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 is 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.

T20MR Episode 25: The big "25", recovery and our wonderful bodies

This episode finds us marking a milestone: Episode 25. It's really hard to believe that we have been at it now for six months. The ride has been fun, challenging and rewarding; at least it has for me. From the comments and emails during the past months, we seem to be hitting our stride--and the mark, based on your--the listener's--comments.

Let me thank you for being there. This podcast gets nowhere in a hurry without listeners. I cannot express how important you are in this endeavor. While I have a passion for doing the show, without you tuning in to hear my ramblings each week, it would be fairly pointless. I do NOT enjoy hearing myself talk that much!

For this episode, you go with me on not one, but two runs. Also, I get a little playful with the audio (all I will say is that is has something to do with Looney tunes). Check out the episode to see what I mean. As for this week's content, we cover several things, some with meat, some with fluff. But it's fun. We cover:

• Sore legs and easing back into the running life after the half marathon
• Running with the cat (I know, sounds weird, but take a listen; it's pretty funny)
• Lessons from running that apply to life in general, including learning that you can do anything you set your mind to if you prepare properly
• Learning what our limitations are in life and running
• Our wonderful bodies, including examples of people who defy the odds and amaze us with what their bodies did when the going got really rough

I also give you an update on where things are and where we're headed, all while finishing up a very difficult long run. Again, I am able to continue with the running--and the podcast--because I know you share in the passion for both.

Running is obviously something that means a lot to you even as it does to me. I want to encourage you to go as hard as you reasonably can and push your body to its limit. In the process, you will find more joy and fulfillment than you may realize at this point. What's true of running is also true of life. It's great to have experienced the last 25 episodes with you and hopefully many more to come.

So, whether you are a listener from the beginning, or just checking out the show for the first time: I APPRECIATE YOU SPENDING SOME TIME WITH ME! And as always,

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

Download this episode (right click and save)

_________________________

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

The sound effect of the scratching record was obtained from Freesound and contributed by Halleck. It is used under a Creative Commons License. You can find the link here.

Episode 3-Training routine and cross training questions

Episode 3 is the best yet--technically speaking. The audio is as clear as you would expect, and all of the episode is included! While we may have technical issues ahead, I feel confident we have them ironed out with this episode. I truly hope you enjoy it. I discuss my running routine, from my weekly schedule to incorporation of a rest "week" every four weeks. Give me some input on your running schedule.

The first apple update is also included; listen to the episode for more information. The pics above are from the trees in my back yard.

Kudos to the "Jennings brothers." Special thanks are a part of this episode. I also mention my oldest brother, Sammy. He once ran a marathon when we were both younger. While he is not running at this time, we still talk about it every time we get together.

The episode closes with questions about the benefits of cross training. I encourage your emails with information about your experience with cross training. I am thinking of beginning some biking, but really need some serious input from you. Let me know your thoughts about it.

Finally, iTunes is completely up and running (hooray!) and everything seems to be going smoothly as I continue to work out the kinks. Putting it all together is becoming easier, but still a challenge. Thank you for your listening support, patience and encouragement. Without you, this is a vain endeavor. Let me hear from you. I may read your email on an upcoming episode.

(Also, I wish to thank Nigel, of Running from the Reaper fame. The 20 Minute Runner is now listed at runningpodcasts.com. Thanks again, Nigel. I can't wait to hear your show again. Hope the next episode is out soon).

Talk to you again in about one week.

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

_________________________

The music heard in the body of the podcast is entitled “Disbey ke.” It is by Roger Subirana, from the album “Secrets.” Check it out at Jamendo.

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