Friday, December 30, 2011

2011 Recap

Background:
  I ran in high school.  I was alright as a runner, my PR in HS was 21:50. I loved it, love the social aspect of it but never really set any goals.  I just ran as fast as I could.

After high school, I was an exchange student in Spain where I started to smoke (it pains me to even admit that now!) and continued to smoke through college.  I never ran, I am lucky that I have good skinny genes since I never had to worry about my weight.

When I got my first job, I had the opportunity to be an assistant coach for the HS xc/track team.  I remembered how much fun it was to run again.

I signed up  to run the Marine Corps Marathon in 2001.  I worked with the AIDS marathon training group in Washington, D.C.  I was in the "Alberto Salazar" 12:00 min/mile pace group.  It was a great way to get back into running.  The rest of the time I lived in the DC area, I almost always did a run/walk.  Then I had kids....and stopped running.

Once we moved to Ohio, I started doing zumba and did that for about 2 years before I started actually running again.  I decided to sign up for the Dirty Dude Girl trail run in one of the MetroParks in our area.  I did pretty well for myself (31:30 with tons of mud on the course)- I'd only been "training" for about a month.  Started to train for some local 5ks and the rest is history...

Fast forward to 2011

I'd been doing a lot of local 5ks in the fall of 2010 and continued to do more in 2011.  We had a "wellness challenge" at work where we were on teams and if we worked out a certain amount or ran local charity races we'd earn points. My team was very competitive, so any opportunity we had i.e. 5k races, we took it.  My running partner and I had decided that we were going to do the Flying Pig 10k in Cincinnati at the end of April- so we had a bigger goal.

2 races really stood out for me in the spring before "the Pig".  I ran the Harrigan's 5k in March.  It was a great day to run- freezing in a t-shirt but I had my new Saucony Kinvaras on- super light weight running shoes.  I forgot to start my watch and never saw the mile markers- so I was just going on how I was feeling.  I remember not believing the time when I rounded the final turn and saw the clock 21:40- I bet my high school pr by 10 seconds!  It was a 19 year old PR.  Awesome! Who says you get slower as you age?

The next race was kind of silly, it was our work's "Wellness Challenge 5k".  Anyone who'd been in the contest was supposed to do it.  I didn't know how we'd do but I decided that I was going to try to run again for a good time, I ended up leading the entire race and actually won it overall.  I've never won a race ever...not even in high school- I was always 2nd or 3rd.  I was pretty pumped- the best part the award for 1st place- the lovely rainbow participant ribbon.  Now I know the point was to get everyone out there and moving...but still.  Could I at least get a blue ribbon?

The Flying Pig 10k is kind of like the stepchild to the Flying Pig Half and Full marathon since it's the day before and not a many people do it.  My running partner and I had been following Hal Higdon's 10k intermediate plan and we were feeling pretty good about it.  We had perfect weather- unlike the marathoners the next day- got to love Ohio weather in the spring!  I ran 47:23, got 5th in age group, 19 overall for women.  My first 10k in 10 years and 5 minutes faster. 

After the pig, I was not sure what I wanted to do...I needed to think about a fall race just to keep the momentum going, and around this area, it's the U.S. Air Force Marathon in Dayton in September or the Columbus Marathon in mid October. 

I did both of those, which by then I started this blog so you can read about the Air Force 10k here or the Columbus 1/2 marathon here.

Both were PR's for me but since the Columbus marathon I haven't really run since PF has stopped me in my tracks.
That would be 90 days without running.  With the exception of last Saturday's quick attempt and today's/tomorrow's run (which I've already planned to spend the rest of the day off my feet since I won't be able to walk the rest of the day but hell with it, last week's run was AWESOME even if I couldn't walk later.

So, It was a good year for me and running.  PRs in the 5k, 10k, 13.1.  I can't complain.  Really, I could and you know I do, but it was a good year. Plantar Fasciitis might have me down right now but I know I will shake it- and it's just my heel- I have my overall health which is the most important.   So here's to a great 2012!

Thursday, December 29, 2011

kindness of a stranger

I was trying to write a nice little description of my massage that I had today on facebook, and could not put it in a one liner description without it sounding weird.  So here it is as a small blog post instead.

I met a woman in Spinning class this past Monday and we were discussing our feet, strange I know, but yadda yadda yadda I found out that she's a massage therapist and she offered to work on my bum foot and extremely tight calf muscles. 

I had my session tonight with her.  She dug in and really got to my lovely tight muscles.  It hurt but in the way were you know it's actually doing something.  So after it was done, of course, in my wishful thinking, I was hoping I'd be cured!  Sadly, not the case, although my calf feels a bit more loose but the foot- nothing.   Then again, it's only been a few hours.  The surprise was that she didn't charge me.  We'd talked about price on the phone when I scheduled it but hey, I'll take it.  Such a nice thing to do!  Thanks again, Emily! 

  

Tuesday, December 27, 2011

Merry Belated Christmas!

I can't believe Christmas is already said and done!  We had a relaxing time around here.  Just finishing up some stuff for work, hanging out with the boys, PT and spinning class oh, and of course, shopping!  We had a great Christmas.  Cub and Buster were up at 6 am and there was lots of happy dances of getting the presents that they had hoped for.  The surprise gift of the year was, ready for it...graph paper.  That's right!  $2.30 pack of graph paper for Cub. He loves designing things and had asked for more paper like "the paper with squares on it".  He actually jumped up and gave us each hugs for it.  Santa was very generous with Lego this year and we added up the pieces (which are listed on the boxes) and we managed to acquire 2142 new pieces of Lego!  The biggest set was around 800 pieces.  It has been very quiet around the house as the boys assemble things. :-) 

I managed to get some awesome running stuff from Santa too!  I got a RoadID so my dh can feel better. :-) I got a running skirt and an awesome Nike running jacket.  I am set to start running again!  Speaking of running...


