Sonoma 16 Mile Run

Last Friday, August 5th, I went on my first ever 16 mile run! We were away for the weekend so I had to find a route in the area we were staying. The route was in the town of Sonoma. I coasted through vineyards, farms, a little bit of high-traffic roadway, and then the lovely downtown Sonoma and residential area around the town. I averaged a 9:48 minute/mile, faster than I thought. I was actually aiming for a slow 10:00 to 10:15 min./mile pace.


Unfortunately, Sunday morning (almost 48 after the run) I woke up with pain in the bottom of my right foot. I cannot remember whether the pain started Saturday or not because I spent most of yesterday wine tasting and the effects of the wine may have dulled the pain. I do know that I had no pain in my foot during my run. Here is a photo of the bruise that formed on the bottom of my foot:


When I apply pressure to the spot where the bruise is located, it is really painful. However, I am able to walk with basically no pain. My foot ached on Sunday but hasn't really ached since then. There is only pain when pressure is applied directly. Sunday night I read some scary stuff online about tears to the plantar fascia and so I made an appointment with Dr. Jess for Monday (yesterday).

Dr. Jess looked at my foot/ankle and said she cannot be sure yet whether I tore the plantar fascia. She told me not to run for a few days, then run just a quarter mile and see how it feels the day after. If the pain doesn't spike or get worse, I can run a mile after another two days. She said I cannot do a long run this week. I will see her again next Tuesday. I am desperately hoping that the pain will resolve itself quickly and that I can return to doing long distance runs in a week or so.

I'll report back soon. Cross your fingers that this damn thing goes away!

San Francisco Half Marathon

Today I ran in the San Francisco Half Marathon. My goal for this race was to beat my time from the Oakland Running Festival Half Marathon (which was 1:59:38). I accomplished my goal, I shaved off five whole minutes!! Here are my stats:

Finish Time: 1:54:28 (8:44 minute mile pace)
Overall: 1025/4244 = top 24%
Female: 301/2367= top 12.7%
Age Group - F20-29: 123/756= top 16%

This time I raised money for the HALO Trust, a non-profit organization that clears land mines all over the world. With the help of friends, family, and co-workers, I was able to raise $700.

I ran in the "Second Half" which started in Golden Gate park at Spreckels Lake, meandered through the park, then eventually through the Haight/Asbury district, down through SOMA (area South of Market), past AT&T Park Stadium, and down the Embarcadero, ending just before the Ferry Building. Here is a shot my husband took of the finish line.


My friend JP ran this race with me again, which always makes things more fun!! She and I ran together the whole time, so she had the same finish time as me!


Here is a shot of my husband and me, enjoying the free Sierra Nevada that was offered at the finish line area.



Below is the map & time from my Garmin watch. My Garmin was off by 30 seconds because it clocked the end of the race by .1 miles too soon. The distance of the Garmin is probably accurate in that it likely reflects the tiny amount of distance added by weaving around other runners for the first several miles. Even though the race had five different wave times, there were a lot of runners in front of us with a much slower pace than our wave group. The beginning of the route was also narrow, making it harder to get around people. Once we got out of Golden Gate Park, we had much more space to maneuver around other runners.

Street Speed Intervals With Dog

This week I did 2 rounds of interval training. On Monday I did my regular 400 meter repeats with a mile warm-up on the treadmill for a total of 4 miles.

Tonight I took Jackson (my dog), and my husband, on a speed interval run on the streets around our neighborhood. We started with a mile warm-up, followed by 4-400 meter sprints at around 6:30-7:00 minute mile pace. Then we finished with a cool-down mile.

It was really difficult doing fast running with Jackson because he wanted to sprint really fast, instead of moderately fast. At first he was sort of all over the place. We taught him the "heel walk" a while ago, but it was necessary to teach him the "heel run" tonight. Basically I taught him not to run all over the place in front of me like some crazy monkey, and instead run alongside me and keep my pace. It is definitely a work in progress. Jackson is still panting from our run! The picture below was taken of him about 10 minutes after we finished the run.

