Running and Rolling

So, my last couple of posts have glossed over any training - while focusing on my fundraiser/giveaway.  Rest assured, I have still been working on my training!

Last night, I went out for an easy 3ish miles (I accidentally gypped myself .14 of a mile.. so it is 3ISH not 3...).  I demonstrated the previous taping technique I was using, with great results.  I have tried a new one, as that taping method is not water-resistant.  KT Tape (You may recall that I used this back when I made a habit of pulling calf muscles) had helped me in the past, I thought it was worth trying now! (Plus, in the interest of full disclosure, my wife went and bought a roll for her knee pain..)

[caption id="attachment_2824" align="aligncenter" width="300"] Screenshot from KTTape.com. Click to go to their page to see the video![/caption]

The Plantar Fasciitis Trials - Part 2 - The pain.

To pick up where my story left off (while providing enough "Catch up" info for anyone that didn't read part 1), I had stepped on a rather sharp rock in my worn-down (not that there is a whole lot to wear down, but there is a difference) Vibram Five Fingers, while trail running.  I think that under the circumstances,  most people would assume, as I did, That I had bruised the bottom of my foot.

[caption id="attachment_1465" align="alignleft" width="300"] My ice bottle under my desk at my former job![/caption]

The pain really wasn't horrible at this point, in fact I would call it relatively minor. I avoided running (because slamming a bruise into the ground over-and-over for several miles didn't strike me as "fun,") and used an elliptical for a few days.  I was even bright enough to avoid running until the pain was pretty much gone, with only a residual tightness remaining.  (In hind-sight, I've never had a bruise cause "Tightness."  At the time I did not know what this could be indicative of.)  While not running was frustrating, I was pleased with myself for learning from my previous year's experiences. 

Back at it! Did you miss me?

[caption id="attachment_1568" align="alignright" width="300"] Thanks for all the help Joe![/caption]

So, I have been quite quiet as of late!    The good news is that it isn't due to any unforseen disaster with my Mother in law's heart surgery.  She is doing AWESOME!  They kicked her out of the hospital earlier than planned, as she was doing so well!  She was glad to be home early - that is for sure!  My brother-in-law Joe stayed up there with her to help take care of her.  We headed up every night with food and to visit.

Friday we brought Joe down to the Philadelphia Airport so he could fly home to Texas after being away from his wife and kids for so long. His coming up certainly made life easier on my wife and I (thanks Joe!)

Plantar Faciitis status report

I've been quiet lately, as using an elliptical isn't terribly interesting to write about.  The only good thing I can say about it, is that I am catching up on my Battlestar Gallactica episodes.  If I continue with how I have been watching them - Watch a couple, don't for several months - repeat.. --- Then I should have the series completed by the time my daughter gets married, and she is only 8!

[caption id="attachment_1501" align="alignright" width="300" caption="First I tape around the ball of my foot."][/caption]

As for the title of the blog posting. I have been continuing to research how various people have "cured" plantar faciitis.  Mine is better than it was, but has moved to a slow gradual improvement, rather than the quick improvement of the first few days.    I have returned to wearing my Vibram Five Fingers as all of my other shoes actually bothered the PF more after those first couple of days were passed.  I have it taped, using the instructions my doctor's office gave me.  The picture to the right shows the taping method that I used but with one difference..  Before doing the taping in the picture, the ball of my foot is taped by wrapping it all the way around my foot.  This has been WONDERFUL as far as reducing the pressure on the plantar facia. 

