Well today I had planned on running for 20+ miles to get in my last long run before Surf the Murph 50k but that didn't happen. My foot/heel is still too sore. I am walking on it again but have issues with putting the heel to the ground so running long seemed like a bad idea.
Instead I took out my VFF's and ran a mile in them. I knew I could run with my vibrams without putting the heel down too hard and I was right. Too bad I am not up to 20 miles in them, I was really tempted to go 2 or 3 miles today but having done all of 2 runs in vibrams, I let my rational mind win out.
So what to do for Surf the Murph, who knows but at least I can do something over the next few days as I take it one mile at a time and day by day.
Sunday, October 16, 2011
Friday, October 14, 2011
2011 woes continue....
This week I got in 3 consecutive morning runs all in Hyland and all the same course. I kind of like the course it's only 3 miles but it's perfect for a quick run before work. You start at the parking lot by the ski jump, cut through the woods, across the dock, out to bush lake road, loop back. I added the course to the Southern Minnesota trail club website, here is that info:
My first run was on Tuesday and it was slow by design. I didn't want to push it after the long run/hike on Sunday. I started in the dark so I used my headlamp for the first half of the run, except when I was under the trees the moon was so bright I could see without the light. It felt good to run before work. On Wednesday I repeated the loop I kept it slow again but worked on my form. I was 45 seconds faster which was good to see even though I lost some time to some coughing attacks. On Thursday, I decided to push it and continued to work on form. I ended up 3 1/2 minutes faster than Wednesday. I was pleased with the improvement. Still too slow but a nice improvement. The nice thing is that for the last few weeks I am really starting to make progress again. It is so nice to be running pain free.
From that point on my day took a slight twist. I had taken a 1/2 day off from work so we could head out of town to visit a college with my youngest daughter. Before we left I was doing some clean-up when I caught my foot on something that sent me flying, I caught myself but landed hard on my right foot on the concrete, specifically my heel. I was barefoot and it felt like I did some damage but I figured it was just bruised or at least I hoped it was. I chose to ignore the pain and just tried to walk it off as we had to get going. Yes, it may have been denial as I just couldn't be hurt from something like this.
We left shortly after that and as we drove along the foot pretty much throbbed, after we dropped our daughter off for her overnight visit, my wife and I did some shopping. I couldn't walk without pain and she noticed me limping and walking slowly so I told her what I had done. I had the least amount of pain by staying on my toes and I was happy to have a cart to lean on but struggled even with it. I was never so happy to ice it after we got to the hotel. Today it was a little bit better, I can push on it but do get pain to right at the base of the heel or when I squeeze the side of my foot by the heel. At least I am able to walk with less pain. I am hoping to see more improvement tomorrow and then get in my final long run on Sunday. Yes, I know that it is probably not going to happen but it still might, you gotta have hope.
The question that will be interesting is if I can't get in the final run and see good improvement next week do I still try to run the Surf the Murph 50k or do I drop down to the 25k or do I volunteer?
My first run was on Tuesday and it was slow by design. I didn't want to push it after the long run/hike on Sunday. I started in the dark so I used my headlamp for the first half of the run, except when I was under the trees the moon was so bright I could see without the light. It felt good to run before work. On Wednesday I repeated the loop I kept it slow again but worked on my form. I was 45 seconds faster which was good to see even though I lost some time to some coughing attacks. On Thursday, I decided to push it and continued to work on form. I ended up 3 1/2 minutes faster than Wednesday. I was pleased with the improvement. Still too slow but a nice improvement. The nice thing is that for the last few weeks I am really starting to make progress again. It is so nice to be running pain free.
From that point on my day took a slight twist. I had taken a 1/2 day off from work so we could head out of town to visit a college with my youngest daughter. Before we left I was doing some clean-up when I caught my foot on something that sent me flying, I caught myself but landed hard on my right foot on the concrete, specifically my heel. I was barefoot and it felt like I did some damage but I figured it was just bruised or at least I hoped it was. I chose to ignore the pain and just tried to walk it off as we had to get going. Yes, it may have been denial as I just couldn't be hurt from something like this.
We left shortly after that and as we drove along the foot pretty much throbbed, after we dropped our daughter off for her overnight visit, my wife and I did some shopping. I couldn't walk without pain and she noticed me limping and walking slowly so I told her what I had done. I had the least amount of pain by staying on my toes and I was happy to have a cart to lean on but struggled even with it. I was never so happy to ice it after we got to the hotel. Today it was a little bit better, I can push on it but do get pain to right at the base of the heel or when I squeeze the side of my foot by the heel. At least I am able to walk with less pain. I am hoping to see more improvement tomorrow and then get in my final long run on Sunday. Yes, I know that it is probably not going to happen but it still might, you gotta have hope.
The question that will be interesting is if I can't get in the final run and see good improvement next week do I still try to run the Surf the Murph 50k or do I drop down to the 25k or do I volunteer?
Monday, October 3, 2011
VFF run #2
After my long run yesterday I decided to get in a short run tonight. It was run #2 in my Vibram Five Fingers Treksports and it went just fine, actually better than fine.