My favorite trail- pix from June race
I managed to give myself the special present of a run for Christmas. I  went  snuck out on Christmas Eve morning to my favorite trail and went for a short 2 mile run.  It hurt (but not bad enough to stop) and I listened to my favorite music and just ran, jumped over rocks, crossed a creek a few times, and smiled the entire time.  Blissed out would be the best way to describe it!  I haven't felt so happy in such a long time. I didn't realize how much of a runner's high you can get!  I also felt pretty in shape.  I've been spinning but I didn't know how it would translate to running but I definitely felt like I could do more.  I stopped myself before I did too much.  I knew that with Plantar fasciitis the pain comes after the activity....and it did.  I could hardly put weight on my foot the rest of the day-even with 3 Aleve!  But it was totally worth it!  Christmas day wasn't too bad, I felt that I was about 85% better then the day of the run.  KT tape helped too.  Today, I feel back to the "normal pain" so not too much damage done.  On the mend...

Yesterday, I tried a new spinning class.  It's at our rec center but it's not one I usually go to since I have to work in the middle of the day.  While we were waiting, I struck up a convo with a girl who had just gotten cycling shoes and we talked about that for a bit.  After the class, we talked about the shoes again and somehow the topic of orthotics came up for in our shoes.  I mentioned that I have PF pretty bad and I have been doing spinning as cross training.  This girl asked me if I'd tried massage therapy on my foot/calf.  She ended up being a medical massage therapist.  Sweet!  I have  an appt. on Thursday to have her work over my calf and foot.  I mentioned this to my PT and he was pretty cool with it and we'll see if it helps!   My pt gave me a new tape job, since I'd brought up my calf massage, and he put KT tape on my calf to lessen the tension on my heel.   We'll see if it works. 

Tuesday, December 20, 2011

Well, crap...


For all the trouble (Read about it here) of getting iontophoresis for my plantar fasciitis, I end up with an allergy to the medicine dexomethasone.  Really? Yes, really.  Sometimes you have to wonder if it is fate.  I was not supposed to get iontophoresis for this injury. 

So, I called and made my appointment for my cortisone shot.  Totally dreading the day, but I've survived natural childbirth, so maybe this won't be so bad.  Right?  Just have to wait til Jan. 5th now.  Meanwhile, I've got a new fancy tape job on my foot that my PT is trying.  It took about 20 minutes to do and frankly it feels about the same w/ the tape than without.  It does feel more "supported" though. 


Meanwhile, I ordered torture devices for my heel.  Including a calf stretcher/foot rocker and massage ball which came today in the mail. So, maybe, in addition to all the stuff I'm doing, this will help too.  I'll let you know. 

Saturday, December 17, 2011

Iontophoresis- week 2

Best image I've found to describe Iontophoresis
I'm thinking that the cortisone shot is in my near future.  I have now done 6 our of 10 treatments of dexamethasone via iontophoresis and my foot is still the same. 

I tried the "other" way of doing iontophoresis yesterday.  Instead of a patch that I had to wear for 24 hours, I had to have the patches on for 20 mins. and have them attached to a "gizmo"-I'm very tech saavy, can't you tell?    I'm hoping that it works better.  I did feel the current, slightly tingling sensation on the patches so maybe? just maybe the medicine is getting in. 

Short post today, must take advantage of kids and hubby out of the house.  More shopping and present wrapping in my future!  

Here are links to my adventures with Iontophoresis:
Iontophoresis day 1
Iontophoresis week 1

Monday, December 12, 2011

Iontophoresis- week 1

I've been doing these iontophoresis patches now for a week. I'm on patch number 4.  I have to wear them for 24 hrs then off for another 24 before getting another.  I'm not sure if it's really working yet.  I always say that I'm cautiously optimistic.  I tend to have a "good day" then it hurts like hell the next or later in the day.  Saturday was one of those days. 

 I'd gotten my 3rd patch on Friday afternoon and I was feeling good Saturday am.  I'd walked to my spinning class from the car and it felt actually normal- no pain!  Since these classes are so popular you have to get there at least 30 mins before to get a bike, so what do I do until the class?  Usually I go and do my PT stretches and work on my core but since my heel was feeling fine I decided to go on the indoor track.  I am really proud that I didn't run- it was really hard not to "just try it out" but walked instead for about 10 minutes.  It felt great.  Awesome.  Iontophoresis must be working...

...or not.  In the afternoon, Buster and I had gone to do some Christmas shopping for DH and Cub.  I was limping around the entire time.  It was a sharp, stabbing, burning pain.  I came home and cried from pain and frustration.  I've never felt so frustrated.  I like to shop.  And I can't. :-(  I spent the rest of the day "resting" and icing.   

I talked to my PT today about my ankle flexibility and we checked.  I was at 0 degrees with my right and -1 degree on my injured left foot.  Now I'm at 4 degrees on right, 6 on left.  Normal is between 10-20 degrees.  Wow.  Trying to stay positive.  At least I improved! Baby steps. Just another umm 9 weeks to get to 12 degrees? 


