THAW Challenge: Marathon

THAW Challenge: Marathon

Oh Boy! I have experienced some difficult times training for the LA Marathon that is coming up very soon. No body told me running a marathon was so hard! I’m going to break down the process of starting to prepare for the Marathon and some of the hardships I went through. Hopefully it’ll help you a little bit! We are half way there!

Start: I started getting into the Marathon training Nov 5th with the Tustin Unified School District Dino Dash 10k (6.2 miles). This is the third year in a row I ran this race. I love this race and all the people involved. It was a slow pace for me (I was slightly under the weather) & we encountered some light precipitation on the course.

I then wrote up the weekly training mileage I’d need to hit for the marathon. March 18th is the goal at 26.2. I traced every week from then & started laying out the mileage I’d need to hit every week with a long run every Sunday morning. I started with four runs a week.

Update: I soon found out that I needed to run everyday to stay on track. I’d run 1-3 miles before/after my big run days. If I took a day off it would always turn into 2 days off, and I’d have to run every day of the week anyways. I soon was ahead of the schedule with my long runs on the weekends. I ran a 13.3 mile on 12/24 in about 2 hour and 15 minutes. The long run mileage I had to hit was updated because I was ahead of schedule for my long runs. Then the holidays & injuries got in the way!

Mistakes & Injuries:

I ran a rough 12 miles the week before my half marathon distance & felt terrible. I was dealing with two blisters on one foot, and the cold/wind had frozen me. I was so dehydrated that I could not even spit!

Resolution: Luckily we have some amazing patients who heard my sad story & gave me help! We got proper running socks which is an absolute must if you are going to start running long distances. These socks keep your feet dry & help stop chafe that may cause blisters.

Proper gear- I was given some awesome gloves & some added nutrition for the longer runs & recovery. I purchased a running beanie & headband. This new gear made the cold morning runs a lot better.

There was a slight dip in mileage due to the holidays. I was getting shin splints because my shoes were old and completely worn down, so I had to get some new ones. Once I got back into the running after the New Year I unfortunately had a hamstring sprain/strain.

Rehab:

This injury was not major, but it really upset me. I started out with the normal rest, heat/ice contrast therapy, stretching, cupping, as well as chiropractic adjustment. I was feeling good after about 3 days, but still could not run on it.

Nutrition: Because of the injury I really focused on getting my diet on track (following a Mediterranean diet, increasing my anti-inflammatory supplements [turmeric and fish oils]). Saturday dinners will now be chicken & rice until after the marathon.

Latest: It is 9 days post injury & I was able to jog without too much discomfort. I will have to keep up with the rehab & ease back into my running routine.

I will have to update my mileage chart to make the marathon distance without too much trouble, but I should be ok (a little more rushed than hoped!).

More updates & insights to come! Run Hard, Run healthy!

Heel Hell: Achilles Issues

Heel Hell: Achilles Issues 

Heel pain when active? Especially when going up stairs, or running up hills?

Dealing with heel pain can be hell, and every active person has probably had to deal with heel pain at some point. As you start to age you can also become more at risk of Achilles injury. Remember that Achilles injuries are often secondary to a biomechanical deficit. Conservative care can help, meaning exercise, chiropractic, and acupuncture. Remember to fix the biomechanical problem to keep you out of heel hell!

If you have muscle imbalances, decreased flexibility, lower extremity muscle weaknesses that may even extend into the pelvis & low back these can lead to a functional breakdown of the Achilles tendon. Excessive pronation of the foot is found to be the major cause of Achilles tendinopathy.

Fixes: You may need custom orthotics to help with your over-pronation. Work on gait training for the foot & ankle. Also, improve the blood flow to the region (chiropractic, acupuncture). Be sure there are no low back, hip, or knee problems contributing to the imbalance & pain.

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Your Tustin Chiropractic & Acupuncture Clinic:

True Health & Wellness

 

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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF: Healing the stubborn heel: Achilles problems in athletes by John K. Hyland, DC

March 2017 Update!

True Health & Wellness: March 2017 Update

Tustin Hangar Half Marathon & 5K: Join us on March 12th as we run through the Tustin Hangar & throughout the city! Follow the link to register today! http://tustinhangarhalf.com 

True Health And Wellness (THAW) Challenge: The February THAW Challenge is now over, and was a great success! This is the 2nd year in a row completing the Standard Process 21-Day purification program. Weight loss, better mood, feeling lighter, better mental clarity, and increased energy were all positive byproducts experienced sticking to the detox. Now for the hard part of continuing what we’ve learned!

Our next THAW challenge will take palace in April!

Tustin Library Health Talk: Our next health talk will be in Saturday March 25 at the Tustin Library computer lab from 1-3pm! Join us as we talk about Spring Training. Whether you are a beginner or seasoned athlete learn how to get started, follow through, and finish a great spring training program.

Complementary Fire Cupping & Posture Evaluation w/ K-tape Week: We will be having our complementary fire cupping and/or posture evaluations with Kinesiology Tape 3/13 – 3/17! Treat yourself to a relaxing session with us!

March Raffle: We will be raffling off a gift card to Piadina In Tustin!

How to enter: Everyone who receives either acupuncture or chiropractic treatment at True Health & Wellness for the month will be given an entry to the raffle. Our winner will be drawn at random at the end of the month. It could be you!

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True Health & Wellness

12721 Newport Ave Suite 2

Tustin, CA 92780

Mon-Fri:     9am – 5:00pm

Saturday:   9am – 12pm

 

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