- I was worried yesterday about the base of the 5th metatarsal, so that’s where he started. It was sore and in general the middle of the foot felt tight and inflamed. And the base of the metatarsal was sore to pressure. PT’s resonance test on it was fine, so it was unlikely to be a stress fracture, but I wanted the doc to check it out. He immediately ruled out stress fracture there, and just called it tarsometatarsal joint inflammation.
- Main cause of that is not wearing the boot long enough, but worse (in his mind), I was wearing my Luna sandals. And that’s mostly what I’ve worn the past week or more, other than when on the bike trainer and I’ve put on my bike shoes (not clipless, just platform shoes). That includes all the walking around Carowinds on Friday, Saturday soccer game and errands, etc. I did have the brace on for the most part until Sunday afternoon when I stopped wearing it. And I walked barefoot around the house and on the treadmill when not in Luna’s. He just pointed out that with barefoot or sandals, the load on the tarsals is much higher, and right now, the foot needs less stress, not more. So he wants me in a shoe for a while. I’ve got on my bike shoe right now which is pretty stiff and shouldn’t allow much movement.
- There is still lots of soreness all over – peroneal tendon, peroneal muscle, ATFL, calcaneousfibular ligament, anterior tibialis, etc. Some of those are likely due to lack of shoe per above above but some of course due to the original injury.
- He said if it’s really sore, wear the boot. (It’s not really sore, in my mind.) He said the brace is really just for aversion and wouldn’t help much with where I am right now.
- He mostly wants to see inflammation go down and recommends topical and oral NSAIDs, elevation, massage, maybe a bit of ice.
- He wrote a prescription for Rayos, a delayed release prednisone, that he said I could take at night, to combat the body’s inflammation. I’m a bit torn, as I really don’t like taking things like steroids or NSAIDs unless I really have to. I would take this at night, and the delayed release means it limits the body’s inflammation response which is greatest while sleeping. I’ll have a think on this and read up on it before making a decision.
- (I have been doing the topical NSAID 2x per day, but have limited oral NSAIDs unless it’s really bothersome. I have been taking minerva and using collagen in a shake to try to help with inflammation and speed up natural recovery.)
- He didn’t say anything about when I could run, just listen to your body, and when there’s no pain, then I can do whatever. As there’s some pain / discomfort now, I’m certain he was implying don’t run yet, and don’t walk too much yet! At least not without a more supportive shoe.
- He did say cycling was fine as long as it doesn’t cause additional pain/discomfort. I rode 85 miles last week and only feel that’s been a good thing, albeit starting to get boring. (I’ve only ridden on the trainer, not outside!)
I busted up my ankle pretty good on Wednesday May 3rd while scrimmaging with the U13 team I help coach. I made a beautiful spin move — as I was running across the field towards the right side line, I stopped the ball with my R foot and rolled it 180 degrees back towards the center. As I reversed direction to go to where the ball was, my R leg got stuck under R2’s R leg, which had just firmly planted at full speed where he thought the ball was going to be. My full weight at full speed was going the opposite direction, my R ankle was fully planted, and so the ankle inverted. I heard a snap, but the kids said they did not, so maybe it was one of those “psychological sounds.”
Instantly the R ankle looked like baseball. Two of the kids had to carry me off the field. (It was one of the rare times when I was the only adult out there!) I had to call in other parents to come get me, and they immediately stepped up to get kids where they needed to be, get me to the ER Ortho, etc.
I did feel a bit rushed by the Ortho team. We arrived at 7:15, they typically close at 7:30, and they had me out the door by 7:45. The diagnosis was not 100% definitive, but it was “likely not a break” based on the x-ray. But based on the physical exam, the doc wasn’t 100% sure. They put me in a boot and set a follow up for 3 weeks later.
Pic on R is night of, L is next morning.
Here’s the pretty colors on Saturday night, 3 days later…
I wasn’t happy with the 3 week follow up, so moved it up to 6 days on Tuesday. On Monday I had mostly ditched the boot and just wrapped it with either an ace bandage and/or a compression brace. I also spun on the trainer for 15 minutes which felt really good — I had a lot more mobility after that.