My initial run in my VFF's was over 10 days ago and for that run, I went 1 mile and thought I might have gone a little far but I got away with it as I had no ramifications afterward. For tonight, I again just went a mile but I felt like I should have kept going. I felt really good considering everything which led me to wonder, can running in my VFF's be considered cross training?
Normally as I ramp up my mileage the day after a long run I have soreness especially if I try to run through it. So I decided to run in my VFF's and see how they felt, the answer was no soreness after the first steps, no strains, granted it was just 12 minutes of running but I like the early signs. I have read a bit about transitioning to barefoot running and I am still reading about it so I am not really too sure how I should use them or how fast I should add mileage. My plans are to use my VFF to help strengthen my feet and ankles and build slowly up (over then next few months) to 3 mile runs but even then the majority of my runs I plan on wearing trail shoes. I do hope to transition to lighter weight versions with the lower heel drops but I like the protection they offer. I may build up strength and confidence over time but for now I am taking it slow. I have my 50k in 4 weeks and need to ramp the mileage up for that, after that my plan is to use them more often during the fall, winter and into next year.
Here is a youtube video on the Treksports (except mine are black).
My initial run in my VFF's was over 10 days ago and for that run, I went 1 mile and thought I might have gone a little far but I got away with it as I had no ramifications afterward. For tonight, I again just went a mile but I felt like I should have kept going. I felt really good considering everything which led me to wonder, can running in my VFF's be considered cross training?
Normally as I ramp up my mileage the day after a long run I have soreness especially if I try to run through it. So I decided to run in my VFF's and see how they felt, the answer was no soreness after the first steps, no strains, granted it was just 12 minutes of running but I like the early signs. I have read a bit about transitioning to barefoot running and I am still reading about it so I am not really too sure how I should use them or how fast I should add mileage. My plans are to use my VFF to help strengthen my feet and ankles and build slowly up (over then next few months) to 3 mile runs but even then the majority of my runs I plan on wearing trail shoes. I do hope to transition to lighter weight versions with the lower heel drops but I like the protection they offer. I may build up strength and confidence over time but for now I am taking it slow. I have my 50k in 4 weeks and need to ramp the mileage up for that, after that my plan is to use them more often during the fall, winter and into next year.
Here is a youtube video on the Treksports (except mine are black).
Saturday, October 1, 2011
6 week training program to Surf The Murph 50k
Since I have been struggling with a few injuries for about a year, I decided it was time to get back into the ultra scene as my legs are healthy and I feel like I just need to do it. So on September 23rd I signed up for Surf the Murph 50k. Last year I did the 25k and it was a struggle with the injuries but I took my time and enjoyed being out there. For this year, I wanted to do more but plan to use the same strategy, just enjoy being out there, run when I can, walk when I need to. Even with that in mind, I still had to use a slightly more aggressive training program than I would have preferred as I only had 6 weeks to the race, yup, your basic 6 weeks to a 50k training program. Now I did have a little base going into it (ok, make that very little) but the expectations are set correctly.
To give you an idea and to record for my reflection this winter (in case things don't work out as planned), here are my previous 6 weeks training.
* - actually a hike on the Pacific Crest Trail and yes it's included in my weekly mileage
My 6 week training plan to get me to the starting line and hopefully through the day.
So although it is a bit of a ramp, I am getting in the distance and time on my feet that I think I need even though there will be as much walking as running.
Part of my thinking to do the 50k was based on the fact that I have run a marathon or beyond every year since 1993 with the exception of 2005 when I dropped out of Twin Cities at mile 22. I still have a few regrets about that one and I wanted to keep my pseudo streak to only the one exception.
My other reasons are I did the 25k last year, the 50 miler the year before, the 50k before that so by doing the 50k again I am keeping my streak at Murphy going with the twist that I never do the same distance two years in a row. Yeah, that might be a stretch but I like it.
To give you an idea and to record for my reflection this winter (in case things don't work out as planned), here are my previous 6 weeks training.
| Week | Mileage Total | Long Run/Hike |
| 08/14/11 | 14 | 6 |
| 08/21/11 | 16 | 8 |
| 08/28/11 | 16 | 6 |
| 09/04/11 | 19 | 6 |
| 09/11/11 | 12 | 6 |
| 09/18/11 | 19 | 11* |
My 6 week training plan to get me to the starting line and hopefully through the day.
| Week | Mileage Total | Long Run/Hike |
| 09/25/11 | 27 | 15 |
| 10/02/11 | 28 | 19 |
| 10/09/11 | 36 | 22 |
| 10/16/11 | 39 | 25 |
| 10/23/11 | 26 | 9 |
| 10/29/11 | 44 | 33 |
So although it is a bit of a ramp, I am getting in the distance and time on my feet that I think I need even though there will be as much walking as running.
Part of my thinking to do the 50k was based on the fact that I have run a marathon or beyond every year since 1993 with the exception of 2005 when I dropped out of Twin Cities at mile 22. I still have a few regrets about that one and I wanted to keep my pseudo streak to only the one exception.
My other reasons are I did the 25k last year, the 50 miler the year before, the 50k before that so by doing the 50k again I am keeping my streak at Murphy going with the twist that I never do the same distance two years in a row. Yeah, that might be a stretch but I like it.
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