As for the iontophoresis, my PT said that it would start feeling better like it did on Saturday am.  I just need to be patient.   Not one of my virtues.

Sunday, December 11, 2011

Goals for the coming year

I was debating on what to write this week.  I've been extremely frustrated about this stupid plantar fasciitis.  I'm sure you are probably tired of my whining, but unless you have ever had it you have not idea how painful it is.  Sadly, I wish I'd just broken my foot or something.  Cast, crutches and some PT...sounds easier then this dumb injury.  Nothing is consistant...somedays my heel feels almost normal then the next day I'll be limping around with sharp knife-like pain in my heel.  I was in tears yesterday after attempting to do some Christmas shopping.  I. HATE. THIS.
  Part of my frustration comes to going and seeing the Dr.  He was not very understanding on how frustrated I've been.  He told me to keep stretching since my Achilles and calves were really tight.  It doesn't look like I've done stretching in the nine weeks since this all started.  He mentioned that if I got my calves to stretch more (at least 10 degrees dorsaflexion- I'm currently at 0 degrees)  my PF would get better.  He planned to give me the shot but I told him that I was going to continue the iontophoresis.  He told me to call if I wanted the shot but no need for a follow up appt...so I guess I'm on my own.  Oh- the other thing that got me was that in extreme cases where the calf muscle doesn't stretch- he told me that they "go in and lengthen the Achilles tendon".  Really?  seems a bit extreme, doesn't it?  I just have to keep telling myself...this will get better, I can/will/must be patient. 

So after all this...since no end seems in sight I decided to set some goals for myself. 


My original running goals for the coming year were:
  • Run 5k under 21:40
  • Run the Flying Pig Half Marathon or the Cap City Half  in under 1:45
  • Run the Air Force 10k or Half in under 46:00/ under 1:45
  • Run the Columbus Half Marathon in under 1:45

My realistic goals for 2012:
  • Run/Finish a 5k by March
  • Run/Finish the Flying Pig 10k in May
  • Run/Finish the AF 10k in a "decent" time 
  • Finish Columbus Half
My more realistic goals for 2012:
  • Increase flexibility in calves so they are at least 10 degrees
  • Walk a full day without any heel pain
  • Start running again
  • Strength training and core
  • Spinning- don't go under 11 for resistance- bike at least 20 miles per class

Monday, December 5, 2011

Iontophoresis- day 1

My lovely Iontophoresis patch on my heel.
For those of you who are curious.  Here's what wikipedia says about it: 

Iontophoresis (a.k.a. Electromotive Drug Administration (EMDA)) is a technique using a small electric charge to deliver a medicine or other chemical through the skin. It is basically an injection without the needle. (My emphasis)The technical description of this process is a non-invasive method of propelling high concentrations of a charged substance, normally a medication or bioactive agent, transdermally by repulsive electromotive force using a small electrical charge applied to an iontophoretic chamber containing a similarly charged active agent and its vehicle. One or two chambers are filled with a solution containing an active ingredient and its solvent, also called the vehicle. The positively charged chamber, called the anode, will repel a positively charged chemical, whereas the negatively charged chamber, called the cathode, will repel a negatively charged chemical into the skin.

I stopped my my PT office and my therapist put the dexamethasone on the neg. side and a solution (I didn't ask what) on the positive side.  It took about 10 minutes. I have to wear it for 24 hrs.  My PT said it would take about 3 times before I started noticing a difference.   If the patch doesn't stay on-since it's on the foot/ankle- I might have to do the wired version which would require me to stay at for 20 mins at the pt office.  Hopefully this will work!  I'm much calmer going into my Dr. appt tomorrow knowing I won't get a cortisone shot.

More tomorrow...
Edit:  Had my Dr. appt today- told me to stretch more.  Wow.  That's why he gets the big bucks.- He did offer to give me the cortisone shot, I politely declined (for now).   Having my pity party- PF sucks. 

Saturday, December 3, 2011

Roller coaster kind of week

The Gemini at Cedar Point.  My first roller coaster.
High & Low What a week of ups and downs!  So last weekend I was completely freaking out about possibly getting the cortisone shot in my heel.  Well, did I get it? Nope.  Apparently, doctors get sick.  I actually had my appointment cancelled on me.  Needless to say, I was relieved that I wasn't going to get the shot but I was annoyed since I have to wait another week to get in to see the doctor.  
High & Low I was having a frustrating day in general and really wanted to workout.  Well, our local rec center doesn't offer spinning on Mondays but they do offer zumba...hmmm...I haven't been to zumba in over 2 months.  I love zumba and I have a ton of friends who are regulars at zumba so I decided what the hell, might as well try it.  I told myself I'd do a song at a time and if it hurt too much I'd leave the class.  I know you are all thinking- gee, Heather, that might actually not be a good thing to be doing...- I know, I know. Anyways, it hurt about as much as normal walking- although I did modify the jumping stuff.  I lasted about 30 minutes and decided that I shouldn't push myself  too much.  Well... apparently 30 mins was too much.... Tuesday I could hardly walk and limped around work the whole day. Can't complain since I did it to myself and it was great to see my zumba buddies again! 

Low I called the Dr's office and left a message about getting the medicine for the iontophoresis that I was going to talk to the Dr about at the now cancelled appointment.  My PT has been trying to get a hold of the Dr office to get the prescription for the medicine for a while- it's been phone tag and a bit of lack of understanding on how iontophoresis works by numerous people.  So I left a long and rambling voice mail with the physician's assistant about the prescription that I needed, and how I was in a lot of pain, and they cancelled on me and now I had to wait another week. blah blah blah.  That was on Tuesday- I didn't hear anything from them and I had given up that they'd actually act on my voice mail.  Figured I was going to have to wait until next Tuesday. 


