Training for a speed hike.

Sometimes I'll take Trader Joe's Plantain Chips while hiking for the potassium and sodium. Nothing to mix and they actually taste good. You could crunch them up to make it faster to eat.

Here's a link to the nutrition facts (I'm just assuming it is correct, I don't have any here at my house to verify):

http://www.thedailyplate.com/nutrition-calories/food/trader-joes/roasted-plantain-chips

So I took my biggest training hike to date on Tuesday. I did 41 miles in just under 13 hours, which I felt pretty good about. Amazingly, I wasn't really tired at the end of it and my legs weren't sore at all. I credit this to more food, better hydration, and a regular intake of S-Caps for electrolytes. It was a completely different experience than the 35 mile hike I did a few weeks ago. Had it not been for my feet, I think I could have done 50 miles without a problem.

Unfortunately, around the 30 mile mark, I developed some pain on the outside of my right foot. It persisted throughout the rest of the hike, but I kept going because it seemed manageable. By the end of the hike, my left foot had similar pain and my left ankle was hurting a bit as well.

I woke up yesterday morning barely able to walk. I went to work, but it didn't get much better, so I took some Alleve. That made a pretty big difference, but I'm not big on pain killers so I stopped after the first dose. The pain came back – although less so – toward the end of the day.

This morning, I could still feel the pain, but it wasn't terrible so I thought I'd try and take a 3-5 mile hike. Within a quarter mile, the pain came back fairly strong, so I turned around and went home.

After some research, it seems I've developed Peroneal Tendonitis. Since there doesn't seem to be any swelling, I'm guessing I've got a mild case of it. Still, all treatment options say to rest for at least two to three weeks. This is going to kill my training program. The big hike is scheduled for June 26-28 and resting for two to three weeks means no more hiking for the rest of the month!

I've worked really hard to bring my fitness level to where it is, and I'm super frustrated right now. Has anyone else had any experience with this injury? Is it possible that my case is minor enough that I can get hiking again within a week or so? I feel like two to three weeks off will kill a lot of the progress I've made and I might not be able to get myself in good enough shape for the thru-hike. Then again, I've never dealt with time off in a training regimen, so maybe I'm over reacting.

Any advice?

For now, I'm going to immobilize it with an ace bandage and start taking ibuprofin a few times a day.

No advice, but I hiked from Northern California to Canada with Peroneal Tendonitis in one foot and sesamoiditis in the other. It's still with me.

Yeah, this is going to be a tough call. I'm purposely avoiding going to a doctor about it, which is probably stupid. I don't want a permanent injury, but I also don't want to give up on my goal right when it's starting to look like I can make it!

Nate,
Not good, mate. I had a similar "episode" and did go to my doc about it. I ignored it for a week or so, it got progressively worse, so I went to see him. He gave me the same advice you found – rest for 2-3 weeks – and absolutely warned me of the risk of permanent damage if I continued to push it. I decided to cancel my solo winter trip to the AZ trail because of it.

Having said that, I did rest it (at least didn't do any serious hiking!), and after about a month, was able to start walking with gear and gradually building up my foot strength again. I am very cautious about this now… if I even feel a twinge in feet or ankles, I slow down. If it starts to get painful, I'll stop and rest and perhaps do some light ankle stretches to make sure it isn't anything serious – you can feel it coming on, right? Anyway, the rest seems to have done the trick and I was perfectly OK doing 5 days on the AT (in the rain!) a couple of weeks ago.

FWIW, you really do need to be careful to avoid permanent damage. I'm not aware of any other solution besides rest and careful management of your hiking speed and intensity. Can you postpone your speed hiking trip by a month or so? If you can, you probably should. You're frustrated now, but just imagine if you were really unable to fast hike again… man, that would suck.

Just my 2cs. Good luck.

Peace, James.

I diagnosed myself with peroneal tendonitis when I had pain in the outside of my foot a few years ago. It turns out I had a stress fracture in a metatarsal. Hopefully you don't have that, but it's something to consider if you don't improve substantially soon.

