Plantar fasciitis info and exercises

I found two articles/videos on some info and exercises for Plantar Fasciitis.

1. A general article on pf: http://www.runnersworld.com/tag/plantar-fasciitis

2. Stretches and exercises for pf: http://www.runnersworld.com/workouts/the-body-shop-arch-enemy

Here is the text from the article #2:

Plantar fasciitis is a runner's recurring nightmare. It's a notoriously stubborn injury that strikes when the thick band of fibers that runs along the bottom of the foot becomes inflamed. It can start as a minor irritation but can advance and develop into a sidelining injury, especially if it's not treated promptly or properly. While ice, rest, orthotics, and pain relievers may ease the discomfort, the injury can come back again (and again) unless you address the underlying cause—weakness and tightness in the muscles and tendons that make up and support the foot, says Irene Davis, Ph.D., P.T., director of the Spaulding National Running Center, Harvard Medical School in Cambridge, Massachusetts. If arch pain is your nemesis, Davis recommends doing the following exercises barefoot daily.

Calf Raises
Strengthens the tendons in your heels and calf muscles, which support your arch.
To Do: Raise up on the balls of your feet as high as possible. Slowly lower down. Do three sets of 10 reps. Progress to doing the raises on stairs (with heels hanging off), and then to single-leg raises.

Step Stretch
Improves flexibility in your Achilles tendon and calf—when these areas become tight, the arch gets painfully overloaded.
To Do: Stand at the edge of a step, toes on step, heels hanging off. Lower your heels down, past the step, then raise back up to the start position. Do three sets of 10 reps.

Doming
Works the arch muscles and the tibialis posterior (in the calf and foot) to control excess pronation.
To Do: While standing, press your toes downward into the ground while keeping the heel planted, so that your foot forms an arch (or dome). Release, and do three sets of 10 reps on each foot.

Toe Spread and Squeeze
Targets the interossei muscles of the foot, which support the arch.
To Do: While sitting, loop a small resistance band around your toes. Spread toes; release. Then place a toe separator (used at nail salons) in between toes. Squeeze toes in; release. Do three sets of 10 reps of each exercise on both feet.

Towel Curls
Works the toe-flexor muscles that run along your arch to increase overall foot strength.
To Do: Lay a small hand towel on the floor, and place one foot on the towel. Using just your toes, scrunch the towel toward you, hold, then slowly push the towel away from you back to start position. Do three sets of 10 reps on each foot.

Plantar fasciitis revisited

Ugh. I am not a happy camper. It seems as though I may now have plantar fasciitis in my left foot. I had it in my right foot in 2013-2014. It was not fun. The pain in my left foot (heal and arch) has been such that I've not been able to run - and sometimes had trouble walking - the past two days. So, I did two things:

For starters, I ordered some socks designed especially to treat PF. I order these today:

Sport Plantar Fasciitis Arch Support Compression Foot Socks / Foot Sleeves (7 Pairs)

They were not rated the best, but they were affordable. I'm hoping they will help at least a little. I also looked into recommended running shoes. Those will have to wait for another day.

Second, I searched my blog for all the info I previously posted about PF. Here are the search results, and here is the text from one of the articles on exercises I need to start doing again:

Plantar fasciitis is a runner's recurring nightmare. It's a notoriously stubborn injury that strikes when the thick band of fibers that runs along the bottom of the foot becomes inflamed. It can start as a minor irritation but can advance and develop into a sidelining injury, especially if it's not treated promptly or properly. While ice, rest, orthotics, and pain relievers may ease the discomfort, the injury can come back again (and again) unless you address the underlying cause—weakness and tightness in the muscles and tendons that make up and support the foot, says Irene Davis, Ph.D., P.T., director of the Spaulding National Running Center, Harvard Medical School in Cambridge, Massachusetts. If arch pain is your nemesis, Davis recommends doing the following exercises barefoot daily.

Calf Raises
Strengthens the tendons in your heels and calf muscles, which support your arch.
To Do: Raise up on the balls of your feet as high as possible. Slowly lower down. Do three sets of 10 reps. Progress to doing the raises on stairs (with heels hanging off), and then to single-leg raises.

Step Stretch
Improves flexibility in your Achilles tendon and calf—when these areas become tight, the arch gets painfully overloaded.
To Do: Stand at the edge of a step, toes on step, heels hanging off. Lower your heels down, past the step, then raise back up to the start position. Do three sets of 10 reps.

Doming
Works the arch muscles and the tibialis posterior (in the calf and foot) to control excess pronation.
To Do: While standing, press your toes downward into the ground while keeping the heel planted, so that your foot forms an arch (or dome). Release, and do three sets of 10 reps on each foot.