Then I saw the doctor on Tuesday a.m., six days after the initial injury, and here’s what I wrote to my coach:
First, he said he was surprised I wasn’t casted when I came in after the injury, he would have put me in a cast for two weeks immediately and then done a re-eval. Today’s diagnosis is a R ankle inversion sprain / severe sprain of the calcaneo fibular ligament. Likely tore perineal retinaculum and other tissue.
Second, he said I was a week or two ahead of where he’d like me — see #1 above. He’d prefer me still in the boot for another week, but did give me an ankle brace with a lot more lateral support than what I’ve been wearing (compression brace and/or ace bandage). He feels like any lateral movement is going to continue to strain the ligament as well as the perineal muscle. He was able to get a lot of movement in the ankle that shouldn’t be there — i.e. the torn ligament is allowing much too much movement and his concern is that long term if I don’t let it heal properly, it’s like to sprain again and again. I’ve sprained my ankles twice in my life, both in soccer and once almost 30 years ago, even with all the trail running and off trail running (orienteering, rogaining, adventure racing).
Can start PT immediately (appt Thursday already scheduled) with non-weight bearing and advance as tolerated. I could tell he wasn’t 100% sold on me spinning on the trainer already, but said as long as there’s no lateral or fwd/bkwd movement of the ankle, it shouldn’t be an issue. I think since it helped mobility so much yesterday it’s a no brainer to at least continue doing it lightly!
Both oral and local anti-inflammatories prescribed. Massage from toes to above ankle a couple of times a day to help inflammation subside.
So there you go… I’ll start PT in a couple days. I’ll spin on the trainer as long as it doesn’t cause any discomfort and seems beneficial. And hopefully I’ll be back soon, and stronger than ever! 🙂
Last year was my 1st time running this race, and I really didn’t like the course — not enough big hills to power hike! I.e. I thought it was too runnable. But this year I knew what was in store and mentally I did not get down as much, grinding out a lot more running than I’m used to.
My goals going in were to break 5 hours, crack the top 10, and finish before Kelly and Heather could finish the 12 miler (which started an hour later), shuttle back to the car, and drive to my finish. Of course, beating last year’s time would have been nice, but I knew this year would be much hotter by the end. I checked and last year my Garmin showed 60F at the finish and this year it was 77F. That’s Garmin temp and not actual outdoor temp, but I think it isn’t that far off. Maybe 72 or 73F this year the last hour.
I won’t write a lot… There’s not much to say. I jumped out with the top 10-15 runners… I was surprised there were 4 ladies in front of me, but they seemed solid. After a while I decided to slow down — I definitely prefer to run by myself and not in a group where I got sucked into their speeds vs. my own.
I ran comfortably, and was a bit surprised at my GPS pace — it was a slower than I had hoped. But I knew if I sped up, it would be a difficult second half, so I just stayed within myself. I had two hopes: 1) that my GPS was tracking short and 2) there would be carnage up ahead. 🙂 I don’t know this course that well so I wasn’t sure on the GPS, and even at the turn, I couldn’t recall if it was was exactly at the half way point, so I really didn’t know if my GPS pace was right.
At some point on the 1st half I passed three of the four ladies, but didn’t pass anyone else the rest of the 1st half. I hit the turn and didn’t ask for an update on placing. After the lollipop it was a bit crowded for a while with both 12 milers and 50k runners still coming in to the turn. I saw Kelly and a few minutes later saw Heather, and she told me I was in 12th and that there were several “catchable” runners in front. That was good motivation, but I opted not to run any harder, just to stay strong and steady. I eventually passed four more runners to move into 8th overall.
I don’t like the look at miles 25 – 31 on the race analysis, but then if you look at the GPS track it definitely started misfiring as it had me in the water, missing the bridge, etc. And the race stats show I slowed down some on the return, but not to terribly much. About 7 minutes whereas most others in the top 10 dropped 20 or more minutes. I guess the heat did get to most everyone.
Food was 3 or 4 vFuels and 3 coconut date rolls. Other than that I just topped off on water at the aid stations. I used MAPs the entire race and a few Endurolytes in the 2nd half.
In hindsight, the “C race” marathon 3 weeks prior, in which I ran within 90 seconds of an all time marathon PR, was not quite C race enough. Recovery from that was hampered by a bit of a L cuboid issue, and the runs I did have all felt sluggish until the final few days before the 50k. But I’ll take the BQ and the top 10 finish at MST.
