Goofy Support Group (AKA Goofy Challenge 2010)

[syko]

Bec I'm not a runner so I can't offer personal advice, but I did find this info for you:

Achilles Tendon Injuries

SYMPTOMS

Pain along the achilles tendon during/after activity

Swelling over the distal 1-3 inches of the Achilles tendon
Tender to touch

Pain associated with or when trying to raise up on the toes, or with stretching of the calf/Achilles tendon

Limited range of motion and stiffness

DEFINITIONS

Achilles Tendonitis

An inflammation of the tendon that connects the calf muscles to the heel bone (calcaneus)

May be small tears in the tendon from overuse

Achilles rupture

Weakening of the collagen fibers of the tendon leading to partial tearing or rupture (complete tear) of the tendon away from the heel

Rupture noted by inability to raise up on toes or push off with ball of foot in walking

Tenosynovitis

Inflammation of the vascular sheath that covers the Achilles tendon

May even be caused by the shoe counter rubbing on the heel

PRIMARY CAUSE

Excessive Pronation

Pronation is a normal movement of the foot, that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces.

In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of body weight continuing forward toward the arch and toes.

If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation.

Flattening of the arch (excessive pronation) places pressure on the arch and stretches the plantar fascia (which supports the arch) and can create inflammation at the attachment on the heel.

This repetitive, excessive pronation, is the main contributor to many lower extremity, overuse injuries. As the achilles tendon attaches on the back of the heel, and if the the foot is in excessive pronation, there is an increased torque or pull on the tendon, which can cause inflammation.

CONTRIBUTING FACTORS

Tight calf muscles ( the gastroc and/or soleus) and tight achilles tendon.

Often with increasing age, there is decreasing flexibility
Increasing the amount or intensity of training — uphill running, or stair climbing

Flat pronated feet add stress to the soleus and rigid, high arched feet add stress to the gastroc

Poor support on the inside of a shoe or in the shoe’s foundation/upper can add to the stress on the foot — thus increasing calf stress
Change in the heel height of one’s shoes (from training shoes to racing flats, heels to flats etc.)

TREATMENT — ADVICE GIVEN MOST OFTEN IN CURRENT LITERATURE

The 3’s — Stretching, Strengthening, and Supporting, along with ICE and REST have been found to be the simplest and most effective treatment for these injuries

Stretching of the calf (both gastroc and soleus) muscles and Achilles tendon can help eliminate or prevent many problems with the achilles tendon.

Strengthening of the calf muscles once the inflammation is gone, can help prevent further injury.

Avoid hill or stair running until symptoms disappear.

Supporting the foot with the proper shoes and insoles, can prevent or eliminate the vast majority of increased stresses on the lower extremity.

Make sure that the heel collar does not dig into the achilles. Look for a cut out of the heel (heel notch)

 

[K80K]

Some other things that I have found over time:
1. Be mind of how you sleep. If I sleep with my feet raised I seem to be more less tight when I get up in the morning because I haven't been sleeping in a position where my ankle may have been in an uncomfortable position.
2. When walking up the stairs put the entire foot on the step and push through the heal. Not doing so can put added pressure on the achilles.
3. Be mindful of how you sit. Often people will tuck their leg under themselves and actually sit on the ankle. This cuts off circulation and puts stress on the joint.

 

[WDWFAN9]

Reporting in: W1D4 of Goofy training (time flies when you're having fun!!)

40 min TM - done 20 min ST - done

Christine, I'm not too sure about those terms either, just a general feeling, so I will be interested if someone has something to add.

Everyone else - stay healthy, remember we are in this for the long haul.

 

[WDWFLgal]

Could you put me on the list?

projected times:
Half 3:15
Full 6:30

This will be my second Goofy & I think I'm hooked. I'll be running the half portion with a few co-workers & can't wait to share their first halfs with them.
Since the Rome marathon, I've been taking it easy & just lurking on the boards; but, with my Goofy training starting September 1st I hope to lurk less & post more. You guys are awesome!

Happy training everyone!

 

[goofyinohio]

Angela and quack attack Welcome to our little Goofy group. I hope you all enjoy your time with us.....

It's a fun group!!!

 

[chimera]

Welcome Quack and Angela!

