HOW I HEALED A CALF STRAIN IN 4 WKS

 I have been training hard for a 50 mile trail run in September.  As I began to experience more foot pain, I changed shoes to a wider, more cushioned shoe.  This felt great at first.  However, I later discovered that the new shoe I was wearing had a little less "heel drop" than my tried and true Asics Kayano.  This little bit of extra strain on the calf and achilles resulted in a low grade gastrocnemius tear.  I knew exactly what it was.  6 wks of rest should take care of it, but that was just not time I could afford to lose training.

I put myself in a CAM walker boot to rest the calf as much as possible.  After several days the pain lessened, and I transitioned to a more functional AFO brace that I got from Premier O&P.  I was able to swim and bike through the early stages of the injury, and the AFO allowed me to do some hiking on a family vacation in Yellowstone.  I took about 10 days off running.  I was able to do a 10 mile trail run very slowly a week and a half after the injury.  The calf felt pretty good, but I had to stop when my hip started hurting, probably a result of compensating for the calf.

I got into physical therapy the next week, and worked with Chuck at Snyder PT.  He's been doing ultrasound, dry needling as needed, and has instructed me how to warm up properly.  Over the next two weeks, I mostly swam and biked, and did 2 very short runs of 2 and 2.5 miles.  My calf hurt after the 2 mile run, but responded well to dry needling.  The next week I was able to do a 5 mile run with virtually no pain.  The real test was coming up though--the Dizzy Goat.

The Dizzy Goat was an important race on my calendar.  It was a 6 hour trail run in the heat of the day at Chalco Hills in Omaha.  If I could do this run, I was on track for my 50 miler in September.  If I failed, the 50 miler was in real jeopardy.

With a heel lift in my shoe and compression sleeve on my calf, I embarked on the 6 hour run last Saturday at 1PM.  Having not run more than 5 miles the two weeks leading up to the race, I was really nervous.  My calf felt a little tight after a few miles but loosened up.  At Chuck's suggestion, I used a muscle roller after every 3 mile loop, and this kept me going for 24 miles.  I was happy and relieved that the race went so well.  

I am grateful for the help and support of Brandon at Premier O&P and Chuck at Snyder PT.  Thanks guys!!  I'm also back to my Asics Kayano.  Sorry I cheated on you!  Never again!!

DIZZY GOAT COURSE AND ELEVATION

 Here is a screenshot from the Dizzy Goat Trail Run last weekend in at Chalco Hills in Omaha.  I completed eight 3 mile loops in under 6 hours.  The winner completed 10 loops!  

TEAM DIABETES--2023 CHICAGO MARATHON

This year marks the 25th anniversary of my first marathon, the 1998 Chicago Marathon.  This year, I am running the 2023 edition of the Chicago Marathon to celebrate my silver marathon anniversary and to raise money for the American Diabetes Association.

I hope you will consider donating to this worthy cause.

http://main.diabetes.org/site/TR?px=16895424&pg=personal&fr_id=13655

I WAS RUNNING THE WRONG RACE

Yesterday I competed in the Dizzy Goat 6 hour trail run in Omaha.  This marked my longest run in several years and was a significant step towards my goal of a 50 mile trail run the weekend before I turn 50.

As I completed my 8th 3 mile loop, I wondered how I got here.  After all, at track and field day in grade school, I always chose the shortest run possible, and I always got last in every race.  I was so slow and such an awkward runner that my mom took me to the doctor because she thought something was wrong with me.  I always thought running just wasn't my sport.

Through long distance running, I discovered that anybody could be a runner.  You don't have to be fast or athletic, although it certainly helps.  And endurance trail running in particular is an inclusive sport where runners of all types, shapes, sizes, and abilities are welcome and celebrated.  

All those years ago, when I thought I wasn't a.runner, I actually was, I just didn't know it.  I was simply running the wrong race.

PRP--The new snake oil?

I love these old-timey ads for elixirs and oils that claim to treat everything from constipation to headaches to stiff joints to "female troubles."  Sadly, traveling snake oil salesmen are not a thing of the past.  Nowadays, the internet and social media are replete with modern day snake oil salesmen ready to take your money.  Hardly a day goes by that I don't see a doctor advertise natural treatments for arthritis, tendonitis, incontinence, sexual pleasure, aging, etc.  These ads usually offer a free-consultation, and then you will undoubtedly be told that you should definitely get not one but several injection of PRP (platelet rich plasma) to cure whatever it is that ails you.  You will probably also be sold on hormone replacement therapy or some other panacea.  Be aware that these modern day snake oil salesmen can rarely substantiate the claims they make, and virtually none of the treatments they offer are FDA approved, with questionable safety and efficacy.  

Run for the Bridges!

Even though I've lived in Lincoln since 2008, I discovered Wilderness Park only last year.  I can't believe what I was missing.  The park is one of Lincoln's treasures.  This year, I am pleased to sponsor the "Run for the Bridges."  The event offers Marathon, 1/2 Marathon, and 10K distances along with a 1.8 mile kid's run.  This is a fun, low key, zero waste trail run with all proceeds going to the Lincoln Parks Foundation.  Race information and registration links below.  See you at the race!!

https://secure.getmeregistered.com/get_information.php?event_id=125636
https://www.facebook.com/events/628237387304090/

15 Minute Harried Holiday Health Hack

The holidays can be a busy, stressful time for many.  Although I generally don't recommend short cuts to health and wellness, something is better than nothing.  If you struggle to find the time to devote to your physical and emotional well-being, try this 15 minute morning routine to super-charge your day!

1.  Meditate for five minutes.  The health and wellness benefits of meditating are well known.  Even five minutes is enough to reap many of the benefits.  You will find yourself more calm, relaxed, and ready to tackle the day.

2.  Seven minute high intensity interval work outs.  This 7 minute work out combines cardio, core, upper and lower body exercise and can be done almost anywhere, anytime.  Do each exercise for 30 seconds and move straight to the next exercise without taking a break.  http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

3.  Finally, take a few minutes to make a morning smoothie.  Packed with fruits, vegetables, vitamins, and minerals, smoothies are the perfect to-go breakfast for the busiest individual.
http://swansoncutandrun.blogspot.com/2016/07/my-smoothie-recipe.html