Chapter 2 page 291 - have you heard of this?

Have you heard of Active Release Technique (click HERE for more info)?

Everyone reading my blog knows I'm dealing with a severe case of plantar fasciitis.  It's been 11 years and has really gotten unbearable in the last year.  Although I still have 4 more PT sessions, I think we've reached the max benefit from that (HUGE SIGH!).  I have been looking into other options and came across this thing called Active Release Technique as a possible treatment option.  Since I have never heard of it, I thought I would ask you if you have heard of it, experienced it, or know of anyone who has?

Thanks!

Chapter 2 page 290 - giving back

Today, "C" and I gave back to the running community which has given so much to us.

photo source

Just a random photo from the web, not a photo of today's event!

 

 

 Today our small local running club hosted an event called "Spring Training 5 & 10 Miler".  It's always a small intimate race (usually under 50 racers) and is intended for area runners who are training for the Flying Pig or Indy Mini or other major spring race.  Although the actual race was extremely well organized (no surprise, a veteran race director was in charge) - details about the event in the weeks leading up to today were a little uncertain.  Without having the event specifics (time, location, etc), "C" and I did our long run yesterday but that left us without plans for this morning.  So, late last night we decided to be race volunteers.  "C" and I were put in charge of the 2 water stations (which served as 4 water stations for the runners in the out and back course).  It was so rewarding to cheer on the 40 runners (including some of FW's fastest like Eric Ade and 4 other 3 Rivers Running Company elite runners) and help them feel encouraged (and hydrated) along the route.

Have you volunteered for a race?  What did you do and what was your experience like?
 

Chapter 2 page 289 - TR 100 a dress rehersal

First - let me hold a quick celebration of our 100th training run (that's what the TR stands for in the title in case you forgot).  100 - wow, 51 weeks ago, I would have NEVER dreamed this would be my reality.  A special thanks to "C" and "L" and MGA who have made all of this possible.  No chance this would be my current situation without you girls!  A special heartfelt message to all my readers - thank you!  Thank you for hanging in there with me!  Thank you for your willingness to reach out a hand of support and cheer.  Thank you for so freely and generously offering advice - girls, I seriously couldn't have done this without you!!!!  My heart sings in appreciation for you all! ((hugs))

Second, let me tell you all about today since it was, in fact, my 100th training run.  "C" and I are doing the Geist Half Marathon in exactly one month.  Although "C" has some experience with the area, neither of us knew very much.  So what are 2 gals to do when they have the day off and an upcoming race . . . load up the car and make it a road trip of the ages!!!  We met up at 9:00 and headed down to the Geist reservoir.  Our first mission was to drive the route. . . TWICE.  I'm a bit type A plus having a good understanding of the intricacies of the race will definitely help me on race day (I know most of you aren't like that - it's okay, can't we still be friends? SMILE).  We then opted to do 10 of the 13 miles of the race (the 10 miles were in a loop, but the other 3 were a straight path out of the loop so it would have been 6 miles to go out and back then do the loop = 16 miles . . . .definitely more than we were ready to do).  Click HERE to see the map course. 

Here's how our "dress rehearsal" went:

The good - 

1.  We did it!  We have a great feel for the challenge this course will give us come race day.
2.  We went 2:2 for the entire time NEVER walking through any intervals despite several huge hills (Kelly @ Thisisahorribleidea was right - mile 8 is a hill to remember!.  We did walk the first 4 minutes, ran the last 6 minutes, then walked .5 cool down back to the car.
3.  It is doable. 
4.  The temperature was about 50 degrees, mild winds (5 mph), windchill 47, and overcast.  Pretty ideal in that respect.
5.  Although the run was a challenge, we had a a lot of fun.
6.  Our time - we did 10.06 miles in 2:34.44 (remember we walked SLOWLY the last 1/2 mile + 4 min. warm up walk) and this was very hilly!
7.  I ate a half of a PB sandwich right before we started and had no low blood sugar moments during the run.

The bad - 

1.  It is certainly challenging - seriously!  Our race day time will not be that fast, but we're not going to need to be picked up by the sag wagon either.
2.  My heel KILLED ME!!!!!!  That's seriously disappointing.  I will be seeing a different PT next week, we'll see if he has any other ideas.  While we're on the subject of pain, my right knee (possibly the down hills) and my who ha (also on the right side) hurt.  Terribly disappointing.  I KNOW I would LOVE running if it didn't hurt so much. 
3.  We didn't get to eat our chews at mile 3 and 6 as planned due to traffic (see ugly).  We ended up eating some at a little after mile 4 and that's it.  I tried my very first Gu - mint chocolate . . . okay, but definitely not going to be my future fuel of choice.

The ugly - 

1.  Well, we ran 10 miles of the actual race route today so . . . the roads were open to regular traffic.  Although a significant amount of the route had paths and sidewalks or were on quiet neighborhood streets, there was a total of about a mile (4 different parts of the route) that we ran on a very thin shoulder (or directly on the busy road).  Parts of it were a little dangerous - but fear not . . . I wore my THIS.  Plus, I wore a red firefly on my sun visor that I won in a give-away from Rustbeltrunner back in October.  Completely sexy - sorry no pix!
2.  THE.WEATHER!  With about 4 miles left, it started to rain - every step seemed to bring more and more rain.  It could have been worse, but it got much colder and we ended up soaked!  We were determined to do this no matter what the weather, but the lightening and thunder got bit extreme.

