Training Log Archive: Wyatt

Felt really good after. Foot fine and I felt good for rest of evening.

Situps & Back, followed by foot toes/heels up for 2:40 (two minutes) before it started to ache (just slightly). As my doc. suggested I'm not icing. I hope that's okay.

A session with lots of hard leg exercises. At one point we did alternating 1 minute calves only - 1 minute hams+calves and my foot started hurting (plus both my hams and calves almost cramped!) I lowered intensity and my foot got better, and afterwards, after stretcing, I spent ~ 2 minutes with my foot held to a water-jet at the side of the pool. Free & easy massage therapy...?

Immediately after, I went to my podiatrist. My impression going in was that I had made little progress, as my foot, in the spot, still occasionally hurt as I walk around. However, he poked and prodded the area where it hurt before, and it didn't hurt. So it seems like the inflamation is down.

Given the fact that the foot has improved significantly (in terms of pressure pain) I'll listen to my podiatrist some more. He suggested:
- Wearing the brace for two more weeks (aaaagh)
- Continuing water aerobics/swimming/kickboarding.
- While seated, doing exercises: feet flat on ground and rock up on toes, then up on heel, then up on toes, then up on heel. Up to 30 minutes a day. He suggested I do it for a little bit and if it gets sore: stop, don't ice (?!), and let it rest for at least an hour and then try to do more.

Yesterday evening I did ~90 seconds of foot exercises until it got sore, and then I put ice on it. Only iced for ~3 minutes.

Supposedly, on this program, I can take the brace off on 3/28, and walk normally for two weeks after that, and then, very slowly, start running again. So I may be able to run the Short O' champs, but I probably won't be ready for Long O'. We'll see.

Chance of being able to run in various races:
0% USMA A
30% SVO A, Brown

60% Short O'
40% Long O'

70% Billygoat

80% Team Trials

First organized session in months, cut short by a mild head injury. (Walked into low-hanging TV in the gym :)

Tommorrow marks 2 weeks after I got the cortisone shot and had my foot in a brace, and 4 weeks of near total inactivity for the foot (e.g. no cycling, not leg/foot/calf exercise...) And the foot is still doing a very light burning/achy thing. Darn.

Tommorrow is also the day I see my podiatrist again, if he suggests I leave the brace on, or get a full on cast, I think I'll bail on that and get a new podiatrist. I would like to use active methods to heal the foot, because inactive methods lead to atrophy which I'd have to deal with even after the foot heals.

Active foot strengthening exercises, followed by ice. Possibly including ultrasound, stim, & massage. That's more my style, and more like a program I'd like to get on. Maybe I should see a sports medicine doc., they may do better active programs, and be more likely to refer to a good physical therapy program...

Things I'd like to do over the next week.
See CA sports podiatrist, and 2 CA physical therapists (two different ones I've seen before...) Get new shoes. Try short walks in O' shoes (they are tight and hold foot shape well...)

Some hard, some easy. Foot felt good in the water, and only mildly sore later in the day.

Upper body + hams & glutes

This AM, my foot is a little sore, just after sitting for a while. Mostly the same spot, but a bit more of a general weakness in the whole bottom center of the foot.

A couple of hard bursts, but mostly not too hard.

Walked a little more normally today around pool and foot felt okay. Early in the exercise, a couple of the water aerobics exercises made foot feel a little muscle-sore and I had to modify the exercise to lower foot intensity. However, by the end of the session, my foot was doing pretty good with a lot of different things. It wasn't sore at all after the workout, or up until now (3 hours later).