Flying Yoga on Telegraph in Oakland

I have been having a lot of tightness in my hips and legs from the last few long runs I've done. I've been doing exercises on my own to loosen the muscles in my hips (particularly my left which is weaker), but in preparation for this weekend's half marathon I wanted to make sure I could squeeze in a good solid yoga class.

Last night I finally had a chance to check out Flying Yoga on Telegraph Avenue in the Temescal district of Oakland. I went to the 7:45 p.m. Bhakti Flow class with Rachel Meyer.

The sequencing in the Bhakti Flow class encourages alignment, flexibility, balance, strength, and cardiovascular endurance. The climate of the class was moderately hot. Rachel played music during the class and I found it really added to the experience for me. I found that the songs coincided well with the flow of the movements and I liked the artists she chose. Rachel did chant at a few points during the class, but it was tasteful and not annoying.

I found the class appropriately challenging. While they say it is "moderately hot" I was definitely dripping in sweat during most of the class (as were my neighbors). Some of the postures were cardiovascularly challenging, but the emphasis was not huge on strength building (it isn't Power Yoga). By the end of the class I felt rejuvinated and relaxed.

I definitely recommend Flying Yoga to new and experienced practitioners of Yoga!

Bay Trail 10 Mile Run

Saturday's 10 miler went pretty well, I clocked a 9:03 minute mile. Note, this time did not include one bathroom break at mile 5, and the break I took for stretching after the first mile.

Next week is the half marathon!!!!

Almost There

This past weekend I ran 12 miles for the first time since the flare up in my tendons, and I had no pain after the run nor any pain today! The longest distance I've run to date still remains at 14.5 miles. Hopefully in a few weeks I will be back to that distance.

The half marathon is now less than two weeks away!! I will try to post photos of the event.

Making Progress

It has been three weeks since I've posted an update. The one major thing (well major in my eyes) that I dealt with in the past few weeks was coming to terms with the fact that I wouldn't be able to run the SF Marathon. Because of my injury, I got way off track on my training regimen. I will, however, be ready to run a 1/2 marathon by July 31st. So I downgraded from the full to the half, and that sure is better than not being able to run at all. This will be my third 1/2 marathon, and maybe my fastest? The route will have several hills, so it may be challenging to beat my time from the Oakland 1/2 (which was flat), but I'm going to give it a shot.

The last three weeks I have intensely focused on my stride and the number of steps per second I take while running. I still run with the metronome, but now use it for about half of my runs. Each week for the past five weeks I've been adding one mile per week. Dr. Jess had me start with just 3 miles, which was tough considering I was running 14 before I got injured. The exciting thing is that by increasing my steps per minute to an average of 180-182 I have gotten a little faster. Last week my long run was 6 miles, and I kept an average pace of 9:08.


This past work-week I only managed to run once, but I had a strong 3 mile run with an 8:28 pace. I had a few stop-light breaks during the run, which helped, but overall I didn't actually push myself that hard. This week I think I will try for an 8:20 or 8:18 for my short run.


On Thursday I went to a yoga class for the first time in a long, long time. I go through spurts where I attend a lot of yoga classes. Then I will go for months without attending any. I struggled during Thursday's class, which isn't normal for me, and a sure-tell sign of how weak my upper body strength is. Today, Sunday, my arms and shoulders were still sore. It's time that I incorporate more cross-training into my weekly routine.

Looking ahead to the 1/2 marathon, I figured out this past week that I needed to start increasing my long run mileage by more than 1 mile per week, otherwise I wouldn't be ready. Today I ran 8 miles (increase of 2 from last week). I ran down to Lake Merritt and back and was, again, surprised by my time. For my long runs I usually clock between a 9:30 and 10:00 pace, depending on the length of the run and whether it is a new distance. Today, I successfully ran 8 miles with no pain during or after the run. Not only that, I ran an average 9:07 pace for the 8 miles. I think that might have been my fastest 8 mile. I would have gotten a sub-9 minute mile if the run had been flat, but the incline on the way back dragged my time above 9 minutes.