Toe Spread and Squeeze
Targets the interossei muscles of the foot, which support the arch.
To Do: While sitting, loop a small resistance band around your toes. Spread toes; release. Then place a toe separator (used at nail salons) in between toes. Squeeze toes in; release. Do three sets of 10 reps of each exercise on both feet.

Towel Curls
Works the toe-flexor muscles that run along your arch to increase overall foot strength.
To Do: Lay a small hand towel on the floor, and place one foot on the towel. Using just your toes, scrunch the towel toward you, hold, then slowly push the towel away from you back to start position. Do three sets of 10 reps on each foot.

So, depending on how things go... I may or may not be running any road races (or at all) this summer. We will see. And I was just about to put up a post about races I was planning for this year. I may post it anyway at some point, but for now I'll be hobbling around with my head to the ground.

Inventory of aches, pains, and injuries

I've been feeling fairly good but have lately noticed a couple new aches & pains. I thought maybe it would be a good idea take an inventory of everything.

•  The plantar fasciitis in the right heel is pretty much... healed, but I still notice it every now and then. It's not really an issue anymore.
• I have lately developed this pain on the inside of the flat part of my left heel. I just noticed it about a week ago. It doesn't feel like plantar fasciitis. I only feel a twinge when I bend over a certain way - like to put my shoe on. It just hurts for a second, but that second hurts pretty bad. I started tying my shoes to see if that will maybe help. It doesn't bother me at all other than when I bend over.
• My knees have not been bothering me at all since I've started jogging again. Time must have helped them heal.
• My left arm/shoulder still bothers me some. One area is the middle of my bicep between the elbow and shoulder. The pain seems to come and go, but sometimes is worse when I'm laying in bed at night. It's weird. 
• I hadn't realized how much my shoulder hurt until trying to crawl across some monkey bars with the kids in Atlanta last weekend. I couldn't do it. I had no strength in my left shoulder at all.

 So, really, that's not too bad. At least I don't think so. Nothing is so painful that I take anything for it. One thing I look forward to as I begin to run again is being able to feel all the different areas of my feet and legs. I'm not sure how to explain it, but it's like the definition or something. I dunno.

Well, that's about all for that.

First run outside

Oddly enough, considering yesterday's PF post (which should not be all that surprising since I am such an odd fellow), I did my first outside run of the year yesterday. Jane and I ran 7 miles at a 10-minute-mile pace. It took a bit of adjusting my lungs to the cold, but otherwise I felt surprisingly good.

We ran down to the greenway, up around Foster Park, and instead of returning on the route we came, we cut across the Foster bridge and took the new trail along Bluffton Road up to Lower Huntington and back home. It was almost exactly 7 miles and we didn't have to do any backtracking.

I recognized/remembered right away that I do not run the same outside as I do on the treadmill. My foot-strike is much better running outside, and will hopefully help with the plantar fasciitis. I run on the front part of my foot more, which should help with the heal pain and strengthening the foot. I also reminded myself to run like a child on the playground: shorter steps with the foot going more up and down (no reaching with my feet).

I didn't feel too bad after the run. I had a little heal pain, but I took some ibuprofen, iced the bottom of my foot several times, and wore compression sleeves down to my arches to bed last night. My feet felt surprising "okay" this morning.

Hopefully if I can keep up the foot exercises, use compression socks and sleeves, and eventually invest in some new shoes designed more for plantar fasciitis, I just might survive. We will see. I am slightly encouraged after yesterday's run.

I also plan to do less running - maybe 3 to 4 days per week - and run fewer miles (only 1 long run per week). Then I'd like to incorporate more consistent weight training, and use the elliptical more often for cardio workouts. Again, we will see...

Plantar fasciitis stretching video

A friend sent me a link to a video on how to tape my foot for plantar fasciitis. After it was over I saw the following video (and, yes, the guy is kinda weird) on how to stretch and the suggestion to roll a frozen bottle of water under my foot. Pretty simple, but I thought I better link to it for future reference anyway.

Btw, I actually haven't had any pain in my heel for a few weeks now. I also haven't been running at all. It's the first time I've been totally pain free since about a year ago though, so maybe I am finally over the pf.

