It’s been two months since my last track workout. I’m proud to report this morning, I am officially back!
My stress fracture recovery has gone well. Over the last couple weeks, I have only ran three times week, ranging anywhere from 2-8 miles. Additionally, I have continued swimming, biking and bodyweight exercises to keep my cardiovascular system in check.
I’ll admit it, last night and this morning I was nervous about picking up hard running again. Everyone’s positive energy and words gave me great encouragement on the way to the speed loop. It’s amazing how working out with a group can make all the difference.
Special thanks to Caitlin Bullock, Laurie Sturgell Knowles, David Willis, Charlie Kishman, Caleb Boyd, Matt Jaskot, Jesse Mcentire and Ryan Crosswell for the support this morning.
Ok, I guess it could have happened at a worse time, but right in the middle of my Tuesday speed workout (400m sprints) I felt a sharp pain develop near the top of my right foot. Each step became more painful, forcing me to stop after the 5th set and limp home.
Two days later I went for an x-ray, and sure enough there were signs of a stress fracture. Overuse was the culprit – two weeks leading up to the injury I participated in an extensive running study, ran on numerous surfaces, and substantially increased my volume before running two races.
No running for 4-6 weeks, however the doctor did clear me for road biking and swimming.
After accumulating over 550 miles in 2009, I need a break. January-February is considered my off-season. Why do you ask? There are three reasons:
Running in the cold is no fun
Two weeks before Thunder Road Marathon (12/12/09), I developed an upper quadriceps strain. With the race nearing, I knew it was going to be an issue, but I ran anyway. Post-race my left quad was in bad shape. I took two weeks off, ran while I was in Jamaica for Christmas, and then immediately put a stop to all running until my leg was healed.
Instead of running outdoors in the cold, most of my time is spent indoors working out with free weights or playing racquetball. Twice a week, I will sneak in a run outside when the weather is mild, while keeping notes of how my body and legs respond.
The third reason why I take a break is due to snowboarding. I learned to snowboard when I was 14, and have never missed a season. This year, some friends and I went to Sugar Mountain, NC to ride in extremely cold weather, 8 degrees to be precise. In a few weeks, we will be going out to Colorado to conquer a few mountains. See you on the slopes, not on the road…
With my first marathon in the bag, I wanted to do a brief reflection on my experience. Running 26.2 miles was amazing. The course was a great tour through Charlotte, and everything was organized very well. During the marathon I had great support from many friends, plus locals that came out to support the runners. Below are a few things that I will remember for next time…
1. Start out slower. My first 13.1 mile split was 1:37, and my finishing time was 3:34. The last half of the race I slowed down considerably. At mile 18 and mile 23, I had to stop and stretch due to leg cramps.
2. Stretch more before the start. Yes, I am guilty of not stretching before the race. I did go for a 10 minute jig-jog, and when I got back to stretch it was too close to the start, so I just lined up.
3. Better diet. The night before the marathon I ate a few pancakes and a couple pieces of bread. The morning of the marathon I ate a banana with half a bagel. Next marathon I will eat a bit more food to ensure extra calories are stored.
I wanted to extend a special thanks first to my wife Adrienne. She provided amazing support and dealt with my training program / diet for the last 4 months. Second, my parents who made the 5 hour drive to run in the 5k, and support me at the finish. Third I would like to thank the local Charlotte Running community for all the tips and support prior and during the marathon; especially Tony Jabon, Shelby Harrington, Ieva M. Augstums, Kristen Rigby, and Rasmus Eger Pedersen – thank you!
What do you do after your double digit run? Everyone has their own ritual, and recently I have adopted one that helps speed my recovery. A good running friend (Tony Jabon) suggested that I try an ice bath after a long run to keep my legs from becoming sore the following day. Believe it or not it worked, not only the first time, but sequentially since then.
Ice bath facts:
* Cold Therapy or (Cryotherapy) decrease cellular metabolic activity and constrict blood vessels, resulting in reduced tissue breakdown and swelling.
* After exiting your ice bath, your tissues underneath warm up the blood flow faster. This allows for oxygen to improve cellular function- resulting in built-up lactic acid being flushed out, returning it to the lymph system to be recycled by the body.
* Too much lactic acid can cause poor muscle function- if allowed to build up over time, the athlete can experience tired, heavy legs.
* Immersing the legs in cold water produces a longer lasting change in deep tissues and is more efficient for cooling many muscles simultaneously than using ice packs.
There are 4 stages of an ice bath:
Once the athlete has reached the “numbness” stage, they should remove themselves from the ice, or cold water (normally all the ice will melt.) Depending on the length of your run, you should stay in between 5-20 minutes.
Here is what works best for me:
Before you long run, visit your local grocery store and buy 3-4 large bags of ice. Store them in a cooler at your house. Going to the store after a long run is the last thing you want to do.
After your run, fill your bathtub with all of the ice. Turn the cold water on, and fill the bath tub with enough water to cover the hips.
Keep your running socks and shorts on; grab a sweatshirt, thick hat and something warm to drink. Book, cell phone, or something else to keep you occupied is optional, but helps.
Ok- this is where it gets tough. This might not work for everyone, but just get in.
Avoid screaming, just take deep breaths. After about 10 minutes your legs will become acclimated to the temperature and go numb.
Runners and athletes are not the only ones that benefit from ice baths. In the October issue of Rolling Stone, Madonna says that she comes home and sits in an ice bath for 10 minutes after performing. (“Madonna Looks Back” 53). If you have never tried an ice bath, I highly recommend it.
Just for fun, last Sunday I took a video of my ice bath.