Last week before the PIG! gulp.

So, I haven't been blogging lately since our family schedule has been crazy.  I think we ate at home once last week.  Between soccer practices, games, and being gone a weekend, then guests the next weekend...you get the idea.  Ok, so here's what I've been doing for the Flying Pig (which is next weekend!!!!)

 

Pig training:

Last Sunday-ll miler which sucked.  I had been dreading it, since it was the distance I got hurt on in the fall.  I procrastinated on Saturday and finally ended up doing it on Sunday.  It was not a good run.  My hips hurt, my knees hurt, my heel (gulp) started hurting the last mile or so.  I was just happy to get it out of the way!  **Good thing** heel didn't bother me at all the rest of the day, so it wasn't plantar fasciitis- thank God!

Monday- Spinning class 20 miles with lots of hills.

Tuesday-  Multitasking day- Tempo run during soccer practice.  Did 5.8 miles at 7:50 pace. I'd started out for just an easy run, but I wore my Kinvaras, which always make me feel speedy. Plus, all the soccer moms watching me, made me push myself a bit more.  It was super windy as well, so good resistance training.

Wednesday- Spinning class, 22 miles, hills- a PR of sorts- burned 700 calories!  I say that- but I doubt it's true, since you can't put in your age or weight.  I like to use the calories to see how hard of a workout it was, since if you have low resistance but high mileage you won't get many calories burned.  you have to have high resistance and miles.  Normally, I try for 20 miles and 600 calories.

Thursday- Rest day- soccer practice and soccer game = rest day for mommy

Friday- quick 3 miler after work before getting the boys

Saturday- 2 rained out soccer games = extra time in the am for spinning class, 18.5 miles (586 calories).
Today- 12 miles on the trails with my running bud, Carrie.  Hips, knees felt fine, heel bothered me a bit the last 3 mile loop.  I've been using my spikey golf ball and icing today. Hoping tomorrow it will be fine, like last Monday.



Now, time for "Taper Tantrums".  This week should be pretty easy on the training.  Planning on Spinning on Monday, 3 easy miles Tuesday, off Wednesday, 2 on Thursday, off on Friday & Saturday.

Now, I get to worry about the weather on Sunday morning, the perfect racing outfit, and dealing with the insane time of getting up for a 6:30 am race time, which I have to drive an hour, etc.  I'm thinking a 3:30 am wake up.  Yuck.  Next year, hotel in Cinci.  

Plantar fasciitis has no mercy

 I hate to see anyone have to suffer through plantar fasciitis.  I can not imagine how frustrating it must be if you were on the U.S. Olympic marathon team and have to train through it.  It's so painful- not while you run but as soon as you stop.  Ryan Hall, I wish you a speedy recovery! 
 ryan-hall-has-plantar-fasciitis
If you don't know how fast he his...check out this video

But on a side note, it is good to see that even elite runners (like the rest us "normal" runners) get plantar fasciitis - and they have to do all the same things for recovery.   Night splints, golf balls, frozen water bottles, stretching, double checking with a MRI, shockwave therapy (that was next for me),...and you just have to wait.  There is no magic pill.  Most of the stuff I read while suffering through my PF said it would usually last no more than 4 to 12 months.  If you are a runner, that's an eternity!  Mine lasted 3.5 months then just went away one day. 

I still have twinges if I do too much, mostly just a stiff foot after sitting down for awhile at night but no pain.  I'm trying to make sure I cross train and not do too much running on consecutive days.


Speaking of training:  so far this week...

Sunday- 6.2 miles (treadmill)

Monday- 3.5 miles (treadmill- hills)

Tuesday- 20.4 miles spinning (legs were dead- bad workout)

Wednesday (today)-??  I wanted to run since the weather is great, but I have my first night of a running clinic and I'm not sure what to expect so I don't want to be wiped out- also probably need a rest day at some point.

Thursday- spinning night/or running- depends on the weather :-)
Friday- easy 3
Saturday- my first race of 2012- Harrigan's 5k. 

Yay! and Double Yay!

