#Junathon Day 4 - further testing and improvement of plantar fasciitis

So, bright and early, my alarm went off at 5:30 for this morning's Juneathon run.  Before getting out of bed, I did some ankle rolls followed by some stretching of my foot.  I have to admit that I was pleasantly surprised by the lack of intense pain!  In fact, my foot felt better than it had the previous morning!  Now, I don't want to lead you astray into thinking I am pain-free.  That is definitely NOT the case.   I however, am not greedy.  I will take "less pain" and "able to run without a limp" and remain very happy!

Knowing that yesterday's 1.5 did have increasing levels of foot pain, I decided I would only jump up to 2 miles today.

[caption id="attachment_2752" align="aligncenter" width="490"] I actually started and stopped where the green dot is. I think I got gypped a tenth of a mile..[/caption]

What a weekend...

So, many of you know that I moved from NY  (the big Upstate part, not he little city part), to Maryland last year.  My parents, brother, sister and friends all remained in NY (my house wasn't big enough for all of them, and we didn't feel we could pick and choose.)   Consequently on long weekends, or random other times - we go up and visit.  That was what this weekend was.

The wonderful place I work, and the one where my wife just started, were both amazing and let us out of work early! We thought this was going to give us a really early start, but I forgot one major thing.

[caption id="attachment_2727" align="aligncenter" width="300"] The new officers celebrating the backing up of traffic on Route 50.[/caption]

The commissioning ceremony at the United States Naval Academy. 

Still Running...

I apologize, I have been a bit quiet lately!   I figured I better take a moment to play catchup!

I did take a week or so off, as my knees and IT band were bothering me.  I suspect the jumping back into running like I hadn't ever stopped - wasn't my smoothest move.  Since I don't want to repeat my annual injury story, I thought some rest and recuperation might be in order!

[caption id="attachment_2576" align="aligncenter" width="294"] Now THIS would have been the perfect Rest and Recoup![/caption]

Plantar Fasciitis Treatment - an excerpt from Craig Payne posted on the Podiatry Arena

This is an excerpt from a posting by Craig Payne - Senior Lecturer at La Trobe University in Australia from the Podiatry-Arena forum.  It is reposted with his permission.  Special thanks to Peter Bird for bringing this forum posting to my attention.  Pictures were added by me, to help illustrate.  The original posting had no photos or illustrations.


Ok, Mr Runner, you have got plantar fasciitis. Plantar fasciitis occurs when the load in the plantar fascia exceeds what the tissue can take, so we have only two things we can do. One is reduce the load and the other is increase the ability of the tissues to take the load. Reducing the load is easy and is something we can do today. Increasing the ability of the tissue to take the load is more difficult, takes time and is not something we can do in the short term.

[caption id="attachment_2329" align="alignright" width="300"] Low Dye Strapping -  photo from http://conejofeet.com/patients-guide-heel-pain/[/caption]

I know you have a marathon to run in 4 weeks. Is the plantar fasciitis interfering with your preparation for that? If it is, then we will use low dye strapping today to get a more acute effect of reducing the load. At least that will help the symptoms and start the healing process while we keep an eye on that marathon preparation.

#janathon - Day 8 - Father & Son bonding.

So, this morning I woke up (always a great way to start the day!) and although my legs felt better they were still tired/sore.  I thought that was a darn good reason end my running streak and do some yoga in the evening instead.  In fact I said "Self, since the legs are still a bit sore/tired why don't we do some Yoga tonight instead?" Really.  Right out loud and everything.

As the day went by, the tired/soreness faded from my legs, but I was going to stick with my plan and do Yoga tonight.

But then my shoes arrived.  "What shoes?" You might ask....



My new Altra Zero Drop Running shoes!  They arrived at my office today!

The Plantar Fasciitis Trials - Part 3 - The Podiatrist

So.. Picking up where I left off on part 2 - Off to see the podiatrist.

First, lets look at my thoughts/views/experiences regarding podiatrists.  I had never been to one (that covers experiences.)

