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RUMINATIONS
Lessons from a Sprained Ankle II – by CtCloser
Minimizing distraction would be a good way to avoid spraining an ankle. I could read a book and walk home from elementary school as a kid, but using a smartphone and running is not the same thing. Spraining an ankle off the roadbed where there was no curb was my consequence in late August. So, why do I keep doing it? Inattentive ADHD is one reason: I’m easily distractible.
Read more: The Prequel
Is there a way to strength my ankles for when I’m not distracted? Ankle spraining that way has happened plenty of times. Rocks, sticks, and uneven surfaces are all things. Doing calf raises is one recommended exercise that’s in top web search results. That’s what JH recommended when I finished that August run. I had reported about my sprain and commented about having weak ankles when I met the buds winding down from their Shawmont 14 effort. When I responded by complaining about the difficulty of me dedicating time to prehabilitation, he suggested doing them while I brush my teeth in the morning (Physiopedia). But that doesn’t work because that’s already when I do my balance exercises. He didn’t go on to suggest I do them when I brush my teeth in the evening, but I would have said, anyway, that’s when I lie and read the Washington Post on my phone. I’m easily distractible.
One exercise that I’d been pondering is using a resistance band around my feet to do sidestepping. That’s an exercise that my physical therapist had me working on in addition to calf raises. This sprain got me thinking harder about how to incorporate sidestepping into my daily routine. Here’s the solution I conceived. I started doing resistance-band sidestepping while preparing my breakfast in the kitchen. I leave the band on my chair to remind me to do it every day. It worked for one day. But since that was only yesterday as of this writing, that’s one more, uh, step in the right direction.
The next step will be using my phone less while running. It might mean that I walk more, but I gotta protect this ankle. Compliment me, please, when you see me doing better, even if it means waiting a few more seconds for me to catch up before you do it.
-CtCloser (Calvinthe) “Negative Split or Positive Splat” #dothedue
FINE PRINT ¶Text by Calvin Wang (Wäng), CC BY-NC-SA 4.0. ¶Cross-published: Facebook Shawmont Running Club (ZY Weekly Newsletter 9/6/25), Shawmont Running Club website,Ruminations by CtCloser.
WHOZ DOIN WHAT IN 2025
Through October…
- 10/18: THE HAUNTED HUSTLE ½M (Middleton, WI)
- All That Jaz (AKA James, JC)
- 10/26: MARINE CORPS MARATHON (Arlington, VA)
- Bryce
CONGRATS-A-MUNDO TO ALL!
Nuthin’ to report
SEND YOUR RACE RESULTS TO: TEDMILLER01@GMAIL.COM
RUNNIN’ OFF AT THE MOUTH
“Runner’s logic: I’m too tired to work. I should go run.” –Anonymous [Rerun from 6/21/25]
“You never realize how long a minute is until you’ve run on treadmill.” –Anonymous [Rerun from 6/21/25]
“I’ll quit running when I’m dead, which feels like it will probably be in about another mile or two.” –Anonymous [Rerun from 6/21/25]
“Run slow, get the most out of your entry fee.” –Unknown
“A good run is like a cup of coffee. I’m much nicer after I’ve had one.” –Unknown [Rerun from 12/14/24]
Source: The Gigantic Book of Running Quotations, Higdon, 2008 (Skyhorse Publishing)
ELSEWHERE ON THE WEB – by Teddio
Fat-Adaptation vs Carb-Loading – The Great Debate
Defining the Terms: Fat-Adapted vs. Fat Loss
The Two Fueling Philosophies
- The Carb-Centric Philosophy: This model is built on the belief that a continuous supply of carbohydrates is necessary for all runs…
- The Fat-Adapted Philosophy: This approach is a training strategy. By performing certain runs in a low-carb or fasted state, you force your body to become more efficient at utilizing its nearly limitless fat reserves…
Strategic Fueling for Different Types of Runs
- Easy/Recovery Runs: It is not necessary to eat before every single workout, especially for runs lasting an hour or less…
- Long Runs: While a fat-adapted runner can go further on fat alone, a strategic amount of carbohydrate intake is still recommended during long runs…
- High-Intensity Workouts (Tempo runs, Intervals): These are the workouts where carbohydrates are critical…
Race Day and the Myth of Sparing Glycogen
Potential Dangers and Final Takeaway
…The ultimate advice is that fat-adaptation is a valuable tool, but it’s not for everyone…
(https://rundown.runtheday.com/p/fat-adaptation-vs-carb-loading-the-great-debate)
THEMZ WHO WUZ THERE (except those forgotten or missed 😊)
Stats – We track attendance and Shawmont. Loggin’ the miles is just for fun.
Records: Attendance – 39 on 6/23/18. Shawmonts – 26 on 2/10/18.
This Week: Attendance – 25. Shawmont – 11.
- Trail Name: Distance (Route)
- A.A.Ron (FKA Aaron P): 14 (SHAWMONT + 4)
- AKA: 14 (SHAWMONT)
- Barbara: 9
- Bryce: 20 (SHAWMONT + 6)
- Caiter (FKA Caitlin R, Kate R): 14 (SHAWMONT + 4)
- CtCloser: 14 (SHAWMONT)
- Dr. Ned: 10
- Jamie: 8
- Jimmy Dee: 14 (SHAWMONT)
- John NTT (No Trail Tag. FKA JR): 10
- KayCee: 14 (SHAWMONT)
- Kelee: 9
- Lakshmi: 9
- Lynette: 8
- Prof. Sandy: 10
- Quietman Tom: 14 (SHAWMONT)
- Rakhee (Trail name in training: The Rahk): 8
- Rob Ray: 15 (SHAWMONT + 1)
- Scottsy: 12
- Sure Sheila: 9
- Teddio: 12
- Terp Adam: 8
- Terminator Tony: 16 (SHAWMONT + 2)
- Thaddeus: 15 (SHAWMONT + 1)
- Ying1: 10
Thanks for reading. Let’s have a great week!
To read this Newsletter on email, send request to TEDMILLER01@GMAIL.COM
Email Newsletter Editor: Teddio
Facebook and Website Newsletter Editor: CtCloser
Shawmont Running Club 