Listen to The 20 Minute Runner Podcast



Click the upper right corner of the player above for quick access to past shows!


When sending email, please include your first name, city/state or country. Your email may be shared on a podcast. Also, feel free to send me a short mp3 or wav audio file. I might play it during a podcast. Your comments are always welcome.

Tuesday, February 23, 2010

The 20MR Episode 41: The walking wounded...



The walking wounded: a phrase I dread using, especially when it seems to apply to me. Welcome to Episode 41. I now have Runner's Knee. The pain and descriptions of it are unmistakable: pain around the knee cap, difficulty walking down stairs or even mild downhill terrain and the inability to even walk without pain. In this episode, you go along with me for a four mile run after a full week of no structured exercise. It's not pretty, but we discuss the following:
  • What caused the knee problem (my observations)
1) Running on uneven terrain, especially the shoulder of the road.
2) Wearing old shoes for 2 runs leading up to the first of two flair-ups.
3) Running longer/harder efforts too closely together in the shoes in question.
4) A tempo run, followed by the 20.2 miler, with only an active rest day between (biking) resulted in the second flair-up: 28.6 miles in three days, with a 45 minute bike ride between. Too much time exercising without adequate rest.

  • What caused the knee problem (clinical observations)
1) Biomechanical considerations are discussed.
2) Muscular causes are discussed.
  • My treatment plan
1) No running until the pain disappears (7 full days after the second flair-up).
2) Ice for a few days after the pain begins.
3) Anti-inflamitories, especially ibuprofen.
4) Avoiding stairs and downsloping roadways, etc.
5) Riding the bike, if the pain is not present, after the pain disappears (see # 1).
  • My plans to prevent a recurrence
1) Wear newer, stability shoes, not cushioned trainers.
2) Ice bath after my next long run.
3) Have at least two days of complete rest before the long run--not active rest.
4) Do two different exercises to strengthen my quads, and also stretching the calf and hamstrings diligently, including: foot turns and straight leg lifts.
5) Pray!
*6) Something not included in our discussion, but that I am attempting since the recorded run, which seems to offer promise in relief and stabilization of the knee: using a knee strap. I will let you know if this helps or not.

Will this work? I don't know, but finishing the marathon depends upon diligence and smart training and adequate rest. I may forgo the intervals and opt for tempo runs--if I can tolerate it. If I can't, then the marathon is really in question. I cannot go through another lay-off at this point and expect to run a relatively comfortable and safe race.

Stay tuned for episode 42 for an update on how all of this is working out. I think the news will be positive. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 41 (click the player below)







Powered by Podbean.com
_________________________

Here is the link to the article I referenced from Runner's World: Runner's World article.

The music heard in the body of the podcast i
s entitled “The Tale of Room 620," by Ehren Starks. Check it out at Magnatune.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com
.

The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.


Tuesday, February 16, 2010

The 20MR Episode 40: First 20-miler, shoes 101



This show, Episode 40, covers a topic that I hoped to never have to address, especially 5 weeks before the marathon: injury, or more specifically, "Runner's Knee." Yes, I am now a sufferer, but feel confident that I know what caused it...and how to deal with it in the critical final weeks leading up to the March 20th event. During the last long run--my longest ever (20.2 miles), I experienced a real problem with my right knee after the 19-mile mark, much like the problem I experienced on the 12-mile run last week, which required 4 days of no running. I did go 8 miles with a tempo run on day 5 with no ill effects--and no pain. Every run is so critical at this point in the marathon training. But remaining injury free is the first priority. I hope to address in the next blog on what I perceive as the cause--and the way to treat it. Stay tuned.

I took R-2 for the first time after the long run and I think I will be buying a couple of packs to use for the last long run in 2 weeks and after the marathon. You will get an update on how that works. For this effort, I think it really helped to offset the fatigue.

The Buckeye update now has information on my last workout, be it a stationary bike ride or a run. Check it out at the left (of the blogspot page) to get an instant view of the details of my last effort. It will change each time I post a new workout.

We spend a few minutes discussing shoes and what is the difference in motion control, stability and cushioned trainers. Depending on your foot type, you probably require a specific type of shoe. If you are new to the podcast--and running especially--I think the comments will prove helpful to you. Email with any questions you have about the topic. I will do my best to give you the best advice I can.

At 19.5, miles, I once again had the right knee to flair up, after running that far with no pain at all. It may require another few days off. I will update you on that in episode 41 next time. I am really having to try to balance injury prevention/treatment with getting in the last critical runs the next two weeks. Bring on the taper!

I appreciate your support. Our listenership continues to grow. I am humbled...and thankful for you listening to the podcast. Please share it with your running friends and drop me a line at the "Email Me" button on the blogspot page. YOU are why I do this and I enjoy your camaraderie more than I can really express.