I love research, so I had googled everything I possibly could in regards to  Plantar Fasciitis and (when I first got them) Vibram Five Fingers.  This had led me  to several Podiatry forums.  I read everything I possibly could on both topics - after all, these were the foot experts right?   Before I looked into Plantar Fasciitis and had been researching VFFs, I noticed a really common theme.  Podiatrists hated them.  This wasn't a huge surprise, after all Christopher McDougall had said the same thing in articles and in his book.  It was amazing to me the outright vehemence that the Podiatrists posted about them. The more common viewpoint seemed to be that any form of "minimalist" shoe was simply a horrible injury waiting to happen, whether you did "too much too soon" or not.  In fact, the whole idea of "too much too soon" as a problem was ridiculed.

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. 

#janathon - Day 7 - a SLOW REST day!

OK, So I admit it.  I overdid it this weekend.  Apparently following a fast (compared to my recent running) 6 mile run with a fast short run wears the legs out.

If it wasn't Janathon, I would take today completely off from running and give my legs a chance to heal  But it is Janathon, so instead, off to the treadmill.  While it is only 45 degrees out this morning, I think I have proven that I can't be trusted to run slowly on my own. But that's OK.. Why? Because the treadmill will take care of that for me.

I hopped on, did my warm up walk and went to 6 mph.   And WOW are my legs tired! It felt like I was trying to run faster than I did over the weekend!

oh wait.. I hit 8 not 6... That is certainly not right!  Back to 6 where it belongs, and a nice easy mile ensued, followed by a nice stretching session.

There is no way my legs could do yoga today.  They are FRIED! (and sore.)

Mr. Potato Head.

Getting out of work early means I can get some of that exercising in BEFORE it is 8 o'clock at night!  Now really, I don't mind (most days) working out at night.. its kind of nice to exercise and do yoga (followed by a MUCH needed shower of course) to end the day out.  It really does let me go to bed stress-free. (Well, except when my wife was hoping for a back rub, and the reason she didn't get one was the treadmill and yoga...)

[caption id="attachment_1888" align="aligncenter" width="300"] Random Picture - with a Random Fact![/caption]

I decided I wanted to see if the Yoga was making any immediate difference.  As you are no doubt aware, I have been using it to stretch out after my runs.  Last night, I didn't. I did my usual calf-stretch, but immediately jumped through the shower afterwards - no Yoga in sight. 

Monday is Rest day.. Because Mondays aren't bad enough!

So monday is my standard rest day.  Once upon a time, this was simply so I wouldn't have to get up early on Mondays.  My thought was that they were bad enough due to the start of the work week - why make it worse with less sleep?

Since I do the majority of my working out now in the evening, this is obviously not a reason.   In fact, I have to admit that NOT working out, usually lowers the quality of the day on the Bad-------------------------------------Good scale.     The thing is - Mondays remain non-stop running.    In fact, the day runs so hard (which is why I don't) that I have to leave work early in order to get my son up to the Maryland State Boychoir practice in Baltimore!  The kids love it, as it becomes a "Junk Food" dinner - as we do takeout from some where.

Do you have a chosen rest day?  Is it due to scheduling reasons, or some other factor?

Productive Weekend!

Not a bad weekend, especially running-wise, although it was all treadmill based running.

Friday evening I hoped on the treadmill and turned my Battlestar Gallactica on.. Well, it seems it was a season premiere - so it was not the usual 35 minutes in length.  After watching the first half, I decided I wanted to see the whole episode, so my nice 2 mile run turned into a 5 miler!  I will be honest with you (after all, this is the internet and everything on the internet has to be true) - it was not just the show.  I also wanted to see if I still COULD run five miles.  Not only did I run it, but I wanted to go further.  discretion being the better part of valor - I did not.  (That and the fact I was fairly certain walking was going to be a problem on saturday, simply from being a moron and running 5 miles instead of the usual 2.)

