Compression Convert?
Saturday's 10 Mile Taper Run
It is often said that running is a mental sport. I believe that. Yesterday's group run was 10 miles and I have to say, it was more difficult in some ways than the 21 miles the week before. My perceived difficulty most likely came from these sources:
Rock 'n' Roll Route
Even though much of the run was not very scenic, the benefit of running it was that a lot of it is part of the Rock 'n' Roll Marathon route (maybe miles 18-23 or something like that). It is good to see where I'll be running for some of the marathon. One nice thing is, the roads will be closed so the traffic will not be an issue during the race.
Accidental Compression
After Saturday's run, I had to go to a party so I didn't get to do my usual "relaxing on the couch" thing. My bad leg was hurting so I iced it and on a whim, put on the knee brace I had purchased a few months ago. I figured the extra support would not hurt. It felt better just to have it on. I left the brace on for the duration of the party (about 3 or 4 hours).
The amazing thing was waking up this morning and having my bad leg be almost pain-free!! I was able to put my full weight on it and even chase my boys around at church. This has not happened after a long run in ages!
In my mind, I reviewed what I might have done differently to make this happen. The only thing I could think of is the knee brace. I've heard a little bit about the benefits of compression after a run but haven't taken it seriously. Until now. This is something I definitely want to learn more about.
What are your experiences with compression therapy?
Worrisome Running Stuff
My left heel has been bothering me for the past week. I'm wondering if it's the start of planters fasciitis. I'm trying to stretch my foot/arch, icing, and rolling my foot on a foot roller.
I don't know if this is the wisest strategy before a marathon, but for the next two weeks, I am going to do no running at all. I will continue with the cross training and strengthening but I really want to have as much time as possible to allow my heel to get better.
What do you think, my wise, experienced Running Blogger Friends? Any suggestions for dealing with a sore heel?
It is often said that running is a mental sport. I believe that. Yesterday's group run was 10 miles and I have to say, it was more difficult in some ways than the 21 miles the week before. My perceived difficulty most likely came from these sources:
- Although the run was partially along the Mission Bay area, much of the run was not very attractive. We hardly ran along the beauty of the ocean at all. Instead, we ran through neighborhoods with too much traffic and bad roads.
- It was overcast. While that made it cooler, it also made the run more dreary.
- I had to get up at 4:30 a.m. to meet my group by 6:00. I was TIRED!
- The biggest factor was my own frame-of-mind. Before the run, I thought of it this way, "Oh, it's just 10 miles. Easy-cheesy! Compared to last week, this will be a quick little jaunt along the coast."
Rock 'n' Roll Route
Even though much of the run was not very scenic, the benefit of running it was that a lot of it is part of the Rock 'n' Roll Marathon route (maybe miles 18-23 or something like that). It is good to see where I'll be running for some of the marathon. One nice thing is, the roads will be closed so the traffic will not be an issue during the race.
Accidental Compression
After Saturday's run, I had to go to a party so I didn't get to do my usual "relaxing on the couch" thing. My bad leg was hurting so I iced it and on a whim, put on the knee brace I had purchased a few months ago. I figured the extra support would not hurt. It felt better just to have it on. I left the brace on for the duration of the party (about 3 or 4 hours).
The amazing thing was waking up this morning and having my bad leg be almost pain-free!! I was able to put my full weight on it and even chase my boys around at church. This has not happened after a long run in ages!
In my mind, I reviewed what I might have done differently to make this happen. The only thing I could think of is the knee brace. I've heard a little bit about the benefits of compression after a run but haven't taken it seriously. Until now. This is something I definitely want to learn more about.
What are your experiences with compression therapy?
Worrisome Running Stuff
My left heel has been bothering me for the past week. I'm wondering if it's the start of planters fasciitis. I'm trying to stretch my foot/arch, icing, and rolling my foot on a foot roller.
I don't know if this is the wisest strategy before a marathon, but for the next two weeks, I am going to do no running at all. I will continue with the cross training and strengthening but I really want to have as much time as possible to allow my heel to get better.
What do you think, my wise, experienced Running Blogger Friends? Any suggestions for dealing with a sore heel?
Comments
But congrats on forging through the run even though you were tired and it was an uninspiring course. You rock!
Glad the compression helped. I know some people with knee issues run with those, but I've never used any type of compression.
Good job getting through the 10.
Regarding two weeks off - I think it would be wise. Keep in mind that you are going to be on your feet somewhere between 5 and 6 hours, so you *must* be as healed up as possible.
And you are right. Miles 18 through 23 *were* the worst on the course. Run through Pacific Beach, around the top of Mission Bay, along the river, and then an out and back between miles 22 and 23. It was hot and I was tired. It was where the paramedics were *real* busy - I saw 4 runners being carted away between miles 20 and 23. I was chafing, I had blisters on the bottom of my feet and my (ahem) nipples were bleeding (I know - TMI). I was miserable. It is where I really found out how mentally tough I had to be to finish.
Once you get past mile 23 it was all downhill. Turning onto Barnett and seeing Marines in uniform was such a feeling of accomplishment. Wouldn't trade it for anything!
I've had 6 mile runs that were just dreadful! Sometimes mileage is irrelevant to how you feel. I agree that it's the frame of mind! Some days are like that. Maybe this means your marathon will be great? I hope so.
As for some of your pain have you tried taking Glucosamine supplements-- they have helped me dramatically reduce joint , knee and other pains.
SO funny about the knee braces, what a great way to discover something to help with pain.
No advice for heel pain...hmmmm.. Ice, heat, rest...that's all I got.
Your Marathon is sooo soon!! My my Rookie you are almost there..
I can't believe you got up at 4:30 for your run. I would never do that. More power to you!!! Woot!
1. Do not ignore it. It may not be PF, but it could turn into it (not to be alarmist, but you know I've been fighting with PF since February)
2. In my case, all heel pain is related to a tight achilles. So I stretch, and ice, and massage that puppy like a baby.
3. Freeze some water in a paper cup. When it's frozen, peel the paper back and massage the bottom of your foot (the whole way, from heel to ball) with the ice for about 2 minutes.
3. Roll the bottom of your foot on a tennis ball (loosens the tendon, hurts a little at the beginning, but feels wonderful afterward).
4. Stretch. The best one is to drop your heel off of a step, then bend your knee forward to get at the achilles really deep. If you can't stretch it that way, roll your foot around a couple times (mine usually pops) then I can stretch it.
5. I do all of this 3-5 times a day when I start to get heel pain. I didn't do it this last time, and now I'm paying the price...GAH!!!!
6. (and this kills me the most). Don't wear flip-flops for awhile.
7. If you got new shoes that are a different style than your previous brand, consider going back to the previous style.
OK...enough about the heel. You know you can always email me if you really want more info.
Re...Miles 17-23...not much fun. I had friends who ran with me earlier in the race. I wish I'd had 'em with me in that stretch. Let me know. I'd be happy to run with you awhile.
I'm sorry to hear about what's happened - good luck to you & your family.