I've just started forcing myself to take daily walks again, and once I get the nicotine out of my lungs (crossing my fingers), I suppose I may have to try to run again. We'll see. Anyway, here's the video link...

https://www.youtube.com/watch?v=fu_qOeXAbJU#aid=P-w9nCuKwhw

Dr. visit (plantar fasciitis)

I had a routine doctors appointment yesterday. My weight was 158 (fully clothed) and my blood pressure was 120/82. We decided that I could just monitor my blood pressure and take what I needed for medicine. After the last visit I started taking 20 mg of Lisinopril, as well as .05 mg of Ativan (when needed). My blood pressure got too low (90/70-ish), so I stopped taking both. Sometimes it would get up around 140-150/85-ish while not taking anything. So I can either take the 20 mg like every other day, or try to cut them in half, or as the doctor said, "Just keep an eye on it and you know what you need." I like that. :)

I also brought up the heel pain I've been having in my right foot. It has bothered me for a couple months. It doesn't hurt when I run, but sometimes after; and it hurts usually in the mornings when I get out of bed. After the half-marathon it hurt later that day pretty bad, and I could hardly walk the next morning. The doctor looked at it and right away said it is Plantar Fasciitis (wiki). I had heard this term, but it does not mean what I thought it meant. He gave me some exercises to do and recommended ibuprofen and whatnot, but basically he said I can still run if I want to. I might want to get some shoe inserts too. So I don't know about the marathon now or not. We'll see...

I go back in three months for another routine visit. Once again he didn't charge me a co-pay. I like my doctor.

Dealing with plantar fasciitis

This plantar fasciitis in my right foot is killing me. I ran 5 miles Monday, and it felt fine when I was running. In fact, I was starting to think that maybe I COULD run the Columbia City marathon in November. So I started to get excited about that. But later that afternoon it started to get sore, and I could hardly walk later that night and the next day. Man, my heal just hurt like crazy.

I happened to be at Target and saw they had a splint for sleeping that is supposed to help PF. I thought $30 was a bit steep, but I went back that night and bought it. I've worn it every night since. I think it actually does help.

I've also started soaking my right foot it in a tub of ice and water for about 10 minutes at a time, as well as using a tennis ball to run my foot over now and then. In addition, my doctor suggested I stand on the edge of a step to stretch and strengthen the achilles tendon for several minutes a day.

After reading this home remedy treatment on Web MD I'm afraid the marathon is going to be out for this year though. Ugh. That's kind of disappointing.

Learning to run

I was talking to a guy the other night who has run 13 half-marathons in 13 years (all in Indianapolis). He recommended this book 'Born To Run' by Christopher McDougall. So I went home and googled it and found websites with all kinds of info on running and running technique. One that kind of just blew my mind was this short video on a very simple way to learn how to run: http://www.nytimes.com/video/2011/11/02/magazine/100000001149415/the-lost-secret-of-running.html

There was also another short video on good running form that was quite helpful too: http://youtu.be/8XiwtiDTlYU.

So, as I sit here with plantar fasciitis, I'm trying to decide if I should get fit with orthotics... or invest in barefoot running gear and a pair of Luna sandals. Ugh...

At any rate, I need to remind myself every now and then to watch these two videos. It seems the key to good running is learning how to run right (and light). Good stuff. Maybe if I'd watched these earlier I would be able to run the CC marathon this year. :(

Run my age (or less!)

There's this thing some runners have (I mean, I know of two others who do it, but it might be practiced widely for all I know), where we set a goal each year to run a 10k at or below our age. So, say you are 35 years old. You would want to shoot for a 35-minute 10k. At 47 you'd want to do it in 47 minutes or less. So on and so forth.

I suppose this isn't really possible until at least your late twenties for most people. An 18-year-old isn't going to be able to run 6.22 miles in 18 minutes. It's just not possible. Therefore, in some ways it's easier for older people to accomplish. But they're also... older... so there's that.

At any rate, I just started doing it a couple years ago, and have so far been able to keep up.

Yesterday, at 60 years 7 1/2 months, I actually did a 10k in 57:40. I felt pretty good about that (9:17 pace). Yes, I've done faster. I also didn't really set out to do it though. It was just a puke rainy cold day and I didn't want to dilly dally any longer than I had to.

So, I've at least accomplished that this year. 

As for running, in general, it hasn't been going too bad. I've been doing T-W-TH at 3-5-3 (and now 3-6-3) with long runs on Saturday. This week is 11 miles. I feel like I'm moving at a slightly faster clip since I've lost weight. Although, for a few days this week I was afraid I was developing plantar fasciitis in my right foot again. Not sure what it was, but it seems fine today. Maybe using the theragun and extra stretching has made the difference. I hope so, because I don't want to deal with that again!

And, there ya have it. My running run down.

I forgot how... or, stage fright

I desperately need to start running again. Not only to get back in shape, but for my mind as much as my body. But it's like I don't even know how to start. I can't remember how to do it. I actually think I walk different now (since the plantar fasciitis).

Plus... I have to admit that I'm kind of scared. I'm scared it will be discouraging. I'm scared of another injury. I'm scared that I will give up.