All in all, while getting injured was not fun, I am starting to think that I am becoming a stronger runner. By focusing on my form and working on key muscle weaknesses, I am slowly getting faster and hopefully, more efficient. I am still going to Dr. Jess Greaux about once a week. She has been exploring other parts of my right leg to see what other muscles are having issues. We discovered that I have a really tender and tight spot on my upper thigh, slightly to the back of my IT band. I also have a lot of tenderness in the lower part of my calf. The good news is that the area surrounding the upper portion of my peroneus muscles is markedly better. The scar tissue in the muscle and the nerve entrapment are almost entirely gone!! Now I just need to get the remainder of my leg muscles healthy!

I've now got my eyes on the inaugural Half Moon Bay Marathon in late September. I haven't registered yet. I am going to wait a few more weeks to assess how my body is feeling and whether or not I continue to make progress. I also need to plan out a new training program that will prepare me in enough time. There are so many marathons to choose from in the fall, that I am confident I'll be able to find one that works.

Diagnosis, a Video, and a Metronome

First Visit: Initial Diagnosis
During my first appointment with Dr. Jess Greaux at Innersport I learned that my suspicions about the pain originating from the peroneal tendons and peroneal muscles was correct. Unfortunately, I was hoping that I had a simple tendonitis, but her initial diagnosis is that I have tendinosis. Tendinosis is defined as damage to a tendon at a cellular level. It is thought to be caused by microtears in the connective tissue in and around the tendon, leading to an increase in tendon repair cells. Explained another way, tendinosis is an accumulation over time of small-scale injuries that don't heal properly; it is a chronic injury of failed healing. She pointed out that I had a build-up of scar tissue all along the side of my right calf where it was currently experiencing tenderness and pain.

Dr. Greaux (or Dr. Jess) used Active Release Technique (ART) and the Graston Technique on the side of my right calf where the muscles and tendons were tender to the touch. She also applied Spyder Tech tape to the side of my calf. My first visit was on a Thursday, and by Sunday the pain and tenderness on the side of my calf was dramatically decreased. That Sunday I even went for a 4 mile and I had NO PAIN! This was amazing considering just prior to my visit I was experiencing pain after running a mile or less.

Second Visit: Video Analysis
While things were looking up, I still awaited finding the cause of the tendinosis. Dr. Jess had me do a running analysis during my second visit. In order to analyze my stride, Dr. Jess' assistant took a video of me running in front of the office at the beginning of my appointment. She took a video from the side and from the front/back. As I ran for the video I purposely didn't think at all about my stride so that I would demonstrate whatever bad form I have when I am not paying attention. Dr. Jess analyzed the video and we discussed what was out of alignment. I was embarrassed to find out that I was heel-striking worse than I thought I was, I wasn't taking enough steps per minute, and my feet were staying on the ground too long. One of my hips was also dropping down more than the other one. All in all, my alignment and my form need improvement.

A Metronome
After seeing the weaknesses in my running form, Dr. Jess directed me to purchase a portable digital metronome to run with. She said if counting every foot-strike I should be at 176-180 on the metronome. If I am counting one foot strike, it should be 88-90 on the metronome. She also directed me to do running exercises which I basically call "knee thrusts" where you thrust your knees forward as hard as you can, lifting your leg in a more exaggerated fashion forward. Finally, during both of my visits she gave me several different exercises to do at home, some stretching exercises and some glute strengthening exercises. Dr. Jess also told me during my second visit that until further direction from her, I am not allowed to run more than 3 miles every other day. She didn't say I had to give up on running the San Francisco Marathon, but also didn't say that I could. So the jury is still out on that issue.

Like a good student, I purchased a metronome immediately after my second appointment so that I could start running with it. I purchased the Seiko DM70B Pocket Digital Metronomee, and had it delivered within two days to my office. I ran with it on Thursday and found it was challenging at first to make sure I was taking enough steps per minute. On Saturday while at the gym I ran on the treadmill and instead of using the metronome I just counted 30 foot strikes for 10 second increments every few minutes to make sure I was taking an average of 180 steps per minute.

This week I have two appointments, Dr. Jess recommends that her patients come twice a week during the initial weeks. I will report back soon with any updates.

Spoke Too Soon - Pain Returns

If you read my post Beginning Again, then you know that in 2007 I struggled with ankle pain that caused me to stop running. I'm sad to report, the pain came back two weeks ago.