Product Review - The Stick

[caption id="attachment_1473" align="alignleft" width="300" caption="Picture from thestick.com"][/caption]

So I got one of the "Stiff" sticks for Christmas from my darling wife and have mentioned it in many posts - yet I have never done a "formal" product review.  In case you are not a daily reader of my Blog  and found this site through googling "the stick product review,"  let me start out by saying - I LOVE THE STICK!!!  It is one of the greatest inventions in my humble opinion. (By the way, if you are not a daily reader of my blog, this is easy to remedy, just click the "Sign me up! button over there --->  )

I was first introduced to it at the Marine Corps Marathon Expo.  My family and I were walking around like tourists in NY city for the first time, when we went by the booth for "the stick."  The clever salesman asked me if I had any muscle issues - which those who have read my blog know my trouble spots are my calves. - and had me sit down.  He started on my hamstring, as the muscle groups AROUND the trouble spot all contribute - since muscles work together.  He then hit my calves.

[caption id="attachment_1474" align="alignright" width="123" caption="picture from thestick.com"][/caption]

It. Was. Heaven.

The only way I can describe it, is that it was like a personal masseuse had appeared out of nowhere and decided to massage my tight, sore, and all-too-often-pulled calf muscles.  The video below shows how to use this wonderful item.  I have one that is longer and stiffer than the one in the video (no sexual innuendo intended,) as I ordered the one used on me at the expo.  He demonstrates wonderfully how to use it on your calf muscles - but doesn't show the hamstrings.  Luckily it is pretty much the same thing - just higher up your leg!

3 Mile Run, Doctor's Visit - Plantar Fasciitis

Good Morning! 

[caption id="attachment_1466" align="alignright" width="300" caption="Gratuitous picture of my daughter and her cat.
Not related to anything in the posting."][/caption]

So I have been quiet lately.  As you may recall I went trail-running with Derek on Saturday April 7th, and ended up with a  sore foot.  Well, I took a week off of running, using my elliptical until Saturday April 14th.  At that point the only "pain" I had was a dull throb in the front of my heel that felt like I had a rock in my shoe. (Yes, I checked. No rock.)   I decided to head out for a short run of around 3 miles, with a plan of 5-7 on sunday.

The run felt awesome. My heel let up a bit, so that I wasn't even noticing it.  It always amazes me how great it feels to be out there after a break.  I was enjoying it - until I passed the "mile 2" marker.  My foot became more noticeable. It wasn't excruciating, nor even bad enough to mess with my running form that I could notice.  After I got back home, I stretched using static stretches held for 10 seconds.   AFter showering it was tender enough that I was favoring it, so I sat down for a while.. When I stood up I almost fell over it hurt so bad.  I had read descriptions of Plantar Fasciitis online where someone compared it to a nail being driven into their heel.  I totally agree with this description.

Injury free Running seminar at Binghamton University

I find it difficult to believe that there are many runners out there that wouldn't like to run "injury free.". I especially think that any runner who pulled their calf muscle five times last year AND got shin splints that hurt enough that even the doctor thought it was a stress fracture REALLY needed to attend a seminar called "Injury Free Running," by Mathew Nark of Plaza Fitness in Stuyvesant Plaza, Albany NY.   The evening of the St. Patrick's 4 mile run I had the opportunity to go to just such a seminar that the Triple Cities Runner's Club sponsored.  I was bound and determined to walk out of there with at least three big things I could change, and I was not disappointed.

Probably the most fascinating piece of information I got out of it was the idea of muscle activation.   Mathew stated something along the lines of (I don't have an photographic memory) "About half of the people I see come in for injuries - aren't injured.  They have muscles that simply aren't firing properly.  Think of an army with 100,000 people. If only 20,000 are working - then it isn't going to be doing its job well.  This is also true with Muscles - if only 20,000 of 100,000 muscle fibers are working - the muscle isn't going to work as well."  Muscle activation is the idea of increasing the number of "working" or activated muscles fibers.  Even if you only get it up to 60,000/100,000 fibers - you are going to be able to do MUCH more than if you were at 20,000/100,000.  He then demonstrated with someone who had a recurring IT Band problem (and stressed that this is not guaranteed to be someone's issue just because they have IT Band pain, but that it WAS worth looking into if you did) come up as a "volunteer."  With this person, he