High I did manage to get spinning in though this week.  I love my spinning class.  There are only 14 bikes so you have to get there early.  There are about 12 regulars and then the random 2 that got lucky to get in who are new to spinning.  Our instructor is great, great music, great conversation (although- important- not too much talking).  The regulars are all really friendly and chatty so it's a nice bunch of people to ride with.  Our instructor named us the Pitbulls named for good ol' Pitbull.  Anyways, our instructor printed off little certificates for the regulars. I didn't consider myself a "real" regular yet since I've only been going for a month.  But he gave me a certificate too!  Nothing like feeling like part of a group! 




Let's hope these little guys are worth all the trouble to get them!
High Yesterday (Friday) I get a message that the PT office got the script and I could come and pick up and get the medicine.  Yippee!  If I start the iontophoresis then I won't get the shot!  So, after work, run over to the PT office, get the script, run over to Sam's club who seem to be the only pharmacy that carries/knows about how to do the medicine.
Low I get there and they don't know how to do this prescription for Dexamethazone. Apparently- when they looked it up they needed a strength which wasn't on the script.   So they call my Dr.'s office (on a Friday afternoon at 4) and left a voicemail.  They told me that if they got the strength then they could order it and get it in by Monday.  Not what I wanted to hear.  I was really hoping to get started this weekend on it.    Call my PT- he's surprised that they don't know/ and he's never needed the strength on the script before since he's sent other patients there and they knew what they were doing.  By this time, I"m in my frustrated/tearing up stage.  Seriously, why is this so hard? 

High So, drive home, and get a  voice mail on my phone (love AT&T) (How'd I miss the call?) Anyways, the pharmacist who does know what this was, happened to stop by Fri at Sam's club and the pharmacist showed them what it was.  Yay! So back in the car I go, back to Sam's to pick this stuff up.   
Low PT is now closed so I'm going to go during work on Monday, since I want to have at the patch on for at least 24hrs before my dr. appt.  I hope this iontophoresis is worth it...  

Anyone else have a crazy emotional week like me? 

Saturday, November 26, 2011

Thanksgiving, etc.

Hi everyone,
I've been a complete slacker when it comes to blogging this week.  My life has not been too exciting, except for the fact that my poor dh has been sick, and we had company over Thanksgiving.  Woo Hoo, exciting stuff!

Actually, other than the hubby being sick, we had a great Thanksgiving.  It was the first time in about 5 years that I actually hosted.  My mom and step-dad brought my nephew down to visit.  We had a great time.  My nephew and my oldest son are only 8 months apart so they are into the same stuff and Buster (younger by 2.5 years) was able to join in more of the fun this year.  Lego and Hero Factory galore!

I was a bit stressed since I had to do the bird.  Gulp.  Thank God for the Barefoot Contessa cookbooks.  Everything always turns out golden.  I also have to thank Dorothy Lane Market for their awesome pies and rolls.  That made it a bit easier!  We have a family recipe for rolls that is a "tradition" in our family but frankly, it requires way too much work, and I don't have the kitchen or time to do them.  So dinner was great.  Much relief on my side of things.  My mom and I got out of the house (while the bird was in the oven and went for a walk around the neighborhood.  We probably walked about 2.5 miles.  It was nice to visit and get some exercise outside for a change.  I haven't had a "workout" outside since beginning of Oct.  My heel was bugging me the whole time (not enough to make me say we have to cut it short) but it was killing me when we got back and later at the movies)

We took the boys to see Puss in Boots  in the evening.  They liked it, much cat humor (if you're a cat person), but it was a bit long in parts. Overall, it was  good Thanksgiving.  I was really happy that my stepdad was able to make it since he's been ill this year.

Today I went early to sign up for spinning, then I decided to hop on the treadmill and walk a bit.  Of course, being the treadmills that I was doing some of my training runs on, it was extremely difficult to "just walk".  I was feeling good Friday and Sat am, so figured I might as well try it.  (Even though I knew I had a "bad"day with my heel just 2 days ago) I managed to walk 1/4 mile, run 1/2 mile (at 10:00 pace- slow for me) and walk 1/4 mile.
Overall, one mile.  It didn't feel bad.  I didn't limp, and I went slow enough that my heel didn't bother me! (score!)  I stopped myself from doing more, since the nature of Plantar Fasciitis is pain after the activity, not during, so I didn't want to over do it.  It's been about 10 hrs and I'm still feeling good so, maybe?, I'm on the mend. 

Monday, is my follow dr. appt.  I made that 6 weeks ago, and when I did, I figured I'd cancel it since I'd be better by then.  Hah!  Instead, I'm wondering if I should  go ahead and get the cortisone shot or do the iontophoresis that my PT suggested.  I looked up my insurance coverage- which doesn't cover iontophoresis but I'm still not liking the idea for the shot.  Iontophoresis is less invasive since no long needles need to be shoved under my heel pad and wiggled around, but it takes up to 12 times for it to work.  Both seem to be "temporary" fixes with it only working for a month or so.  I guess that will be convo for the dr.  I'm sure your on pins and "needles" waiting for what happens, right?

