Running Has Been Placed on Hold

RUNNING! Why is it that when I want to do something "good for me" it turns against me? Last Saturday I ran eight two minute runs, with single minute walks in between.  --My right knee began to hurt a week ago along with my left ankle.  I believe that these aches and pains are related. I think one is compensating for the other, but not quite sure which came first...the ankle or the knee.  My knee is something I need to pay attention to.  I've had knee issues in the past, but thought that I could just work through this.

I purchased serious running shoes and was fitted by a serious local running shoe company.  They actually watch you run in shoes before selling them to you. --They seem to know their stuff. I'd been sort of fitted for shoes in the past but they've never watched me run.  Once I was fitted (can't remember if the first fitting was New Balance or Brooks), I just purchased similar shoes from then on. This new store I went to also want you to bring in your existing shoes so they can get clues about your walking/running patterns by the soles of your shoes. --I took in two pairs (two different brands, but similar in how they fit).  They could tell absolutely nothing from the soles of these shoes. I've worn them of course!  Just not run in them. And really the walking in them was minimal so that there was no wearing pattern. 

The second thing this store does after looking at your existing shoes they have you take off your shoes and socks! Then they have you sit down with your feet on the floor and look at how your feet plant themselves.  Then they have you stand up to see how your feet change with the weight of standing. My shoe person told me I have "fairly" flat feet.  And he took out a felt tip pen and made marks on the instep (arch).  He said he was measuring how the instep changes between sitting, standing and walking. He found it interesting that although I have fairly flat feet that the arch does not collapse when I stand or walk. He also said that the shoes I currently used are "stability" shoes, usually recommended for people with over-pronation.  He said that it is interesting that even though I have a flat foot it does not appear that I actually over-pronate and he felt that I should not wear stability shoes.

Stability shoes have extra support along the instep of the shoe to help stabilize your ankle and keep it from rolling too far inward.  He advised that I get a shoe for "normal" pronation with no additional stability built in.  The reason it is not good for someone with a "normal" gait/pronation to wear a shoe with stability added is that it can force your foot to move away from "normal" and roll your foot to the outside, which would cause different problems.  Confusing? Yes? 

Image by Bob Gavin
From the August 2004 issue of Runner's World

I just did additional research to confirm that I understood pronation correctly in the explanation above. So what have I learned?  I've learned, that my feet are flat.  Typically flat feet leads to over-pronation in running. This would mean needing a stabilizing running shoe. I was previously fitted with stabilizing running shoes. I learned that it is odd that although I have flat feet I don't overpronate. The shoe person recommended that I run in non-stabilizing shoes.  --Which I bought...and they are beautiful.

On the third day that I wore my new shoes, my ankle and knee began to hurt noticeably.  However, that was also the day that we increased our running from 1 minute per run to 1.5 minutes per run.  In addition, I am not in the best physical shape and I am not at my "optimal" weight.  So, it is hard to say what caused the pain.  The shoes? The additional running time? The fact that my muscles are weak? The fact that we are running on a trail in the woods with hills and uneven terrain. What could it be?

Some pain is expected with a new exercise.  So I ran again 3 times after noticing the pain.  I ran on Monday with my new shoes and still hurt.  On Wednesday I ran with my "old" shoes.  Still hurt...but maybe not so much? Hard to tell. But Wednesday was my best run to date. And I will tell you, I missed the arch support I got with my "old" shoes.  Saturday run was increasing the run to 2 full minutes. I ran in my old shoes.  It was absolutely my best run yet. I almost liked it. I didn't believe the Pacers when they yelled out "Walk" to indicate that the first run was complete. I felt two minutes could not have possibly passed.  I ran each two-minute interval without stopping. It was the first run I was able to complete without resorting to some walking during the running portion. I was elated.  But, after it was over, my knee and ankle hurt.

