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post-tibialis pain

Marathon Training Week 11 Recap – Geez that Hurts!

11 by MaretH. from Flickr (Creative Commons License)

11 by MaretH. from Flickr (Creative Commons License)

I am 11 weeks into Hal Higdon’s 18-week marathon training program. It was mostly a good week of training until this weekend when the excruciating pain started. I switched up my aural entertainment from podcasts to mostly music and it made a big difference.

Here’s the recap of the last week:

Monday: Monday is usually a rest day, but I knew I’d be hiking on Thursday so I did the 4.5 miles I was scheduled to do on Thursday today. I entertained myself with my race day playlist. It’s easy to zone out with good music and just run in time with the rhythm. It was a little chilly but it felt good towards the end. I didn’t have any real pain until Mile 2 or 3 when I started having a little discomvfort in my hip, left calf, and left shin/post-tib. I was pretty sure I was going to need KT Tape on my left shin and post-tib for Wednesday’s 8-mile run and Saturday’s 16-mile run.

Tuesday: I accidentally slept in today so I ran my 4.5 miles in the afternoon. It was an uneventful run – just my standard pain in my left shin and right hip.

Wednesday:  I ran 8 miles early morning and watched a beautiful sunrise. It had hip pain from Mile 1, but it wasn’t that bad. I wore KT Tape which helped but it didn’t stay in place very well. I ordered Tuf-Skin when I got home. That stuff makes tape stick like glue.

I’m stepping up my push-ups this week: 5 sets of 25.

Thursday: Today was the Annual No Guilt Thanksgiving Hike with my cousin Marian. We hiked 5 miles up Shaw Butte. It was a good trek with good conversation, and as a bonus, I felt no pain.

Friday: Rest day.

Saturday: I had a Forrest Gump moment during today’s 16-mile run. I started my run just as the sun was coming up and I was running next to a park that has some beautiful red rocks. There weren’t any cars or people around and I could just begin to see the sun peaking up over the horizon. It was very peaceful and gorgeous.

The run went well. I listened to Profiles with Malone and Mantz followed by my race day playlist. I put KT Tape on my left shin and post-tib and I was annoyed that it wasn’t staying on even though I followed all their directions – and then I realized that I got this roll of tape almost 2 years ago. The adhesive is probably drying out.

I felt good after my run until the evening when my entire body started to hurt – especially my chest. I felt like someone stomped on my sternum and kicked me in the ribs.

Sunday:  Holy crap my chest hurt this morning – but some ibuprofen helped take the edge off. Instead of biking, I went hiking with my friends at the Wind Cave Trail. It was 4 miles with a lot of rocks to climb. Toward the end, my legs and glutes could definitely feel it. After the hike my chest was killing me. Some of the people on the running Subreddit suggested that I might have a posture issue. I definitely plan to hit the Runner’s Den injury clinic this week to get their opinion about this.

After a nap I felt much better and cranked out 4 sets of 25 push-ups.

Weekly Totals:
Running:  33 miles (130.6 miles total for November)
Hiking:  9 miles
Push-ups:  225 push-ups

Marathon Training Week 9 Recap – Back in KT Tape

Number 9 Sign by tedeytan from Flickr (Creative Commons License)

Number 9 Sign by tedeytan from Flickr (Creative Commons License)

KT Tape is my friend. When I did the Rock ‘n’ Roll Arizona half marathon in 2013, I think my feet and legs were taped up from November until after race day in January. Since doing physical therapy for my shin splints and re-working my running form earlier this year, my pain is greatly reduced, but I’ve been plagued by post-tib pain in my left leg lately. So I’m back in KT Tape for the foreseeable future. Here’s how this week of training went.

Monday:  Rest day. My quads definitely feel like they ran a half marathon yesterday. My neck and back are bit sore too.

Tuesday: It was a chilly start to the day – only 58 degrees when I started my run. I’ve given up on running on the treadmill and elliptical at the gym. Running in the real world may take longer, but it’s a lot more fun. I listened to an old episode of the Evo at 11 podcast wile I ran 4.5 miles – thanks for making me laugh.

When I got back, I cranked out 100 push-ups: 4 sets of 22, 1 set of 12. I wonder, once I get up to doing 4 sets of 25, if I could increase it to 6 sets of 25, twice a week. I think that would be more efficient than doing 100 push-ups, 3 times week.

Wednesday:  Another chilly morning run with Evo at 11 – 7 miles this time. It wasn’t that painful, but I felt like I was running exceptionally slow for the last 2 miles.

Thursday: I had an early morning event so I moved today’s run to tomorrow. I finished my push-ups for the week in the evening: 4 sets of 23 and 1 set of 8. The last 3 reps of each long set were a bit challenging. I expect to be up to 4 sets of 25 by the end of next week and hope to be up to 6 sets of 25 within 2 weeks after that. I love having muscle definition in my arms.