That seems to apply to a lot of things anymore. I got asked to do a wedding recently, and I really wanted to do it... But I just couldn't. I can't imagine speaking in front of a group of people again. I don't feel like I can speak for God, or about God.

The same goes for preaching, or speaking in general. I just can't imagine it.

I suppose it's only natural though. This is kind of who I used to be. Before. Before any of it.

But to be "running" from running... Ugh. I dunno. Life is a funny thing.

Stretching/massaging

At the end of my post yesterday (20 miles) I mentioned how I was feeling as the marathon approached. The only real issue (though fairly minor) is my right heel/fascia giving me an occasional reminder it is not always happy. Today I thought I would touch on not only what I do to address that, but my overall stretching/massaging regimen as well.

EVERY DAY STRETCHING

I start just about every day doing some very simple - I suppose you might call them - yoga moves.

My daily routine begins with getting out of bed, pee, drink a glass of water, then head to the basement to feed the cat. The cat is usually at the bottom of the stairs waiting for me, and then we do our morning stretches (yes, she often stretches beside me, though not doing exactly the same moves).

This is what I do every day:

• I start with Raised Hands (basically just reaching to the ceiling and holding), then...
  
• Sort of a squat/side-to-side "Garland" thing, moving my hips around to open them up (this is my own move and I can't really describe it any better than that, but I've always done it)
• A combination Cobra/Upward Facing Dog to stretch my back
• Child's Pose, and after holding a bit move into
• Sitting on my legs bent beneath me for a time (not sure what you call this)
  
• Downward Facing Dog (which is where I often notice the right heel stretch), then...
  
• I walk my hands back into a standing fold
• I end with Raised Hands again
  
• *I will also sometimes do a set of Standing Cross-Body Toe Touches (depending on time, though I really think these are a great overall exercise to start the day with)
• The last thing I do before heading upstairs is some Calf Raises on the step (I've been doing these since the first time I had plantar fasciitis)

BEFORE A RUN

If it's a running day, this is when I use the Theragun massager. That was one of the best investments we've ever made (right up there with a snow blower!). I hit my hips and butt, thighs, calves, and then concentrate especially on the bottom of my feet (at least the right one where I'm having fascia issues). I've found it helps loosen me up for a run, and then isn't as necessary afterward.

I will also sometimes do leg swings (one at a time), and high knee raises like I'm marching. I used to do this more often, but haven't so much lately since I got the Theragun (though I probably still should).

AFTER A RUN

Basically I go through the above "every day" yoga poses/stretches after running. Sometimes I will add some hip flexor and glute stretches if they're bothering me at all.

And, there ya have it! I realize this would have been much more helpful with pictures. However, a simple google search offers multitudes of variations on each of these, and it would take me forever to sift through them. 

I do want to say a word about the different kinds of stretching. They now suggest static stretching should be done after a workout - to cool down, and dynamic stretching done before - to get warmed up. Here is the difference (from this handy article):

Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety.

Personally, I believe ANY KIND of stretching is better than none. Whether you're a runner or just a human being that's getting older (which is all of us!). If nothing else think back to grade school P.E. class and do that! Jumping jacks, push ups, toe touches... it's hard to go wrong there. :)

Running and breathing

This article explains a breathing technique I use when running. I ALWAYS count my breaths. I think that's what gives it the meditative quality for me. I will do it again if I can ever run again. This plantar fasciitis is perhaps the most frustrating thing I've had to deal with this past year.

http://running.competitor.com/2014/05/training/how-should-i-breathe-when-i-run_75131?utm_campaign=newsletter_rundown&utm_medium=email&utm_content=2014-05-05&utm_source=iContact

17 miles

Yesterday was my 17-mile run (in my current marathon training). It was a bit... brutal.

I wore the Brooks Glycerin 19 (size 9), and took 3 GU gels and maybe 3 or 4 bottles of water.

We went to bed at a decent time Friday night, and I only had a couple glasses of wine. Still, our plan to head out by 8am didn't materialize until 8:45-ish. It stormed during the night, and I haven't been sleeping great because I've got a poison ivy rash that's driving me nuts, as well as a nasty blister on the heel of my hand. Even at that time of morning it was really humid and I was dreading the next several hours.

Jane ran the first 7 miles with me (training for her half marathon). That part actually went well and I felt better than usual. Around 6.5 miles we ran into a couple on their bikes we know from my old workplace. They'd just returned from Italy and we wanted to hear about that, plus they didn't yet know I wasn't working at the Y anymore. So it was a bittersweet reunion of sorts. We established that we would go out to eat sometime soon, and we started back on our way. It's hard to begin again after stopping (in so many ways).