I think I’ve come to terms with two things:
- Even though I have the Bryce 100 DNF monkey on my back, I am just not feeling the call to go back this year. I’ve certainly thought I would do that all year, but wanted to hold off on registering until after the 50k. But right now, the call is not strong enough… And you can’t run a 100 unless there’s a strong call. At least I can’t.
- I seem to much better suited to the 50k-50 mile distance vs. the 100s, at least at this point in my running carrier. I would probably do well at 100k, too. The 24 hour times races I’ve run have often been quite strong into the 60’s and even 70’s, but beyond that, I’ve slowed and struggled. I’ve been consistently running since 2009/2010, after several years post knee surgery where it was quite difficult to run more than 30 minutes a couple times a week. But that consistency has been a slow progression from 15-20 mpw, to last year’s 32 mpw. That’s not nearly enough to “run” 100’s well. I’m not sure what the future holds for 100’s, but at least for right now I want to work on being more consistent with 40-50 mpw weeks and see how that treats me. As a person with a history of niggles that slow me down quite often, it may be difficult, but I think it’s the right thing to do.
(The strava chart here shows mileage over time, and I do think that some runs in 2013 are missing — that long flat line in April and May can’t be right as I was training for Leadvillle. I think the migration of runs from DailyMile and Garmin just didn’t take fully! But either way I know the distance reached that year was certainly not at 2016 or 2015 levels!)
- I’ve run this 7 out of the last 8 years, so I’ll just bullet point it…
- Same routine as normal – wake up a few minutes before the alarm was supposed to go off at 3:50, get up, make coffee, make my breakfast to eat on the way over, etc. Load up the car and head out. This year I picked up Heather and we were on the way to El Dorado Outpost, the shuttle area, by 4:40 a.m.
- I rode the shuttle over with Tori, her first ultra, and tried to help her remain calm. Timing was perfect as we arrived, waited for the port-a-loo, and finished just in time to drop the warm clothes and head to the start.
- Obligatory profile:
- This year I was in the top 5 or 6 up the 1st climb (a real monster!), until I tripped and fell, and was passed by a couple runners. I ran with Tim, with a bit of back and forth, from maybe mile 5-18. I’d make it to the turn in 8th, in 3:28, about 5 minutes faster than last year.
- The turn was smoother for me this year than last – I went in knowing exactly what I was going to do – drop the vest, keep the arm warmers and gloves, get my one small baggie from the drop bag. I took off the ipod from my vest before getting all tangled in the headphones like last year. The only problem was they couldn’t find my drop bag! Bummer! Here’s a photo Sam took of me looking sad:
- I was determined not to mentally let my missing drop bag get me down. It had two vfuels and two date coconut rolls, and that’s it. But it did mean I’d have to fuel on things I’m not used to. I gave Sam my vest who promised to get it to me at the finish, and took off, feeling good. I did have to eat a cookie there, which would not have been my 1st choice, and later had a hammer gel which I haven’t had in years. My stomach was a bit so-so around mile 30-35, but I’m not pinning it on those foods.
- Around mile 28, I saw this guy in bright orange standing just off the trail. He looked like a hunter and was staring me down, and it felt a bit odd. Why was he staring at me so intently?? He finally asked my number and when I said “17” he said “ah, this is for you” and handed me my food! I really appreciate that he hiked in all the way from the 29 aid station to find me! Again, at that point I’d already had a few things I normally wouldn’t have eaten. But as an ultra runner it’s important to be flexible.
- Somewhere around mile 25, after the 2nd climb up and down Dennis Mtn, I started feeling the hard effort. I struggled for the next few hours, not running nearly as much as I wanted to on the ups. I was slow on the flats. I was running the downs, but my feet were really starting to hurt. I had to use a brand new pair of Altra Superior 2.5’s on this run, as the week prior on my last long run, my old one’s ripped! Ugh! The Superior has a history of that, but a the same time, I love them. 😦 For some reason this new shoe, whether I didn’t quite have the lacing the way I like or it’s actually different, my feet were shot! (I did verify there was indeed a rock plate in both shoes.)