Taping my Post Tib with KT Tape - I'll probably have my leg taped up most of the time until after the marathon

Taping my Post Tib with KT Tape – I’ll probably have my leg taped up most of the time until after the marathon

Friday: I was in hurry this morning so I didn’t heat my hip before running 4.5 miles. That was a mistake.  It hurt like hell by Mile 2. The Creative Giant Show, a new podcast by Charlie Gilkey, kept me somewhat distracted.

When I got back from my run, I decided it was time to step up the care for my left post tibialis that’s been sore so I taped it up with KT Tape. You can wear KT Tape for as long as it stays in place so I’ll be wearing and sleeping in knee socks for the next 9 weeks to keep it from rolling and catching on things.

Saturday: I ran 10 miles today, and yes, I heated my hip before I headed out. It still hurt but it was much more manageable. As usual, I was entertained by the lovely Scott Mantz and Alicia Malone with their Profiles podcast. They featured Julia Roberts this week. I was bummed when they announced that they’re taking next week off so I’ll have to find something else to entertain me during my 15-mile run.

Ironman Arizona is tomorrow. On the second half of my run, I saw a lot of fit people riding very expensive-looking bikes. I assumed they’re all Ironman athletes getting in one more ride before turning their bikes in for the race.

Sunday:  It was weird getting on my bike after having a week off from cross-training. I rode for 19 miles and I noticed the ride is starting to get easier, except when I ran into a pretty strong head wind around Mile 3.  I hope it doesn’t cause any problems for the Ironman athletes.

I think I’m starting to experience the constant soreness I’ve seen in other friends who are marathon runners and triathletes. Sometimes it hurts less to run than walk, and sometimes it hurts all the time, especially my hip when I go from sitting for period of time to walking around.

Weekly Totals:
Running:  26 miles
Biking:   19 miles
Push-ups: 200 push-ups

Old-School Icing Techniques for my Running Injury

I’m using this summer to get my legs ready to train for the 2015 Rock ‘n’ Roll Marathon – Arizona in January. Training will start in mid-September and I want to be comfortably running 18 miles a week by then.

A few weeks ago I did an easy 4-mile run. I felt good, until about 8 hours later when I felt a searing pain in my left post-tibialis (inner calf). It was the strangest thing. I figured I pushed a little too hard (even though it didn’t feel like I did) and I rested it for a few days – but the pain didn’t go away. I emailed my physical therapist who suggested ice and stretching. It was kind of hard to get my gel pack to mold to this part of my leg so I decided to go old school for this.

(My gymnastics family knows I much prefer the suck-it-up-ibuprofen-and-tape approach to injuries and if I’m icing something, it must really hurt. And in this case, I’m thinking about the long game. I’ll take care of myself now to be able to have the race I want in January.)

Ripped Cup

Ripped Cup

I opted to go back to using ice cups instead of gel packs. I learned about ice cups when I was a gymnast. It’s what my club used for the communal ice needs – mostly by the team kids who were there the most and got the most injuries. Ice cups are fairly simple to make – fill a disposable cup (styrofoam or high-quality paper) with water and freeze. My drug store only had styrofoam cups so I went with those. Their smallest package had 51 cups.

Double Cup

Double Cup

I ran into a small a problem right off the bat – the ice ripped through the bottom. I think what happened was the top (not being insulated by the cup) froze first and when the ice at bottom froze and expanded, had nowhere to go but down and out. Paper cups are less insulated by nature and may not have this problem as much – and probably freeze faster.

The solution: add a second cup before using.

Using an ice cup is simple: tear off the top edge of the cup and apply to the injured area is a smooth motion. It’s essentially a big ice cube and the cup protects your hand from getting cold and wet. It’s best to do this outside or with a thick towel folded several times beneath the area you’re icing because it drips a lot. As the ice melts, tear off more of the cup as needed.

Icing my Leg

Icing my Leg

My physical therapist friend reminded me to only do this for 5-7 minutes at a time to prevent frostbite. I’ve frostbitten myself several times over the years (I usually call it an ice burn) and those things hurt like hell.

I can usually get 2-3 ice jobs out of each ice cup so I’m going through about one a day. This makes me wonder how often my club had to make these when people were icing every day.  I’m on the road to recover and hope to be back pounding pavement in the next week.

Going old school with my injury treatment has supplied a nice trip down memory lane. In gymnastics, somebody is always hurt so it was a regular sight to see a team kid sitting the sidelines, moving an ice cup against their skin, with a paper towel soaking up the drips and little pile of styrofoam pieces next to them. Ah . . . fun times.