It had been fairly cloudy up to this point, and even though I was drenched clear thru with sweat, I was just hoping the sun would not come out. 

Even after Jane turned off, I was still feeling pretty good up to at least mile 11 or so. At some point the sun broke thru though... and that's when it started to get awful. I think I walked 1/10 of a mile at mile 14, and 15 (or somewhere in there). During that time I felt there was no way I would make it to 17.

But... I did it in 3 hours 10 minutes. I haven't even figured my pace yet, but that's actually about what I expected. Maybe even a little faster than intended. So I'll take it. It was not fun though. The last 5 miles were nothing but fairly incoherent. 

Afterward I stretched as best I could, rinsed out my clothes, and soaked in a tub of epsom salts, baking soda, and apple cider vinegar. We layed around during the afternoon and then took a walk and went out Saturday night.

I actually felt okay today. I could go up and down stairs with no problem, and didn't really have any soreness/stiffness. 

Even so, I am not looking forward to the 18 this coming Saturday. Ugh. I think this will be my highest mileage week of the entire 18-week training plan.

While I've had some right heel pain (likely from plantar fasciitus), I don't actually feel too bad at this point in the training. Usually this is when I start to feel like I can't go on. Aside from the mental aspect, it seems I'm not doing too bad.

But the 17-mile run was brutal. There's no getting around that.

15 miles and a rib report

THE RUN...
My long run this past week was 15 miles. I did it early Saturday morning. There was a light rain when I started, but it didn't last long. I couldn't really tell if it was rain or sweat after a while anyway.

I mapped out a course to run from our house to the Y downtown where I work, and back. It went okay, but I was NOT in the mood to run when I started out. For one thing, I was tired. I had the parking lot to take care of Friday night, plus work, and we also had the grandkids overnight. I don't know if that's why I was dreading this run so much or not. I wasn't really sure I would complete it until I heard my watch beep at 15 miles. Every mile before that I thought could be my last.

For as out of it as I was mentally, I actually RAN fairly well. I thought I would run at more like an 11-minute-mile pace, but I averaged 9:48-minute miles. So I was at least happy about that. I was also happy that I was able to run the entire way. I just stopped in at work and took an energy gel and some water and chatted with a couple people, then I also stopped at the Foster Park ball fields and took another gel and some water.

I thought I had run 15 miles once before, but it occurred to me later that I think I only ran 14 and then walked a mile. That's what I always used to do - especially when wearing my old watch. So this was likely the farthest I've ever run.

Next week I cut back to just 13 miles, then after that I jump to 17 miles one Saturday and 18 on the next. Ugh. I'm not looking forward to those. They will likely wipe me out the entire day.

I didn't feel too bad after this one. I got home and attempted stretching a little, then I threw my legs up the wall for 15-20 minutes. I tried stretching a little more, drank some water and a protein shake, and then soaked in a tub of Epsom salt, baking soda, and apple cider vinegar. Then I took a shower and put on my compression socks/sleeves. The rest of the day was pretty laid back.

THE RIBS...
It has now been a week since I fell getting out of the bathtub and hurt my ribs. They feel better than they did then, but they are still plenty sore. I still think I just bruised them, but I thought it would feel better by now than it does. The pain is more localized than when it originally happened. At first it just hurt all over, and it hurt to move and breathe. Now there is just some pain mostly on the front upper right side. Fortunately, it doesn't really bother me when I run. It's probably worst in the morning or when I lay in certain positions. So, hopefully, it will continue to get better.


So... that's about it for now. I'm glad to have two days off. My legs are a little sore, but my feet and calves/Achilles area are feeling really good. Apparently, the plantar fasciitis has decided to leave me alone for a while.

A healing service

Yesterday we had a healing service at church. It was pretty neat, I thought. Chris started out giving a general overview of how, in the beginning, we were created with perfect bodies and in a perfect world (Genesis 2:1-3). Then in Genesis 3 sin entered the world and affected everyone and everything. However, in Revelation 21:1-5 we read how, in the end, Jesus will once again make all things right. We are currently living in that in-between time and long for that perfection. Every now and then we see little glimpses of it... a taste of what it will be like... small droplets of Grace... breakthroughs of heaven... (I like that, "droplets of Grace." And I'm not sure why my Kindle insists on capitalizing Grace...).

Anyway, Chris then gave us these 5 specific principles of supernatural healing. Sometimes people are healed in natural ways and sometimes in supernatural ways. Regardless, it all comes from God. Here are the 5 principles:

1. You must desire and ask to be healed. Matthew 20:29-34.

2. Healing might be instantaneous, or it may take time. Mark 8:22-25. Pray for healing until one of three things happens: the person is healed, Jesus returns, or they are healed at death. The purpose of healing is not permanence, it is to give us a taste of heaven.