- It was frustrating to struggle as much as I was — it was a real suffer fest! It took me 40 minutes longer on the way back in vs. the way out, but amazingly I was only passed once.
- Results: 7:43:54, 9th overall:
- (I do feel like I was in the turn longer than 32 seconds as the volunteers frantically looked for my drop back, but it still was not nearly as long as last year!)
- How do I feel about the results? Well, while I was out there it was disappointing to feel like I fell apart so much, disappointing to take 40 minutes longer on the way in vs. the way out. But I went in saying anything under 8 would be good, so I am not disappointed. Plus recovery was very easy – very minimal DOMS for the next couple days was it.
Strava race analysis shows the real problem was mile 27 – 36 or so, and I did pick it back up the last 4.
- I mentioned tripping and falling on the first hill, but I went down several times this year and seemed to be kicking roots and rocks more than normal. For some reason I opted to leave my glasses behind at the last minute. Legally I can drive without glasses, so my eyes are not that bad, but I have been running in my Oakley prescription glasses almost exclusively for several months. In hind sight, it was a bad call to not wear them on race day!
- Gear: Nike shorts and compression shorts, Injinji toe socks, Altra Superior 2.5’s, Icebreaker 200 short sleeve top, turkey trot arm warmers, Icebreaker gloves, buff, arc’teryx hat, ipod, UD AK pack, one UD bottle. Dropped the vest at the turn and that was it.
- Pre-race food: coffee with HWC, gluten free coconut oat meal with coconut mana, almond butter, part of a ucann mix
- Fuel: 3x vfuel, 4x coconut date balls, 1 hammer gel, a Uhwarrie cookie or two, boiled potatoes, a few potato chips, a bit of mountain dew, noodle broth at mile 35 — why did I wait so long to have broth, it was awesome!
- History of my Uhwarrie results:
|2010||7:57 (short course)||30/71|
It was the best of times:
- 1st place NOVICE category at the 3 hour Briar Chapel mountain bike race
- 1st place (1st ever running race win!) at the Xterra Beech Mountain 5k
- 7th place overall at the MST 50k
- Pacing Jason to 1st overall at the Umstead 100
- 7th place overall and a 26 minute PR at Uhwarrie 40
- 1st overall in the Tough as Trails race series
It was the worst of times (not really!):
- Feet totally fell apart after 83 miles in 100F heat index weather at Hinson Lake 24 hour (but I still ended up 9th)
- First ever DNF at the Bryce Canyon 100
So all in all a solid year. Most ever miles run (since I started tracking):
(I’m pretty sure 2014 has all the data, prior to that Strava does not.)
Elevation fell off a bit but the 75 miles on the ATT run in 2015 and a couple 14ers was the difference. Pinhoti in November didn’t hurt, either!
For all activities:
Sure hope 2017 holds more paddling!
Looking back at last year’s year in review post, I wrote:
Looking at 2015 I see some of the same problems I had in 2014 — I need to work heavily on strength, especially leg strength and core strength, to improve my running.
In 2016, beyond strength, I will continue to work on my mountain biking. I also somehow need to work on mobility — some kind of movement practice like MoveNat or the Mobility WOD or even getting back to some yoga. Something to reverse some of the “damage” just running and riding cause!
I did not do great with strength work — it fell off a fair bit after a strong-ish start early in the year. The mountain biking picked up a bit though not in total miles (759 in 2015 vs. 568 in 2016), but in time spent with R2 on the trails so that was perfect. (If Leadman is ever going to happen – maybe when I’m 50? – I need to seriously pick up the bike miles. But right now I’m focused a bit more on running.)
I still have serious work to do on mobility, especially in the right SI -> Hip -> Knee -> Ankle chain, which has always been my “achilles.”
What’s on tap for next year? Uhwarrie 40 in February and Mountains to Sea 50k, as part of the Tough as Trails series. I’ve already lost significant time in this year’s series as I did not have a good run at the Eno River 11 miler. That was in the middle of my “month off” so I ran it w/o looking at my watch. I’ve still got 71 miles to make up some time, but a repeat as 1st overall seems doubtful right now!