I went up stairs and did the first 20 minutes of the Yoga program, just to stretch everything out.   I am VERY happy to report, that I had no out of the ordinary tightness the next day!  GO YOGA! I put out another 3 miles on saturday, followed by a brief stint of yoga afterwords (my wife walked by and accidentally kicked me... Combined with my being a bit self-conscious about doing yoga in front of her

And on the 7th (and 8th) day, he rested..

It seemed an obvious move to take the day I could barely move my calves as a rest day.  The following day, it seems that tightness had moved down my ankle and into my foot.  My Plantar Faciitis was REALLY letting me know it was there yesterday!  No biggie, I took my Aleve, massaged it and rested for another day.

Today? It feels good! (insert James Brown as background music here)  I will hop on the old treadmill tonight, and do a nice slow 2 or 3 miles while watching my Battlestar Galactica. Only 40 or so more episodes to go!)  I have missed running for the last two days, and even the sleeve of thin mints I ate didn't help.  (actually, it made me more aware I didn't run. But boy are thin mints yummy!)  I have foregone the Aleve today (though forgot would be a better word than forgone..) but have my foot support on instead.

A week from tomorrow I will be doing a nice and easy 5k!  My first "race" since the Corporate Challenge, but I really don't plan on any "Racing".  It is going to be a nice run through the woods on a beautiful thanksgiving day!

Posting from a tablet about a to-sore-to-run rest day

I will admit that I had thought I was being careful, but did have my doubts that I was.  Even while limiting myself to 2 1/2 miles, I have had consistently sore muscles.  Already getting close to an  eight minute mile might be the reason.  For the last two days on my treadmill, I have pushed my distance up just a we bit. 

This morning, I got out of bed and headed down stairs......and almost fell flat on my face. It seems that my poor calf muscles were as tight as could be!  I suppose that running longer, and doing so in the evening instead of the morning can  cause some unforeseen side effects!  Tie that in with my first week over ten miles since march and I can see that today might make a good rest day.

Fortunately the world seems to have conspired against me, or I might have gone anyway.  Who can resist 70 degrees in November?  Due to work (on a day off mind you!), building a table (yay IKEA!), scrubbing bathrooms and headed off to the boy's choir I simply didn't have any time! 

I had forgotten how difficult it can be to take a day off of running, once you find that joy that running brings.  (Talk about a first world problem....)

The formatting of this post might be a bit off as it is my first attempt from my tablet.

Day of Rest

So yesterday was a rest day.  Seems odd to say that as I have just started regularly running again.  How can I need to rest, I've been resting for MONTHS!   But my legs have been letting me know that a rest-day was needed, especially in my calves!  I have to dress like a grown-up in my new job, so no VFFs at work.  Needless to say, having been wearing normal shoes made my calves REALLY surprised when I went for a run!

The other part that surprised me is I missed my run.  I'm still at the stage that running hurts, perhaps because I am running at a fairly decent pace for being out-of-shape.  I WANTED to run yesterday, but stuck with the planned rest.  I may not have liked it, but I'm sure my calves and other muscles did!

Tonight? I dodge trick-or-treaters!

Productive Weekend! 3 Mile Run (WOO HOO!)

So, I have to say - as far as running and exercising is concerned - it was a productive weekend!

[caption id="attachment_1608" align="alignright" width="300"] Doesn't really fit today's posting. I just liked it![/caption]

I had decided I was going to try 3 miles this weekend - and headed out Friday evening to See how it felt.  It was odd.  Around the two-mile mark, I noticed I was limping - but my foot didn't hurt.  It was tight, but not painful (well, beyond the standard every day pain from Plantar Faciitis.)  Into the second mile, probably 2.5 miles or so - it was definitely moving into sore.  I iced and stretched when I got home, and figured I wouldn't run the next day or so.  But man did it feel good to run 3 miles. That's my distance that - for me - is "running."  If I can't do three miles (minimum) regularly, I don't feel that I am actually runner.

