Training, April 16 - 22

Monday
11 AM:
- dynamic warmup
- 7 miles easy
Heel wasn't awful, but some pain started to set on by the last mile or two, and the same old creakiness started to come back.  I know that just yesterday I was writing about how I was going to run each morning, keep on the strengthening stuff and see if it got better, but every time I push to 5+ miles, it seems to get worse.  Finally going to find a good PT and take time off until I know what I'm doing with this thing. 
5 PM:
- full GS

Tuesday
11 AM:
- dynamic warmup
- 60:00 elliptical
- light GS (jumping jacks, bicycles, pushups, pedestal, heel walks, lunge walks, eccentric calves) – this set of exercises is basically a very light set of GS that I want to do every day, whereas the full GS routine should be every other day)
5 PM:
- dynamic warmup
- 30:00 elliptical

Wednesday
2 PM:
- dynamic warmup
- 60:00 elliptical
- full GS
Solicited recommendations for a PT on Facebook yesterday and got a lot of good ones.  Made an an appointment with Dr. Roy Settergren at Midwest Sport and Spine for Monday (recommendation from Paige), so hopefully I can get some things figured out then.

Thursday
11 AM:
- dynamic warmup
- 60:00 elliptical
- bicycles, Rockys, eccentric calves
4 PM:
- light GS
Was going to elliptical again in the afternoon, but (a) I got a little chafed in the morning session and thought better of it, and (b) trying to double on the elliptical every day might drive me insane.  I'm just waiting to get my bike back from the shop so that I can start doing a ride in the mornings and elliptical in the afternoon.  Also walked about 6 miles during the day/evening.

Friday
Off - planned on biking, but didn't get my bike back from the shop as soon as I thought I would.

Saturday
5 PM:
- bike 26 miles
- full GS

Sunday
5 PM:
- bike 14 miles

Summary: 7 miles running, 3:30:00 elliptical, 40 miles biking

Mostly cross training this week; I was waiting for my appointment with Dr. Settergren at Midwest Sport and Spine, which I had today (4/23).  Encouragingly, he thinks that I'll be able to work out my issue pretty quickly, and that I'll be running soon, maybe even in a few days.  We did some ultrasound on the Achilles to see what was going on, and basically there's a strip near the rear/outside of my Achilles that has some mild tendinosis, some degenerative tissue (as I understand it).  There's also a bit of fluid built up around the spot.  Dr. Settergren thinks this may be causing the "creaking" sensation I'm feeling.

In addition to using the ultrasound to try to help stimulate some collagen production, he did some active release technique, and also some dry needling, which is a relatively new treatment method for tendinosis.  It's somewhat similar to acupuncture, but is a bit different, and developed independently from acupuncture.  As I understand it anyway, by puncturing or perforating the affected portion of the tissue, the inflammatory response is able to work better, sort of from within the damaged tissue (I think?).

Anyway, bottom line is that Dr. Settergren thinks that the dry needling will take care of the tendinosis relatively quickly, perhaps even just from our session today (though a few more may be required).  I'm supposed to test it out with a run on Thursday, and I'm seeing him again on Friday.  Here's hoping...


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    1. Interesting use of dry needling. Only certain states allow PTs to do this and I have only ever seen it used for treatment of trigger points in PT. I'll be interested to hear about your final outcomes. Hope it helps with a speedy recovery!

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