I had my Dr. appt today to see my results of my MRI.  Yep, I have plantar fasciitis but no stress fracture (which I never really thought I did) or anything weird (wasn't worried about that either).  The good news is that it hasn't been hurting now for almost two weeks.  My doctor wasn't surprised, since it is either the cortisone or it finally just went away.  I guess it just goes away quickly as it came in the first place. I'm still a bit nervous it will come back, so I will continue stretching like a mad woman and using my spiky hard golf ball on my foot. 

I went for a celebratory run with my new Garmin 405cx watch that came today in the mail!  I'm in love.  I have always liked to know my splits and between my old timex and mapmyrun app on my phone it's been kind of working.  I had wanted the Garmin for awhile but they are pricey and then with my heel, I figured there was no rush.  Someone posted that they had gotten one on Dailymile.com and I got curious again and looked around on Amazon.  The price seemed to have dropped since a few months ago.
http://www.amazon.com/Garmin-Forerunner-405CX-Sport-Monitor/dp/B0025UHKNS/ref=sr_1_2?s=electronics&ie=UTF8&qid=1327979812&sr=1-2

Yay for me.  It was super simple to set up.  You need at least 3 hours to charge it which worked out since I got it when I came home at lunchtime, plenty of time for it to charge, go to my Dr. appt, come back for a run!  It is really simple to use yet so high tech.  I loved to see my splits without having to be aware of where the mile actually was to press split on my watch....it just showed up.  There is a little runner guy that is supposed to be your ave. pace for your age/weight/fitness and it will show you if your pace is faster or slower than the suggested pace.  Afterword, with one little download from Garmin.com, my watch was talking to the iMac and voila:  stats galore!  Here's what my first run looked like.

Can you find where I stopped for a car? Hint: look at the blue part. So cool!

  I can only start to imagine what this means for my training....  speaking of....

I'm trying to decide between a 10k or another half in the beginning of May.  I was originally thinking the Flying Pig 10k again since I did that last year, I would only need 8 weeks of training which would give me some more time to build a base back up.  Or do I try for another half? There are 2 possiblities- the Flying Pig Half or the Cap City Half on May 5/6th.   I kinda want to do the half, since training would start in the next few weeks (but the mileage is still low) but I know it probably wouldn't be my best effort.  And, I don't want a repeat of PF...

What races are you doing this spring?  Any suggestions for running the 10k or Half? 

Feeling good!

So it has been 20 days since I got the cortisone shot and I think it's working.  It took about 2 weeks for it to kick in but for the last week I have hardly had pain in my heel.  I still have pain after getting up after sitting and at the end of the day. (of course, as I write this I get a weird twinge in my foot). But it has been much less- more of a reminder that I need to keep stretching.

I decided to run on it last Sunday.  I bundled up, waited for the football game to be on TV (since it was still snowy/icy- I wanted to run on the road- and around my neighborhood no one is out if a game is on).  Loaded my iphone with the new David Guetta songs off of itunes and map my run and took off running.  It's so nice to get out again and run in the neighborhood.  I felt great and just kept going.  I ended up running 5.23 miles!!!  Wow!  I couldn't believe it- I was more impressed that my pace was that fast.  I haven't run, really, in 13 weeks.  Unless you count the few times I went out for a few short runs.  I guess going to Spinning class 3 times a week can keep you in shape.  I was a bit nervous about much it was going to hurt later, but the heel felt ok. Not 100% but about 80%.   Just a bit stiff but not hurting.  Yay!!

Monday, my PT had me do something more exciting than ankle strengthing and stretching.  I got to JUMP! Nothing like a bit of plyometrics! My only problem was my quads were a bit sore from all the impact of running the day before.

Today,  I had to take a day off of work for my MRI that I scheduled before my "recovery".   I got to take the kiddos to school and then I decided to try another little run.  I did 4 this time.  My legs were frozen, esp. my thighs, which made them feel tight.    I guess that's what happens in 23 degrees!  Another good run, 4 miles in 35 mins.   Heel feels ok as of now.