Saturday, November 19, 2011

ummm, wrong way

Warning: whine-fest

Last weekend we tackled raking our backyard.  Innocent enough, right? That isn't exercise...really.  Well, after raking, hauling tarps of leavings up hill and on lumpy grass, my heel was killing.  I had been feeling great the few days before (really starting like I was getting somewhere in the recovery dept) and suddenly I was back to feeling like I'd run 5 miles the day before (would have loved to have actually done that). 
This whole week has just been a huge step backward.  Walking at work has hurt more than usual.
Tuesday's spinning class hurt when I stood got out of the saddle (which I did modify btw). grumble grumble grumble.
Weds. I had PT and I now believe that the ultrasound actually does do something because I felt way better after.  Weds. night spinning class was back to normal didn't feel anything when I got off the saddle.  
The mornings have been worse too.  I have been wearing a night splint since the beginning of this whole Plantar Fasciitis stuff. (48 days- not that I'm counting) The night splint has been keeping my foot in position so that when I get up in the morning it doesn't re-tear/stretch the plantar fascia.  I version I have has velcro around the toes and the velcro has gotten a bunch of fuzz (flannel sheets) on it recently and it has been unhooking in the middle of the night.  I've woke up and fixed it but I don't think it's as tight as it should be.  I tried wearing the sock splint but that one drives me crazy since it pulls on my toes and the velcro by the knee rubs my skin. 

As for treatment, my PT left a message w/ my dr. about getting a script for the iontophoresis.  Which according to the mayoclinic.com  "Iontophoresis, in which a corticosteroid solution is applied to the skin over the painful area and the medication is absorbed with the aid of a nonpainful electric current".  I really hope I can try this since foolishly I looked up on youtube cortisone shot for plantar fasciitis.  Holy crap- I really don't want it now.  I didn't realize, it's not a normal shot.  1. needle is huge, 2. they move it around while it's in your heel, 3. it hurts like hell (at least for the girl who recorded herself getting one)  I won't post the video since I can't watch it again.  Anyone have experience with a cortisone shot? 

Let's hope next week is better!  Off to stretch! (and unfortunately rake the front yard- as least there are less leaves!) 

Tuesday, November 15, 2011

Virtual 5k results

Congratulations, Jennifer Juniper!  
Winning my very first virtual 5k with a time of 22:53.  Awesome job!
(Jen, Email me your snail mail address!)
Zumba chica with a time of 23:20! ¡OlĂ©!
KevBrews came in under 30 minutes at 29:35! 


Thanks for everyone who participated!  
I hope to do another virtual run in the future!  
 

Saturday, November 12, 2011

Mommy stuff

What a long, busy week!  Between physical therapy, spinning classes, meetings and team and birthday parties (which I must thank my awesome dh for taking the boys too-so I could spin!)I was ready for a boring Friday night.  Nothing to do, except hang out with the boys. 

Cub and I have been reading Harry Potter and we're on the 4th book and ABC family has the Harry Potter weekend going on!  So we watched the 2nd movie together.  I think Buster enjoyed it too, especially since both boys went to an awesome Harry Potter themed costume party last weekend. Today we're going to rake leaves- so exciting!  That's absolutely fine with me.


Injury update:  Less pain yesterday.  Actually feel like I might be getting somewhere.   I don't have the pain in the heel when I get up out of bed (I use a night splint-which definitely helps out too) but by the time I'm at work it's hurting or if I walk fast (which is how I usually always walk). We're working on strengthening my foot since my pt thinks it's a strength issue.  He mentioned trying Iontophoresis which  is the use of electric impulses from a low-voltage galvanic current stimulation unit to drive topical corticosteroids into soft tissue structures (According to AAFP).  I think I'd prefer this to a shot in the heel with cortisone.  I've been trying be the model patient.  I do my stretches everyday, ice a few times a day, always wear my orthotics (including in my slippers!), not doing any running :(   
Note:  if you can run you should do my virtual 5k, times need to be sent to me by Monday, Nov. 14th! 


Mommy stuff:  My youngest (Buster) was born in September.  I've always planned to start him in school later, since I've always thought boys could use another year to mature.  I'd rather him be 5 for the first month of school then be 6.  I know that when he's a senior in high school that being more mature, physically and mentally will be an advantage.  He's going to be a small guy already.   So imagine my surprise when we went to parent conferences and his teacher suggested that he move up to the 6-9 room next year (which is the Montessori equivalent of 1st -3rd grade).  I was thinking next year he'd do his kindergarten year or the last year in the 3-6 room.  I'm really proud of him that he's doing so well, and I know that in the Montessori system that he will be fine right now, but what happens when he's 13 and starting high school?  My stepmother was a elementary teacher and she has always said that she never met a parent that regretted starting their son later.  My friends at work agreed.  Good thing I have a year to really decide and I know that we probably could keep him in the 6-9 room another year too.

What would you do? 

Saturday, November 5, 2011

Virtual 5k for coffee

Way back from the XC coaching days
Since I missing running and you are able to run...I'm going to take on a new role.  Race Director.  Here's how it's going to work.

1.  Run (walk or run/walk) a 5k (3.1 miles) between Nov. 5-14.  This can be a run in your neighborhood, treadmill, trail, or an actual race that you ran this weekend or next.  Just make sure to time it!
2.  Email me your name and time at:  heather.m.winkler@gmail.com
3.  Winner will get a free $5 starbucks card

Now for the fun bonuses:
1.  Become a follower of my blog and get a 30 second deduction on your time
2.  Leave me a comment: tell me what is your favorite coffee from Starbucks 15 sec deduction
3.  Leave me a comment:  tell me how you dealt with Plantar Fasciitis (if you had it)20 sec deduction
4.  Spread the word on your blog (and let me know) and get 30 seconds off


Now go have an awesome run for me!  This is perfect weather for it!