Beyond that, KB, R2, and I all signed up for Hinson again in September. I’m not sure if I’ll make that an A race or not. I’ve got the Bryce monkey on my back which may need to be taken care of in June– but I’m going to wait until after Uhwarrie and/or the MST50K to make a decision on that. It won’t be a big family trip this year — it will be a “business” trip to knock it out.
Cheers to all on a happy and healthy 2017!
I only raced the 3 hour, not the 6 hour, and jumped in the beginner/NOVICE category, as it’s the 1st mountain bike race I’ve done in 10+ years. I’ve only done one short Huck-a-buck mtn bike race at Lake Crabtree a long time ago, and one 24 hour mtn bike race as a 2 man team with Charlie way back in the day…
I’ve mostly ridden with R2 recently, and hadn’t ridden more than 11-12 miles in quite a long time. I was able to ride 4 loops in 3:02, for about 26 miles, and WON the NOVICE category. I have to admit, though, the EXPERTs were amazing! The top 3-4 would pass me once every loop, and they were riding about 2.5 miles more than me. There’s also the OPEN category which is the largest, and I would have been lucky to be in the top 50% there! But I’ll take it. But I guess that’s the last time I can race NOVICE.
Where to start on one of my favorite races, now that I’ve run it three years in a row? Round and round we go, until we stop or the clock strikes 24.
After Bryce I had planned to take a break from “structured training,” but then I had my 1st ever DNF, and I was ready to come back stronger than ever. And while I didn’t quite train like Rocky in Rocky II (I wanted to!), I put in some solid mileage (at least for me). (That 11 mile week was just crazy busy but I did get in a lot of walking and a little riding — that’s the XT bit.)
So, what would Hinson 2016 bring? I so wanted to find the form I had in 2015, when I ran 83 miles in 15 hour 45 minutes. The only reason I stopped then was because I had Pinhoti 100 six weeks later, and thought any more mileage at Hinson would start to jeopardize my ability to run well in Alabama. I’ve struggled with that decision since then — I think it was the right call — but it was so difficult to stop when I was running so well — sub 20 hour hundred in site, possible 115 at Hinson, 2nd place… So I’ve thought about Hinson a lot since then. Going in this year, I just wanted to keep moving for 24 hours. And of course I had mileage goals (105+), but my biggest goal was to finish — meaning make it to the banana lap still moving, without haven taken a long nap.
This year Kelly and I decided to keep the kids with us. They weren’t excited by the prospect at first, but in the end, I think they enjoyed it. We drove down after Reece’s XC practice Friday evening, so we got there a bit late, which meant we had the tent farthest out from the start. The good thing about that is that it was much more quiet Friday evening. The bad thing was how far we had to walk in the gear, and the walk to the bathrooms and start in the morning. Post race we had a dolly to help move things, so that wasn’t too bad, though unpacking after running all day is never fun.
After we set up camp, we headed out to the same place we ate last year downtown – Pattan’s downtown grill. I saw this picture of Hinson snowed over on the wall at the restaurant, and took a photo as we all needed cold thoughts with the predicted heat for race day (90F with heat index of 100+):
We got to bed at a decent time and it was nice to be a bit further away from the noise of the busier camp area — I didn’t even need ear plugs! I still didn’t sleep great, waking several times, but that’s about what is expected if you are not at home in your own bed.
At 6:30 a.m. or so, we got out of bed, I made coffee, and we made the trek to the bathrooms and back. Then it was time to get dressed and walk back over to the start.
Last year, I ran the 1st two loops with Kelly, and that helped me from going out too fast. So this year, I planned to run one with her, and then just use PE to keep it easy (no HRM). After the 1st loop, easy seemed to be about 10:00/mile including stops at the aid station or our tent for water, etc., so I settled in there for a couple hours. As the heat increased, I dialed that back to 10:30, and eventually even to 11:00’s, as I was worried how much the toll of running in that heat would take. It still felt easy, but I was worried it wouldn’t for long and that a drop in performance could be sudden.
My strategy to deal with the heat was to put ice in a buff and put that under my hat. That worked well for a while, but I also started to douse myself with water from the aid station cups, and eventually I started carrying a small hand held of water that I could squirt on my head or on my face. I also started putting ice in a towel, wrapping that up, and putting that around my neck. Those strategies were working well until somewhere around mile 42 or 43, when I felt this heavy cloud of heat around my head that would just not go away. I backed off to a walk for several minutes each on the next couple of loops, and used more ice, and eventually felt the cloud of heat dissipate.
