progress. There were times that I was jealous of other runners who were racing when I couldn’t. However, I knew that if I didn’t get to the root of my problem, I wouldn’t ever be able to run again pain free.

Tracking my workouts on Sweat365.com really helped. I found a lot of runners out there struggling with injury. I began reading other blogs. I became inspired when others overcame obstacles. I wasn’t ready to run the Portland marathon in October. So, I thought maybe next year…..

That’s when I began training Steve. Steve is a very fit cyclist, who has done the STP (Seattle to Portland Ride) 22 times. He is an amazing person, who has had a few challenges of his own. Steve also has a daughter who is a medical student at Tuft’s University. She ran the Boston Marathon in the Spring of 2007. Steve knew how much I wanted to run Boston. He went to Boston to watch his daughter run. He was so excited to see her finish, that he came home and said “Lisa, I can get you into the Boston Marathon, all you have to do is raise funds for Tufts. The funds that are raised goes to research on nutrition and childhood obesity”.

“I’m in”, I said, but my I was still recovering from my plantar fasciitis. I spent the next 2 months taking time off running, to make sure that I would be able to do a marathon in the spring of 2008. Steve had given me an opportunity. The chance to run Boston, without having to qualify was a gift. I know that I am capable, but now the race is not about me. It’s about something greater. It’s about sharing my story and helping others.

Steve’s goal is to run the marathon with his daughter. He is now training to do his first half marathon with a group that I am training for Sweat365.com. We are doing the Las Vegas Half Marathon on December 2nd. This is the half way point for us. We’ll run our half marathon and then continue to train for Boston. We are both doing something we didn’t know was possible.

Starting my blog and sharing my dreams was crucial. This made me accountable, not only to myself, but to others. Hiring coaches and listening to them was also important. It’s hard to coach yourself. The most successful people seek the advice of mentors. Tracking my workouts helped me stay focused. I could see what I was doing and what I needed to do to reach my goal. I had to have faith in myself, and in the process. I believe that things happen for a reason. We each have a purpose, and as we go through life we attempt to define that purpose. I think sharing what I know helps others. Maybe that’s my purpose.

If you would like to sponsor me for the Boston Marathon, it’s easy. Just go to my website:   www.tuftsmarathonchallenge.com/runners/lisasabin

Your donation is tax deductable and very much appreciated.

Thank you!

Lisa Sabin
“Boston or Bust”

I went to physical therapy yesterday.  My running has been going well.  I’ve been consistently working on my core. I’ve been a good girl, taking time off when I needed to. I’ve eased back into my training and it’s all good. Right?

Well, it turns out that I have a problem with turning in. My running gait analysis video revealed that my left foot toes in the last second before push off. The right side is solid with a nice normal strike that goes from supination to pronation. The left side does the weird toe in thing. It’s almost as if a string were attached to my left foot that jerks  my toes towards the midline. Funky!

There is a strength imbalance between my external hip rotators (glute minimus) on the left and the right side. The interesting thing is that I’ve seen race photos of myself from the 80’s with this toe in gait. I can do some strengthening exercises to help balance out the descrepancy.  However, this could be my own unique asymetry.  I’ll try working on external rotation to see if this helps. 

Chris Clock, my PT from Proformance Rehab, kicked my butt on Tuesday.  I am still sore from the these two exercises he made me do correctly.  He wouldn’t let me cheat.  Apparently, I am pretty good compensator.  I’ll use my quads instead of my glutes, whenever I can.

Backward lunges off a step- Put all your weight into the left leg, balance and engage your core.  Lunge backwards with the right leg.  Make sure that the left glute is doing the work.  Continue 10 reps.  Repeat on the other side.  (2 sets)

Hip Flexor lift on a step- Put all your weight into your left leg, attach a piece of tubing to a stationary object, attach the other end to your right foot, balance and engage your core.  Lift the right knee up,  like a running motion, using your right hip flexor.(the tubing provides resistance)Continue 10 repetitions. Repeat on the other side. ( 2 sets)

I met with my chiropractor and my PT today. My feet are feeling better. My attitude has definitely improved. One thing is obvious, I need to keep working on my core. Don’t we all? Dead bugs anyone?

