Update

Natalie and I ran the 2-mile fun run at Berry Dairy Days this past Saturday. There was also a 10k and a half marathon. It rained the entire time, so it was quite a soaker. Natalie has only run two or three times since track season ended, and not at all since June 5th, so she didn't expect to throw down a crazy fast time. Still, she managed a 38 second PR, running a 15:42 (she ran a 16:20 at a 2-mile race last fall). Her splits were 7:55/7:47. She was hurting toward the end, but that was to be expected. Our next race will be the Run of the Mill 5k on July 7th. I'll probably let her run on her own there, while I see what I have in my pretty minimal tank.

My Maffetone-esque training is progressing into its 6th week. If you're not following along at home, several weeks ago, I decided to do all of my training runs at a pace slow enough to keep my heart rate in zone 2 (roughly 120 bpm, or under, for me), with only the occasional race serving as speed work. I've lost weight — 7.5 lbs. in 4 weeks — and I feel fitter, but I still am unable to run at a faster pace while staying in zone 2 than when I first started this system. I've been running at a 10:15-10:30 pace pretty consistently the past 5 weeks. I was able, however, to run a decent 5k a couple of weeks ago on this type of training alone. I'm going to stay the course, with only one modification. During the weeks in which I'm not racing, I'm going to give myself one "fast day." It'll either be a short tempo run, or some 1/2 mile surges during a run. Other than that, it'll be slow zone 2.

I also wanted to follow up on my orthotics/no orthotics experiment. I ran one week (two weeks ago) while wearing my orthotics in my running shoes for every run. I followed that up by running for one week without the orthotics in my shoes. I did this to see which approach was less stressful on my perpetually injured heel.

The results?

I have absolutely no clue. This heel has been finicky at best for over two years now. The only thing I know for sure is that running more than just a few miles per week does still bother it, to some degree, as does running hills. The frustrating thing is that I've never really been able to establish a pattern based on whether or not the orthotics have an effect. Maybe I need to go with each approach for longer than just a week. During each of the last two weeks, there were periods when the heel felt fine, and times when it was really aggravated. And there were times when it felt fine during my runs, but ached like crazy at other times during the day (especially at night, and often really ached when I woke up in the morning). I've taken ibuprofen regularly for a week at a time, but I'd really like to stay away from it if at all possible. I still ice it after nearly every run and stretch nearly as frequently. Ah, the trials and tribulations of a middle-aged runner.

That's about it from the Western Front. I'm trying to very gradually increase my weekly running mileage. I cracked the 14-mile mark last week. For a guy whose DOWN week was 30 miles a couple of years ago, a 14-mile week is paltry. But given how many weeks (months) I've been unable to run during certain periods for the last two years, I'll gladly take a 14-mile week right now. Onward!

Running Threesome, plus...Orthotics Conumdrum

Since Natalie's track season is behind her, she's ready (sometimes, anyway) to start running at home with me. I love watching her compete in track and cross-country, but I always look forward to the off-seasons when we can run together again. Her goal (actually, my goal for her...and myself...) is to build a nice aerobic base this summer. She's got some good speed, and a pretty impressive kick, but—even though she had a great track season—she doesn't yet have the aerobic fitness she needs in order to really make some gains.

As fate would have it, I'm currently in the middle of a cycle of slow, easy zone 2 heart rate runs. Today, she and our lovable lab Apollo joined me on a 4-miler. For her, that's a long run (for me, too, actually). By the end of the summer...if all goes well...it won't be. She'll probably run in a few local All-Comer's track meets this summer, along with a few road races, but that will probably be the extent of any real "speed" work for her. No need to try staying sharp all summer. With a nice aerobic base, she'll be ready to step up for cross-country season and, hopefully, be ahead of most of her teammates.

Here's a pic of us before our run this morning:

Well, it's the angle, and the shirt...but, yes, I have a few LB's to drop...

Orthotics Conundrum

I've been wearing my custom orthotics in my shoes—running and otherwise—for over a year now (not every run, but 90% of them). As recent as yesterday, both of my heels & achilles tendons were achy. Today, on a whim, I went with the factory inserts in my Brooks Ghost shoes instead of the orthotics. After our 4-mile run, my heels feel fine. Why?

Here's my theory. I'm not sure if this is valid, based on 1 run (and knowing how quirky and on-and-off my heel pain can be), but I'm wondering if the orthotics are raising my feet high enough in the shoes that the pain zone in my heels is rubbing the top of the backs of my shoes. Maybe the thin factory inserts let my heels sit low enough that the rubbing is less. I dunno. I developed the problem without any orthotics in the first place, so my theory may not hold much water.

As an experiment, I'm going to do all my runs next week sans orthotics. I'll report the results next weekend.

Week 3 of the Abs Project, and Orthotics News

I just posted my Week 3 update on my other blog.

My orthotics came in last week. The bad news is that there was some misunderstanding between my wife and our insurance company. Unfortunately, we have to cover the entire cost out-of-pocket, to the tune of over 4 bills. Ouch. The good news is that I may be out of my walking boot this Wednesday (which is my next doctor's appointment), so I'll be able to take advantage of the magical healing powers of the custom orthotics.

Okay, there was some sarcasm there. Who knows, maybe I'll be pleasantly surprised. It'll still be awhile before I can run, so the only feedback I'll get will be just wearing them around the house and around town.

All for now. I hope everyone's Christmas shopping is going better than mine...considering I haven't started yet!

MRI, and Insurance News

I'm getting an MRI on my foot tomorrow. I'll visit my doc again next Tuesday to go over the results.

My wonderful wife called our insurance company today and was told that they will cover orthotics (100%!) as long as they're billed as "preventative". I don't see why they wouldn't be considered preventative, as they will hopefully help me avoid further injuries once I start running again.

So, good news, as custom orthotics aren't exactly cheap.

Tune in Friday for a new, timely (regarding fall marathon season) and VERY helpful video!

Is It What's IN The Shoes?

I mentioned in my previous post that my bum foot has taken a sudden turn for the better. I've now run on the treadmill four times and each time, the foot hasn't been an issue. There was some slight discomfort during a couple of post-run days, but nothing like I was experiencing before.

Yesterday, I ran an easy two miles on the machine. Today, my foot feels better than it has since I first noticed the injury back in late May. Crazy!

In June, when I was going to physical therapy, I was pretty good about keeping a 3rd party insole in my shoes (Superfeet Green). I quickly became lazy and forgot to shuffle them around from pair to pair, also thinking that I would be doing my foot a disservice by supporting it, rather than strengthening the muscles by staying as minimal as possible. While I'm not going to start trashing on the "minimalist movement", I do think I made a mistake.

While my foot continues to heal and get stronger, I feel the additional support has been a key factor in how it has felt lately. I started wearing the insoles CONSTANTLY (i.e. even in my house slippers...and I work at home, so I wear them a LOT). That doesn't mean I'm allowing my foot muscles to get lazy. I'm doing self-massage, stretching my calves and achilles, and doing toe raises (up with both feet, down with just the injured foot).

Whether or not I'll seek out advice on custom orthotics remains to be seen. It depends on how the foot reacts when I finally start: a) running outside on varying terrain, and: b) increasing my mileage. Maybe the Superfeet Green insoles are just enough support to do the trick.

I know they're pretty anti-minimal, but if this is what it takes to get me running again, I'm wearing them (while still working on my form, turnover rate, etc).

Do any of you wear either custom orthotics or OTC insoles? What are your thoughts & experiences with them?