All-in-all, today's dress rehearsal was completely a worth while experience.  Super glad we made the trip!  You'll have to wait a month to hear how the official race turns out . . . fingers crossed!

Chapter 2 page 288 - some questions

Question #1:
I live in IN, but I'm pretty sure based on national news, we're not alone . . .
Show of hands who is SICK of the cold, damp, cloudy, rainy, windy weather??????



Question #2:
My second question is aimed at anyone who has followed a training schedule with increasing long runs -
have you ever been fearful of the upcoming long run?  A week and a half ago we ran 12 miles - and did pretty well (the last mile was hard), and this Friday we're planning on 13 miles (actually running the full course for our half marathon next month).  I'm very much looking forward to seeing what we're in for, but very much frightened that I won't be able to make it.  I'm not a "real" runner, but I've done the long runs in this training cycle of 8, 9, 10, 11, and 12 miles.  Do you ever worry about an upcoming long run or is that unique to me? And the event you also get nervous or worried, what suggestions/advice do you have to "get over it"?

Question3:

What is the piece of gear/equipment you absolutely LOVE the most (related to running)?

Thanks everyone for your answers - I'll put them to good use!

Chapter 2 page 287 - heel update 5 (of several more)

source

Readers of my recent "Heel Update" posts know that I've been hovering at the "11" according to the scale above (no offense to my religious readers - the graphic was just too funny to not include).
BUT NOT TODAY!!!  Today's rehab was FAR LESS painful than it has been the last 7 times!  I asked the therapist if she had quit pressing hard (you know, maybe because she was tired of my crying and screaming) and she said she was actually pressing harder- say what?!?.  There were no tears, no screams, and no red face.  (Please don't read this as "it felt awesome and I wished I could have another hour . . . because THAT'S DEFINITELY NOT THE CASE!).  Although the overall PF hasn't really improved too much - I think some progress has to be being made if the scraping hurting less . . . right?  So glad I can finally report some better news!

Stay tuned - 4 miler tomorrow, 2 miler Thursday, and 13 miles on Friday . . . that'll be the real test!

Chapter 2 page 286 - "You asked" part 1: husband

As part of my 300th post, I did a "ASK ME ANYTHING" session . . .

I'm going to start with answering the request of Holly @ Rustbeltrunner and Christina @ Mommaof3ontherun who both wanted to see a photo of my husband. 

Well, he's NOT thrilled I'm posting a photo, but after arguing about it - he gave in and agreed that I could show you this photo  . . .

He's a HUGE outdoorsy guy.  He enjoys fishing, hunting, and camping.  This is a photo of him helping me get my first fish off the hook.

But I think that photo just wouldn't satisfy your interest, so . . . I'm sneaking in one more photo. I before I reveal that photo I want to share with you a little bit about my husband.  Before I really "met" him, I had known "of" him because he works in my office building - though, he always looked like he was 55 years old - he started balding and turned gray early in his 20's (poor guy).  When I first started working in the building there were SEVERAL employees trying to get us together.  I was like, "UMM, no he's OOOOOLLLLLLDDDDDDD".  Come to find out - back then - he was only like 37 . . . poor guy, seriously looked 55!  My husband is super quiet and doesn't often speak or cause any attention to be called to him (those of you know me in "real life" know I'm 100% the opposite!).  Eventually, I had worked in the building for about 3 years and one day he came to my office (strictly for business), we started talking (slightly less officially) and I discovered he has the BEST sense of humor - I laughed my butt off (problem is he is so quiet at work that NO ONE believes me that he's so funny!!!!).  We have been married almost 3.5 years.  I digress, the photo below is on our honeymoon, we were getting ready to eat at Ruth's Chris. 

Chapter 2 page 285 - heel update 4 (of many) lots of photos

I'm calling this update "Tears from the Torture" -Today was my 5th rehab visit.  During my previous appointment (on Tuesday), it was so painful that my hands got all sweaty and I honestly thought I might throw up.  Today, I brought my camera in order to document the torture (Thanks "L" for taking the photos) and share it with all of you - these photos are NOT staged . . . they were taken during the actual treatment and capture my authentic reaction.  I can say, that all of this pain, may be worth it - my heel still hurts so there is still along way to go, but I can say there has been some improvement.

Pointing to the painful area so the therapist hits "the spot" (mental note - next time point to some place that doesn't hurt! HA!)

Large scraper - scrapes the instep/arch area

Small scraper - scrapes deep and in a more pinpointed area

sweet love of all that is holy - this really hurts - PLEASE make this stop!!!

Scraping the calf . . . doesn't the therapist's hand look like it's pressing hard?  She swears she isn't pressing very hard . . .whatever!!!!

After getting told to "hold it down" during my previous PT session when I let out a rather loud OUCH, this is me, "holding it down" - Look at how tightly my hand is squeezing and the dark red face - pain scale 1-10 . . . this is about a 50!!!! 

Last chance to join the "ASK ME ANYTHING" party in celebration of my 300th post.  Click HERE to check it out!!

