Cold

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.

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 (heelspurs.com/tape.html). 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!

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!

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.

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.

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,


http://enduranceisntonlyphysical.blogspot.com/

Intermodle

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.

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.

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.

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.

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.

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.