3. Healing requires some amount of faith and belief in God's power (even if it's only a little). Matthew 7; Daniel 3:17-18. Faith is a mystery and requires that we be confident but not presumptuous (per the Daniel passage).

4. Those not healed are heroes in heavens sight. Hebrews 11:36-40. If they didn't receive healing on earth they will be welcomed into the applause of heaven for what they had to endure.

5. Every believer can be trained to pray for healing. Luke 10:8-9; acts 9:17-18. Jesus was a portal to heaven, now we are portals to heaven too.

So, Chris ended by very thoroughly showing us exactly how to pray for someone for healing. Then he asked all those who wanted healing to stand. Maybe a fourth of the people there did (including me). Then he asked everyone else to look around, and those willing to pray to go and find someone to pray for. Once everyone who had asked for healing had someone to pray for them, he said to pray... and they did.

Caleb prayed for me. I told him I wanted healing for the plantar fasciitis in my right foot, for the strength to stop smoking, and healing for my heart - to take away the pain and bitterness. He put his hand on my shoulder and prayed. The music people played several songs, then we eventually drew things to a close.

I thought it was a great service. Plus it was so ironic after the post I put up yesterday ASKING for prayer. I had forgotten all about that we were doing that this Sunday. So, so far I have went two days without a cigarette. It hasn't really been too bad even. Who knows, maybe prayer does work.

My year in review

I took a gander through my posts from the past year. You know, it's funny how fresh some things can be, and others barely remembered.

At any rate, 2018 wasn't a terrible year. I've had better, and worse. Running my first marathon was likely the high point. So, here's a little rundown of things I kept a record of. I'm sure I missed some important events, but don't we all...

January -

• I got a new eyeglasses (and a pair of prescription sunglasses)
• I took on the 'Whole 30 program' - and dropped about 10 pounds

February -

• I joined 'The Tube' carwash club! 

March -

• The old barn was torn down where I grew up
• I developed Plantar Fasciitis in my left foot
• My first outside run of the year (7 miles)
• I drove Uber on St. Patricks Day - made a bunch of money, but haven't driven since then
• Jane visited her brother in Colorado
• I bought new running shoes (Hoka One One Bondi 5)

April -

• I started running the parking lot at our church for Tincaps games
• Took the enneagram test (6, 4, 5)
• First mowing of the year (4/23)
• Registered for the Fort4Fitness marathon
• We all went to Buda for Caleb's birthday

May -

• Jane and I ran the Indy Mini
• I biked to work for the first time
• We spent a weekend in South Haven, MI for our 35th wedding anniversary
• I bought 2nd pair of new running shoes (Adidas energy boost)
• We did our first trail run ever

June -

• We spent the weekend in Buda, visited with John & Jennifer
• We participated in The Big Run
• Took another trip to Buda
• We bought a new washing machine
• We participated in the Father's Day 5k
• I ran 11 miles on a treadmill (a first)
• We bought a new tent

July -

• Our nephew was found dead in Colorado (Jane went out for the funeral)
• We participated in the Runners On Parade event
• I bought a new Timex Ironman GPS watch
• Open Streets Fort Wayne
• I bought a pair of Oofos recovery sandals
• I injured my ribs (broke or cracked)
• The old mower died and I replaced it with a used mower

August -

• I bought a water bottle for running
• I officiated my neice's wedding in Kewanee (and a trip to Buda)
• All three grandkids started school this year
• Our treadmill finally died

September -

• I ran 20 miles on a treadmill (my longest run to that point)
• I completed my first marathon! 4 1/2 hours

October -

• We visited Isaac and Ricci in Atlanta
• I did the Simple 7 smoothie challenge
• The Feipel's had the house fire and spent a month living with us

November -

• Jane and Carrie went to Buda
• I built the new shelves in the garage
• I worked my first health fair for the Y
• I finished the Home Grown Mission coaching group
• I signed up for the e-class 'Asking Powerful Questions'
• We took another trip to Buda around Thanksgiving
• The last moving of the year (11/25)

December -

• We took the whole family (Us, Feipel 5 and I/R) to Takaoka for Christmas
• We attened the Reilly Christmas party
• We had all of our family, and my parents, at our house for Christmas
• We went to Biaggis for supper with Feichters for NYE; were in bed by 10:30 pm

Like I said, this is a partial listing of events and remembrances from 2018. I know there were a few more trips to Buda, concerts, outings, and whatnot. I suppose the main things that stick out from this year were:

• The marathon
• Running the parking lot for baseball games
• Jane's trips to Colorado (and everything involved there)

Now it's on to another year...