(On the other hand, my current feeling is that it's actually better to have a bone injury than a tendon injury. Give a bone 6 weeks to heal, and you'll never have a recurrence. Tendon injuries can linger for years.)

Good luck with it.

Nate
is this pain on the outside of your foot/ankle right behind the ankle bone, a couple tendons there?
or is it lower down on the outside of your foot.

I developed the former last year but kept working out.
It took me 3-4 months AND a change of shoe models to recover completely but now I'm fine.

If you ice your ankle down very well immediatley after each workout it helps.

For me, I believe the injury was caused by excessive Supination due to wearing a shoe that was a bit too narrow for my wide feet. This created a tendency to stay on the outside edge of my feet too much as I ran, stressing the tendons.
I tend to be a supinator anyway.
So now I wear only shoes with a pronounced exterior post and Neutral Heel.

Anyway, if your issue is the first one described above, make sure your shoes are not pronation shoes (the kind that encourage your foot off the arch onto the outside edge of the foot).

Nate,
I also recall that your shoes are nearing the end of their lifespan. Have someone look at you from behind to check for a collapsed heel.

Inov-8 315's

@ Greg – I was actually just about to upload a picture of my Inov-8 315's with their badly collapsed heels. They look much like that shoe on the left. I just noticed how bad this was this morning. They've only got 260 miles on them, but they're definitely done. I'm sure the collapsed heel contributed to the injury. What I'm wondering is, is this a sign of overpronation? How do I correct that?

@ James – I made an appointment with my doctor for tomorrow morning. As much as I want to do this speed hike, if I'm unable to backpack due to pushing it with this injury, that's going to kill me.

I can't really change the date for the hike, unfortunately. My wife is due with our son at the beginning of August, which means there's a chance he could come in mid July. I obviously can't afford to be gone for three days at that point. We'll be gone the first week of July, and once our son is here, I just plain won't want to be gone for three days.

I suppose I might be up for trying again in late September, but I think I'll still just aim for late June. I'll just go into it a little less prepared than I wanted to be. Maybe through cross training I'll be able to keep my fitness up to some degree.

@ Scott – I'll ask the doctor about a possible bone injury tomorrow.

@ Art – The pain in my right foot is right along the base of the foot, on the outside. On the left foot, the pain isn't as bad, but it's noticeable both on the foot itself, as well as behind that spot on the ankle.

The shoes I use are Inov-8 Roclite 315's, and they seem to be a good width. As I mentioned above, though, they're beyond worn out at this point. I think I'll stick with that model, though, as I had a lot of success with them until now.

I wish I knew more about overpronation and supination and how to control and treat them. I'll see if the doctor has anything to say.

Has anyone ever used Arnicare gel for this type of injury? A client of mine went and bought some for me today after I mentioned what happened. He said it's excellent for sports injuries, but the container only mentions muscle injuries, not tendons.

thanks everyone!

-Nate

Nate,
Yes I pronate, but what you see there is a foot "standing on a slope". When I am barefoot I'm pretty square.

I like arnica at lot. I completely separated a clavicle, took arnica orally, 6 "pellets" 3x a day, and had no bruising or swelling. (Pain on the other hand….) I find it to be very helpful for any major issue. Naproxen is my second drug of choice.

All that said, seek professional help, from someone ultra-sports oriented, looking to get you back out there as soon as reasonably possible. (A run-of-the-mill doc, just can't empathize.)

Last, the words you may not want to hear: You have thousands of miles left, IF you take care of this issue, even at the expense of this one effort this one year. You will kick yourself forever if you screw up your feet.

Edit: Take your shoes with you when you to the doc. Knock the mud off, but don't clean them up. They can be fairly informative about what is or isn't happening.

Nate, I have no experience with your specific symptoms, so I can't offer advice on that.

I can offer advice on overuse injuries, and my advice is to look at the long term. It seems like this desire to do big days and big trips will be with you for a long time. You've made a huge leap in a short time. Take some rest, try to be reasonable, and think about the long view. Right now you're training muscles, tendons, ligaments, and bones to take long walks. If you do it right, 2-3 years from now you'll have a fundamentally different physiology that will be much more amenable to ambitious trips. Overuse injuries can set that back years if you're stubborn. I was with IT band troubles years ago, and it was an 18 month struggle because I wouldn't rest for long enough.