Speaking of the MRI, I feel like a bit of a fraud now.  My heel feels better.  The MRI was to check to make sure I didn't have a stress fracture in my heel.  I can't imagine that I would and still be able to run.  Anyways, I guess I'll know for sure what's going on on Monday when I find out the results.  Then I signing up for some races! (in May and fall- nothing too soon)

In mommy land, my sons' school is doing craft beer fest as a fundraiser.  Got to love private schools!  (don't ask me where I work ;-) )  I can not wait for this!  I am a beer drinker.  Can't stand girly drinks or wine.  Well, maybe a killer cosmo that dh makes but that's it!  Anyways, if anyone is in the Dayton/Cincinnati area and loves craft brews here's a link to my friend KevBrews with the info and beer list. Yum!  BTW it's for adults only. For tickets: http://msdbrewhaha.eventbrite.com/

longest short week ever

Not much going on this week...just seemed to go in slow motion.  I had my dr. appt for my xray on Monday and the xray was negative so now I'm waiting for my MRI.  Of course, that requires approval from the insurance co. so I waited until Thursday to get the go ahead.  So now I'm waiting til Wednesday for the MRI and the follow up appt the following Monday. 
The last few days have actually been good, no real pain while walking just when I get up after sitting and at the end of the day.  Progress!   I've skipped wearing my night splint this week as well, since I never have a good night sleep and I don't have any pain in the am (until today-and it was minor).  I don't know what that means since PF pain is usually the worse in the am. I always assumed mine didn't hurt much in the am since I had the splint on.  I guess we'll see soon enough. 

My running partner tweeted this am that she hadn't run in 1 week. I'm totally jealous.    I got curious and I figured out that I have had this stupid heel issue now for 15 weeks, and I have "really" run since the Columbus Half so that's been 13 weeks.  Boohoo. :-( 

Speaking of the Columbus Marathon, today is the first day to register!  Here's the link http://www.columbusmarathon.com/. 
If you haven't run this and you live in the midwest.  It is a great race experience!  The expo wasn't great but the crowds and course are fabulous.  I WILL be running the half again this year. I'm going to wait to register for awhile- for obvious reasons. 

Time to get ready to head to a birthday party with Buster.  I going to get my workout scrapping the ice off the car.  I'll leave you with the picture Cub scratched out of the ice/snow.  He wanted the cats to have something to see out of their upstairs window.    

The Dreaded Cortisone Shot

As you probably know I've been trying to avoid getting a cortisone shot in my heel for plantar fasciitis.  Well, today was the day.  I really need to stop looking online about medical stuff since I freak myself out.  I read horror stories about how painful they are and I was dreading going and getting it.

This morning, I was flip flopping from "maybe I should cancel" to "hell with it, let's get this sucker done!".  So when it's finally time for me to go in, and I'm sitting there waiting, I was poking at my foot trying to find the most tender area and nothing- felt pretty good- really weird...it was killing me all am and now nothing.  So, when the dr came in and did the same and nothing, a bit tender but not super ouch.  Finally found my most tender spot, right in the middle, oh joy.  Before we did the shot though, I told him I really didn't want to do it and we talked about my newly found allergy to dexamethasone.  He was a bit concerned about it too.  He gave me some other options, such as a steroid pack that would require me to take a pill for a week then you have to be weaned off of it or NSAIDS-which i've been doing.  The shot would be in the same family as dexamethasone but since I only had a skin rash, the chances of something too serious probably wouldn't happen.  So....what did I chose?

Doesn't look like much, does it?

That's right, I'll already prepared to do it.  I just want to be done with PF so I can get back to running oh, and walking around work w/o pain!    So, he numbed up my foot,  took out the long needle- and the rest is history.  Actually my eyes were closed.  It wasn't as bad as I expected, he went from the bottom instead of from the side which (i read online was how must drs did it).  It was like a normal shot just longer- felt like 2 minutes but it probably was 30 seconds. Another way of explaining it would be like after being outside in the snow and having a pretty cold foot, taking off your shoes and stepping on a hypodermic needle.  Natural childbirth was worse but this wasn't fun either.  The only thing he said was that I'd have some residual pain from the needle for the next few days.  I was free to get back to running when I felt ready.  It's only been a few hours and I feel good.  Time for a run!