Preparing for this year's half-marathon

I am getting ready to run my 3rd half-marathon this Saturday at Fort Wayne's annual Fort 4 Fitness Fall Festival. This is probably the best and most-prepared I have felt out of all of them. My legs, knees and feet are feeling pretty good (just a slight soreness in my right foot now and then).

I also think my training has been better for this half than it was in other years. And by better I mean, I've been running less.  In 2012 and 2013 I was running more, longer, and faster - and my legs were more worn out because of it. If I remember correctly, I was having to ice my knees after long runs in those previous years. This year I've only used ice once, and that was on my right foot a couple weeks ago.

This year my prep has been to run (usually) 5-6 miles three days per week, a 4th day of 3-4 miles, and then a longer run. I usually upped the long run by a mile each week. Last Sunday I/we did 11 miles, which was the longest we will run prior to the 13.1-mile half. I've been doing my 3-6 mile runs around 9-10 minute miles (though only recently), and the longer runs at 11-12 minute miles. I think running less and slower has made my body feel much better.

I was probably in the best shape for the 1st half I ran in 2012, which I finished in 1 hr 47 minutes. I was completely exhausted by the time I did it though, and I had to take quite awhile off for my knees to recover afterward. The next year I was running with Jane, helping her complete her 1st half, and we ran it in 2:26. I felt better after that race, but then I got the plantar fasciitis. Even though I ran the 10k at the Fort4Fitness in 2014, I had just quit smoking, and I'm basically trying to forget that entire year.

I have only made one run this week in preparation for the half. After the 11 miles Sunday, I took off completely Monday and Tuesday. Wednesday I did a moderate 3-4 mile run, and I hope to maybe walk a mile or two on Friday.

Another big difference between this year and previous years is that the Fort4Fitness this last weekend in September is not the culmination of my running season this year. I am still considering the full marathon in November (and am leaning heavily towards it), so I'm merely considering this as part of my training. I would like to keep increasing my long runs each week - maybe working up to 18 or 20 for the longest before the marathon - and I would like to work towards averaging around 9-minute miles over the entire course. I don't want to rush it, or push myself to run faster than I can, but the difference between 10-minute miles versus 11-minutes is 26 minutes over the race. Doing 9-minutes instead of 11 would cut off almost an entire hour. Non-stop running for 4 hours sounds much better than non-stop running for 5 hours. So... we will see.

Further thoughts I'm having about the full marathon... If I decide to NOT do it this year, it's because I'm worried about my knees or if my right foot doesn't come out of this funk (or if something were to happen during the half). If that's the case, I would like to spend some time working out to gain more leg strength, and shoot for next year. However, if I feel good at the end of this year's half, then I'm thinking I may as well go for it. Who knows what my life will be like next year. Plus, completing this marathon would qualify me for the Boston Marathon... ya know. :) Certainly it's not something I HAVE to do, but it probably tops my bucket list of things I'd like to do (simply running a marathon, not necessarily Boston), and I don't really have that much else going on in my life right now. So, again, we will see.

Five things friday

I haven't done one of these ftf's for awhile. Here goes...

1. "How shall God be able in heaven to dry up your tears when you have not wept?" This was in the chapter I read this morning from Kierkegaard's 'Purity of Heart Is To Will One Thing.' Apparently it was written by Johann Arndt in his ancient book 'True Christianity.' I'm not entirely sure what it means, but it sounds like something along the lines of... "Don't be fake." I dunno.
2. Speaking of ol' S.K.... Man, this book has been a bit of a chore for me. I can't decide if he was just a lonely old psychopath who couldn't put into words what he was trying to say, or if it's simply way over my head. I've thought about putting it down, but I've begun to treat it as an exercise in patience/perseverance. Sometimes I think it's good to slog through things even when we don't know if there is any benefit or not.
3. My running this week hasn't been too bad. So far. Midweek miles jumped to 4, 7, 4 on T, W, TH. Tomorrow I'm supposed to do 14. It only gets worse from here on out. 
4. Speaking of which, I don't think I wrote about changing my running schedule this week (or maybe I did and I forgot). I changed from running M, T, W with a long run on Friday to the T, W, TH, with a long run on Saturday. As the miles have increased I realized I am not able to be on my feet at work for 8 hours on Friday and then come home and run another several hours afterward. It was just too much. I did run a few miles Monday, so this week was actually 5 days of running, but will now be going back to only 4 days of running, 1 day of cross training (bike, walk, whatever), and 2 rest days.
5. "The body is bad at pretending. It keeps the damn score." Ha! I read this yesterday and thought it absolutely right on!! I think Anne Helen Petersen wrote it in a book of hers. This is some of why I try to stay fit. We only get one of these (bodies). Although, I've been pretty lucky also.
6. [BONUS] I should probably point out that Jane's body has decided she needs to suffer plantar fasciitis. Ouch! I feel so bad for her. She'd been doing so good - training to run a couple half marathons this year. But she woke up the other morning to that dreaded heal pain. I've had it twice (I think), and it is no fun. I'm hoping it isn't too bad.
7. [BONUS BONUS] I will write a separate post about this one of these days, but our house is in disarray. Our kitchen remodeling project was to have started on 8/15. They came last week and told us to have everything out of the cupboards and the kitchen and they would start Monday replacing the flooring, countertop, sink, hardware, painting the cabinets, and removing the backsplash. We moved everything into the living room. Then it got pushed back to Tuesday. Then on Tuesday they informed us they forgot to order the counter top... so it's going to be a couple more weeks before they will start! Did I mention EVERYTHING that was in our kitchen is now in our living room?!? Yeah... we are not very happy at the moment...