Chapter 2 page 284 - TR 99 + Spring Into Training

Tonight was the first night of my 10 week training program called "Spring Into Training".  We had 45 people sign up - it was so fantastic to see all the men and women jumping in with both feet.  This program is exactly like the other 5 I have coordinated.  It will alternate training sessions with guest speakers (on topics such as hydration, cross training, injury prevention, etc).  Tonight was orientation and registration followed by an easy 1 miler.  A quick survey of the room seem to show that the majority of the folks were at least considering doing a 5K (or further) race within 6 months . . . they don't know it, but I'm hoping they will do the Full Moon 5K and Fairways event on 6/17/11 here in Bluffton (a cross country 5K followed by a few holes of night golf - HOW.MUCH.FUN!!!).  Next week, there will be a guest speaker from 3 Rivers Running Company talking about shoes and apparel.  Participants get a discount at 3 RRCo during the 10 week program.  I'm so excited about this program because 2 previous programs just like it have changed my life - first one got me into racing, the second one introduced me to "C".  Stay tuned - I'll post weekly updates on the event.  It's not to late to join us.  The program is only $10 and meets Thursdays from 5:30-6:30 p.m. in room 401 of the Bluffton Regional Medical Center.  To sign up (next week is the final chance to join us), please email me at spunky (underscore) lisa (at) yahoo (dot) com with the subject S.I.T.  I know there's some locals reading this who are walkers/runners . . . come on and join us.

Before tonight's Spring Into Training session, "C" and I got in an easy 2:2 3 miler - except it didn't feel that easy to me.  My left shin was hurting (again . . . or still) and it was pretty warm.  It felt really difficult compared to other runs, but then again, my Monday 4 miler felt challenging too.  Kind of depresses me - when do the shorter runs get easy??????  Anyway, I'm thinking that it's a little more difficult because I have really gone up in my mileage this week.  I think I did 23.7 miles, and I have been doing like less than 15.  During our time together tonight, "C" and I decided when we will be going down to at least drive, and maybe even run, the Geist route . . . fingers crossed I don't FREAK OUT with the hills.  Once we do that, I will definitely let you know how it goes (please don't forget to breathe in the meantime, I know - you are on pins and needles with anxiety waiting to hear my thoughts of the course - SMILE!!!).

It's not too late to get in on the "ASK ME ANYTHING" from my 300th post.  Click HERE to ask your question.

Chapter 2 page 283 - 300th post

My blog . . . by the numbers

# posts = 300 

# months to reach 300 =15 1/2 months (first post on 12/29/09; 100th post on 7/14/10; 200th post on 12/8/10; 300th post on 4/13/11)

# followers = 15 (Love you ladies - thank you SO MUCH for following me on my journey!)

# comments= 524 (I'm thankful for EACH and EVERY comment - thank you, everyone!!!!)

# bloggers I've met in real life= 5 (Rustbeltrunner, Healthystrides, Weighing In, Flying Kites, Mommaof3ontherun) and  (soon to meet 2 more at the Geist next month-Thisisahorribleidea, SwimbikeruntrainwithLisa)

# background changes = 3 (can't remember the first one, books, and now pinkie)


# blogs I read daily = 29 (I read EVERY blog on my blogroll whenever they're updated)

# Stylish Blog awards awarded = 3 (Thanks everyone who has nominated me)

In honor of my 300th post, I'd like to do as others have done, I'd like to host a round of ASK ME ANYTHING.  Fire away - I'll try to answer all the questions.  Additionally, if you have any topics you would like me to write about - add those to your comment too. I'll see what I can do!!!

Thanks for following my journey - 

I'm happy to have you along!!!

Chapter 2 page 282 - TR 98 a short recovery walk

Did you hear my joy at about 4:45???? Yeah, that was me . . . walking (not running) with "L" for the first time in what feels like FOR-EV-ER!!!  We only went 2.5-3.0 miles and it was definitely leisurely, but the weather was beautiful, the nature surrounding us was beautiful, the chit-chat was just like old times.  Man, I have missed walking with "L".  "C" was enjoying a much deserved hot rock massage from MGA so "L" and I went for a short walk between my events today.  It was a lot of fun.  I would like to do that at least twice a week.  It was WAY less challenging than running!  Tomorrow, "C" and I are headed to Happyville for a 5 miler.

Chapter 2 page 281 - TR 97

Today was suppose to be our long run (but it was moved to this past Saturday because today's forecast was for wind and storms).  I had packed my clothes, as I always do, just in case the weather was nice enough to get in a couple miles . . . and it was absolutely stunning.  I geared up and set out for a run (and by run, you all know that I mean a run/walk, right?).  I set out on a path that I could go 2, 4, 6, or more miles depending on how I felt - I could turn around at various points.  I did this alone because "L" had to work and I hadn't had a chance to talk to "C" since the weather turned nice at the last minute.  I listened to my tunes.  I struggled initially-the air was thick.  I was VERY sweaty - of all days to forget to pack a bondi-band, sigh!  I found my rhythm and when I reached the 2.4 mile point I decided to turn around and run longer intervals.  I did 2 intervals of 6:2.  I felt good about running longer - the second one was quite a challenge.  I then decided that I could benefit from some speed-walking interval training. Why speedwalking instead of jogging? - 1.)  my usual walking intervals are a little slow; 2.) my shins could use a little strengthening (try speed walking - that's serious shin action!!!); and 3.) why not - couldn't hurt.  I'm glad I only did it for 1 minute - my shins really got fatigued not to mention my heart and lungs which were working hard.  I looked just like those Olympic speedwalkers - hips a' rockin' and all!  Sexy - huh!  Ohhh, and I sang my tunes out loud because well,. . . no one was around.  Anyway, my second half was 5 minutes faster than my first half so . . . I 'd say that's pretty good.  Total time for 4.77 miles . . . 1:03.53.  Not too shabby for me!  Tomorrow, "L" and I are going for a short 2-3 miler (it feels as if it has been FOR-EV-ER since I worked with "L" . . . "C" is getting an hour hot rock massage tomorrow . . . so jealous!!!).