But being in your shoes right now still sucks. You have my sympathies!

You may be able to still do your trip, or an abriveated version. Or heal fully and do it in winter!

Thanks for the sympathy and advice, guys. My current strategy is to not get my hopes up. However, since it seems like my injury might be on the milder side, I'm going to get whatever advice I can and do what it takes to keep my fitness up, just in case the chance to do my trip develops.

I found out that squats cause me zero pain in the affected areas, so I can use those to keep my legs and knees strong. I can do lots of stretching without an issue. I wouldn't be surprised if I can start doing some cycling in a week or so, since it's fairly static on the ankles and feet as compared to trail running and hiking. If I can't do that, I might consider joining a gym for a month so I can get in my cardio through swimming.

If I can get out on the trail within three or four weeks, I think I'll be able to work back up to 100% and reach my goal. I was hoping to be further along than where I am right now fitness-wise, but I think I'm fit enough to make it in my current state. This just means it'll take a bit more effort.

I'd really hate to have to put this trip off, but there really isn't any sense in doing severe and possibly permanent damage to myself for the sake of a speed hike.

Well, I'm pretty much healed up at this point. Not so bad, I guess. I've taken three short runs (2 miles or less) over the last three days, all on roads and sidewalks. No pain, so I think I'm ready to start hitting the trail and getting some real miles in. I'm just going to make sure to do a lot more stretching and watch the wear and tear on my shoes.

I've got exactly four weeks before the trip, which is much less than I'd like, but I think I can make it work. 40 miles this coming week, thirty miles the next, twenty the next, and ten on the last week should keep me fit enough to make the trek. My most recent goal of doing the whole thing in under 58 hours might be a bit of a long shot with this set back, but I'm fairly sure I can do it in less than three days as long as the tendonitis doesn't come back. And of course, I'll go for the 58 hours anyway.

Just in case anyone's interested, here's how I got better:

-Went to the doctor's and picked up a prescription anti-inflammatory drug.
-Stayed off my feet as much as possible for two weeks and tried to remember to stretch and ice regularly.
-Got myself a therapeutic massage. This was my first ever and I was blown away by how painful it was.
-Used Arnicare gel on all of my leg muscles.

The massage was probably the most beneficial thing I did. I went for it about a week after the injury and the difference afterward was night and day. I was super tempted to go for a run right then and there, but I'm glad I didn't. I was really skeptical as to whether it could help, but I'm glad I went. I couldn't believe how knotted up all of my muscles were. Hurt like crazy!

I'm taking the hike June 26-28. I'm thinking I might do a blog or set up a twitter account to keep some family and friends updated when I'm on the trail. If anyone here is interested, I can post the address in this thread.

Glad you're feeling better. Now you have a better idea of what trouble looks/feels like, and keep out of it.

I'm highly recommend investing in a foam roller. Essential self-massage tool for recovery and injury prevention. It lets you bring the pain all on your own!

I'd love to see your updates if you put them online. I'm going to do a M-M thru-hike in October if work allows (I'll do it in 6-7 days, not 3!). I've done from the CT border to Mt. Grace in sections so far.

Do you know about the missing blazes in sections 13-14? I backpacked that area a couple of months ago, and it was a bit of a pain. PM me if you want details.

Hey Scott,

Funny you should mention sections 13 and 14. Those were two of the sections I did on the 41 miler where I injured myself, and they were a chore! My time would have been much better if it hadn't been for losing my way on section 13 and being forced to bushwhack to a road to continue. I did the hike as an out and back, so I managed to find the trail on the way back and figure it out. I'm glad I did this, as it'd be a huge waste of time on my thru-hike.

I was speaking with Pat Fletcher about this today, actually. He's the chair of the M&M Trail committee I believe and unfortunately doesn't have much in the way of updates right now. They're trying to relocate that part of the trail to the Quabbin, but they're meeting a lot of resistance from locals. He said that for my thru-hike I should definitely stick to the old trail. Unfortunately, it is pretty hard to follow in those sections and there is even some posting on section 13.

