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Monday, July 9, 2012

2012 Training Day 136 (PM): 9K and Welcome to DM!

As planned, I doubled today. For the first time ever. I went for an easy 9K - the first one ever! averaging 117Bpm. It takes a lot of discipline to run that slow. But I have learnt the hard way why one should avoid 'junk miles'. Then I stretched thoroughly, did lunges, pushups, worked on my abs and took water. Thats 25K for today. Not bad. I have pain in my lower anterior right shin but shin pains and shin splints and me are good friends so I am not too worried. Took a banana for dinner. I hope I will be strong tomorrow.
And Please welcome Detotalized Monographs -  my writing site.
I have decided to separate my writing from my running coz the former is hogging all my attention and my blog space.

5 comments:

Carolyne Gathuru said...

Hi,

Good to hear about Detotalized Mongraphs. Big up!
Wise counsel needed quick quick quick on PF. Just off a 12wk break to get rid of it, disappeared completely. Ecstatic about it. Hit the road with a bang, now back running for 3wks and the foot-on-fire demon has made its way back and refused to leave. I am grounded by this fiery foot and quickly headed into borderline depression as my colleagues rush off into the clean crisp air like free spirits :)
So all that aside - how have you healed the PF that's been dogging you?
Carolyne

Running Writer said...

Thanks. R us sure its PF bothering u? Pole sana. The PF is caused by tight calf and Achilles muscles. So you have to stretch these muscles after every workout. Thoroughly. There are videos on the net about how to stretch them but none of them captures the stretch correctly. Here is the procedure:
1. After a good workout, find a bed or some horizontal object you can lean on. It should be at knee level or thereabouts. At waist level is too high.
2. Place both hands on it to support your weight then stretch one leg back and place the other leg on it so that you are holding your body at a 15 degrees angle.
3. Hold for 50 seconds then switch.
After a while the PF will go. Dont massage it, But doing heel walks can also help make the shin muscles supple.
All the best.

Carolyne Gathuru said...

Yup PF it is. Classic case.
Got your instructions. Will attempt and revert.
Don't massage it?
Every other physiotherapist says to stimulate circulation in the area to reduce inflammation?

Running Writer said...

I bought several tennis balls. One for the office, one for home and one for the car. I used them for a while to massage (basically resting my foot on them) but I did not notice any considerable improvement. Yes, you get some temporary relief but it doesnt help the injury.
So massage is out. In fact, some physiotherapists expressly say that massage makes it worse. The crap about blood circulation is just that: crap. In fact, Youtube has doctors who believe in puncturing the heels to cause more trauma then bandaging the foot so it heals as a unit. So much crap.
Another thing that GREATLY helps is, when you are at the office or at home, get a low lying seat that enables you to seat while your ankle is bent at a sharp angle. That helps a lot in increasing flexibility of the calf muscles.
Now I will collect my consultancy fees later.

Carolyne Gathuru said...

Yup - consultancy fees coming right up Dr. A.
Thanks a bunch.
All the best with your running activities.