Speed and Agility Work

[caption id="attachment_1591" align="alignright" width="300"] My Daughter getting her awards from the Troop-Leader (Her mother!)[/caption]

Change of plans!  My daughter's final girl scout meeting of the year was last night.  This is the one where we have pizza, play games - and most importantly to the girls - they get their awards!

There were A LOT of awards!!!!  For my son's final cub scout meeting they got their ranks.  For girl scouts they got the whole kit and caboodle.  A pin for completing a year,  a whole bag of cookie incentives, badges,  a certificate and more!  Needless to say, the girls were very excited.  Follow it up with Pizza, girl scout cookies and Hawaiian Punch?  It was like a slice of heaven!

Now, I'm sure you are wondering how this is related to running, especially the Speed and Agility Work mentioned in the title. Well, while the girls were eating pizza, the boys wanted to go into the gym (scouts is held at a school.)  Well, before long freeze tag started up - and I seemed to usually be it.  Sprinting after kids, changing directions, etc for 30-40 minutes DEFINITELY counts as Speed and Agility Work!   I was WOOPED!  Fortunately I was wearing sneakers with my inserts in them, but that did not prevent me from icing my foot when I got home.  I also took one of my naproxin - which I had been weaning myself off of.

While I was rolling my little ice bottle on the floor - it made me realize how much less pain my foot has really been in.  I can run.  I can wear my VFFs (though I wear an elastic arch support around my foot), I can sprint and dodge on a hard gym floor.  I can walk all over philly, I can drink beer. (ok, that last one isn't related to running. But it IS tasty!)  It's interesting how we can get used to something like constant pain, which can make it harder to really see if it is getting better or not when it happens in little increments!

I'm going to keep up what I am doing - because it works.. I MIGHT even try a 3 mile run this weekend.  Though I have to admit I have concerns that this may be "too much too soon"

Apparently the noise an alarm clock makes, makes a difference

[caption id="attachment_1582" align="alignright" width="300"] An Alarm Clock. An invention of Satan if there ever was one.[/caption]

You, my dear readers, have undoubtedly seen me write about how I would like to get up and work out in the morning.   In addition I am sure you remember my posting about how much I enjoy my sleep - and consequently I do not get up.  I had purposely picked the most obnoxious alarm that my phone has - as it is impossible to ignore.  Made sense to me as the first step to working out in the morning is to hear the alarm.  This is followed by hitting snooze until my wife's alarm goes off, then I turn my alarm off and just listen to hers every 8 minutes.  I do enjoy my snoozing peacefully (in 8 minute segments.) This process continues until I have limited my morning to exactly enough time to get up, get dressed and go to work.

After my lovely wife mentioned

New Shoes! New Shoes!

Yesterday's workout was the cardio recovery Insanity DVD.  As the name suggests it is a "recovery" day, so the workout was a bit different.  Instead of a fast paced high intensity workout, the pace is slower with controlled movements.  Apparently Shaun T's definition of "easy" is a bit different than mine as I couldn't even manage to do all of these workouts without taking breaks!

If I had thought I was in good shape, this would definitely have cured me of that misconception.  I have a LOT more work to do on my core strength - fortunately Insanity has a focus on that very thing!  It was a lighter workout however as I am not in a whole lot of pain today. I do like the amount of stretching in the program as I need that!

So the best part of the workout? MY NEW SHOES ARRIVED!

Insanity

So, in theory I am "allowed" to start running again this weekend. The Podiatrist said I could give it a shot. This leaves me running in the "improper" shoes however, and my new (although still not what the podiatrist ordered - it is closer) shoes will not be here until next friday.    I have stated I am going back to exercising - even if I can't run - so it raises the question of WHAT to do?

Well, some of you may remember (that is if you are the one person that read my blog back then), that I once thought about doing P90X or Shaun T.'s Insanity.  At that time, in the long long ago, I did the fitness test for Insanity.

I hurt for four days.  I mean, I hurt ALOT for four days.  I decided I wasn't insane enough to continue.

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!