For the record, I did sections 8 – 12 in March and found a couple of slightly difficult to follow bits in sections 10 and 11 as well. Not nearly as bad as 13 or 14, though.

6 – 7 days sounds like a great amount of time for the M&M. I'm thinking about doing a 7 – 10 day thru-hike of this trail next summer. It's a beautiful trail and I'd like to do it at a speed where I can appreciate it. I tend to miss a lot when I'm moving at a constant pace of 3.5 – 4 mph.

Let me know if you need a ferry across the CT River when you do your hike. I live a half mile from the trail on Mt. Tom and about two miles from the river. I'd be happy to help you out. Might even hike a few miles with you if I can afford the time and you won't mind the company. That section of trail never gets old to me.

I don't understand why they don't just reroute the M&M trail onto the Robert Frost Trail from Pratt's Corner Road to Ruggles Pond. That would replace a pretty dull M-M section with the Bull Hill-Mount Toby section of the RF, which has nice forests and the best view in the Valley imho.

BTW, in April, it looked to me like the posting on section 13 was just off the trail, not actually on it.

Thanks for the offer on the shuttle. I can make the same offer for you–I live in Noho, and I could swing you across the river on your hike. It would suck to lose time waiting for a ride on a speed hike (though if it's a nice weekend day, you probably won't have much trouble).

A better view than the one from Mt. Tom? Blasphemy! Either way, hopefully they'll manage to reroute the trail somewhere soon in a place that'll stick. It's pretty cool that it's got National Scenic Trail designation now; it's a great opportunity for hiking in the Valley. I believe they weren't allowed to reroute it onto the Robert Frost trail because landowners didn't want a government sponsored trail on their land.

You may be right about the posting, but I was happy to get out of that section either way.

Thanks for the offer with the river. I'm actually going to try and do an unsupported "record attempt", though, so I feel like having a pre-arranged shuttle would mess with that. I don't think I'll have much trouble bartering my way across because that boat ramp has been packed for the last month or so. I live in Easthampton (we're practically neighbors!) and drive by it every day on the way to work.

Thanks again, though, much appreciated.

"I'm highly recommend investing in a foam roller. Essential self-massage tool for recovery and injury prevention. It lets you bring the pain all on your own!"

+1 It builds character, too.

Well, I wouldn't say I'm back up to 100%, but I'm still going to go for it. I did set up a twitter account so that I can send updates from the trail, if anyone would like to follow my progress. http://twitter.com/MM_Challenge

Quick recap: The hike is 116 miles from the CT/MA state border to Mt. Monadnock in New Hampshire. I'm leaving at 4 AM on Saturday the 26th and am aiming to finish before 2 PM on Monday, the 28th. That'll put me at 58 hours, which is exactly 2 MPH including sleep breaks. To my knowledge, this will be the fastest known time for the trail. My schedule actually has me finishing at 9 AM on Monday, but that's pretty much a best case scenario that assumes I'll hit zero snags, avoid getting lost, and maintain 3 MPH the entire time that I'm walking.

My tendinitis has been gone for a while now, but I am concerned it'll flare back up. I have my Dr.'s okay to take some prescription NSAIDs with me and pop a couple of those if I need to.

My training this month has been pretty low. I've felt the need to take it easy, but the flip side of that is that my fitness level has dropped a bit. Not a ton, but it is noticeable. I've only hiked/run 34 miles since June 1st, and it shows a bit in the times I get on my runs.

Weather looks like it'll be pretty warm, but bearable. Saturday's high is 79, Sunday's is 80, and Monday's is 83. Night time lows are in the mid 60's, so sleeping might actually be a bit uncomfortable. I'm taking my Sierra Sniveler which is a 20 degree quilt, but kind of need to stay under it to keep out of the mosquitos' reach. I'm thinking if it gets too hot to get any rest, I'll just wrap myself up in my tarp instead.

Base weight should be right around 7 lbs. Food will be similar, as I'm packing a lot of calories. I've written out a schedule that includes where I can stop for water so that I only have to carry more than a liter in a couple of short sections.