Expanding my horizons and new attitude

Plantar fasciitis is really annoying.  It's been nearly 4 weeks since my half and I still can't walk without pain.  I've had some better days and started thinking I was on the mend, then the next day would be awful.  Seriously?  So annoying.

I decided to try a spinning class at my rec center last Saturday.  I was hooked after the first class.  I got a great workout and it didn't bother my foot and I wasn't sore the next day-except for noting that I sat on a bike for an hour.  Anyways, it was good.  It helped having some of my zumba/rec center peeps there so it wasn't all strangers.

So of course, I decided that this will be my cross training...went to another 2 classes this week (Tues and Weds) and Thursday I had so much pain in my heel, I seriously felt like I'd taken a few steps back in my recovery.  Probably didn't help, that I decided to wear a different pair of athletic shoes and I didn't put my orthotics in.  I regretted that decision as I walked in to work from my car.  I'm so sick of wearing running shoes to work- it's putting a serious damper on the work wardrobe. My pain was in a different spot, not directly under the heel but on the side under the ankle.  My PT told me it was the posterior tibialis tendon and he massaged it along with my plantar fascia on Friday.  We also talked that it might be the toe straps on the spinning bike that might be bugging it.  I was to test this theory today and see how tomorrow is.  Of course, today, my heel was bugging me when ever I stood up on the bike.  Grumble.  

Before spinning, I took a TRX class.  I know I need to add more strength training to my routine.  I just did weights with my legs and my arms and core seriously need help.    Wow.  My body feels like jello this afternoon.  I know that both the spinning and TRX are going to help my running in the spring. 

Looking at the positives:  PF is making me have to cross train.  WHICH. IS. GOOD.  I need it- I will come back a stronger runner.
Negatives:  I can't run and it's been 34 days since this whole thing has started. I am not a very patient person...can we be done with this?

Sunday, October 30, 2011

New role


Cheerleader.  Not something I usually do but I don't usually watch races, usually I'm running in them.  I found myself this past Friday cheering for my son in his first 5k ever.  We'd planned on running it together this summer when he wanted to start running with me.  I promised that after the Columbus half that I'd run it with him...I hadn't planned on not being able to run it.  I was a bit bummed to say the least. 

Earlier in the week, I'd been inspired by going to the gym and even though my heel had been hurting all day the darn treadmill called my name and I managed to run a grand total of.... 1/4 mile.  Woo hoo! Limped the whole time and called it quits after 3 minutes.  I felt like such a loser.  Some chick was doing a run on one of the other treadmills and was going at a decent clip (although I'm sure I could have run faster if I were healthy) (I can't stand that I'm so competitive) and had to walk to the bike.  Grrrr.  The bike and I are not friends.  It sucks.  Anyways, the next day my heel was hurting like crazy again, so lesson learned...I'm not going to be able to run a 5k in a few days.

Back to the race.  It was a perfect night for a run!  damn, PF sucks!  My dh was out of town and even if I could run it no one was around to watch Buster so I guess it was meant to be.  Our friend, Kevin, was going to be running it with his oldest son (and classmate to Cub) so we planned that Kevin would run with the boys.  Thanks, Kevin!  Cub had dressed up as Harry Potter in his quiddich robe/uniform, we decided that running with a broom might be problematic.  A lip pencil made a wonderful lightning bolt scar to top it off!  We got there with plenty of time to get his packet, potty break, stretch and to be in a children’s costume contest.  There were some adorable costumes- I am just not creative. That and I never give myself or the kids time to design anything!  So time to go line up, saw some of the regular locals and could guess who was going to win (and they did). 

After they started, Buster and I walked back to the finish line, and it was getting a bit chilly so we went back to the car for about 15 mins. Buster loved it since he finally got to pig out on his candy that he’d gotten from a friend at school.  I managed to munch on a few candy corns as well… must remember that I’m no longer running so no need for those calories.  I felt a little bad that we weren’t on the course but it would have been impossible to get back in time to see the end.  We headed back to the finish line after our candy fix, cheer on the first finishers and wait…Finally they show up, Cub is looking pretty tired but when he hears the music and us (I hope) that he was able to finish.  32:35.  Awesome job for a 7 year old!   They had a great spread of food for the runners after the race- good since the race was over supper time!  We hung out for a while long enough for the awards.  Cub managed to get 2nd place in the 0-8 year old age group!  His buddy got 1st place.  They both were super excited- no doubt both boys will continue to run for years to come!  It was bitter sweet- I wanted to run that with him but I so happy that he did such a great job! 
Now I have a goal:  Jingle Bell run, Dec. 3rd with Cub. 

On a completely different note:  Like my new design for the blog?  I could not for the life of me get rid of the brown box that went behind my title.  I tried all the templates that were offered to see if it would go away.  Nothing seemed to work, except for putting my own picture there.  It’s huge.  Sorry about that, really don’t need a huge picture of me, but I guess it does have my boys and me after a race so it’s fitting. 

Friday, October 21, 2011

Injury update

So the last I left you, I could barely walk after my half marathon.  My legs were shot, my heel was not happy at all with me.  I woke up Monday after Sunday's race and had to hop around the house.  I had a Dr appt at 1 so only a few hours of not moving around.  Here's a video someone posted and it's so true.  Totally felt this way.

