Finally

It took much longer than I expected to get back in training. My leg was getting better, but so slowly that it didn't seem like I'd be able to train at all before the half marathon next month. I did what I should have done much sooner, and went to see a doctor about 10 days ago. He found no major damage, and said I'd eventually just get better (which confirmed my own thoughts), but suggested that I see a physical therapist.

I did just that. The PT came to the same conclusion, but did some ultrasound therapy and gave me some stretches and exercises to do. Twice daily I've been doing an excruciatingly boring routine, but it really worked. The leg pain was reduced, and came later and later each day. Some days I didn't feel it at all, depending on how much standing or walking I did.

This morning I was back at the PT, and he gave me the green light to run again. I was sure he would. My leg is not completely back to normal, but it feels pretty good.

Over my lunch hour I took a short, slow run on the treadmill, and it went well. I'm going to ease into it, with short runs and no consecutive running days for a while.

Setback

In January, I started formal training for a half marathon. I'm using Runner's World SmartCoach for my training plan. I like it. Compared to my usual haphazard ways, I'm running a little less often, a little slower, and probably about the same mileage. Here's a chart of my running since January:

I started SmartCoach in the middle of the 4th week of the year. I was sick for a few days in the 6th week of the year, but hadn't missed any other workouts until this week. More on that in a bit.

I like the way SmartCoach builds up the training load. It started with just 3 runs a week. It goes in four-week cycles, with 3 weeks of increasing mileage and then it backs off a little the fourth week. It also adds another day per week of training every few cycles, always on the down week. For example, through week 4 of the plan (week 7 of the year on the chart) I built up to 24 km/week on three days a week, then backed off to 20 km, but on 4 days. Similarly, on week 13 I'm scheduled to go to 5 days a week.

My minimalist shoe progress has been pretty good, too. I run my shorter runs almost exclusively in my Vibram FiveFingers, and usually start longer runs in them before switching to Brooks Green Silence. I think my longest run in the FiveFingers has been 7 km.

That's the good news.

On Monday, all of this came to an abrupt halt. I slipped an fell on the stairs down to the basement of our house (yes, I'm graceful. Like a dancer.). My right leg folded under me and I bounced down about three steps on my foot and ankle. I also stretched my quadricep like it's never been stretched before.

As I fell I was certain that I'd done some major damage to my leg, but I found that it wasn't so bad. I could walk right away, though with some pain. I've been icing it and gently stretching, and it's getting better every day. I hope to get back running next week. My training plan calls for a tempo run on Wednesday, which I will probably skip, or at least make it an easy run instead. It's day-to-day at this point, and I'll be very cautious.

SmartCoach apparently has a way to re-schedule the rest of the training based on missed workouts. I'm curious to see what workouts it changes.

Easing into the FiveFingers

Since my blister incident of a couple of weeks ago, I've been cautiously training my feet for wearing my Vibram FiveFingers. Running exclusively on the treadmill (it's very cold and snowy here) makes this easy. I run the first two kilometers of each run in the FiveFingers, then switch to conventional shoes. I'm mindful of how my feet feel, especially my toes. I'll gradually increase from 2K.

If I were running outside, I'd do a short loop in the VFFs, then switch shoes.

I'm pleased and a little surprised that I haven't had much ankle and calf soreness. When I first started running in the FiveFingers last year, I could really feel it in most every part of my legs below the knee.

Half marathon in May

I've begun training for a half Marathon. For the first time in my adult running life, I'll be following a specific training plan. I've chosen SmartCoach from the Runner's World web site. In past years, I've either trained totally haphazardly, or at best I've used the Daniels Running Formula for determining training pace. I didn't actually follow the Daniels plan, though; I might run a tempo run when I felt like it, or do repeats when I thought it might be fun.

For a runner like me (i.e., really slow, and not well-trained), I think it's more important to pick some plan - any plan - and stick to it, rather than trying to pick the perfect plan.

You can find training programs all over the internet. The Brookings Marathon web site lists a number of them.

Lesson not learned

My running has been spotty lately, to put it charitably, and all on treadmills and in conventional shoes. I've just recently gotten back into a bit of a routine, and on Monday decided it was time to put the FiveFingers back on and hit the treadmill. I should have known better, but I did the entire run (granted, it was only 30 minutes) in the Vibrams. This was after using only conventional shoes for the last few months. To make matters worse, when I felt my two big toes start to develop hot spots at about 25 minutes, I ignored it and kept on running. Not too bright!

Sure enough, I had blisters on both big toes. They aren't severe, and with the help of a bit of Dr. Scholl's Moleskin, I was able to run today.

If you've decided to take the minimalist shoe plunge, do as I say and not as I do: ease into it!