Training for my half while dealing with my PF

It's been no secret on here that I have had a few health issues this past year.  Blood clots in left calf, Thyroid Cancer, and now PF...Plantar Fasciitis.  Here is a brief description of PF:

Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.

Causes, incidence, and risk factors

Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult.

You are more likely to get plantar fasciitis if you have:

• Foot arch problems (both flat feet and high arches)
• Long-distance running, especially running downhill or on uneven surfaces
• Sudden weight gain or obesity
• Tight Achilles tendon (the tendon connecting the calf muscles to the heel)
• Shoes with poor arch support or soft soles

Plantar fasciitis is seen in both men and women. However, it most often affects active men ages 40 - 70. It is one of the most common orthopedic complaints relating to the foot.

Plantar fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. On x-ray, heel spurs are seen in people with and without plantar fasciitis.

Symptoms

The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.

The pain is usually worse:

• In the morning when you take your first steps
• After standing or sitting for a while
• When climbing stairs
• After intense activity

The pain may develop slowly over time, or suddenly after intense activity.

Signs and tests

The health care provider will perform a physical exam. This may show:

• Tenderness on the bottom of your foot
• Flat feet or high arches
• Mild foot swelling or redness
• Stiffness or tightness of the arch in the bottom of your foot.

X-rays may be taken to rule out other problems.(Source PubMed Health)

There is lots of information out there for you to learn more of this condition.  If you ever start having any of the symptoms please act on it immediately.  It wont go away.  There are lots of things that help with this condition but calling your doctor early on is important.  Some cases are so bad that it could lead to surgery.  Although I hear that is the worst case.  I want to share with you the things that I have done to deal with this.  It's not been easy but it helps.  It's not going to go away over night either.  It can be 4 weeks to months even a couple years before you feel better from this.  I have personally been dealing with this for about 4 months.  I did go to my family doctor who then referred me to a Podiatrist. I did the cortisone shot, which relieved a lot of my pain but for only a couple days.  He fitted me for orthotics and had me do physical therapy for about 7 weeks.   My podiatrist said that I could continue to run until I couldn't stand the pain.  Actually it's a little tender when I run but not too bad.  Here are some of the things that I have done to help make this PF a little more bearable. 

1.  Stretch...A LOT through out the day but especially in morning before you get out of bed, and before and after a run.  

2.  Ice several times a day especially after a run or workout

3.  Taping my foot before a run or if I'm going to be on it all day

4.  Rest as much as you can

5.  I use the boot regularly especially while watching tv

6.  The Strassburg Sock at night while sleeping
7.  Advil and an inflammatory
8.  Massage your foot, Achilles area, your calves
9.  Foot exercises to help strengthen your foot and ankle.  Some that I do are writing the alphabet with your foot, placing a hand towel on the floor and squinching your toes to pick it up, gentle calf raises, and standing on one foot to balance.
10.  Getting fitted for orthotics 

Just a few other things I do for my comfort is I try to not walk barefoot unless its in the house on my carpet.  I try to wear my tennis shoes with my orthotics the biggest part of the day and I don't wear flip flops unless its SuperFeet the no flip flop flip flops.  But mostly I just wear my tennis shoes.  

Yes, I do all these pretty much everyday several times a day.  It's like having a part time job!! Seriously!  I think most of all it's just annoying.   I am in the middle of training for my first half marathon and so far other than just a little soreness while running, its not that bad.   I probably will take some time off from running after the half though.  Give it complete rest.  Maybe.  I know my PF isn't as intense as what some may have and I'm thankful for that.  But, nonetheless, it's been a long annoying battle especially with me trying to train for this half.  

Have any of you ever dealt with PF or any other foot pain?  If so, what were some of the things you did that helped you get through?

My 12 miler...

Have you ever had a run that started out okay but by the end you were just ready to lay down on the pavement and cry?  That was my long run Saturday.  Let me go back to the beginning of the week for a short recap of my schedule:

Monday:  30min Elliptical & Upper body

Tuesday:  5 miles in morning then 25min elliptical chest/back/abs pm

Wednesday:  All lower body

Thursday:  5 miles in morning then 25min elliptical tris/bis abs

Friday:  Upper body 1.5 mile walking puppies

Saturday:  12mile long run

Sunday:  3mile recovery

All in all it wasn't a bad training week.  I felt pretty good actually.  Then Saturday came and it was time for the long run.  My homie and I decided we would just do six out then back.  Going out wasn't bad at all.  My foot was taped and I felt pretty good with only a little soreness.  On the way back you could definitely feel that it was getting warmer.  Still, my foot was really doing surprisingly well and I was super happy for that.  About mile 7ish my glutes and hamstrings really started to feel pretty tight.  We stopped and I stretched those areas and my homie rubbed and stretched her shins.  She's been having a pretty hard time with shin splints =(  After we stretched we started back out but I had to stop another two times to stretch.  At about mile 10 was when I also mentally started going down hill.  I truly felt like doing this: 