Dr appt took a grand total of 15 minutes, with most of it me waiting for him to come in the exam room.  I told him that I thought it was plantar fasciitis and everything I'd been doing and about my race the day before.  His wife had run the full and was feeling just as stiff and awful as I was.  He basically told me to stretch more and that if I wanted a prescription to physical therapy I could have one.  I decided I might as well try PT and see if it would help.  I go back in 6 weeks for a follow up, if PT and stretching don't help he said he'd give me a shot of cortisone.  I've heard that it's extremely painful shot to get (especially in the foot- and I'm not fond of needles anyways).  So here's to PT!

PT people had an opening that day.  Score!  My therapist did the usual measurements for my ankle and calves. I always knew I had tight calves but I never know how tight.  Basically a normal ankle should have about 15 degrees of flexibility.  Both of mine were at 0 degrees!  granted that was a day after my 1/2!  So, after all the measurements, etc.  I got ultrasound to improve blood flow, a nice heel massage and ice. 
Went back on Wednesday, got to do all sorts of stretching and strengthening exercises.  Got warm up on the exercise bike- felt pretty good to do some cardio.  More ultrasound and ice.  Left feeling better.  No longer walking with a limp.  Ended up going to the gym Weds night to ride the bike since its better than nothing. I did 7 miles but man, my butt hurts still! 

Today, I braved not taking any Aleve and felt ok.  Not 100% but as long as a I walked slowly- only a little pain, but if I walked how I normally do- with a misson!- it still hurts.  I'm still walking more on the outside of my foot, since it acts up if I pronate.

GRRR this resting concept is awful!  What have you done when you can't run?

Tuesday, October 18, 2011

Race Recap: Columbus 1/2 Marathon part 2- the race

Boom!  The cannon next to the State Capital goes off and we're off.  I was in corral B (for the 1:35-1:45 estimated finishers) which was pretty close to the start.  We took off with the fireworks going off, church bells tolling.  It was quite impressive.  I keep nervously looking up where the fireworks were going off, afraid of getting singed by the ashes. (I know they have professionals who make sure that doesn't happen but I need something to worry about), my foot started to remind me it was not 100% happy (even after 2 Aleve).
1/2 mile mark (never seen that before) Carrie and I were right on target 4 mins.  I was feeling great.  I love running in big crowds as long as I'm not having to change my pace to get past someone or slow down.
1 mile 8:04.  Still feeling awesome, foot not bad, Carrie was to quote "not in her happy place".  So we separated a bit, I assumed she was just right behind me.
Mile 2-7:44 feeling great, ran past some DJ playing Pitbull, nothing like Mr. 305 to keep me going.
Between mile 3 and 4
Mile 3- 7:44 again, starting to feel a bit winded, pretty fast 3 miles ( 23:33), we were in Bexley so I took off my arm warmers and prepared to start looking for my family which we had planned to be at the corner of Maryland and some other street. (probably should know it- but I don't).  Ok- there is a water stop with people on both sides of the street, tons of cups flying around, avoided getting splashed. (In my my mind, I wasn't planning a H2O stop there) anyways made my way over to the left side of the road so I could throw my stuff at the fam- nearly cut someone off- sorry about that!  Then I see my mother in law and Buster with my dh's best friend, zipped over and throw down my arm warmers and was off again!  I didn't even see Cub or dh!
Mile 4:  8:05 Oh, heel, I'm sorry, was I ignoring you?  I feel you now...only 9 miles left...  Nice big Golden Lab was tied up in front of a house was barking furiously at all the runners- I just assumed he was cheering us on in "Bark".  I'm sure he was saying "go runners go!"
Mile 5: 7:55 Honestly, couldn't tell you what I was thinking here...on autopilot.
Mile 6- 7:53 there was a guy with a microphone screaming, "you trained for this", "so did you" "no, you didn't train" It was funny, headed under in inflatable start line and mat.  Yay, tweetmytime.com should I have posted an update for my friends- which they did!  So cool.  Anyways, 10k in 49:06.  Not bad, considering my PR is 46:45.
Mile 7- 8:21 Feeling sluggish, heel is bugging me, not happy...oh, I have my Cliff shots- i should probably eat those now!  and note to self:  practice running and eating them next time. 
Mile 8-8:25 still trying to eat, drink water, only 5 to go, come on heel...
Mile 9- 8:12 I think this is were I saw dh and his bff, who actually go me me to look  and got to pose for a picture. Also around here, I was passed my one of my dailymile.com friends- TaraB.  She looked so strong and it was cool to have someone on the course to tell you that you're doing a good job! 
Mile 10-8:34  We headed in to German Village and the crowds were amazing.  I was feeling sluggish and I knew my foot was starting to literally be a pain.
Mile 11-8:58  2 more miles to go, I can do this, I've trained for this, I can do this, I hate plantar fasciitis, this sucks, I can do this, is that a huge pace group surrounding me and passing me, yup, I can do this, I wonder if I walk, if I'd be able to start up again?, probably not, must keep going...
Mile 12-9:15, only one more mile...I wonder how obviously I'm limping? my right side is getting tighter, calf slightly cramped up twice.  Where did this hill come from? Passed the start, getting closer to the end. 
Mile 13-9:05 ouch, ouch, ouch, must keep going, I've gone this far.  I can see the sign pointing the 1/2 milers to turn off.  I might have to hop in to the finish line, this hurts so bad...craaaap.Where the hell is the finish line?  At least its down hill, maybe I could just roll down the hill...
.1 53 sec.  Done!  I actually cried when I passed the line, 1 hr 49 mins.  shit- that still beat my conservative goal that I set myself this summer of 1:50.   My goal before getting hurt was 1 hr 45 so not too bad considering.  Got my metal, space blanket, water, goodie bag, saw dh and his bff on the other side of the fence.  I limped out to meet them.  Then I got a tweet from another friend on dailymile congratulating me on my time and pr!  Love Tweet my Time!  so cool! 

