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Update on Sesamoid(itis)

kbaker1966kbaker1966
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Rich:

To update:  I am running 3 days a week - 2 short and 1 long. The podiatrist had asked me not to run more than 40 minutes until we could meet again last week and assess the orthotic he had built to relieve pressure under the left big toe. Of course, I did NOT do as requested but kept it under 50-60 min on my long runs.  The pain in the big toe has definitely lessened, and I ran 8 miles last Thursday with little to no pain.  I am cleared to add to my runs as long as I don't have an increase in pain. I'm doing a-stym twice a week on both legs which is helping other tightness in my calves, achilles, and hamstrings.

I am scheduling my long runs to increase by 3 miles per week so that I can do 2 runs of 18 miles before Louisville. I'd prefer to have run farther than that before the race but I don't want to injure myself again. 

I have been doing my runs as follows: run a mile, walk 30-45 seconds, since that's what I understand I should do during the race itself.  I'm still getting around a 9 min mile - runs at night are faster, runs first thing in the AM are a little slower.  I'm happy with that pace. The question: is that how I should continue my runs? or should/can I run 2 miles then walk, or mix it up. I don't mind walking after every mile b/c it gives my foot some time to relax.  I just wasn't sure if I read it correctly that I should be doing my runs like that.

 My new goal for Louisville is completion and crossing the finish line running (not crawling or vomiting or cursing). I will be competing at Lake Placid 2015. 

Cheers - and thanking you in advance for the advice/comments!  

Kay

Comments

  • Coach RichCoach Rich

    Posted By Kay Baker on 08 Jul 2014 12:42 PM

    Rich:

    To update:  I am running 3 days a week - 2 short and 1 long. The podiatrist had asked me not to run more than 40 minutes until we could meet again last week and assess the orthotic he had built to relieve pressure under the left big toe. Of course, I did NOT do as requested but kept it under 50-60 min on my long runs.  The pain in the big toe has definitely lessened, and I ran 8 miles last Thursday with little to no pain.  I am cleared to add to my runs as long as I don't have an increase in pain. I'm doing a-stym twice a week on both legs which is helping other tightness in my calves, achilles, and hamstrings.

    I am scheduling my long runs to increase by 3 miles per week so that I can do 2 runs of 18 miles before Louisville. I'd prefer to have run farther than that before the race but I don't want to injure myself again. I do NOT recommend this. Your goal isn't to run 2x 18 miles runs before Louisville. It's to run as best you can, staying healthy, then show up with the best run you've got. Adding 3 MILES per long run is a huge jump each week. I recommend you add at most 10' total per week to your long run. Stay. Healthy. Don't chase a 2 x 18mi goal. 

    I have been doing my runs as follows: run a mile, walk 30-45 seconds, since that's what I understand I should do during the race itself.  I'm still getting around a 9 min mile - runs at night are faster, runs first thing in the AM are a little slower.  I'm happy with that pace. The question: is that how I should continue my runs? or should/can I run 2 miles then walk, or mix it up. I don't mind walking after every mile b/c it gives my foot some time to relax.  I just wasn't sure if I read it correctly that I should be doing my runs like that. Perfectly fine to walk 30-45' per mile every mile, as it will probably reduce the overall stress of the run, and will help you wrap your head and your confidence around what you'll be doing on race day -- walking at every aid station. 

     My new goal for Louisville is completion and crossing the finish line running (not crawling or vomiting or cursing). I will be competing at Lake Placid 2015.  Yup. You'll be totally fine with ^this^ above but chasing an arbitrary "I gotta hit this volume goal 2x before IMLou" goal is very risky. Instead, but the run as best you can within the constraints that keep you healthy and then bring _this_ run to IMLou. 

    Cheers - and thanking you in advance for the advice/comments!  

    Kay

     

     


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