Sunday I went back to the shoe store to have my shoes re-evaluated. The manager took over from the initial shoe person.  My symptoms were something that needed more expertise.  So I had to run and walk and have him watch.  As I returned to the manager (after an embarrassing limpy walk/run), he said, "Well, I can tell you that these are the right shoes. But you also should not be running".  He suggested I see a physical therapist as soon as possible.  Tears actually came to my eyes. "No! You can't say that!" I wanted to shout. Not now that I decided I was going to enjoy it! I want to be fit. I want to lose weight.

I went home to research running gaits.  Perhaps it's not the shoe.  Perhaps it is the way I run.  I told the first shoe person that my natural tendency is to run sort of on my toes.  He watched me run my natural way (sort of on my toes) and the way I thought my Personal Trainer taught me to run: "Heel Toe, Heel Toe".  He said either way was fine, but that when I ran on my toes it was actually similar to the new movement barefoot running.

My running gait research told me that Heel Toe is not correct.  Landing on your heel (according to two of the articles and videos by running experts) means your foot is in front of you. This leads to your forward momentum being stopped like a brake, and all of your weight with that forward momentum lands on your heel which shoots pain straight up your leg and joints.  This sounds right to me.  I felt my leg pain in my knee.  The articles said you aren't supposed to land on your toes, per se, but on the balls of your feet and you are supposed to land softly.

I know for sure that the day I hurt myself I was not landing softly.  Even though I was somewhat enjoying my run, I was aware that I could hear and feel a heavy landing with each stride. Perhaps the landing was heavier on my right leg.

Armed with this new information regarding gait, I ran one more time in my new shoes. Saying to myself with each step "BALLs of your foot, not heel".  But with each step, my left ankle and right knee were yelling at me to stop.  Undaunted, I would not stop, though I ran so slowly I might as well been standing still.  I finished the run/walk. I had to, there's no other way out of the woods.  I went home, took Advil and put ice packs on my ankle and knee.  The knee is swollen.  It hurts now to walk even around the house. I feel stupid for trying again.

Have Dr. Appt scheduled..  Will most likely get physical therapy to strengthen the legs. I should have stopped sooner...I know that now. I can't sacrifice my knees. I need them. My husband says I should try biking.  Or swimming or walking... You know, there is probably a point to be made.  Perhaps I should have gotten my legs stronger before just jumping in.  Will have to re-evaluate.



Learning to Run

Last Saturday I completed my first group run. I joined the local running club: Carolina Godiva Running Club. Each Spring the club hosts a training program to help "couch potatoes" become runners.  Fittingly, the program is called "Running Start". 

I have never been an athlete.  I don't mean that I never considered myself to be athletic.  I mean I've never done anything athletic.  Actually, I may be a little wrong about that last statement.  When I was young (5 years or so) I L.O.V.E.D. to swing on swingsets.  I could swing for hours.  --This is a passive exercise, I think.  In elementary school, during recess, I was not one to play German Dodge Ball or jump rope.  Instead, I was playing jacks or a card game called "Spit". --Both games involved fairly good hand-eye coordination as well as a competitive element.  I was quite good at both. But physical exercise type play? Not really my thing. 

SPRING AND BLUEBIRDS

The weather is beautiful here! Mid-March and the birds have returned to my back yard.  They are singing each morning and I feel it is Spring.  The Bradford Pear Tree is blooming and there are many chirping birds each morning signaling that Spring has arrived early this year...just as the Groundhog predicted.

I'm lucky that the house we bought has such a wonderful yard with flowering plants and trees. The yard has a wonderful amount of natural area that attracts birds like a sanctuary.  

We installed a bluebird house in our yard.  A bluebird couple has been visiting the house.  I'm not sure if they have decided to move in, but I hope so. 

Many years ago, when my daughter was in elementary school.  One of our Saturday outings was to visit the local Wild Birds Unlimited store.  We purchased bird feeders and watched as birds came to eat our birdseed.  As we became more confident in our ability to attract birds, we decided to buy and put up a Bluebird birdhouse.  The birdhouse had a viewing window on the side (the wooden side opened to show a Plexiglas side (much like the birdhouse shown below).

