tag:blogger.com,1999:blog-39813743033084632922011-07-08T00:37:38.275-07:00NUTRShttp://www.blogger.com/profile/18037516287912602447noreply@blogger.comBlogger41100tag:blogger.com,1999:blog-3981374303308463292.post-34134318223839832802010-03-14T18:40:00.000-07:002010-04-06T17:57:36.938-07:00A little over three weeks ago, at about mile 14 of the split rock trail, on Antelope Island, I injured my calf. It hurt but not enough to stop me from finishing the last 4 miles. It was pretty sore the next few days but started to loosen up and feel better on Wednesday of the following week. Did a few 8 milers and decided I was good to go for a 20 miler on the Island. When we got to the gate at 6:30am, it was locked so we decided to run 8 miles on the causeway while we waited for the gate to open. Did the 8 no-prob, jumped in Troys car and headed out to run 12 more on the Mountain view trail. By the time we reached the trail head and started to run again, I guess about 15 minutes had passed. About 1/2 mile into the run, I felt a pop and a great deal of pain in my calf. I was done (and pissed). Luckily we weren't too far into the trail and my good friend Troy walked back with me and drove me back to the parking lot.<br />By the time I got home, my calf muscle was locked up and hurting....big time. I tried the R*I*C*E combo (rest, ice compression and elevation) along with way to must ibuprofen. For the next two days I could not use my calf muscle at all. I walked like a pirate with a peg leg.<br /> <br /> On Tuesday I was convinced to visit the Occupational Therapist that comes into work twice a week. I'm a skeptic, but it's free so I decided to give it a try. I would have visited a voodoo witch doctor at this point. She did an analysis and suggested that it was probably a 2nd degree sprain (partial muscle tear) and could take anywhere from 4-8 weeks to fully heal. She also recommended that when the pain was minimal, I should attempt a short run. Wow! That was a lot different than I would have heard form a Doctor. He (or she) would have prescribed that I not run at all until it was fully healed. Anyway she proceeded to massage the injured area for about 30 minutes. By the time she was done, I had regained some flexibility in my calf and could walk a little better. For the next few days, I worked on the stretches she recommended and visited her again on Friday. By Saturday the pain was minimal and I could walk almost normal.<br /><br />Following the Therapists advice, I went for a run on Sunday. I walked for a half mile and then ran for 3. My calf got tired real fast (from the injury and last of use for over a week) but I dont feel any worse. The next day I ran 5 miles......my calf really tightened up after that run so I took the next day off. By Wednesday I ran another 3. I felt like maybe going 5, on Monday, was a little premature and I was terrified of re-injuring the muscle. The 3 miles felt great...very little stiffness. Every other day I would try to run 3-5 miles depending on how my calf felt. I had a few moments of uncertainty when I would feel something twinge or tweek in my calf but I would stop, stretch and assess it and get going again.<br />I have built my miles up slowly since the injury and and actually ran the WRC on the Easter weekend. At mile 11 my calf started to get pretty sore so I just slowed down and kept going. I packed it pretty frequently with ice after the race and beside a little soreness the next day, everything seems OK. This is the big week for me, I need to start getting some longer runs in to be ready for the marathon in about 5 1/2 weeks. I'll try a 15 this weekend and go from there. Hopefully I can added a few miles to the long run each week and get back to where I need to be.<br /><br />The big lessons......When you have an injury, make sure and take the necessary downtime to start the healing process. but I thinks it is important to get range of motion back as soon as possible by stretching and massage therapy. I have also learned that ice is a runners good friend as well as Ibuprofen and compression. The biggest lesson I learned is that I cannot continue to run through all injuries.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3981374303308463292-3413431822383983280?l=utahrunner-nutrs.blogspot.com' alt='' /></div>NUTRShttp://www.blogger.com/profile/18037516287912602447noreply@blogger.com1tag:blogger.com,1999:blog-3981374303308463292.post-7710040709735792072010-01-17T09:19:00.000-08:002010-01-21T13:33:45.288-08:00<span style="color: rgb(204, 0, 0);">Correction..... This has been changed to Saturday the 30th.</span><br /><br />Priority Fitness (309 West 12th Street) will be hosting a sports medicine Dr. next Saturday (Jan 30th) at 10:00am. Dr. Laura Anderson will be talking about avoiding injuries and how to start the New Year out right. Priority Fitness will have gifts and drawings for a free 6-week session.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3981374303308463292-771004070973579207?l=utahrunner-nutrs.blogspot.com' alt='' /></div>NUTRShttp://www.blogger.com/profile/18037516287912602447noreply@blogger.com0tag:blogger.com,1999:blog-3981374303308463292.post-83636953730489715022010-01-17T09:03:00.000-08:002010-01-17T09:10:04.642-08:00Looks like we will be running in Syracuse next weekend (Jan23). There is a Sports Medicine person speaking at a friends newly opened workout business in Ogden, at 10:00. We plan to attend this. So, we will probably be running around 7:00am. I'll post details on our training run, as well as the speaker, later this week.<br />Cheers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3981374303308463292-8363695373048971502?l=utahrunner-nutrs.blogspot.com' alt='' /></div>NUTRShttp://www.blogger.com/profile/18037516287912602447noreply@blogger.com0tag:blogger.com,1999:blog-3981374303308463292.post-31879762157091406922010-01-14T14:00:00.000-08:002010-01-14T14:07:50.258-08:00We will be running at the Dee Event Center next weekend (Jan. 16th) at 8:00am. This is a Strider's practice run on the 5K and 10K courses. We plan to run the 10 mile course.<br /><br /><a href="http://www.blogger.com/We%20will%20be%20running%20at%20the%20Dee%20Event%20Center%20next%20weekend%20(Jan.%2016th)%20at%208:00am.%20This%20is%20a%20Strider">WRC 10 miler Map </a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3981374303308463292-3187976215709140692?l=utahrunner-nutrs.blogspot.com' alt='' /></div>NUTRShttp://www.blogger.com/profile/18037516287912602447noreply@blogger.com0