I honestly have no idea if I'll make it. My fitness level seems good enough, but my ankles have me a bit freaked out. We'll see how it goes!

Nate
Best of Luck !
Better to be slightly under trained and healthy, so I wouldn't worry about your last 3 weeks of light training.
Just don't start out like a ball of fire … give your ankle a few miles to warm up.
I'm sure you'll do Great.
and … what ever time you get, you'll set a record, haha.

Have a great hike! I'm going to PM you my phone number in case you get stuck on our side of the Connecticut River. I know you said you wanted to do it unsupported, but long waits to get a ride can really suck, especially on a speed hike.

I'm still planning on an October M-M thru-hike…can't wait.

Thanks again for the encouragement.

Thought I’d post my gear list and schedule as well, if anyone’s interested in those:

GEAR LIST

PACK
Golite Jam2 – 22.6
Trash compactor bag liner – 2.6
Quart Ziplocs (3) 0.51
Gallon Ziplocs (2) 0.84
Opsak 1.48

SHELTER
ID Siltarp 6.7
Spectra cord 0.3
Stakes 1.8
Polycryo Groundcloth 1.8

SLEEPING
Sleeping Pad 2
JRB Sierra Sniveller 24

CLOTHING
Injinji Socks 1.6
Arc’teryx 100 wt Fleece 9.3

RAINGEAR
Golite Ether 4.6

HYDRATION

Gatorade bottles (1) 1.5
Platypus 0.9
Micropur tabs 0.97
Salt pills
NSAIDs

OTHER

Headlamp 1.99
First aid / repair kit 3.53
M&M book 3.27
Camera 8.83
Cell phone 4.4
ID, credit card, cash 0.5
Watch 1.5
Leatherman Micra 1.85
Compass / Whistle 1.4
Bandana 0.58
Bodyglide 1.16
Bug spray 1.51
Sunblock 2.83
Headnet 1.09

Total base weight 117.94oz 7.37lbs

Food 7.3 lbs

Water (average 1 liter) 2.2 lbs

Total – 16.87 lbs

I’m starting out heavier than I’d like, but it’s not terrible and will be a fair bit lighter by day two.

Schedule:

https://spreadsheets.google.com/ccc?key=0ApuRH8H0SvDXdDd1UVBPWllGUnNKZ3pKVHJrWTdfcVE&hl=en&authkey=CMPMz9AM

Well, I didn't make it. I think I might have had I not been injured a month and a half ago and forced to halt my training routine, but as it was, my body couldn't handle it. Despite steady hydration and electrolyte intake, my legs started cramping pretty bad at around 17 miles.

Between the heat and exertion, I became exhausted at around 30 miles and even slightly delirious. I started to get pretty bad cold sweats and feel flu-like. I sat down at the end of the next section, at 32.5 miles. After an hour, I still felt extremely sick and my legs hadn't improved. The balls of my feet were also in pretty serious pain since I hadn't been doing enough training recently to keep them "tough". Finally, the tendinitis was just starting to come back, and I didn't want to turn it into a permanent injury.

I was way behind schedule at that point and the last six miles were tough, with 1900 feet of elevation gain, and they had taken me about 3.5 hours. It was apparent that the attempt was blown, so I called it.

I'm frustrated I didn't make it, but my spirits are actually pretty high overall. I knew that this was a possibility, so it is what it is. I still had a great adventure, in both my training and the actual attempt, and I'm in what's by far the best shape of my life as a result of it.

Not sure I'll attempt this or anything like it again as I have a son that'll be here in a month, but I'll definitely keep up the trail running and hiking. It's become a big part of me. Thanks for everyone's help and insight over the last few months!

Nate,
Too bad you fell a bit short but the good news is there is always a next time. Sounds like you hit the wall. How many calories did you consume and when? My last couple of long hikes (40+) I have targeting 250-300/hr and I have been able to avoid "hitting the wall." The other thing that I normally do is take a couple of advils every few hours and I think that helps considerable in keeping inflammation at bay. I know there was a debate on whether to advil or not. Where did you end up coming out on the advil?