I hope your training is going well. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 40 (click the player below)







Powered by Podbean.com
_________________________

The music heard in the body of the podcast is entitled “Wreck of the Zephyr," by Drop Trio. Check it out at Magnatune Music.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com.

The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.

The photos above are of Cindy and I, and Cindy and Odie in the recent light snow we had--the last of 3 snows on successive Fridays.


Tuesday, February 9, 2010

The 20MR Episode 39: Slushfest, revisiting the caffeine controversy






We begin Episode 39 by running through knee-high snow drifts on the side of the road. Although the run was a bit shorter than normal, the workout was just as hard--maybe harder. We then move to a 12-miler later in the week. While it went well, I am actually experiencing knee and hamstring pain in my right leg. The pain is something I have never had before and I think it is telling my body to SLOW DOWN! If I can get back on the roads, I will purposefully go slower, except for the speedwork. I also really need to get in the last 2 long runs, 20 and 22 miles respectively before we hit the taper, something to which I am honestly looking forward to--the taper, I mean. Training for a marathon is very difficult and challenging, as you know. I simply need to run at a slower pace--unless the run calls for it or I am very comfortable to do so. Stay tuned...

After a visit to Big Ed's Chicken Pit in High Point, Cindy and I went bowling (could that be the source of my problem as well)? Not sure, but bowling is out until after the marathon. The episode concludes with the long run and discussion about a recent article I received in my In box. I would like to know your thoughts about what we discuss and your personal experience with caffeine.

Sprinkled in the middle of this episode are discussions on recent survey results (take the new survey at the blog if you have not done so already), how to order all of the music I use in the podcast, information on the Buckeye link to the left (of the blogspot page), and how to connect with me on Twitter, handle, "20minuterunner."

Also, we finally say goodbye to my Loco Perfecto Blues (seen above after their final, wet, run). They are now officially out to pasture...I'll miss them. But...life goes on. Now, to the new Saucony Glide 2s. Could the fact that the last two runs were in shoes with over 400 miles on them be the culprit to my injury woes? I'm not sure, but we can fix that with the Perfectos retirement.

Listen to how the article I referenced above has impacted my plans for caffeine use during the next two long runs and the marathon. I think I finally have settled on what I will do during those runs--and the marathon--relative to caffeine, electrolyte supplementation and the like.

Be sure to follow the links in this blog post to learn more about all of the things discussed. Hope your running is injury free and going well. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 39 (click the player below)







Powered by Podbean.com
__________________________

The music heard in the body of the podcast is entitled “Alpaca Cheese," by Derek K. Miller. Check it out at Music Alley.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com.

The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.

The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.


Tuesday, February 2, 2010

The 20MR Episode 38: Marathon update in the dark no less, longest run ever

The picture above from a past trip to the NC mountains goes will with the feel of this episode: we leave in the darkness with only the moon to guide our way. Of course, after 19 miles, the moon is eventually replaced by the sun. We are celebrating the longest run I have every completed. Whoopee!! But during the way, we discuss a few issues in Episode 38. Thanks for stopping by.

Each longer run is a smaller staging area for what I need to do on marathon day. This run is no exception. Listen in as I talk about the pre-run preparations, including what I am trying to eat before, during, and after each long run. It includes peanut butter, bananas, oatmeal, gels, jelly beans and the like. Practicing what I need to do on race day is proving enlightening and beneficial. I have come too far to get that part of my preparations wrong.

I give you an update on the Body Glide and we also talk about technology problems. By the way, are we too dependent on technology? After you hear about my techno faux pas, email me with your thoughts. In a world of GPS devices, Garmins, cell phones and other gadgets, when is enough enough? Let me know your thoughts on the topic.

During the second half of the run, I wanted to develop a nasty sidestitch: something I rarely have to deal with. But, we mustered through it and actually finished strongly. I may be examining my pre-run meal more closely. Also, I will be eating earlier on race morning, so the sidestitch issue should not be a problem. But, we will continue to tweak it on the long runs and let you know how it goes. And also what I ultimately decide upon. Feeling bloated and dealing with the stitch is not fun.

That about covers this episode. I am glad to have you along for the run. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 38 (click the player below)







Powered by Podbean.com
_________________________

The music heard in the body of the podcast is entitled “Standing by the River," by Gary Hunter. Check it out at Music Alley.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com.

The background music at the beginning of this episode is entitled "The Dark Symphony" and is the title cut of the album by Roger Subirana. Check it out at Jamendo.com.

The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.


Labels


When sending email, please include your first name, city/state or country. Your email may be shared on a podcast. Also, feel free to send me a short mp3 or wav audio file. I might play it during a podcast. Your comments are always welcome.