Running into June - May 30-June 5

[Susan Otcenas]

Thanks for all the support and suggestions, ladies! I'm trying to be good about stretching. Does anyone use trigger point? A gal in my office swears by it.

It's been two days, and it's still tender on the left heel with each step. I see lots of swimming and riding in my future while this heel heals. ( ) I'm just hoping that my coach doesn't suggest aquajogging. Gal in my office had to do that for months with a stress fracture (and again this year with tendonitis) and she says it's mind-numbingly boring.

Anyone use Superfeet? Coach is recommending I get some for all my shoes. Likes or dislikes?

[OakLeaf]

Does anyone use trigger point? A gal in my office swears by it.

Oh definitely. All the stretching in the world won't keep a muscle and fascia from knotting back up unless you release the trigger points.

The reason for rolling your feet on a spiky ball/spiky stick or walking on pebbles is to work out the trigger points in the foot muscles. My feet were FULL of them when I started. Deep trigger points in the calves can be responsible for Achilles pain, something I'm still working at as well.

Remember that it's just as important to address the cause of the trigger points as it is to work out the ones that are there. Mostly they're biomechanical - shoe fit and/or running form.

Anyone use Superfeet? Coach is recommending I get some for all my shoes. Likes or dislikes?

I've used the green ones in the past, and they gave more support than anything other than custom orthotics.

Now.

I'm one of the ones who is SLOWLY transitioning to less shoe, and although it will take me a very, very long time, if ever, to be fully ready for barefoot, I'm a HUGE believer based both on my history and on the problems that have disappeared as soon as I started strengthening my feet and hips, and removed the orthotics.

Strengthening your feet can help prevent plantar fasciitis. Although this doesn't necessarily mean going barefoot all the time, it does mean making time for barefoot exercise - running, walking, yoga and/or targeted foot exercises.

ETA:

Here's what the Chi Running site has to say about PF.

Here's a recent piece from Running Times, suggesting that diminished blood flow from - you guessed it - wearing shoes, contributes to PF.

Also, a few weeks ago I invested in one of those ProStretch blocks, on the recommendation of a PT. You can get just as effective a stretch without one, but you do have to be more conscious of doing it safely and effectively. It's true $30 is way too much for a louzy piece of plastic , but just putting that thing behind my couch means that I get on it two or three times a day, which is a lot more stretching than I was doing before.

Good luck - and heal up fast.

[limewave]

I started to have a problem with my left heel and my doc said it was my achilles tendon. I worked really hard on stretching it the next two weeks and rolling my foot on a tennis ball when sitting at my desk. That seemed to take care of it. Hope your heel feels better soon!

I just got back from an interval workout. I have not been keeping up with my running as I had hoped. In fact, I was supposed to ride today but the weather isn't cooperating.

I'm training for a couple of mountain bike races and I've been focusing on training in my Heart Rate Zones. I transferred the same idea to my running today.

1.5 mile w/u
2 - 800 meters @ zone 3 (HR 160-168)
2 - 1200 meters @ zone 3
1 - 1600 meters @ zone 3
6 - 100 m @ 90%+ (over 185)
1 mile c/d

[Susan Otcenas]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!

[OakLeaf]

Yay!

[Veronica]

That's awesome! But did you seriously think you wouldn't do your best?

Veronica

[GLC1968]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!

Awesome! (I knew she'd do it! )

[GLC1968]

Colby - great VFF photos!

I have totally been blowing off my runs lately.

Last night, I forced myself to go after work. Since it was raining and I got a late start, I gave myself permission to go a shorter route. It actually worked out well because I got to take my GPS that direction and previously I had no idea how long it was (mostly paths - can't map it!). Turns out, it was just over 2.5 miles, so not bad. I was feeling a few aches and pains most likely due to avoiding running lately, so it's probably better that I went short. I've got another sprint tri on Saturday, and then after that, I'm going to be working on ramping up the distance again. I think I'll start with runs slightly shorter than 5K three times a week and work back up to my previous volume. I'm also adding more barefoot back in now that it's warming up (sort of!).

I did measure the paved path loop around the pond near my office and it's 0.33 miles. If I can avoid the goose poop, it'll be a GREAT way to condition to barefoot in a somewhat controlled environment.

[colby]

I talked my friend Jill into being my runner on Sunday. So, we'll be a relay team instead!! No DNF! That makes me so happy. And, it ensures that I'll actually race my two events to my best ability.

Yay!!

Awesome!!!

[Jolt]

Short barefoot trail run today. The only uncomfortable part was the first section of trail that is made of crushed stone embedded in hard packed dirt--I'd like to know whose brain fart it was to use that material when they re-did that section...

[kacie tri-ing]

I have a nice 13.1 mile run planned for sunday (after a swim and a bike) in Lawrence, KS. My bib number is 595, and the website is www.ironmankansas.com if you have any desire to check up About to get on the road!

[OakLeaf]

Good luck Kacie!

[colby]

Looks like Kacie's on the run. Go, Kacie, Go!!

TOTAL SWIM 1.2 mi. (44:20) 2:20/100m - 1266 (overall) / 55 (AG)
TOTAL BIKE 56 mi. (3:15:41) 17.17 mph

TRANSITION TIME
T1: SWIM-TO-BIKE 2:33
T2: BIKE-TO-RUN 1:43