The store owner recommended that we place the birdhouse facing East, which we dutifully did. We were so happy when Mr. and Mrs. Bluebird moved in.  

One day when I got home from work I saw the refrigerator had a Wikipedia article about bluebirds and nesting.  My daughter was fascinated enough to do her own research and share her findings via the refrigerator.  The next day my daughter added a note at the end of the article.  It said "2 Eggs".
Then each day the note indicated how many eggs were now waiting to hatch. 

Each day when I got home, I couldn't resist going out to the birdhouse to look.  --In case you are wondering, bluebirds do not mind you looking in on their eggs.  As time goes on, they begin to think of you as their landlord.  I purchased special bird food for the bluebirds and often heard the birds squawking if their food tray was empty. Eventually, the babies hatched and we were able to see the cute little chicks as they waited for their parents to come with food.  And then, one day the babies were gone...presumably their parents sent the little ones to college. 

The bluebirds had two more broods that year.  It was a wonderful spring.  I'm hoping to have bluebird babies again this year.

My Valentine's Day Clock

Don't you just love this clock?  Very retro!  My husband gave me this for Valentine's Day this year. A hotel that we stayed in recently had this clock and I was enamored. My husband, sweet thing that he is, found this same clock for me. 

Today was the first Monday back to work after Spring Forward! It was tough to get up and get to work on time. The sun was still out when I got home tonight.  That was a nice consolation for morning coming too early.

Hope everyone enjoys the longer days ahead.

Kitchen Makeover

We moved into our home in phases.  It was a big move from Seattle, WA to NC.  I arrived in June of '10 to start my new job. For several weeks it was me alone in a fairly empty house.  My daughter joined me in July.  She was fresh out of college, new Associates Degree in hand and it was a good time in her life to move across the country for her new beginnings.

My husband had to stay in Seattle to finish up loose ends. He joined us in NC, bringing our much-needed furniture in October.  ~ Four months was a long time to be without my hubby.  I was glad when he came so we could begin to nest. 

We wanted to make our house more "us" and put our stamp on it.  --We tried to determine what items we could change that would make a big impact without making too big of a dent in our nest egg.  Paint was the obvious answer.  Before we started our work, our kitchen had beige walls with white cabinets.  We considered changing the wall color and keeping the cabinets white, but freshening up the white with a new coat of paint.  --The problem with that idea is that the cabinet doors have a special finish that allows them to wipe clean...but also makes them impossible to paint.  We were afraid that we wouldn't be able to match the white doors with new paint on the cabinets themselves.  --So, we decided to dramatically go with black cabinets and white doors. 

 You can see we chose a very bold wall color, RED! 

The additional kitchen change (flooring) came as a result of a project we were competing in the foyer and living room/dining room.  I wanted to change the color of the wood floor in those rooms and sand the floors down so that they no longer had a "bevel".  We initially planned on a walnut color stain.  Below is a photo of the dining room floor before we made changes with some stain samples we were considering.

When the floors were sanded, we discovered a wonderful richly beautiful wood underneath.  We decided to keep the natural color and used a clear stain to protect the floor.

When the floors in the foyer were finished, we were too in love to stop.  We had to bring the hardwood floor into the kitchen!  While putting in the new floors, the island was taken out (with the idea that it would be put back on top of the new floor).  --Again, we unexpectedly liked what we saw when the island was removed and we decided not to bring it back.

We moved our counter height bar/table to the island position.  We like how open the room looks with the table instead of a sold piece of cabinetry. It gives the floors even greater visibility.

You can see here how the refinished floors look in foyer, living room and dining room.  You can see we chose a bold wall color for the dining room as well.
It's not my intent to leave the eating nook in the kitchen empty.  Actually, I was planning on buying a mobile kitchen island to put where the island was and moving the table back to the nook. The table we have came from Crate and Barrel as well. Come back and visit!  I'm sure I'll have more updates to come.