50 Plus (or Minus) February Running
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I'll report in after physical therapy. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
The weekend was cool but sunny. No wind, so took advantage of conditions to mis it up a bit. This morning it is about 10 degrees warmer, but snow is on the way.<br><br>
Saturday - 12 mile run plus 6 mile ski.<br><br>
Sunday - 2 mile wakey wakey run plus 5 mile ski. I can feel the power coming back after 22 weeks of marathon training. Two more weeks of taper before the big day!
Saturday - 12 mile run plus 6 mile ski.<br><br>
Sunday - 2 mile wakey wakey run plus 5 mile ski. I can feel the power coming back after 22 weeks of marathon training. Two more weeks of taper before the big day!
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Boy am I getting really tired of all this freaking snow!! We got over a half foot again over night and it look's like more is coming this weekend which doesn't bode well for a scheduled half marathon in Hampton, NH on Sunday.<br><br>
Wednesday evening another long run on the treadmill due to crappy weather and darkness: 14.02 miles - 1:57:37 - (8:27) nice and easy except that I sweat like a stuck pig on the treadmill especially during these long runs, it is sooooo freaking stuffy in the gym right now I can't wait to be able to run outside consistently during the week again.<br><br>
9:00 - 8:46 - 8:40 - 8:29 - 8:23 - 8:16 - 8:06 - 8:05 - 7:48 - 8:00 - 8:13 - 8:28 - 8:39 - 8:40
Wednesday evening another long run on the treadmill due to crappy weather and darkness: 14.02 miles - 1:57:37 - (8:27) nice and easy except that I sweat like a stuck pig on the treadmill especially during these long runs, it is sooooo freaking stuffy in the gym right now I can't wait to be able to run outside consistently during the week again.<br><br>
9:00 - 8:46 - 8:40 - 8:29 - 8:23 - 8:16 - 8:06 - 8:05 - 7:48 - 8:00 - 8:13 - 8:28 - 8:39 - 8:40
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I'm home for four days and we have great weather in TX, mid-60's yesterday and same today, very clear skies. With the still achy foot, I did 3.3 miles yesterday, jogging 1.1 of it and then did a full stretch and core workout. But afterwards, even with the ice and stretching and massaging the foot, it hurt all afternoon. This morning it felt fine and I did the same workout, jogging 2 miles of the 3.3 total. Afterwards, skipped the core and stretch but did ice, massage and stretch for quite some time and it feels super today.<br><br>
Did the NY Times Saturday puzzle, always a bear. Six letters: McKinley's first vice president. (I voted for McKinley so I got this one right away.) Spareribs
Did the NY Times Saturday puzzle, always a bear. Six letters: McKinley's first vice president. (I voted for McKinley so I got this one right away.) Spareribs
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Crossword puzzle answer: Garret<br><br>
My hometown is named for him! (Hobart Oklahoma)<br><br>
I had a great race this morning. A local 5 mile run put on by the Edmond Running Club. Weather conditions were perfect on a course with rolling hills. Previous PR at 5 miles 40:40, new PB at 5 miles 38:16 (Garmin time, official results not posted yet).<br><br>
Paul
My hometown is named for him! (Hobart Oklahoma)<br><br>
I had a great race this morning. A local 5 mile run put on by the Edmond Running Club. Weather conditions were perfect on a course with rolling hills. Previous PR at 5 miles 40:40, new PB at 5 miles 38:16 (Garmin time, official results not posted yet).<br><br>
Paul
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2,127 Posts
Good job paul. The answer was Hobart; nice going.<br><br>
Three days in a row I have done some long walking, with very slow jogging embedded in the session. Yesterday was 8 miles including two jogging. Today was 4.4 including 2.2 on grass jogging. This jogging portion is VERY slow, about 10:30 per mile, but if it is working, I don't knock it. Afterwards, I spend a total of one hour on the foot. Here is the routine:<br><br>
Two minutes with the forefoot on a half-cylinder foam piece, the non-affected foot in front of the injured foot.<br>
Twenty "Big Toe Rocks" on the injured foot.<br>
Vigorous massage of the injured foot, digging around the fascia for about 5 minutes<br>
30 minutes of ice<br>
Then repeat the 3 exercises above, then ten minutes of ice.<br>
Then two ibuprofen and my shower.<br><br>
What this does is allow me to be very comfortable on the foot for the rest of the day. As those of you who have had PF know, the problem occurs well after the workout, when the soreness sets in later on. This approach makes me think I am making progress.<br><br>
Any comments or ideas from others who have had PF? Spareribs
Three days in a row I have done some long walking, with very slow jogging embedded in the session. Yesterday was 8 miles including two jogging. Today was 4.4 including 2.2 on grass jogging. This jogging portion is VERY slow, about 10:30 per mile, but if it is working, I don't knock it. Afterwards, I spend a total of one hour on the foot. Here is the routine:<br><br>
Two minutes with the forefoot on a half-cylinder foam piece, the non-affected foot in front of the injured foot.<br>
Twenty "Big Toe Rocks" on the injured foot.<br>
Vigorous massage of the injured foot, digging around the fascia for about 5 minutes<br>
30 minutes of ice<br>
Then repeat the 3 exercises above, then ten minutes of ice.<br>
Then two ibuprofen and my shower.<br><br>
What this does is allow me to be very comfortable on the foot for the rest of the day. As those of you who have had PF know, the problem occurs well after the workout, when the soreness sets in later on. This approach makes me think I am making progress.<br><br>
Any comments or ideas from others who have had PF? Spareribs
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Hi, Spareribs. I have PF in my right foot. It is not painful now, but when it does start to act up I wear my Strassburg Sock at night. It's a comfortable splint that keeps my toes pulled back while sleeping, keeping the fascia gently stretched.
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Thank you Paavo. I should have mentioned that as well. For $40, you know I am not going to let it sit there. I have been using it every night. It's a wonderful addition to the "tool kit" of those PF sufferers who are looking for additional solutions. Spareribs
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Good tips, Spareribs. May I add just a couple suggestions? <i>Wait ... don't answer that.</i><br><ul><li>Massage before stepping foot out of bed. Massage 2 or 3 times daily. Include pulling toes back.</li>
</ul><ul><li>Picking up marbles or games pieces, dice, whatever, with toes and putting in cup. Or picking up tissues or towel with toes.</li>
</ul><ul><li>Rolling hard rubber ball or tennis ball, some say golf ball, under foot.</li>
</ul>
Not sure whether this one is relevant, but I don't think it hurts:
<ul><li>making sure the muscles are warmed up, stretch gastroc and soleus muscles</li>
</ul>
</ul><ul><li>Picking up marbles or games pieces, dice, whatever, with toes and putting in cup. Or picking up tissues or towel with toes.</li>
</ul><ul><li>Rolling hard rubber ball or tennis ball, some say golf ball, under foot.</li>
</ul>
Not sure whether this one is relevant, but I don't think it hurts:
<ul><li>making sure the muscles are warmed up, stretch gastroc and soleus muscles</li>
</ul>
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1,314 Posts
Spareribs..... I'm a long time sufferer of PF..... about 10 years now...... over the last few years I've figured out how to train with it. Maybe I can give you a few different tips (seems like I've tried just about everything) .....what caused your PF and how are you dealing with it????
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