First, he measured by legs... and whatdaya know... the right one is 1/2 inch smaller than the left. He said that was probably from gimping on it and using the left more. Alrighty then...
Next, after the x-ray and getting scheduled for the MRI, we chatted about running. He is a cross country coach, had a Brooks jacket on and knows what he's talking about.
He thinks that there are a few factors here. 1) the extra 50 pounds I carried for too long 2) osteopenia / osteoporosis 3) not training correctly because I can't (CC...) 4) not wearing good shoes 5) and gee, I'm 43
BUT...nothing that is a show stopper.
He did give me some great tips / advice, and again, he knows what he's talking about. He's been there done that and has the t-shirt !
He said based on age / injury etc I need to add some supplements. Getting all this good info written down for me was snazzy, 'cause that way I can post it here for you guys too !!
Vitamin D3 ... I should be taking 2000 ius a day - this is needed both for calcium absorption AND it's an anti inflammatory... vitamin D3 deficiency can result in Obesity, High Blood Pressure, Depression, Psoriasis, Chronic Fatigue Syndrome, Kidney Stones, Osteoporosis, & Neuro-degenerative disease including Alzheimer’s Disease.
Fish Oil ... 2000 mg a day. Apparently, this too is a natural anti inflammatory !
Calcium ... 1200 mg a day. Interesting, since I had Fosomax and Boniva for so long, I don't even think about calcium... and since I don't take either any longer, I can take calcium now.
Glucosamine - duh... I think my mom lives on the stuff
SHOES - I said my Mizunos are pushing 2000 miles and I thought he was going to choke. I said what ?? 1200 to 1500 miles is what I gauge getting new shoes by. He said NO NO NO... 300 to 500 miles. WHAT ??? I need new shoes then. I've had my Mizunos since November of 2008. And that's way more than 500 miles !!! He went into some explanation about the EVA midsoles blah blah blah ... but basically, I just heard 'get new shoes'. woot woot
SURFACE - he has a serious dislike for pavement / concrete / blacktop. Said to run on trails whenever possible. Then he asked where I lived, I said Belltown, he said sorry girl, you're screwed. HA !
CROSS TRAIN - Bike, row, swim. OK... I'm good :) I got the bike thing going on.
Last bit o' advice I didn't like... he said suck it up. After a long run, I asked to define long run 'cause I don't think I really do any of those, he said anything over 3 - 6 miles in my case, do an ice bath. EXCUSE ME ??? Ice anything and Jodie don't work and play well together. He humored me, he said sit in a tub with tap water and few ice cubes... like 50 degrees or so... for 10 minutes.
There you have it ! I'll keep you updated on other good stuff... in the meantime, I have to go to Costco to stock up !
1 comment:
Chica, I'm still older than you are :)
You knew he was going to tell you most of this. Cross train; good. Surface choice; well, you do what you can. Biking is a great thing.
The vit D info was new to me, thanks. My doc horse riding buddy has had me on extra calcium and glucosamine for about 3 years now and it really does make a difference.
The ice bath thing -- yeah, it works. Not a lot of fun, though.
My coach is all over us to replace our shoes AT LEAST every 500 miles (I think she has a ownership in the local shoe store) but it does make a difference. The padding gets broken down and the soles wear out.
Listen to the doc -- he spent a bunch of years getting all those letters behind his name :)
8 miles on trails tonight. Up hill 4 and then the speed run back down because you literally couldn't breathe through your mouth because of the bugs. There were NO pee breaks along the trail. We averaged 9 min / mile and it was a beautiful run.
xoxoxo
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