Okay, that's enough for this day, kiddos. Oh yeah, that could be #8: the grandkids started school this week (3rd, 4th and 6th)! And Anna had her first volleyball game as a 6th grader. She started and played the entire game with the 7th & 8th grade team! Yay.

***

Romans 15:13

"May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit."

Fort4fitness & davy knowles

Saturday was a good day. The Fort4Fitness Fall Festival is one of my favorite days of the year, and it was topped off by working a show at C2G Music Hall/Baker Street Centre that night.

This year I was scheduled for a 19-mile run on the day of Fort4Fitness. Officially I ran in the half marathon, but I also ran 1.6 miles before it started, and from the finish line of the half I ran up the stadium stairs, found Carrie and gave her my medal, then took off on the 4-mile course to catch up with Jane. Altogether I covered 19.4 miles in 3 hours and 18 minutes (or thereabouts).

I did the half marathon in 2:17. That was close to the pace I wanted to do the whole thing (maybe a little too fast even). However, I did the first 1.6 and the final 4 miles faster than I wanted to. The last 2 miles were my fastest.

I say I went too fast because the object on these long training runs is to spend a certain amount of time on my feet. I had hoped it would be closer to 4 hours, but I knew it wouldn't be. It's Fort4Fitness!

Anyway, it was a beautiful day and I felt good running and after. It's always nice seeing so many friends out running as well.

Jane intended to do the half marathon too, but she developed plantar fasciitis awhile back and had to settle for walking the 4-mile. Although she did run in with me on the last mile or so.

After our post-race beer (which took almost as long to get as it took to run the half) we went home and took a nap.

Saturday night we worked as volunteer ticket-takers for the Davy Knowles show. He comes to Fort Wayne quite a bit, and is a super nice guy. It was not a great crowd (maybe a little over 100), but it was a great show! I'm not sure if it was just me or not, but he seemed to be "on" on this night. He played both electric and acoustic, and it just seemed like a special night. I am glad we were there.

Anyway, I waxed on in a late-night Facebook post about having a "near-zen moment" at the start of the half marathon (that's me in the center with a gray hat). It made sense then, but just seems stupid now. Regardless, it was a good day.

I wish I could bottle days like that. Unfortunately, it doesn't work that way. So, here we go...

***

 

Limping towards the taper (marathon training update)

If you ever had one of these wobbly-wheel pull toy dogs when you were a kid then you know just what I look like when I start out on my runs anymore. Dang, it's hard to get going...

At least this week will be the last of my "high-mileage" (for me) running. This will be the second-most miles I will have run in a week (35). There was a 5-mile run on Tuesday (Monday night), Wednesday, Thursday, and I'm scheduled for a 20-miler tomorrow.

After this week, though, the taper begins. Next week will only be 26 miles total (12 mile long run); the following week will be 17 miles (8 mile long run); and the week before the actual marathon I am scheduled to do 7 total miles, but I have been known to not run at all the week before a long race.

I am still injury-free, as far as no broken ribs, plantar fasciitis, blisters, and whatnot. I'm not counting the sore right ankle and left knee as real "injuries." It's just soreness that comes with the territory.

The knee and ankle are what cause me to wobble though. Yes, it's a chore, but after a few miles it starts to go away, and then I feel mostly better. It's nothing a little tapering won't take care of.

In fact, the soreness is exactly what tapering is for. I've pretty much put in all the training I need (at least after the 20 miles tomorrow). The next few weeks will be a time to let my legs heal so I can be at full strength for the marathon.

It's weird how it works, but it does seem to work. So... who am I to question it. Until then, I will continue to rely on ice, leaning into railings on stairs, and limping for a bit when I first get on my feet.

It's fun! Mostly...