Chapter 2 pag 280 - What's for dinner? Sunday edition

Grilled Tuna steak marinated in fat free Italian dressing (I grill mine until it's super done - no cool pink center for me!!!!) - only ate half of it - very filling.

4 roasted radishes (the food network said that this would make them A-MA-ZING! . . . not so sure they were all that, but they were different . . . I'd do it again)

1 cup Asian Veggie Medley (Byrd's eye steamer bag)

1 cup whole grain Santa Fe rice

and for dessert. . . not pictured, a cup of fresh pineapple.  It was super sweet and delicious!

What did you have for dinner?

Chapter 2 page 279 - TR 96 12 miles of hills

As you may remember from Tuesday's post - this is a cut back week on our training schedule.  That said, we thoroughly enjoyed our big city 6 mile hill run on Tuesday.  Additionally, next week our only free day to do a long run was on Monday (maybe Wednesday if we stayed in town, but it would definitely be dark before we finished).  We looked at Monday's forecast  . . . it was suppose to be 100% chance of thunderstorms and 50-60 mph winds!  That would make for a crazy long run so "C" and I decided that today would be our "next week's" long run!  We drove to the big city to do a double lap of our Tuesday excursion.  We were pretty psyched about it.  The forecast was sunny & 70's, though the actual conditions were 46 degrees, 98% humidity, and completely overcast!!  Hmmm, gotta love the weathermen!

We set out with a plan to do 2 laps of exactly what we did on Tuesday - with a small rest/potty break/water refill between the 2 laps.  The first lap starts with a path that is wide open (so the wind made it a challenge) and because it's just in the wide open, it's a little boring.  We soon got to the "meat" of our route.  We decided we would do our first lap exactly as we had done it on Tuesday and for the second lap we would go in reverse so that we would get the hills going the opposite direction.  One route is basically a square with the exception on one of the sides we extend by running another 1/2 mile then turn around and come back so that we can finish the square.  I suggested that those serious hills would suck toward the end so we went down and back twice right then and there so we wouldn't have to catch that on our second lap.  "C" was very thankful that I made the suggestion.  As we were closing in on the car (thanks "C" for driving) for our "half time" break - I suggested we run the long way around the path so that we won't have to do it at the end.  Once again, when we got to the end, "C" was super thankful we had gone ahead and done the boring path twice so we could just head straight to the car after we did the square.  Here is us after we were done (like 15 minutes after we were done and we had changed our shirts). 

On the positive side -
1.  We did 2:2 the ENTIRE time except for a 6 minutes warm-up, a 4 minute "cool down" to our midpoint break, then a 4 minute warm up ramping back into our 2nd lap, and we didn't cool down until after we reached the 12 mile point and turned off the stop watch and Garmin (love the Garmin, "C" - thanks for bringing it!).

2.  Our time was 3:08.23 - that isn't that speedy, but we were pretty pleased since there were nearly 9 miles of continuous hills.

3.  I got to do this run with "C" - it was so enjoyable.  I'm thrilled that "C" and I have been friends for just a few weeks more than a year!!!!  I'm thankful everyday to have her in my world!!!!

4.  It didn't rain on us despite the radar showing the red and yellow was approaching quickly!

5.  I didn't once say "I want to sit down."  And, I really kept my complaining to a minimum.  There was a point at 11.4 miles when we had to create a random extra lap of a nearby block when I got kind of mouthy - here's how it went:

C:  Come on, you can do it

Me:  Nope, I really can't

C: We're almost there - let's just do this

Me:  No, I'm serious!  I don't have one more step in me.  I'm done.  I can't go any further.

C:  Yes you do, come on.  We got this.  I'm pretty sure this road connects to the main road.

Me: Pretty sure?  Girl - if we get around this bend and the roads don't connect - I'm gonna curse like a sailor (actually - I can't remember what I said at this point because I was really loosing my mind - but "C" laughed).

C:  See - look, it connects.  We are 11.83

Me:  Oh God 11.83 - okay - we can do this.  (we were walking at the time).  I bet we won't even have to have another run interval.

C:  Yeah we will

Me:  Who SAYS!?!

C:  Laughing her butt off as she realized I'm now arguing like an elementary school kid

On the bad side -
1.  I got some blisters

Same spot as the last few runs (left foot)

Blister (right foot) because the PF taping bunched up - ouch!

2.  The weather - we were totally soaking in sweat but freezing at the same time.  I guess that's what 46 degrees and 98% humidity.


Afterward, since we were in the big city, "C" and I ate lunch and did some shopping - FUN!  Makes the whole 12 miles so.worth.it!

California Chicken Salad from O'Charleys - "C" and I both had this for lunch - YUM-MY!

 All and all, this was much more enjoyable than our boring routes locally.  Also, I'm thrilled to have the confidence of knowing we did 12 miles of hills - that'll go a long way to helping me at next month's Geist half which everyone says is super hilly (whose idea was that crazy race anyway!!!).  Great day of training!!!!