 It took EVERYTHING I had to NOT lay down and cry!! It was the hardest and longest 2 miles ever!! Once we were done I felt like I could throw up!  I didn't but I wanted to!  As we walked back to our cars, ever so slowly, everything on my body hurt!! Once we said our goodbyes and headed back home I had a mental break down of what am I doing??  Why is this so hard for me?  What was different about this run for it to mentally get to me?  As I got home and got out of the car my hubby was there and could immediately see that I was not good.  He asked how the run went and I told him that everything on my body hurt and that I was mentally gone at this point.  I went upstairs and ran a all cold bath and put my sore body in.  I hate this part but love this part.  After sitting there and letting my muscles start to heal a little I couldn't stop thinking about those last two miles and how it had mentally got to me.  Once I was done with the cold bath I headed downstairs with massaging lotion and I went to town on both of my legs and feet.  I took about twenty minutes each on both legs as well as did some stretching.  Then I put my compression socks on and just laid there on the couch.  After about an hour I got up and went to take a nice hot shower.  Then I started feeling a lot better.  I wasn't hating my life and my legs didn't feel too bad.  I had a three mile recovery run scheduled for Sunday and thought I would just see how my body felt when I got up that morning.  As I woke up this morning I did feel a lot better and thought that it would do me some good to get back out there and just do my recovery miles.  I'm so glad I did!  

I guess there are going to be days that you just breeze right through your miles and then there are days that are just plain physically and mentally hard!  My day was yesterday.  After this coming week it will be time to taper and get ready for the big day.  I know I can do this....even if I have to crawl while crying to that finish line!! 

A little bit of everything today!!

Well we are finally back home from vacation and I am still trying to get back in the swing of things.  The girls start school Thursday, which by the way, why Thursday?  Two days and then the weekend?  Don't get it!  So it's been hectic getting them ready for back to school and all the things you do right before the first day.   But either way here is a pic of the hubs and my girls on the beach.

We got back into town Saturday evening and although it was a nice relaxing vacation it felt really good to be home.  We unpacked, grabbed some dinner, watched a little tv and then I was ready for my bed.  I had my long run I needed to rest up for.  Was so nice that my running buddy changed her long run that we usually do together on Saturday to Sunday so that we could run together.  Making it only one long run we didn't get to do together through this training session.  

Our run for Sunday was 11 miles.  I was a little nervous(as always) just from where we had been on vacation.  I had ran 3x on the TM and did an elliptical but that was it.  The TM runs were awful.  The workout room at the resort was very small.....I should have taken a picture.  They had two TM's with one of them not being very safe to run on.  Maybe walk but not run.  So the TM that I was able to run on faced a wall.  Like it was literally right THERE.  The room was hot! Hot! Hot!  I was miserable to say the least.  Where we were at I did not feel comfortable enough to run outside.  I knew nothing about this place.  And it was stinking hot and humid!  Anyway, so I was a little nervous to do this long run because I hadn't been out on the road to run in over a week.  The run itself was really great!!  I had no problem other than my stupid foot being sore!! When will this PF freaking go away?!?!  I truly took it easy on vacation and other than the TM runs I really babied my foot.  The run, like I said, was really great and it felt good to be back out there with my homie!  We ran 11.21 miles and other than the foot issue it was a good run.  Monday I did  bi's, abs, and shoulders.  For cardio I did a light 30min elliptical.  

Today's run was 5 miles.  I started at about 8:30 and even though it was a slow, slow run it felt better.  I taped my foot, took some Advil/Ibuprofen and didn't have much problems.  The weather was absolutely GORGEOUS!!! 59 degrees it was!! Here are a few pics from this morning.  

How gorgeous is this?  I love it down here!  These pics were taken at my turnaround point. 

So I want to take a few minutes and tell you about my new shoes!!

These are the new Brooks Glycerin 10!  And I love them!  I also purchased back in the early spring the Glycerin 9 and loved them also!  These are just what my feet needed!  They give enough room at the top and are cushioned underneath and truly give my feet the support that they should have!  I have ran two of my long runs and four shorter runs and have had no problems at all.   They are light, roomy, and  wonderfully cushioned!  Perfect for my right foot with the Plantar Fasciitis.  I love them so much that I purchased a second pair in a different color so that I can alternate them.