Jackie...feel relieved. I keep having these runs where I start freaking out at the end because I'll never survive Goofy

Christine...you'll probably get a different answer from every runner on your terminology. Hillwork is pretty self explanatory, but everyone does it differently. I think of a tempo run as one where you're trying to maintain a particular, slightly faster than normal pace throughout a run. Speedwork for me is short bursts of speed, either a fartlek or prescribed time/pace or distance/pace.

Yeah, b2b...two days in a row. Unfortunately my week has been b2b, rest day, then b2b. I need to spread it out again for next week. This is a cutback week for me so 4 today, 6 tomorrow. I'm trying to figure out how to work my intervals. I'm doing R4/W1 for short runs, R3/W2 for the LR of the week. My goal for Goofy is consistency. Past races I've imploded and ended up walking much of the end, so I'm trying a slower pace that I can hopefully maintain for an entire race. I'm also trying to train for a half marathon PR in Nov. Oh and a duathlon in Oct. Hmmm...maybe someone's been registering for too many races

 

[MouseDogMom]

Hmmm...maybe someone's been registering for too many races

I think I might be guilty of that... Richmond 11/14, Victory Junction 12/14, WDW 1/10, Myrtle Beach 2/13. My only goal now is stay injury-free!

Jackie

 

[WDWFAN9]

Hi Team!

Reporting in: W1D5 Goofy training

30 min moderate biking (to equal 3 miles walking) - done, plus a few extra minutes just for fun and to justify the trip to the gym.

 

[goofyinohio]

Got 10 Miles in today in between the heat, sun, showers and Thunderstorms. Kind of freaky being at a park with no shelter out in the wide open, but got them done.

Another Back to Back in the book. I'm seriously considering only doing the long back to back's every other week. I realize it was only a 5 and then 10, but I think every other week would be OK. We'll see.

Pat - I like the way you are reporting things and great job by the way. That's pretty cool.

Mel - Yeah that sounds like a building list....

 

[Kirsty-Leigh]

hey guys, it sounds like all your training is going awesome, still no formal training for me but out on the bike most nights and pool most weekends trying to keep fit enough for when my leg decides to play nice anyway new shoes arrived today and they feel awesome, I even tried a little jog around the house and no pain whatsoever *yay* so going to go test them out tomorrow with a short walk/run and hopefully I will be back on the tarmac before you can say 39.3!!! Im about to go on an 8 mile bike ride with 50 lengths at the pool thrown in the middle. Good luck with your weekend runs everyone and be careful

Kirsty

 

[syko]

I hope your new shoes work out Kirsty, and all your smimming and cycling will help you be stronger when you do run.

 

[chimera]

Mel - Yeah that sounds like a building list....

I may have failed to mention RFTT and TOT. I'm counting those as training runs though

Today was the LONGEST 6-MILER EVER!!!!! I got chased back home by a t'storm after only 2/3 of a mile. Had to finish up on the TM. I have said before and will again...I don't know how you guys do it in the winter on the TM with those 10+ mile LR That is a form of torture I don't care to repeat. I'm glad this was a cutback week so it was only 6.

Chris...glad you survived your run. Sounds a bit scary.

Kirsty...how was the bike? I may be looking for new shoes. After over a year with my Sauconys, they suddenly seem to be rubbing my right big toe. I'm wondering if that's why I lost the nail. They just haven't felt right since.

Pat...sounds like your training is going well. Your XT sounds like fun!

Jackie...you need some Oct races...how 'bout TOT or RFTT

 

[WDWFAN9]

Reporting in: W1D6 Goofy training

5 miles - done

Unusual for me, I actually did those miles outside. I do almost 100% of my training on my TM. I guess you could say I am a fair-weather athlete....it is either too hot, too cold, too humid, too buggy, too dark, or too something else to be outside unless I am doing my actual event. But today I headed to the forest preserve and it was a nice change.

 

[Maherae]

Whoo Hoooo!! Week 1 of Goofy training in the bag!!

Several people have told me how much bike riding has helped them in their marathon training. Like Pat, I think the plan of biking one day and walking the next for my back to back is the way to go due to my age. Hey, I'm not looking for any age awards..just want to get to the finish line!! After pricing bikes, however, , I joined a gym so that I could have a stationary bike to ride. I also indulged myself with getting a personal trainer one day a week.