Chapter 2 page 278 - book review

First, some background info on how this book became on my reading list.
Back in January, Frank Shorter (click HERE to learn more about him) was the keynote speaker at the annual Fort Wayne Track Club awards banquet.  Accompanying him to the Summit City was author, John Brant - John is most commonly known for his long-time regular contributions to Runner's World magazine.  He also wrote the well known non-fiction book "Duel in the Sun" detailing the life path of two runners, Dick Beardsley and Alberto Salazar.  John was accompanying Frank on this whirlwind visit to Northern Indiana because he was doing research for a piece (not sure if it's going to be a book or an article) he was writing about Frank's life.  My running mentor, "M", knew he would be meeting both Frank Shorter and also this author.  "M" was very familiar with Frank, but read the book "Duel in the Sun" to learn more about John Brant.  After he finished the book, "M" suggested that I might enjoy reading it as well.  So . . . I did. 

source

Initially, I hated this book.  It is really difficult to follow due to it's heavy use of flashbacks.  I put the book back on the shelf for over a month thinking that after 4 chapters this just wasn't the book for me.  I, however, pulled it out and got into it . . . finishing up the remaining 210 pages in just 2 evenings.  The book discusses America's greatest marathon and the year that 2 world class runners were neck and neck and finished with just 2 seconds separating first and second place.  This book is a well told story of the highs and lows before, during, and after the epic race.  You can learn more about the book from it's wikipedia page - HERE. 

Given it's "Boston time" - this is a great gift for runners and readers alike (available used at amazon for $3.66, it's a bargain!!!). 

Chapter 2 page 278 - heel update 3 (of many)

Here's another post you may not be too interested to read, but it comes with some of my most unattractive photos :)!

Today was my 3rd actual rehab session and you know what the agenda was . . .

#1) Scraping (ohhh how that tickles to the point of torture and hurts to near tears -all wrapped up in one big scraping party!)

#2)  Manual tissue manipulation - kind of like a massage, but definitely NOT.  Today, she decided to go up my calf just to make sure it was all good - and OUCH, she found a spot just below my knee on my upper left calf - the therapist pressed on that exact spot for like 2 straight hours (okay, exaggeration, but still it was seriously like 10 minutes . . . she swears she wasn't crushing some vital artery - though, I'm skeptical!!!  Kidding - I'm sure these delightfully painful sessions are all going to pay off in being PF free some day soon!!!

 















#3)  Taping - tomorrow, "C" and I are planning on running 12 miles (on a hilly course) so my therapist thought it would be a good idea to tape it to see how it may affect my pain level during the run.  She's actually taped it for me before - but this will be a much better comparison.  I didn't take a photo of it until I got home at which time, Pacer thought "hmm, what is this on your foot mom - I gotta smell it!!!"

Chapter 2 page 277 - heel update 2 (of many)

You can absolutely skip reading this post - it simply has to bore you to death to hear about my heel.  I'm blogging about it in case anyone else out there struggles with PF and more importantly- I'm writing about my journey through rehab as a reminder to myself of the highs and lows that come with dealing with a chronic issue.

I had my 2nd PT session on Tuesday morning - yep, more scrapping.  It was a lot more painful this time, but still - it's very do-able.  It's uncomfortable - not really so much PAIN.  It helps to know that there are only about 20 scrapes in each direction on each spot . . . it's still about 40 minutes of it though.  After the scrapping, then there is a short ultrasound session which doesn't really feel like anything.  Then, with the aide  of a belt, a long stretch. 

source

 Later in the day on Tuesday, "C" I ran 6 miles.  It hurt - it always hurts.  It's not new, but I have to say I really am getting fed up with the pain that ALWAYS comes from running.  (fingers crossed - it will eventually go away). 

As part of my job, yesterday I had to stand for about 4 hours on a concrete floor.  It made my heel hurt considerably.  The 2nd half of the day, I was able to sit and dropped my heel off a step so it was stretched for about 90 minutes.  When I got home, besides being exhausted - my heel hurt.  This morning, I woke up to ZERO first step pain.  Woot Woot!  Regretfully, my work duties had me standing on the concrete floor all day once again.  So after a glimmer of hope from a pain free first step this morning, it's back to killing me this afternoon.

More PT on the schedule for tomorrow morning.  Stay tuned. 

Chapter 2 page 276 - TR 95 Hill training

This week is a cutback week on our half training schedule (yes, you hear me yelling woo hoo!!!!!).  We were going to aim for a 7 miler, but decided that we might benefit from hill training even more.  "C" and I drove to the Big City and ran in a brand new area for us (it was near the hilly area of the race I did a couple of weeks ago).  Although it was nearly 55 degrees at our start - the WIND was crazy!  We ran at least a mile into the wind - "what the heck have we gotten into?"  We started and found it incredibly difficult to breathe.  The wind was literally taking our breath away.  It felt so cold and windy - definitely a challenge all by itself, but no - we weren't settled with just wimpy running tonight.  We took on hills -one right after another!!!  The next one bigger than the one before.  For at least 4 1/2 miles we had hill, hill, hill, hill, hill, hill, hill - you don't need an elevation map - dude, it was seriously challenging.  We pushed - pushed through the pain, and pushed past the 2:2 interval to ensure we RAN to the top of the hill. 

source

We did the full 6 miles in about 1:20 minutes (it was really 1:24, but we had to wait for a lllloooooonnnnnnngggggg time at 2 stop lights so I would say that it was at least 4 minutes).  The last 1/4-1/3 mile we ran FAST (it's all relative, but we probably were going 12:30 m/m - we practiced "coming home" at a race.).  Although this was a complete challenge, we decided that at least the next few weeks needed to include this hill training.  It will definitely help us with confidence if nothing else during our May half which we've been told is hilly!!!!  I'm not sure how my legs and feet will feel doing a long run on Monday an a 6 mile hill run on Wednesday - but we're certainly going to give it a try next week. 