Edited:  It's been about 10 hrs now and I'm still feeling pretty good.  I'm kind of nursing it a bit, trying not to walk around too much. Definitely feeling like I have a bruise on the bottom of my foot, but no PF pain.  I was worried that I'd get a cortisone flair but nothing.  Thank goodness!

So today ended up being a good day after all!  

1. PF pain feels better (fingers crossed)

New Mizuno Wave Rider 15 plus Chester

2. I got new running shoes! Love Mizuno Wave Riders- and love the new cranberry color! My little reward for being brave at the dr's office. Plus, I'm so sick of wearing my old ones (didn't help I never liked the pink on the old ones- I know, I shouldn't care- but after wearing them day after day to work- I hate them!) But now, I shouldn't need to wear running shoes 24/7 so red running shoes are ok.

I don't need motivation! Don't worry

3. New Runner's World in the mail!

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!

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! 

  

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. 

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. 

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

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. 

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?

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!) 

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? 

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?

Plantar Fasciitis be damned!

My big race that I've been training for is next week!
I signed up in April for the Columbus Marathon, got my hotel room at the start line, planned out my training for 13 weeks.  I added weight lifting to my routine, cut down on zumba, convinced my running partner to sign up, my dh and kids are on board to travel the race route to cheer me on, got my adorable running skirt (and actually test-wore it so it's definitely a go), I've run training races (doing surprisingly well- I might add!) now we're down to 10 days away.

Then came my 12 mile run last Sunday

I had a great 6 mile run, but my heel was starting to bug me, it wasn't too bad so I figured I'd ice it later.  Well, let's just say it kept getting worse by Monday, I was limping around work.  I iced when I had a chance.  After work I ran drove to the running store in the area that carries the Strassburg sock.

(NOTE: I am an internet hypochondriac when it comes to running injuries but I do realize I have all the tell tale signs of Plantar Fasciitis.) I am following all the recommended stuff:  ice, stretch, Advil, wear shoes at all times w/ support (I have custom orthotics in my shoes already), night splint.

So this sock helps pulls up on your toes and helps you stretch your plantar fascia (tendon on the bottom of your foot that attaches to your heel) and your calf.  My running partner swore it helped her with it. I tried it for 2 nights, had to take it off after a few hours since it was pulling my toes which was pushing in my big toe nail- I don't need an ingrown toenail on top of this injury.

Took a "test" run around the block on Tuesday (managed to feel pretty good after 1 mile-so ended up doing 3.5 miles), then more pain- I'm not talking the typical hurts a bit after getting up but loosens up, but ouch every step on Wednesday.  Went out Wednesday to my fav Target and got another Night Splint, this one is cheaper, doesn't make my toes dig in to my flesh and pretty comfortable.  Felt great with my first few steps this am, then about the 10th step it hurt again.  Damn. Damn. Damn.

Anyways, as much as I shouldn't have, I ran again today.  I tried KT taping.  I did 3.5 again, but this time it didn't really ever stop hurting, it just wasn't stabbing pain but dull- it was hot outside too, so generally a crappy run.

My logical side says well, duh, Heather, take time off- a few days won't be too bad. I'd tell my running partner that- in fact I did, since she's been sick.  But my illogical side says " You have a race next week- you can't take too much time off- at least keep in shape!"

And YES, I did call the Dr. but I can't get an appt until Oct 17th- conveniently the day after the race. 

So, I here I am, ready to race,  I've been waiting how long for this race? Now I'm wondering if I'll finish...I could cry.  I've never thought about dropping out of a race before, and I'm definitely going to start it but I think my goal time of 1:45 is probably going to be a goal for next year. 

So, what would you do?  Start it and try to finish  or  rest and try again with another 1/2?

PS- I'm not sure what happened with my title...looks like dog poo on the grass!  I'll figure that out at somepoint! :-)