So, Friday was my introduction to upper body machines at the gym. I like getting all of the variety in my exercise routine that I can get. Then I had the first session with the PT..oh..my..word. He didn't push too hard, just hard enough and it was a good session. Then I did 30 minutes on the bike. A tad overkill, I'd say.

Which is exactly what my legs said this morning when I got up for the 5 miler. But I was determined that this was going to be a completed first week of Goofy training, so off I went. Legs were a little tired and I started questioning the sanity of signing up..then the Pat voice of reason was heard,
"This is only the first week! After 4 months of training, you'll be so ready for Goofy!!" LOL!! So, I continued on and completed the five miles...one foot in front of the other!

Keep it going, team! We're gonna do this!! Anne

 

[deekaypee]

Angela and Quack, welcome to the group! (Angela, nice to see you here again. Have you decided on an international marathon this upcoming year? We've got an 'Ohana cousin moving to Switzerland...hint, hint.)

Jackie: I'm envious of YOU, that you've already got all those LRs in the bank, and can feel confident of how well you're doing. Man, those Galloway groups are intense.

Kate: WTG, icing and training smart to avoid further injury!

Bec: Did you have your 32K today? If so, how did it go? Sending PD for you for your recovery (or upcoming race, as the case may be).

Christine: Great job working with a PT on strength training--going to make a big difference in your races. I definitely think your 3 day-60 mile walk qualifies as a long b2b. As for terminology, I concur with Mel's assessment. Tempo seems to be a slightly faster pace, but one you can sustain for more miles than speedwork. (And in my case, with shorter recovery time.) In using the terms b2b for the Goofy, I think of walks/runs that match your intensity/pace for your SLD (Steady Long Distance) goals, as well as being back-to-back. So, with Mel's example, it would be two runs/walks of 3/2. The b2b need not be the same distance. My b2b this weekend was 3/6, for instance. And I suspect some of my b2bs will have a longer run the first day, a shorter one the second... The most important thing is getting your mileage in, of course.

Mel: You, register for too many events? Never... Oh, and aren't you doing RftT and TOT, too? Yep, I see that you are. Training runs, indeed.

Pat: You're too funny. "Just for fun and to justify the trip to the gym." (I think exactly like that, although the order might be inverted.) Yay for your 5 miler and the change of scenery.

Chris: I'm not planning on b2bs every weekend, either. Thinking I'll cut to one run on my easy weeks, make them really easy. And then I'll doubly look forward to them!

Kirsty: Great job taking it easy while your recover and good choices for your XT activities. They're helping you a lot, I'm sure. Good luck on your (short, easy) walk/run tomorrow!

Kirstie: Thanks for the info on the achilles tendon...you're always such a source of useful knowledge!

Anne: Great job with pushing through on week one. Are you sure Pat's voice of reason wasn't just a hallucination, though? Seriously, you and Pat and Christine are great examples of the importance of XT. I need to strength train, so thanks!

As for me: I did my cutback b2b of 3/6 on Friday/Saturday. I'm really enjoying the Friday/Saturday double instead of a Saturday/Sunday. I feel that I can just relax on Sunday, kwim? Of course, DOOD and I are taking rest days on T/Th, so I'm still working out on Sunday, but it still feels like a break.....

 

[Hockeychic]

Hey gang. How is everyone doing?????

After my 5M today week 1 of goofy training will be in the bag!!!!!

Going back to catch up on reading.

Have a great day all

Kim

 

[MouseDogMom]

Pat - You're doing great! I'm envious that you're doing such a good job with the XT. I need to get better with that.

Kirsty - Hoping the leg decides to play nice soon. New shoes are always fun. My new pair is actually at the running store waiting for me, but it's just a duplicate of what I'm already wearing so I haven't been terribly motivated to go pick them up, especially since pair #1 has less than 100 miles on them. I'm planning ahead for Goofy!