Now some questions for you -
1.  Do you do hill training?  why or why not?
2.  How fast do you go?  faster or slower than normal runs?
3.  How often do you add hill training into your schedule?  weekly? monthly?  daily?  a few times each training cycle?
4.  Anything else you think I should know about hill training is GREATLY appreciated!!!!

Chapter 2 page 275 - heel update 1 (of many)

I can only assume you all have been sitting by your laptops clicking refresh 2 million times waiting for the update on my heel.  Well, her is the first installment of "How the Heck is my Heel?" 

Last Monday I had my PT eval where it was decided that my right foot (painful foot) was actually different than my left foot.  The thickness of my plantar fascia is much thicker on my right due to years and years and years (11 to be exact) of this PF nightmare.  The PT also determined my toes were not nearly as flexible on my right foot as they were on the left.  She noted that even my "better" foot was far less flexible than "normal" - by that she pulled out her toes and showed me "this is what your toes should be able to do."  She called my feet "puff balls" because they are just so inflamed to the point they don't have the "normal" lines and grooves that everyone else apparently has.  (sigh) I'm not "normal" - well!!!!

On Thursday I had my first actual rehab session.  Out comes the purple tools

source

 After looking at the oddities that are my feet - the scrapping (I think it's really called Instrument-assisted soft tissue mobilization, or IASTM ) commenced.  Funny thing - I forgot how ticklish my feet really are.  I NEVER let anyone touch them without socks on my feet.   I don't get pedicures.  I don't let the massage therapist mess with them.  Well, after about 35 minutes of scrapping every millimeter of my sole and me grimicing in pain and cracking up because it tickled so much - it ended.  Ahhh, THANK.YOU.

Later that day, I ran 11 miles.  My feet were killing me (well, to be honest, everything was killing me).  They were sore on Friday as well - no big surprise.  But Saturday morning, I stepped out of bed to (dramatic pause) . . . . I stepped out of bed to absolutely NO PAIN.  Not a hint of first step pain -the whole day!!  It was sooo miraculous!!!  I texted the PT (who is also my friend) and told her that she was amazing!  I did a little running on Saturday afternoon and wore stupid dress shoes to work today so the pain is back - but I now have hope!!!!!!!!!

Stay tuned for more updates as I have PT on Tuesday and Friday this week.  Fingers crossed. 

Chapter 2 page 274 - TR 94 with Pacer the pup

Yesterday, Pacer (my beagle pup) and I went for a EASY 2.25 mile run and then did another quarter mile cool down.  We did 4:2 for the first 1.13 miles (17 minutes = 15 m/m) and then we ran the whole 1.13 miles  back (15 minutes = 13.24 m/m).  Although it was very windy, sprinkling, cloudy, and cold, it was good to get out there for a quick 40 minutes. 

Please note - that I ALWAYS crate the dog during drives in the car, but I put Pacer in the car and before she even climbed into the crate she laid on the other side of the seat and fell asleep.  She didn't move a muscle during our 5 minute drive home.  It was precious - little tuckered out puppy!!!

Chapter 2 page 273 - I'm addicted to bling

Last night I posted I signed up for the

Big Sur Half Marathon in November. 

Well, today, I'm announcing I have signed up for the Rock 'n' Roll St. Louis Half Marathon in October.  

Let's not forget I already have the Fort 4 Fitness

Half Marathon in September. 

Your help is needed . . . 

have you done a Rock 'n' Roll series race or know someone who has?  Thoughts?  Advice?  Was there a finisher's medal ('cuz I'm not seeing any mention of one - HUGE SIGH!)?  Would you do another one?

Chapter 2 page 272 - Big Sur Half, here I come!

Registration opened today . . . and yep, I'm doing the Big Sur half in November!!!!

If money was no object, what would be your dream race to do? Why?

Chapter 2 page 271 - dinner, anyone?

Thanks to everyone who has been encouraging me about my diet - especially Holly @ Rustbeltrunner. 

How often do you ask "what are we going to have for dinner?"  How often are you completely stumped?  Well - it's a daily occurrence in our household.  So, last night when "C" was telling me about what she has made recently - I knew exactly what was going to be served at the Wells L household tonight - Quesadilla Casserole.

 Step 1:  Buy this thing in the spice aisle. 

The beauty of this product is that the recipe card complete with ingredients, directions, nutrition information, and a photo of the dish are all included:

2.  Gather (or buy) the rest of the ingredients

 2 cans of tomato sauce
1 small can diced chiles
1 can sweet corn (undrained)
1 can black beans (drained & rinsed)
1/2 cup chopped onion
6 tortilla sheels
1 pound hamburger ( used ground round)
2 cups shredded cheddar (I used 2%)



Step 3:  Brown hamburger with the onion.  Then add the canned ingredients, stir, add 5 of the spices from the card, stir, bring to a boil then simmer for 5 minutes.


 

Step 4:  Chase your puppy around the house after you discover she stole the recipe card and has taken it hostage in a desperate attempt to gain your attention.









Step 5:  With recipe securely back in your possession, assemble the casserole.   
A.  Start with spreading 1/2 cup of the hamburger mixture on the bottom of a sprayed 9X13 pan (ANYONE KNOW WHY YOU HAVE TO DO THIS - IT'S SUCH A LITTLE AMOUNT - IT MAKES NO SENSE TO THIS ROOKIE CHEF)

B.  Place 3 (I used 2) tortillas - overlap them.

C.  Spread half of the hamburger mixture on top of the tortillas.

D.  Top with a cup of shredded cheese.

E.  Layer 3 (again, I used 2) tortillas 

F.  Layer the rest of the hamburger mixture on top of the tortillas and top with remaining cheese.

G.  Bake at 350 degrees for 15 minutes.

H.  Serve it up and enjoy

When I make it the next time, I think these are some of the things I will do differently:
1.  Top it with salsa, shredded lettuce, sliced olives, and a dollop of sour cream.
2.  Serve it with tortilla chips (I served it with corn bread and spanish rice - the rice was a nice touch and could easily be added into the casserole as another layer. 
3.  Use the Mexican variety of shredded cheese rather than just plain cheddar.

