500 miles for the year.

Last night I went for a 2.5 mile walk which puts me over the 500 mile total for running,walking and bicycling as follows:

Running 280
Walking 121
Bicycle 101

The above totals are a little light, I am finding out, since I got my Garmin Forerunner 305 last week. Some of the trails I run/walk/bike I estimated on the low side.

I am the caretaker for my elderly mother. Last night I had to admit her to the hospital and did not get home until late and almost missed my planned walk. However JoAnne said she would go for a walk with me and saved the day! When I woke up today I had a little pain in my back which may have been from trying to pick up my mom last night. I did my Tai Chi, including the warm up and afterwards I did a quick Yoga for runner's routine; back feel fine! Although Tai Chi took me 7 months of 2 to 3 sessions a week at class it was worth it. As a fellow Tai Chi practitioner once told me "it is a good thing to own, once you learn it you have a valuable skill for life"!

Plantar Fasciitis-What has worked for me.

I have been suffering from Plantar Fasciitis to some degree for a year or so and I believe I may have been healed as I have not had any pain or discomfort in the last two weeks. I have continued to run during the entire period and have continued to run in the same shoes-Asics Gel Fortitude 3 & 4.

Here is what I have been doing for relief from Plantar Fasciitis;

1) Keep mileage record on my shoes and stop running in them after 350 to 500 miles.

2) Use ice after runs.

3) Trace the alphabet with the toe of each foot every day.

4) Cross knee foot stretch.

5) Stair stretch.

6) Pick up marbles with my toes.

7) Put a 2x4 under the foot of the bed.

8) Stand for 10 minutes on a slanted board to stretch my calves.

9) Wear socks to bed to keep my feet warm and blood circulating.

10) Use a foam roller and the Stick on my calves.

11) Massage the bottom of my foot.

12) Daily Tai Chi, first thing in the morning as a gentle stretch.

13) Stretch feet before getting out of bed.

14) Roll golf ball on the bottom of my feet.

15) 10 minute warm up before running.

16) Discontinue use of any shoes that gave me any discomfort.

Even though I feel fine now I am doing the above activities as a preventative action. If anyone needs an explanation on any of the exercises let me know and I will go into more detail. If you are having any problem with Plantar Fasciitis I hope this post can help you.