Mel - When I told the Mizuno rep that I lost two little toenails after WDW last year, he moved me up a half size. I'm hoping not to repeat this year! I now wear an 8-8 1/2 in regular shoes and a 10 in running shoes. Yikes!
As for October races, I wish I could do TOT or RFTT, but the budget just won't allow. If only we lived closer... Plus, I have a 23 and a 26 mile LR scheduled with Galloway in October. If it weren't for that, there's a Half Marathon on 10/11 in Greenville where DD is in school that I would love to do, but we're doing our 26 mile run the following weekend. Seems a little excessive...

Anne - Look at you go! Great job on your XT too! What did Pat start this year?

Chris/Debra - I'm trying to get up the energy to go out today and do SOMETHING to call it a b2b. We'll see how that goes.

As for me - Yesterday's 18 miler was one of those that makes you seriously question why you think you can run a marathon, much less complete Goofy. If this were my first year training I would have cried, but fortunately I have enough experience and have read enough posts to know that days like yesterday happen. I had trained during the week (perhaps a little too much), eaten well, slept mostly well, hydrated well, so I arrived at the start prepared. First 11 miles were beautiful, but very hot and humid. Thought the 12th mile would NEVER end. I must have looked at the Garmin 6-8 times before it registered 12.0. Kept switching positions in the group hoping to feel better. Literally fought to get to mile 16, which I was determined I would do before stopping to walk. The advantage of the group is that I had 3 or 4 friends talking me through, but at 15.8 my closest buddy said she was hurting really bad and wanted to walk it in, so I told the group leader we were done and would stick together for the final 2 miles. At 17 we actually sat down in the shade for a couple of minutes and regrouped before dragging ourselves the final mile. She hasn't finished a marathon yet, so she was questioning whether or not she can do it; I at least know I can and that yesterday doesn't mean I can't. I did have a moment of wondering what Sunday morning will feel like on January 10th, but after a nap yesterday I knew it was just a stonker run and to shake it off and wait until the next LR and hope for better.

Jackie

 

[Maherae]

Jackie, thanks for your post. It really brings home how important our group support is. Even though lots of us train solo, when it comes to race day, there is nothing like having teammates around to encourage you!! Knowing that you'll see a WISHer scream teaming at a certain place has pulled more than one of us along!! Being with another WISHer for part of the event is just awesome!!

So glad that you were able to remind yourself that this run was just one of many and it does NOT determine the final outcome!! Way to go!! Anne

 

[ironz]

Man...can't believe I hadn't read this thread yet...and it'll take me a while to catch up!

First...
this is my first Goofy...have done the full (once) and the half (3 or 4 times), and the 5K once.
This year, I'll do all 3!! (God willing!)

Goal times: about 2:25 for the half, and I'd be happy with 5:30 for the full.

Liz...I'll be cross training, too. My coach will work some biking in with the running, but overall treat it like training for an ultra run. Probably will run 3 days in a row, 2 days off...repeat, repeat, repeat. Main goal is to not get injured.

 

[WDWFAN9]

Reporting in: W1D7 of Goofy training.

Today was a day of rest, well it was supposed to be, but DH and I were up in Chicago cheering for Carrie and Scott during their tri so we did a TON of walking.

We actually spent last night up in the city - I should point out that we know so little about Chicago that it is almost embarrasing when WISHers are in town. If you want to know about Vegas DH can help you, and I can help you with WDW, but we are clueless about our own backyard Chicago. So we played tourist last night and walked from our hotel to Navy Pier and back. Then we were up relatively early to get into place to catch Carrie and Scott in the corrals before they started the swim portion. Can I just make the observation that these people are nuts?? OMG I am so impressed with what these athletes do! You will never see me swimming like that!! Or biking for that matter!

Anyway, we caught Carrie and then Scott as their swim corrals moved into place. We found a spot to sit along the seawall and actually spotted Carrie swimming and then walked along calling out encouragement. The swimmers were heading into the wind and many of them struggled. Carrie was awesome and looked good as she exited the water and headed towards the bike transition. We also spotted Scott after he was out of the water and heading towards his bike. We managed to see them once during their run and then at the finish. Wow is all I can say. It was really motivating to see so many people working so hard and as we watched the runners celebrating as they came to the finish line all I could think about was how sweet it will be to cross the finish line for Goofy.

So hang in there everybody. We can do this, we will do this, and it will be so sweet.