So what are your favorite pair of running shoes and why?
Also, where are some of your favorite places to run?

Monday Pics

Just a quick post with a few pics.  We are on vacation and let me tell you....it feels good to slow down.   I have enjoyed sleeping in, catching up on some of my favorite blogs, laying out and watching the girls play at the beach and swim.  

I have still been taking care of this foot!! 

And really relaxing with my guy has been nice too!!

This vacation really couldn't have been at a better time.  We have had a very crazy summer with, for whatever reason, very hectic schedule from the moment school let out.  The girls will be going back to school the week we get back and that means back to a routine.  I have stated it before that our family works and functions when we are on a routine.

Also, I wanted to add this to my last post and for whatever reason couldn't.  The morning before we left I had went out to run my 10 miles so I didn't have that hanging over me on vacation.  As per usual I get so nervous about my long runs so when I woke up that morning I just got on Pinterest and wanted to find a motivational quote on running and the very first quote I came to was this.

Love it and it was and is so true!!

Double digit run!!

This is going to be a fairly short post due to being on vacation!! Yay!! Normally I do my long runs on Saturday but with getting ready for vacation I decided to revamp my week and two of my long runs.  I didn't want to have two long runs over my head while on vacation.  So I ran my double digit run of 10 miles bright and early the day we left.  This run was awesome!! The weather was perfect and everything just felt great!! I was slow....of course!! But I didn't have to stop other than at the turnaround point and that was long enough to get some water and take a GU.  I was soooo proud of myself for actually running for 10miles and still feeling good at the end.  

While on vacation I have a few 3 and 4 milers planned so that won't be too bad.  Other than that I plan to catch up on some rest and relaxation!! 

Sucking wind...

Today's scheduled run was only 4 miles at a decent pace.  The weather was pretty decent temp wise but the dew point still a little high for my liking.  I went to this park that has a mile loop and has little rolling hills.  It's not my favorite place to run but thought it's been a while so why not?  You know from the get go if it's going to be a decent run or not.  I knew from the beginning that it was going to take everything I had to run this morning.  Not sure why because I felt pretty good and felt like I was ready.  However, once I started I knew it was going to be a struggle.  Minus my stops at the car for a drink I finished my 4.03miles in 47:16.  My average pace was 11:44 and that felt hard!  It's days like this that I constantly think like this...

But anywho it's done!! On tap for tomorrow is legs and elliptical then Friday being my long run of 10 miles......Oh boy!! On a good note I did get a pair of these today!

These are the Brooks Glycerin 10!  I have the Glycerin 9's and LOVE them!  

Also just a quick update on my foot.  It's doing better.  Not where I want it to be but it is getting better!  I can't wait for it to be back to normal that is for sure!  

So just a few questions:

1.  What do you do to get through a tough run?

2.  What, if anything, can be done for sucking wind?

3.  Should I be concerned with my pace and time right now or should is getting out there and just doing it good enough?

One step at a time....

That's one of my running mantras...One step at a time.  Saturday was my long run of 9 miles.  I always get nervous when it comes to my scheduled long runs.  I tell myself all sorts of things to be positive.  Such as....One step at a time.  It's only 1 mile more than last week.  No pressure you can do this.  It's usually the last 2-3 miles that I lose my train of thought and then start having self doubts.  I need to get better on the mental part of all this!  Any suggestions out there?

So, as per usual, alarm clock goes off at 5am.  After getting to bed late due to going to a concert the night before, I really thought I would be dragging.  But, surprisingly I wasn't at all.  I got up got my things together, drank my coffee, ate my banana, grabbed my G2 for after the run, my huge water bottle which I carried the whole time, my gu, and my inhaler.  We stopped at mile 4 and took a gu and drank some water and stretched.  It was by far the muggiest and warmest weather that we had ran in so far this year.  The only thing we had going for us was that it was overcast.  After we took our gu and water break we headed back out into a nice steady pace.  At about miles 5 and 7 we took another short water and stretch break then finished out the last 2 miles.  Though I really don't like to stop,  even if it is for just a min., we both were glad we did considering how hot and humid it was.  My foot did really well and didn't really bother me till closer to the end.  

Once I got home I took a quick ice bath then iced my foot and then put its brace on.  My body was just completely beat!!  I felt good but my body just felt drained from the heat and humidity.  

What do some of you tell yourself to get you through a long run?  Also, what are some things you do a couple days out to prepare for your long run?  Example:  hydration, food, rest?