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Newsletter Archives: March 1999

Words from Jeff | Restarting Your Training | Injury of the Month | Snips

Don't underestimate the relaxing power of 45 minutes worth of endorphins

What will be your mission this year?

Over 2 million runners in North America will train for a marathon, this year. Most of these who've I've interviewed, started running within the past 3 years, don't care about their time and have done little or no exercise in their lives before they purchased their first pair of running shoes. The overwhelming reason for choosing this significant challenge is that the marathon date on the calendar commits them to running regularly‹even on those days when they otherwise would roll over in bed.

Whether your mission is a 2.6 miler or a marathon, pick an event that energizes you, but is within your capabilities. Group training will help you become mentally and physically prepared as you meet new friends and accomplish goals. Your mission doesn't even have to be a race, but a trip to a scenic trail area two months from now, a social run with a group of faster friends, or a challenging speed session each week. If the mission is interesting enough, you'll have more motivation to do your daily runs.

A Distance Mission
Some runners challenge themselves by increasing the length of their long run every other week by 1-2 miles. Others will total their distances each month, with a total increase as their goal. You may choose to reach a certain distance by a certain date, or merely commit to a steady increase every 14 days. The pace of these long ones must be slow, so that you can enjoy the quick recovery, as you break through your previous endurance boundaries.

A Speed Mission
To run faster, you must run faster. Write a goal time for a specific race or two, 3-4 months from now. Be sure to do a speed session once a wee - every week.

A Social Mission
Never underestimate the energizing power of a run with others. Here you'll find gutteral humor, support, inspiration, and friendship. The respect of one runner to another is a special experience, every time.

A Fun Mission
Above all, promise that fun will be your primary focus this year. Even if you have another goal, the regular inclusion of fun courses to run, good people to run with, interesting rewards afterward‹all lead to a pleasant experience that brings you back again and again.

Whatever your mission, write in on your calendar and get out the door. I hope to see you on the roads soon!

Restarting Your Training

Everyone has periods when their running is "interrupted." Whether by injury, vacation, work or family, periodic layoffs can be only temporary setbacks. Unfortunately, more injuries result from an aggressive comeback, due to the tendency to get back in shape too soon. Here are some pointers than can help you ease back into fitness while avoiding the aches and pains of too much enthusiasm.

Start back slowly.
Don't increase your frequency of running more than one additional day per week. Total weekly mileage shouldn't increase more than 10 percent more than each previous week, and you should take an easy week at least one in four. Start all runs about three-four minutes per mile slower than you could run that distance on that day, and you'll recover fast from them.

Write down your goals and a realistic plan for achieving them.
Spend a few minutes each week writing down your progress for the past week and make adjustments. Remember that it's better to be more conservative at first. Once you've built the conditioning back you'll be able to continue the momentum.

Visit your neighborhood running store or run with the local running club.
Just stick your head in a good running store and you'll catch the energy. Not only will you find the new outfit that will invigorate your exercise, but the energy of the people, the information, the wall of event flyers all will give you motivation on the days when you would otherwise be too infected with Spring fever or held back by Winter gloom.

The long runs help most.
The long run will build back your endurance faster than any other element, but you must go slowly. The pace of the long one should be at least two minutes per mile slower than you could run that same distance on that day (and not the pace you were running fast runs before you were set back). If you run three minutes per mile slower, you'll recover even faster. You receive the same stamina boost from a slow and easy one as you will from a fast one: endurance comes exclusively from the distance of the long one. A slow 26-miler with walking breaks gives you the same conditioning effect as a fast 26-miler.

Set up a year-round program now.
By writing down your goals for the next 14 months or so on a calendar, you'll have a reduced tendency to drop off during the winter, if that's a problem. There are a number of good reference books, training journals, and log books that will help you track your progress. By projecting ahead now, you'll have a greater tendency to maintain momentum beyond your current goals.

Injury of the Month: Plantar Fasciitis

The plantar fascia (a connective tissue structure) stretches from the toes and ball of the foot, through the arch, and connects to the heel bone in three places: outside, center and inside. Normally it helps the foot spring as it rolls forward. It also provides support for the arch of the foot. The plantar fascia helps keep the foot on track, cutting down on oscillation.

When the foot over-pronates (rolls to the inside) the plantar fascia tries to stabilize it and prevent excessive roll. In time, the inside and sometimes center connections are overstressed and pull away from their attachments.

The first sign is usually heel pain as you rise in the morning. When you walk around, the pain may subside, only to return the next morning. Inflammation and increased soreness are the results of long-term neglect and continued abuse.

A heel bone spur may develop after a long period of injury when there is no support for the heel. The plantar fascia attaches to the heel bone with small fibers. When these become irritated they become inflamed with blood containing white blood cells. Within the white blood cells are osteoblasts which calcify to form bone spurs and calcium deposits. The body is trying to reduce stress on that area by building a bone in the direction of stress. Unfortunately, these foreign substances cause pain and further irritation in the surrounding soft tissue.

Symptoms: Heel pain, usually on inside of forward part of heel. It's worst in the morning and eases as it gets warmed up.

Treatment:

After pain starts, but before inflammation, rest 4-5 days.
Ice massage 10 minutes, getting area quite cold. Let it "warm up" 20 minutes then ice again.
Build up an arch support system in your shoes. Try to equalize the pressure of your body weight throughout your arch and away from the plantar area. Use a "cobra pad" or other device that supports the arch but releases pressure on the painful area. If homemade supports do not work, see a podiatrist about custom orthotics.

From Galloway's Book on Running by Jeff Galloway (Shelter Publications, 1984), pp. 219-220.

Snips

In "SOUP: Is It Good Food?" (p. 15, February 1999 issue of Northwest Runner), Nancy Clark tells us that eating soup is a good way to curb our appetites, reminding us of how many times we have eaten soup as an appetizer and found that we were too full to eat our main course. She especially recommends bean and homemade vegetable soups for active people.
Jeff's favorite icing method: freeze water in a paper cup and then massage the sore spot with it for about 20 minutes.
Running up hills, at race pace, will strengthen your legs better than any weight training you could do. Walk down each hill for complete recovery, and do this session only once a week.