What's your easy peasy "go to" recipe?

Chapter 2 Page 270 - TR 93 11 miles or bust

First - a HUGE welcome back to "C".  Seriously - I missed you!!!  10 miles, last week, was sooooo lonely.  And Saturday, at the race, she texted me to pretend it was 80 degrees and sunny (it so WAS NOT 80 and sunny).

I mapped out an 11.11 mile run for us in our small town.  Show of hands who lives in a small town?

I ask because other small towners out there will understand this - 11 miles in a small town is completely and totally running the entire town . . . twice!  From the furthest point north to the furthest point south - our town is only like 6 miles.   So . . .creating long runs that don't require a lot of BORING country roads (no offense to my rural friends like Susie @ Weighing In . . . .nothin' but love) is a HUGE challenge.  Now, before you all suggest that we don't just run straight - WE.DON'T.   We do a loop of sorts so we get a fair share of scenery change, I'm just saying that small downs don't offer much in the way of variety of possible long run routes. 

"C" and I  met up and we started off with a 3 minute walk so that we could get across the bring and not get taken out by the traffic then we began 2:2.  Now, because I had my good "don't even think about quitting" training partner with me - this 11.16  mile run featured ONE THING-constant 2:2 . . . there was no walking through an interval, there were no "sitting on the rock" moments, there were no breaks of any kind.  It was 2:54.03 of constant 2:2s.  Now, for all of you reading that very slow time - I know it's pretty disappoitingly slow; however, WE.DID.THAT.  That's our LONGEST run since we ran the Women's Half Marathon last November.  Tonight's run was a challenge - we are super sore (feet, calves, quads, and hams - pretty much everything feels like I just walked to California.  But . . . I am very proud of the accomplishment - thanks "C" for the constant pushing me to do it and encouragement.  Thanks for slowing down when I needed it.  And most of all -thanks for being at my side.  Way more fun WITH you than WITHOUT you.  I definitely wouldn't be a half marathoner if I didn't have her every step of the way (or at least most of the steps).

So cross of the 11 miler on this training cycle.  Next week is a step down week of 7 miles -do you know how easy 7 will feel after the 9, 10, 11 milers the last 3 weeks?  Ohhh yeah!  BRING IT!  We have long runs of 12, 13, and 14 (and a couple more 10's before our half) - but we won't focus on those right now.  Right now, I have ice packs on both knees, my night splint on my foot, and an ice pack on my lower back.  And tomorrow - tomorrow MGA will be giving  me a HOT ROCK massage.  OH YEAH!!!!

Quick shout out to Holly @ Rustbeltrunner and Kimberly at HealthyStrides who invited "C" and I to join them to watch the My Run tonight.  Sorry girls we weren't able to join you, but we thought about you a lot and hope you had a GREAT time!!!!  Next time - okay?!?!

p.s. after my shower (ahhhh, Calgon take me away - I know, I know - ice baths are better for me - yikes!), I noticed that I had 2 blisters (one on the side of my toe, and the one popped that popped on the bottom of my toe - sorry for the sexy foot photo).  So glad to be experiencing blisters once again!!!!

For those who are interested, HERE is the link to our first 10 mile run last August . . . oh how far we've come since. 

Chapter 2 page 269 - big girl clothes

I was lucky enough to be able to take today off.  I wanted to see some movies, but none seemed interesting enough to pay for.  I decided to do the next best thing - shop  . . . for running clothes.

To the best of my knowledge, everyone who reads this blog is lucky (and blessed) enough to be able to wear regular sized clothes (though there are some former big girls reading-hats off to you gals), but I am a big girl - and we all know I'm trying to stop being one, but alas, I suck at loosing weight and for now, I'm still a big girl.

Last year I upgraded from "exercise" clothes (you know the cotton t-shirt and french terry pants) to "real" workout gear (wicking and clothes with special features like MP3 pockets).  I was lucky enough to find big girl shirts and capris awesomely priced at kohls.com. The capris were a bit tighter than I prefer to wear, but they were the "biggest" ones I could find in all the land (except for some $80 ones from junonia.com - which seems extremely expensive since the "perfect ones" from Kohls were only $8). 

My efforts today to find capris (also searchable on google as "knee pants") came up empty.  There were cropped pants, and they had some capris that weighed half as much as I do - no idea why they were so heavy, but that would not work to run long distance in.

A note to clothing designers -
Not all big girls want (or should) wear tight clothes . . . so bring back the "relaxed" fit (I'm talking to you Kohls).  This "fit and fabulous" isn't really all that fabulous.  Not all of us want to show our mommy muscles or our booty sweat or our belly buttons - there some who do and to them I say . . . you should get a friend and a mirror, but to each is her own.  For the rest of us - who are trying to be healthy, help a girl out!!!!!

