break 38

[RunSam]

Hi Ed,

I think you missed my last post, I still have bruising on the balls of my feet after the 10k race on new years eve. I have been running only 20 mins slowly. It has not gone so I will rest now until it has gone completly. Going skiing for a week tomorrow so good time if there is such a thing to get injured.

RunSam

[TheEd]

aaah ha ... on limited internet access at this moment due to the weather, hopefully from Monday things will be totally back to normal

Cheers

TheEd

[RunSam]

Hello Ed,

I've been gone a while now, but I'm back! Have been unable to do any serious training due to niggling foot problems. Eventully went for some x-rays and was a little surprised by what it showed. I have 27 bones in my left foot (normal 26). I'm now waiting for an appointment with a orthopedic specialist. I have maintained my fitnes to some extent considering I have only run 20 times during the last 10 months. Only run longer than 3km once during this time.

UPDATE
Current resting pulse 43
age 37
max pulse 193 (not tested it recently)

Have been doing some flexibility and strenthening exercises and wearing a metatarsal cushion, which has helped greatly.
I have run every other day this week without problem. Only 3k and slowly but its progress.
I have a bet with my wife so I am very keen to get running again.

I will keep you updated with my progress.

RunSam

[TheEd]

wow .. you should have given me a shout to let me know what had occurred

it is also the tough time to train now

Thanks for the update

TheEd
ps.. will give you a call

[RunSam]

Hi Ed,

I have just completed my first 5x2000m ( day 3) since last November. I found it very tough to hold the speed I wanted due to my breathing and high heart rate.

Weather: 9 degrees / wind / rain
Location: outside 400m track

1/ Time 8.01
Max hr 179
Av hr 169
hr after 90R 114

2/ Time 8.25
Max hr 180
Av hr 173
hr after 90R 112

3/ Time 8.56
Max hr 176
Av hr 168
hr after 90R 112

4/ Time 9.07
Max hr 175
Av hr 166
hr after 90R 111

5/ Time 8.41
Max hr 181
Av hr 174
hr after 90R 111

Total running time 43.10

All in all I was quite pleased with the session.

[TheEd]

welcome back .. I like the optimism of the first 2k

but all in all a good session as you hung in there ... reading into it you should see a change with a little more aerobic work to assist your endurance

Cheers

TheEd

[RunSam]

Hi Ed,

Optimist I definitely am!

I had a look back at my 5x2k session back in March 09 (my fastest)
Interesting to compare the figures

march 2009
av hr : 162
av hr/rest 90 sec: 90
time (running) 39 mins 39 secs

Nov 2010
av hr : 170
av hr/ 90 sec : 112
time (running) 43 mins 10 secs

Still I got to that level from a similar level to where i am now in about 10 weeks. Hopefully my foot will withstand the training. Yesterday was my first 5x2k with the foot in lay and it feels fine today so fingers crossed.

RunSam

[TheEd]

I shall need to learn more about the foot inlay as well as the injury that lead to the changes, if possible, please?

so if you able to give some feedback about the problems as well as the method (cure) that is being applied, please?

Many thanks

TheEd

[RunSam]

Hi Ed,

Pain in the foot seems to come from second (from big toe) Metatarsal. I have never done any stretching or strengthening work (until now) on my feet, but it has improved them massively. I also use a "pear" shaped pad in both my running shoes and my every day shoes. It sits just behind the ball of foot and pushes up the metatarsals and so protects them from the impact. Problem was in both but worse in the left. X-rays showed an extra bone in my left foot (weird I know). Waiting for a time with orthopedic specialist.
I am following the sub 40 program and am on day 6 without any problems. I had started back running 3k every other day during the 3 weeks prior to starting the program without problems. I am also doing I slightly reduced program for the easy runs. Running 40 mins and 20 mins instead of 60 and 30.
What do you think?
Staying injury free seems to be the hidden challange here. If I can keep my body in shape "break 38" will come.

Thanks
Runsam

[TheEd]

some time back I do believe it was called Morton's Foot (or toe)

this often stopped the natural roll of the foot

as for your training the bulk or base of the program is from Day 3 to 8 with the 2k - 1k - long run being important thereafter you can juggle things around and can even consider resting on days to provide extra recovery if it helps

so play it by ear and let's hope you can have a period of enjoyable running before the weather changes

TheEd