Had to hang on dh for support, since I could barely walk after I stopped moving.  Finally found Carrie, she was only 2 mins behind me!

What a race!  What a year!  Amazing what we've been able to do in a year. Last year this time we were running local 5ks only and our long runs were 5 miles.  I definitely want to do this race again.  The course was beautiful, the supporters were amazing and it's close by!

Now, time to heal the heel.  And for those of you who care, My dr told me to just rest and stretch and go to PT to get it fixed up.  So I will do that, since limping sucks. :-)

Monday, October 17, 2011

Race Recap: Columbus 1/2 Marathon part 1

Saturday my running buddy Carrie and I headed off to Columbus OH for the Nationwide Columbus Marathon and Half-marathon.  Not that it was too far of a drive, only an hour.  Managed to get in around 5 and go swing by the expo to pick up our packets.

They had little stalls for the bib numbers, which you just had to get in line for your bib, and then swing over and get your shirt.  For some reason, for the Half numbers 10,000-11,999 had a line that was about 300 people that winded its way through the expo.  All the other stalls were mostly empty...and guess what my number was?  10,840.  Crap, so we waited in line for awhile, people were getting out of line when they realized it was for the bibs not the shirts or they realized that their bib number was something else.  Eventually we got our bibs, then off to check out the expo.
  Maybe I got spoiled with the Air Force Marathon's expo, but I figured the Columbus marathon would be way better considering how many people run in it, but it was disappointing.  Not a lot there which was good on my wallet, at least.   We did like the One More Mile display.  I bought a shirt for my dh last month from them.  We had fun reading the shirts.   

Dinner of champions!
So after the expo, we decided that we'd stay in for dinner.  The idea of walking around Columbus with my heel reminding me that it hurt every (other) step (thank god for aleve) was not sounding appealing so Carrie brought spaghetti with her.  THE BEST IDEA EVER.  We warmed it up in the hotel restaurant and ate out in the lobby and people watched.   Some guy stopped to talk to us and told us the hotel restaurant had sold out of all pasta.  Score!

  Then we just chilled out in our room. One of my coworkers was running the full and is beast of a triathlete, came down and we just talked for a good hour.  She'd run Columbus a few times so I asked a zillion questions.  She gave me great pep talk helped me during the race.  Thanks Jenny!

Finally decided we should go to bed around 10:00.  Had the worst night of sleep possible...woken up by drunk, laughing people in the hall, dry heat in the room, potty breaks, finally it was 5:15 am.

Breakfast of banana and cliff bar and 1/2 cup of coffee, got out of the hotel around 6:30 and walked with the masses of runners the 3 blocks to the state capital.  I about threw up on the way.  I have a super sensitive nose when I'm nervous and we kept walking by Ginkgo trees- whose leaves smell like throw up when they've been step on. Anyways, coughing and gagging I finally got away from those damn trees.  So the first "mile" long portapotty line...decided to skip it and look for others.  We turned the corner and in a dark alley there was a whole bunch that no one had really discovered yet.  So, clean and no smelly porta potties are a good thing (especially if your nervous like me-see Gingko trees above)

We stretched (sort of) and listened to the band and waited before getting into our corrals.  My heel was feeling great.  Finally, we entered our corral, and waited to get started on the race.  Which I will post later...

Thursday, October 13, 2011

Pre race jitters


I posted my running log from dailymile so you could see why I'm worried...7 miles last week, none this week, only 19 in October!  My race is THIS Sunday. 3 almost 2 days away.  Am I ready? Well... maybe...If anything I need a confidence builder, a good strong 3 mile run where I feel great. But I can't.  I can't risk my foot hurting again.  Tonight, I feel the best I have felt in 2 weeks.  I have to confess, I've been taking Advil and my running buddy told me to try Aleve instead- popped 2 of those suckers and I'm feeling way better!  I'm such a dork- I hate taking medicine and Advil hadn't been working so I gave up instead of going stronger!  It could be resting and ice and now Aleve... anyways, as much of a confidence builder as I'm going to get! 

So as for my injury report: seem to be on the mend.  Yay! and if I'm not, trusty Dr. appt on Monday to fix me up.
Edited this part below- photo uploader would not work last night!

What to wear? What to wear?


Can't wait to wear my new running skirt (see previous post for link).  Also, my newish brooks Run Happy shirt.  I'm hoping I'll be happy. My only think I'm kind of worried about is the arm warmers- since I use an armband for my iphone and if I want to take the warmers off it's going to be tricky.  Good thing start time temp is going to be 32 degrees!  Brrrrrr.  At least I won't be able to feel my feet the first mile!  I'm wearing my CEP compression socks that have brought me PR's every time I wear them- and I'll PR on Sunday (as long as I finish!-since it's my 1st 1/2)  

Injury update parte deux:  Heel felt good again this am with taking Aleve before going to bed, started hurting again during the work day but not as bad as before.   Doesn't help I'm on my feet all the time for work!