Showing posts with label foot soreness. Show all posts
Showing posts with label foot soreness. Show all posts

Friday, January 17, 2014

Paging Dr. Bronner, stat!

Today's workout (elliptical): 40 minutes

I spent yesterday in NYC and ended up covering a number of miles on foot. I traveled crosstown for meetings and then WAY downtown for a lunch with friends. I'd bought some gel insoles over the weekend, because I knew I had some city walking planned this week. The bottom of my left foot was still raw from the previous week's high volume walks and I was hoping the gel liners would provide some protection.

Considering that my foot was sore from the start, I came through the day with far less damage then I'd feared. Still, I hadn't helped it in any way. By the time I got home I was walking with a limp to keep pressure off the bottom. I immediately pulled our "foot spa" out of the closet and filled it with warm water. This was a lifesaver the last time I did half marathon training. My feet would be sore from 90 minutes of pounding the Bethpage trail every weekend.

A foot bath is certainly beneficial, but the most therapeutic part comes with the addition of Dr. Bronner's Magic Peppermint Liquid Soap. My old running partner, Adventure Girl, gifted me a bottle a few years ago and I always add a half ounce of it to the water. The peppermint oil did an amazing job of calming the pain and, even hours after I finished, the cooling effect remained.

I soaked for about 20 minutes last night and that allowed me to walk without limping. My foot still hurt a bit this morning, so I opted to do an elliptical session, which put less pressure on the sore area of my foot. Even with resistance set to medium-high, I feel like an elliptical workout is far easier than a typical run. But by the time I finished my 40 minutes, my heart rate was at target and my clothes were satisfactorily sweat-soaked.

They are predicting a 30% chance of rain for tomorrow morning. I hope the odds are in my favor because I really want to get outside for a run. I want to do some intervals so I can support the Runsketeers in a few weeks during our trail race. If I do get rained out, I'll look to the treadmill to do some speed work, provided my foot can take it.

Wednesday, April 10, 2013

An eight mile workout on top of another

Supremely lucky
Today's workout (elliptical): 30 minutes + 8 mile walk

It's another beautiful day in NYC, but I ended up doing my workout indoors this morning. No matter what, time always seems to influence action. I needed to make a mid-morning train and I'd squandered the early morning hours putting the final touches on my new business website. The elliptical made the most sense in terms of time efficiency, so I picked that over the road and the treadmill. If I'd known how much walking I would do today, I may have skipped my workout altogether.

My travels took me all around NYC today. With exception of a subway ride from Penn Station to Chamber Street, I walked up, down and all around. When I got back to Penn at the end of the day, my Fitbit showed 18K steps and 8 miles walked. My feet were fairly sore, but that's what recovery shoes are for. I put on a pair the second I got home.

The purpose of my trip downtown was to visit the Manhattan County Clerk's office at 60 Centre Street. I needed to do some legal work related to my new business. The Clerk's office is located in the basement of the Supreme Court building, and it looks like it hasn't been renovated since the 19th century. Seriously, go there and see for yourself.

It turned out that the filing (and its sizable fee) was unnecessary. Except for the cost of a subway ride, I came out well ahead. I walked from Centre Street to midtown, and eventually, back to Penn Station. Today showed that not every workout needs to involve aerobic intensity to make an impact. Sometimes it's a matter of taking some steps - maybe eighteen thousand or so.

Tuesday, May 29, 2012

Getting to the bottom of my foot pain

Bottom Lateral Ouchiitis
I wore my new recovery slides yesterday in the hope that they'd help alleviate the persistent soreness I've had at the bottom of my feet. This is not plantar fasciitis, because the pain is specific to the inside lateral part of my feet, just below the toes. I'm pretty sure the cause relates to all the long pounding runs I did at Bethpage to train for the half marathon earlier this month. I've reduced my weekly mileage by 10% since completing that race and have only done one run longer than 8 miles since that day.

The pain is not terrible and it hasn't prevented me from running. But this pain, like the mild soreness that I've had with my Achilles tendon, is persistent and it can be uncomfortable at times. I've looked up my symptoms for lateral foot pain and, for runners, it seems to be a form of tendinitis. I'll continue using the recovery shoes and will also try to be more disciplined about soaking my feet with peppermint oil soap this week. I'm scheduled for a fast race on Sunday and I'm hoping to reduce the negative variables as much as I can.

Wednesday, April 4, 2012

Of all my running shoes, these were the best

GTS-10: like chicken soup for the sole
Today's run (street): 2.5 miles

My feet have been bothering me lately and I'm not sure what to do about it. My wife suggested that my tendency to switch shoes, rather than sticking to one pair, may be causing the issues. She may be right. The question is which pair to use? I've struggled to find my perfect running shoe and I haven't been too successful. But is the act of trying different models undermining the process?