It was somewhere around here that I recognized Leigh Ann from Umstead, who had really pushed Jason there for the overall win in the 100 miler. She jumped in for a loop with me and that helped a lot — I got back to a decent pace and it was nice to have someone to talk to. She’d run another loop with me later, and about half of a 3rd after midnight when she found Ron on the side of the bridge and stopped to help him.
I had a resurgence for a few miles, but then the pace began to slow again. I walked a bit, and after a while finally felt that I was getting back into a groove and picking things up, when the wheels fell off the bus — all of a sudden my feet were shot. I had a huge blister and could put almost no pressure on the left foot, and overall the feet felt hot, swollen, and painful. But it was mostly the blister that was unbearable. I had to call it at 83 miles around 2 a.m. Definitely not the same form as last year when I had the exact same mileage more than 2 hours earlier! But the conditions were so different.
Here’s what the feet looked like in the morning. Besides the big blister on the ball of foot, my feet had several other smaller blisters but also a terrible rash. I’ve gotten the rash before after long events, but this time the feet were very very swollen:
Here’s Strava’s race analysis:
Pretty steady until mile 30 or so, a pick up after the “heat wave episode” around mile 45, then a decrease from 60 on as I began to fatigue, and finally a huge drop when the feet were gone.
In hindsight, the strategy to keep cool in the heat using ice and water over my head worked great for the heat, but the water in the shoes was too much for the feet. Last year in the constant rain at Hinson, I had no blistering. And the grit didn’t bother me. This year the grit seemed worse, and it was drier! Also, I’ve been using a Saucony Kinvara 7 and Nike Terra Kiger, both with 4mm drops, to alleviate some achilles soreness, but neither has the large toe box I like. I started in the Kinvara but switched fairly early (10 or 12 miles) to an Altra One^2, as I could feel the narrow toe box rubbing my toes. I used the Altra’s for a while, then switched to the Nike’s, and those felt tight. I used those for a while before switching to Hoka’s. Nothing felt good!
In the past I’ve never gone through so many shoes, and I could feel the different shoe structures bothering me a bit… My arches definitely noticed the changes, and the feet in general noticed the constrictions of the smaller toe boxes. If I could do it again I probably would just run in the 0 drop Altra Superior 2.0 from the start, which I didn’t even bring to the race, and only switch to the Hoka’s after 50 miles or so.
I should call out that Kelly got in her 50k, all on sore heels, and then she and Riley headed out to a 60th birthday party about 40 minutes away, before returning. Reece-man was an awesome handler — he ran 5 or 6 loops with me throughout the day and one at night, but also always had ice ready to put in my bandana, water or tea to drink, and even made me an iced coffee a couple of times! Now he wants to come back as a registered runner next year, so I’ll be flying solo in terms of crew! 🙂
Here are the splits and other data made possible from the electric timing:
|Lap||Lap splits||Total time||distance||lap pace||overall pace (min/mile)|
I probably shouldn’t compare 2015 to 2016, since the conditions were drastically different, but spreadsheets make it so easy! This does show how much more consistent for a longer period of time I was in 2015… The negative difference shows I went faster in 2016, but a solid 3 minutes of that was from running just one loop with Kelly to start instead of two. I still increased the difference for a short amount of time, but not for long — once the heat started kicking in…
|Lap||Distance||Total time||Total Time||difference|
I don’t think I’ve ever, in any race from 2-3 day adventure races, to 100 miles ultras, to Rogaine’s, or even the MR340 when we paddled for 38 hours — I’ve never said “I’m never doing that again.” But about midnight Sunday when I started falling a part, I really started questioning the whole ultra thing. I seem to have found a sweet spot this year in the 50k – 50 mile range, or even up to 12 hour events. But beyond that I’ve struggled. Yet by Sunday evening the thought of going back to Hinson or signing up for another 100 didn’t seem like such a terrible thing.
I am going to take a break from “structured training,” though, I think that is necessary. I look forward to getting out on the mtn bike, hiking, strength work, etc. And even a little running. But not with the aim of building up to a race. At least not until Uhwarrie 2017 comes around the corner… 🙂