The core muscle that seems to give up and let other muscles compensate for me, is multifidus. This muscle extends and rotates the vertebral column to the opposite side. It originates in the sacrum and transverse processes of lumbar through the cervical spine.

To contract a muscle the points of origin and insertion need to be shortened as much as possible. When this happens stability of the core occurs. Multifidi, transverse abdominus, and the pelvic floor work together to stabilize the spine and the hips. So, having the multifidi working properly is just 1 part of the equation.

With this is mind, I went to Greenlake and did a run/walk work out. My PT recommended that I slow my running pace to 9 min miles or so. Basically, he wants me to be able to practice core stabilization. Going faster might prohibit me from making the mind body connection. My work out was to run 2 minutes and walk 3 minutes.

This was challenging. I was very aware of my posture and found it difficult to focus on keeping the pelvic floor muscles pulled up and in. When the pelvic floor is pulled up, and the shoulders down, the multifidi is engaged, at least with me. The other part was to keep the transverse abdominus engaged. The transverse abdominus in like an internal weight belt; the muscle originates at the inguinal ligament on the anterior tip of the illiac crest, from the lower surfaces of the cartidges of the first 6 ribs, interdigitating with the diaprahm. When these muscles are engaged, it feels like a belt tightening around the waist. Again this was challenging, but a little easier for me. I just kept having this vision of being tight from the inside out.

I just kept thinking “Strong and Easy” to remind me to stay engaged and keep an easy pace. The work out went by quickly and I feel great afterwards. My body and brain were so busy working on my core muscles that I didn’t notice much impact on my feet.

Workout:

• Type: Run
• Date: 07/17/2007
• Time: 15:30:00
• Total Time: 00:39:00.00
• Distance: 3.2 miles
• Average Pace: 12:11.71/mile

I have an appointment with my chiropractor today.  We have a couple of adjustments scheduled and some lazer treatment for my plantar fasciitis.  I’ve been sleeping in my boot for the last 4 nights.  Dr Scott Hammons wants me to give it 2 weeks.  I’ve got another appointment with Chris, my PT today as well.

My last treadmill work out was better than my first 2 runs.  I am wearing my orthodics in my cycling shoes and it helps.  We’ll see what my doctors say.

The other thing I am doing is thinking positive thoughts, visualizing myself as a strong runner.  I’ve been reading the book called “The Secret”, which is about the power of positive thinking.  Essentially, what you think about, is what shows up in your life.  So, if I am thinking injury, injury,  guess what?  I am continuing to recover from this injury.  Some people may think this stuff is a little WooWoo.  All I know is that when I am telling myself “you can do it, you can handle this situation”, then that is when I am most successful.  It just might take a little WooWoo to connect with my inner strength. 

I have been working hard on my glutes, doing my clam shell exercises, working on my obliques and my toes.  I am getting stronger.  My toes and my glutes still need work, but I can begin running again!

I only get to run for 1 minute/walk for 4 minutes at this point.  The prescription is to do this 5 or 6 times before my next PT appointment.  That means I run/walk for 5 minutes on 5 different occasions.  It’s not exactly a work out, but it’s a step in the right direction.

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 went to my second physical therapy session yesterday.  Even though, I have been diligent about doing my exercises, I know that there is still work to be done.  It feels like the muscles on my left side aren’t firing correctly still.  Maybe the transverse abdominus?  I am not quite sure.

My PT did some muscle testing which revealed that my right oblique is not working correctly.  We worked on this last week.  I worked on side planks to strengthen the internal obliques.

Side crunches were added to my list of exercises that I need to do daily.  “Oh, side crunches on the ball or bosu?”  I asked.  Chris had me demonstrate the side crunches.  When I performed a set of crunches we discovered that I was using rectus abdominus to perform the exercise, not internal obliques. 

Chris used Muscle Activation Technique, M.A.T. to get the muscle firing properly.  Then I was able to do the crunches correctly.  He retested my hips, which were off a little and found that I was now in proper alignment.  Once I made the connection with using the obliques correctly, I felt balanced.  I left the office feeling great!

The Abs

Major Muscles That Act On The Trunk: Move your mouse over the following links for information on the specific muscles. Rectus Abdominis External Oblique Internal Oblique Transverse Erector Spinae