I've tried a lot of shoes in the three-plus years since I've been running. Most were fine, some awful and a few great. But the great shoes also had their flaws. My two pair of Brooks Adrenaline's have never disappointed (I retired the GTS-9's after 700 miles, still using the GTS-10's), but they are old school in design, with a high platform and ramp angle. I run with the GTS-10's for recovery or if I detect a knee problem. A few runs in them seems to correct any issue.

The original Kinvaras were my second great model. They felt like the perfect shoe from the first time I tried them on and maintained that feel, almost to the end. But something happened and my last few runs resulted in knee pain that coincided with last year's Half Marathon. I'm hoping the new Kinvara 3's are sufficiently improved to ward that off after I've covered a few hundred miles in them.

Surprisingly, the best shoes, day in and day out, have been my Saucony Hattori's, a shoe so minimal it lacks a mid sole. But they are incredibly runnable, comfortable and responsive. The downside is that the uppers are ripping after 300 miles. I can still wear them, but time is running out. My second pair of Hattori's, that should feel and perform identically, don't fit correctly on my left foot and I've given up on them after 67 miles. It makes me wary of getting a replacement pair for my good Hattori's.

Right now I'm really pleased with the Spira Stingers, but I am experiencing this foot pain. I really don't think it's coming from these shoes and I'll run with them exclusively until Sunday. If my foot problems improve, I'll credit the Spiras. If they don't, I'll do a few runs in the GTS-10's and hope for a quick recovery.

Sunday, April 1, 2012

Base training has its benefits and so does peppermint oil

Today's run (street): 4.8 miles

Happy feet guaranteed
One of the benefits of base training is that it redefines the scale of a challenging run. For instance, over the winter the average distance of my weekend runs dropped to about 3.75 miles. That meant that any run greater than four miles was an envelope pusher. It didn't mean that I couldn't run 6 miles or more, but it would have felt like a lot of work to do that.

My training plan has me covering one extra mile on my long weekend runs each week. I'm building up to a final base run of 12+ miles prior to the half marathon. Yesterday I ran 10 miles and today I covered 4.8. I went out with the intention of running between 3 and 4 but it felt so easy (I wasn't really pushing the pace) that I extended my route to almost five miles.

While these longer Saturday runs are making my Sunday recovery workouts feel easier, my feet have begun to protest. It's been a long while since I covered the equivalent of a half marathon over the period of a weekend. I've done just that over the past three weeks. Foot soaks with peppermint oil soap have helped a lot. I recommend it to anyone.

I'm feeling more prepared for the Half than I was last year. Eleven miles is on the schedule for next Saturday. Hope it doesn't rain again.

Sunday, March 25, 2012

First run: Saucony Kinvara 3's - a great update to a favorite shoe

Today's run (street): 4.5 miles

After yesterday's long run, I was prepared for an easy workout this morning. I'd wanted to try the new Kinvara 3's for the first time on the treadmill, but the machine is currently down, waiting for parts. Plan B was to run outside, but the weather report wasn't encouraging. I determined that an early run would allow me to dodge the rain that was predicted to fall by mid-morning.

The temperature was 49 degrees when I hit the road in the new Sauconys  at 7:30 AM. The fit was superb and these shoes reminded me of the feel of the original Kinvaras. I've been having trouble with soreness at the bottom of my feet as a result of stepping up my long runs in recent weeks. This is not plantar fasciitis, just old fashioned pavement-pounding swelling.

Compared to the Spiras, the Kinvara 3's feel more agile. I suppose this has to do with the lower platform and flatter (4mm) drop. Like the Kinvara 1's, the 3's move well with the foot, and they do help facilitate a mid-foot landing. The Kinvaras felt so good that I changed my run plan from slow and easy, to comfortably peppy.

I fully enjoyed the run, following a different route than usual, and appreciating the cool, cloudy conditions. At one point I crossed paths with another runner and ran behind him for a few minutes. I was concerned that I would overtake him at his current pace. I didn't want him to feel uncomfortable, so I ducked into a side road that looped back around and opened up more room behind him. 

I finished the run feeling pretty good considering the distance I'd covered on Saturday. The Kinvaras performed well and it's going to be interesting to compare them to the Spiras in the coming weeks. Still, my feet were feeling mighty sore, so I indulged in a foot soak using my wife's foot spa unit. This device provides inferred heat, water jets and vibration. I added Dr. Bronner's Magic Castile Peppermint soap to the water, and it has kept my feet feeling great, long after my soak was over.

I'm pleased to have covered over 13 miles this weekend. I'm hoping that the weather will clear by Tuesday morning when I go out once again. I'm expecting the treadmill to be operational by the end of the week. Fingers crossed for good conditions until then.

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