Now, an observation.  I have seen LOTS of big girls wearing the tight spandex at races and thought "hmmm, maybe not the best choice", but today it dawned on me . . . that is very likely the ONLY true workout attire they could find.  To them - I now say "Way to bring the confidence and be your own person despite the shortfalls of the clothing industry".  For those of you who see me at upcoming races in my "too tight" capris - please know that I have spent probably a hundred hours looking for something more flattering.  Sigh!

p.s. Did you know that the local running store and the only sports store (Dicks) in the big city do NOT carry plus size clothes?  Does that seem wrong to anyone else?  Fat girls wanna get fit too!

p.s.s. Thanks to all who voted on my poll.  Looks the like the books will be taking a break for awhile and a change will be coming.

Chapter 2 page 268 - Healing my heel

Everyone who has read this blog for any length of time, who knows me in real life, or has run with me even once . . . knows my plantar fasciitis is a REAL HEEL DEAL!!!!!

A quick history -

I first developed PF in my right foot following the last long foot march (in combat boots) at basic combat training back in September of 2000.  I thought my foot was broken - I had never experienced such pain first thing in the morning - wowzers!!!  Basic training ended shortly thereafter and I spent the next 3 years visiting a wide array of doctors and ended up seeing an orthopaedic surgeon every 6 weeks (for 3 years).  I had EVERY conservative treatment known to man (PT, cortisone injections, viox, celebrex, casts, boots, night splints, accupuncture, and massage- nothing really helped).  I was unable to run or even walk to maintain basic fitness.  This was really the thing that contributed to my 180 degree life change . .  . I gained an enormous amount of weight (completely unable to do any cardio - this was before elipticals were really "in" and swimming was out because pushing off the pool floor or walls was a killer, and walking/running was definitely way.too.painful!  After 3 years of unsuccessful treatment, a team of physicians said the only option left was to shave the top of my heel bone  . . . . UMMMM, NO THANK YOU!!!!!!! I just lived with the pain - every single first step (first thing in the morning, first thing after getting up from the couch, every single first step) was painful.  I eventually returned to low impact aerobics, but the "damage" (weight gain) was already done.  

In 2004, I seriously couldn't stand the pain any more.  I had relocated to Indiana and decided to see a podiatrist who works in the same building as I do.  HE.CHANGED.MY.LIFE.  He made me some $60 orthotics and I walked out of his office completely pain free for the first time in 4 years. 

In September 2009 I participated in a 10K training program and really got into "running".  The local running store put me in Brooks and said I was a neutral runner.  I had no heel issues - it was wonderful!!! Until . . . I got shin splints.  The running store re-evaluated my gait and changed my shoes to Pearl Izumi and said they were FAB because they were the only shoes to do what they do (I supinate a little) - and indeed, my shin splints were cured almost immediately!!!!  But the trade off - my heel returned with a vengence!!!!!!  KILLED ME!!!!!  I spent this past Christmas break with "C" trying on 15 different pairs of running shoes at the running store desperately trying to find "the perfect pair".  I settled on Sauconys which are much more comfy than the Pearl's, but haven't helped my heel.  

Now to present day - 

After being a 10 out of 10 on a pain scale for the 48 hours after EVERY SINGLE RUN (seriously, you should see me try to get up after sitting down . . . even if it was just a 5 minute pop-a-squat, horrific tearing producing pain).  It really has made me dread EVERY run because I know the level of pain that will follow for at least 2 days.  Well - last week I had ENOUGH!  I scheduled an appointment with an orthopaedic surgeon and met with him today.  I knew exactly what I wanted.  First, I wanted an xray to make sure it hadn't developed into a bone spur - GREAT NEWS - still just plain ol' PF!  Second, I wanted a referral to PT so that my PT friends could scrape it which they SOOO think will cure it - WALKED OUT OF THEIR WITH A PT REFERRAL.  Third, I wanted confirmation that it's JUST PAIN and no matter how badly it hurts that running through the pain is okay (you know, sometimes pain is a sign you should stop because more serious damage is occurring) - GREAT NEWS - suck it up, Nancy - this pain is just a royal pain!!!  Keep on steppin!  I got a very unsexy night splint (since mine from 11 years ago is pretty dusty and old), had my PT eval already today, and going to be stretching it for 20 minutes a day (doc says that 1 out of 4 people can be cured by doing 20 min/day of heel cord stretching and nothing more).  He wasn't a fan of cortisone injections nor surgery (that's great news), though he did say a NWB cast would be in my future if things don't shape up (fingers crossed - I've got halfs to train for).  Stay tuned - 6 weeks of PT pain, countless sleepless nights of night splinting, and hours each week of heel cord stretching . . . hopefully resulting in a much more manageable level of pain (fingers crossed!!!!)

Some interesting things the doc said - 

1.  He, himself, has had a pair of shoes cause PF on him. . . . I knew the yellow Pearls were to blame despite what the running store said.

2.  He said there used to be a popular rehab technique that was extremely painful but used fine pointed ultrasonic beams directed at the exact insertion point that broke up the scar tissue.  It used the same technology that is used to break up kidney stones.  I found that interesting, but kind of relieved it's not readily available around "these parts".

3.  Run through the pain  - just keep running!!!

4.  Stretch before running because the books out today that say stretching before activity isn't necessary are WRONG!

and lastly . . . 

5.  Even though I'm a neutral runner, consider trying Asics Keyano (that's what "C" wears) - he says they hug the heel like nothing else he has ever worn.  He says they take a LONG time to break in!!!!!

Now for you - 

Have you ever had PF?  What did you do to get over it?  What's been the most painful running related injury you've experienced?  What did you learn about yourself, your running, or your character as a result?  Can't wait to learn from all of you so let the comments flow freely!