Easy Run
I have taken a little time off from running because of my foot injury. I did 5 miles at an easy pace today to see how it feels. Since I’m loaded up on ibuprofen to take the inflammation down, it was hard to tell how it really felt, but it wasn’t too bad. Not completely pain free, but I didn’t end up limping home holding back the tears either (like the last time I ran).
Funny though….I asked the podiatrist if there was anything I could do or at least keep in mind with my gait to make sure I’m not still rolling my foot outward to compensate for plantar fasciitis and he just said to not even try to mess with my form and to just run. When you start trying to make changes is when you get all kinds of problems. Yes, that makes sense, but since I have this injury it is impossible for me to NOT think about how I am landing, pushing off, etc with that foot. And when you’re thinking about it it is impossible to just let it be completely natural! Plus it seems that my natural tendency was to roll outward because of my fascia pain which caused this peroneal tendinitis problem. So….what’s a girl to do? I tried my best to just relax and let my foot do whatever it wanted to do, but that’s tough when you’re constantly looking for any little sign of pain.
Workout:
- Type: Run
- Date: 04/09/2008
- Total Time: 00:47:00.00
- Distance: 5 miles
- Average Pace: 9:24.26/mile
Filed under: Run
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And the Diagnosis is…..
Peroneal tendinitis and an abnormally large peroneal tubercle, combined with plantar fasciitis. 
Went to see the podiatrist today. My suspicions about my foot seemed to be pretty right on. I have plantar fasciitis in my right foot - I noticed a slight twinge of that starting last September. With my running over the winter I have been inadvertently compensating for plantar fasciitis and have been rolling more outward with my foot. This has caused a bad case of peroneal tendinitis and a very inflamed tubercle, which is the bony protrusion right below the ankle bone. There are grooves on either side of the peroneal tubercle for the peroneal brevis and peroneal longus tendons. It seems that since my tubercle is so large it is irritating the tendons and may be slicing longitudinal tears into them. I won’t know this without an MRI though.
The podiatrist wanted to first try a very conservative treatment by building me some custom orthotics to deal with my high arches and forefoot valgus: 
The orthotics should help with the plantar fasciitis which in turn would help me to not compensate and roll outward which would help with the peroneal tendinitis. I’m supposed to hit it really hard with NSAID’s and ice for the next 10 days and see if I can get my peroneal tubercle to shrink down a bit. He did say that he thought I could continue running though and if this conservative treatment doesn’t help then I need to go in for an MRI because there is likely some longitudinal tearing on my peroneal brevis tendon. This would likely need surgery to repair the tendon and surgery to shave down my tubercle to a normal size.
Hopefully my foot will calm down and with the help of custom orthotics I’ll be back up to speed soon!
Filed under: Run
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Swim Class - combat style!
Had another swim class focusing on open water techniques. This time we had a few more people and part of the pool roped off so we were all swimming in a much smaller area - 14 people in the width of 3 lanes! I like to call it combat style! We worked on sighting, drafting, passing, deep water starts, and overall just dealing with lots of other bodies flailing around during the swim. There were a couple of head-on collisions, but thankfully nobody was hurt!
Workout:
- Type: Swim
- Date: 04/07/2008
- Total Time: 00:45:00.00
- Distance: 1,000 yd
- Average Pace: 4:29.14/100yd
Filed under: Swim
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Green River Trail Ride
Went for a nice easy ride on the Green River Trail today with a roller derby friend. We rode a very comfortable pace for 20 miles. After the hill intervals I did yesterday it felt great to take it easy.
Workout:
- Type: Cycle
- Date: 04/05/2008
- Time: 15:17:45
- Total Time: 1:20:00.00
- Distance: 20 miles
- Average Speed: 15 mph
Filed under: Cycle
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Friday Morning Swim
My swim today consisted of a 200yd warm-up, followed by 800yd main set really focusing on my technique and not worrying too much about speed. Next was 4×100 sprints with 50yd easy in between each.
It was a good session, but I can’t wait to get my membership at the new gym with a longer (25-yd) pool! Only a few more weeks to go before my old one expires! 
Workout:
- Type: Swim
- Date: 04/04/2008
- Time: 10:49:34
- Total Time: 00:40:00.00
- Distance: 1,800 yd
- Average Pace: 2:13.69/100yd
Filed under: Swim
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Easy Bike
Just an easy ride around the neighborhood on the Interurban trail. My foot bothers me when biking sometimes too so I didn’t want to push it, but did want to get out and move at least a little!
Workout:
- Type: Cycle
- Date: 04/01/2008
- Total Time: 1:00:00.00
- Distance: 16 miles
- Average Speed: 16 mph
Filed under: Cycle
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