Prologue to Pain
During the first week of May I was at a conference in Fish Camp (just outside Yosemite) for work and basically did not run. I only ran a total of about four and a half miles while at the conference and took one very easy and short hike. I arrived home on a Friday, and departed for vacation in St. Thomas on Saturday. I planned on running Saturday morning prior to leaving for vacation, but I was too tired so I skipped that morning's SFM run. I then spent a week in beautiful St. Thomas (U.S. Virgin Islands), where I ate too much, drank too much, and didn't run at all. I did take one six mile hike and managed to get in a decent amount of swimming, but all in all, barely exercised. I flew back from the USVI the following Saturday.

Last Recent Long Run
On the Sunday after returning from St. Thomas (May 15), words cannot express how pumped I was to finally hit the pavement. I ran 11.5 miles that day (SFM scheduled run on Saturday was 11-13 miles). That evening I felt stiff (which is normal). I was sitting on the couch for a while, and when I got up to take Jackson (my dog) out for a short walk, I noticed that I was limping a little due to soreness in my right ankle. I only walked Jackson around the block (maybe 1/3 mile total) but the whole time my ankle was aching.

The "Oh Shit" Moment
Monday morning I got out of bed and immediately took Jackson out for his walk. I noticed my ankle still hurt. In fact, that morning my ankle seemed to feel more stiff and the pain was a little worse. At this point I got a little worried that the epic ankle pain of the summer of 2007 had reared its ugly head. I took it easy Monday, did not exercise, iced my ankle and took some ibuprofen. Tuesday night I skipped the SFM track practice and just went to the gym to do the elliptical, stretch, and do some abdominal work. I had no pain on the elliptical.

Thursday night I went to the gym, spend 20 minutes stretching and using the foam roller as well as the hard black plastic roller. I followed that up by using the bike for about 20 minutes, trying to warm up my muscles. Finally, I got on the treadmill to see whether I could run without pain. I ran a mile and took a few breaks to stretch my ankle and legs. As I got closer to mile two, the pain in my ankle began slowly increasing. I stopped running at only 1.8 miles. It was obvious that I was not ready to start running again. At this point I started getting a little more worried. That weekend I went to the gym but stuck to the elliptical and the bike. I was on my feet all weekend cleaning, running errands, and gardening, so I didn't exactly rest but I did not run (in my head that is a big difference but perhaps not). During that entire week I continued icing my ankle and taking ibuprofen.

1 Week Later & A Discovery
Monday (now May 23) comes and it has now been one week since my ankle began hurting. I ran into my neighbor "H" who is a regular runner and she recommended I go see Dr. Jessica Greaux at Innersport. I went online to Innersport's website and noticed I could make an appointment online (this is huge for me because I hate calling places). I was lucky enough to find that there was an open appointment within the week, so I scheduled the appointment for Thursday.

On Tuesday I was getting impatient and thought I could maybe try to run again. If anything it would be a good experiment prior to my appointment with Dr. Greaux. However, prior to running, I made a relatively important discovery. I noticed that the entire right side of my calf was tender to the touch. One would think I would have noticed this earlier, but for some reason I didn't. It basically felt like someone kicked me in the leg a dozen times with a steel-toed boot. I learned, based on my very adept online research (more like desperate hope that I could get through this without the assistance of a doctor or physical therapist) that there are two peroneus muscles on the outer side of the calf that lead into two peroneal tendons that lead on and around the outside of the ankle. When I had ankle pain in 2007, I never knew about the link between the peroneus muscles and the peroneal tendons.



So prior to heading out for a run that Tuesday night, I took our wood baker's rolling pin and massage the side of my calf where the peroneus muscles are. I then head out for a run. During the run, I stopped every quarter to half mile to massage the side of my calf and stretch my calf muscles. I ended up running 4.5 miles and by the end of my run I was not even in any pain. I am still, of course, unsure of whether this means I have made progress or just found a short-term bandaid.

My next posting will explain what I learned from Dr. Greaux at my appointment at Innersport on May 26.

Sunday's 14-mile run

Departure time: 20 minutes past high noon.
Temperature: 74 degrees but my face was on fire!
Route: