Saturday, January 30, 2010


The wind chill was 2 degrees when I left for my run today, fingers and toes never warmed-up, I hardly perspired but it was a good run. I felt my hamstring a little bit near the end so I slowed the pace and it felt good. I have been taping my right foot for the plantar fasciitis and there are no problems there (I feel like Rain Man and his "serious injury book"). JoAnne and I are off to the organic food store now for oatmeal,pancake batter,apple cider vinegar etc.

Thursday, January 28, 2010

Nagging heel pain

I am still having a little heel pain in my right foot from (self diagnosed) plantar fasciitis. It does not hurt when I run but does in the morning when I first get out of bed and I am more aware of it the day after running. Today when I got out of bed I taped the bottom of my foot with 1" wide adhesive tape as suggested here ( It felt great all day, I came home and went running. I could not feel any difference with the tape on while running and/or stretching afterwards. I came home sat at the computer for half an hour, got up and no pain. I am cautiously optomistic that this may be the cure! I plan on taping my foot again tomorrow morning. Hoping for the best.

Running today was great until I turned around into the wind, the weather site said we were having 21 MPH winds at the time I was running. I shortened my walk interval to one minute after running three minutes. With this run/walk interval my overall time is very close to the same time as running with out the walk breaks. Next week my half marathon schedule calls for a four mile run, I am anxious to see if my pace stays the same as my distance increases.

On the no run days, I am up to 45 push-ups and 58 sit-ups, those last few push-ups in the last two sets are tough!

Sunday, January 24, 2010

Cross train

It is 32 degrees with the wind chill (I can't figure out how to insert the degree sign :( ) but it isn't too cold so I went for a bicycle ride. My wife got me a pair of Manzella running gloves with the nylon over mitt for Christmas and these worked great to keep my hands warm. I am wearing these in the picture at the top of my blog. I still have an on and off again pain in my right heel so I am not running any more than the half marathon plan calls for. Today I might also do my non-running day exercises because I am attending a professional buyers diner meeting tomorrow after work which is when I normally would do that routine.

Here is a picture of my dog, Reba, after going for a walk in a recent snowstorm, she just turned 13 years old!

Friday, January 22, 2010

One of the reasons I run.

It was beautiful yesterday, the sun was shinning, the temperature was 40 degrees and the sunset is later so I opted to run in the parkway instead of the streets. I dashed home, changed into my running clothes (had them all layed out) and went to the Lehigh Parkway. As I ran my usual 5k course I was enjoying the beauty of the park and thinking that this is one of the reasons I run. To be able to enjoy a trip around the loop, gliding along and feelin fine! Another bonus is all of the other runners doing the same thing, lots of company.

I am ready with a good base to start my half marathon program next week, as I increase my weekly long run I intend to add an occasional bicycle commute to work for some (enjoyable) cross training.

Tuesday, January 19, 2010

Yesterday workout

After work I did my exercise routine. I am getting closer to my "ideal" one hour workout for non running days. First I start out with Tai Chi, the Yang style as modified by Chen Man Ching which takes about twelve minutes, this is a good warm-up. Next I do 25 to 30 minutes of stretching and Yoga followed by my 100 push-up and sit-up initiative (currently at 40 push-ups and 55 sit-ups) then I do 25 arm curls with 15 pound dumbells. Last night this all took about 58 minutes so I added a few repetitions of climbing the stairs. As I do more push-ups and sit-ups my workout will take longer than one hour and I may add pull-ups to my routine once I reach 100 push-ups and 200 sit-ups. On the running days I am running a 5k three times per week until the last week of January when I start training for the half marathon in April.

All of the above exercise is meant to keep me fit, I would also like to eventually run a marathon and complete a triathlon-stay tuned for more as I complete my journey.

Sunday, January 17, 2010

Off Sunday, runner's pouch give-away

Rest day today. I am in the process of writing down my non-running day exercises so I do not forget to do anything and to assure it lasts a full hour.

Check out the free give-away here,

Thursday, January 14, 2010


Today I ran from work to the repair shop to pick-up my truck. I am still using the run/walk interval that I intend to use for the half marathon. The run went well as the temperature has warmed-up to 41 degrees. I carried my work clothes in my back pack which weighed 15 pounds. I did not mind the extra weight but the pack bouncing around was a little annoying.

Tuesday, January 12, 2010

Plantar faciitis up-date

Today the dog barked at 4:30 AM so I bounded out of bed to see what was going on. She was just letting me know the newspaper arrived. Any hoo, for the last several weeks I have been very careful to stretch my feet especially the right one that I have the heel pain in. Well in addition to stretching several times a day by crossing my foot over my other knee and pulling my toes back I have been using a tennis ball to massage the sole and since the physical therapist at the new years eve 5k showed me the wall stretch for the achilles tendon/calf I have been adding that to my routine as well. For the last few days I have also been applying heat to the heel area. Today when I shot out of bed ready to confront whatever the dog was alerting me to I did not feel any heel pain! So let's see if I am over this (current), possible set-back.

Saturday, January 9, 2010

Exercise and run

Yesterday after work I did my non-run workout; Tai Chi, yoga, running stretches, push-ups, sit-ups, and foam roller. At work I iced my heel which helped my plantar faciitis after walking at lunch time. Just before leaving work I put heat on my heel and that helped allot. Today before getting out of bed I stretched my foot with a belt and put on a pair of new running shoes and I had very little pain in my heel-I think my old shoes may be the culprit! Today I ran on the streets again as the trails are too frozen, I am anxious to start my 13 week half marathon training later this month.

One of the changes I need to make is to tweak my diet a little so I can lose some more weight, currently I am at 204 lbs., I would like to be around 185 for the half marathon. I eat very well for breakfast-oatmeal, and during the day at work-fruit, vegetables, cliff bar etc and supper. My downfall is when I get home from work I always need a snack and I usually overdue it. I am going to try to do better.

Friday, January 8, 2010

Run on the streets

I tried to run in the Rose Garden, a park near my house, because I like to run on the cinder track so my joints don't take a pounding but the snow is still too deep. Also some of the frozen footprints are still present and they make your foot twist, a few years ago I got prima formis syndrom which is a pain in the hip from running on uneven ground (frozen footprints at the Rose Garden). So I am running in the streets until I have a clear path in the parks. I ran for 30 minutes using the 3 minute run 2 minute walk routine which is working well for me. When I run the same distance under similar conditions the run/walk interval produces similar times for me and I do not feel as tired after the run. I am still nursing my right heel pain-plantar faciitis-which does not seem to get much worse. I also went for a one mile walk yesterday at work.

Sunday, January 3, 2010

First run of 2010, looking back on 2009, goals for new year.

Today was my first run of the new year. As I was stretching I had a few thougts on 2009. 2009 was a good year and a tough year. It was good because I was healthy, kept my job and watched my daughter graduate with her master's degree and two weeks later get married to good guy from a nice family. I got to run in two races with my son. It was tough because my Mother and my Mother-in-Law are both ill and caring for them has taken much of my and my wife's time. Other than our mother's our family is doing well; healthy and all employed!

In 2010 I am looking forward to running in the lehigh Valley Half Marathon, this will be the longest running race I have ever entered-let the journey begin.

Goals for 2010;

  • Finish the half marathon in April.
  • Stay injury free so I can continue to run all year.
  • Continue to improve my diet and maybe-maybe cut back on the coffee :)
  • To weigh 185 by my annual physical in May.
  • Continue to help those in our family that need care.

Saturday, January 2, 2010

Ice Bike

My legs were still a little sore from the New Years Eve 5k so I decided to do a little cross training on the mountain bike. 25 degrees with a wind chill of 14 degrees. Afterwards my legs felt good so I am going to do some stretching and use the foam roller.

Bethlehem First Night 5k

My son and I ran in the New Years Eve 5k. I have not viewed the official times but when I entered the chute the clock showed 26:55. I felt good completing the run without any pain from my hamstring injury. Afterwards Ramon from Coordinated Health Care gave me a good stretch for my legs and showed me some stretches to do after running.