Iron Strength workout

Yesterday was a non-running, strength training day. Since I had taken off from work I had time to walk with JoAnne before she went to work, then I took my car in for some work (had to leave the car until Wednesday ) and returned home. Iron Strength workouts start with foam rolling (sometimes I use The Stick), a warm-up and then two sets of the actual workout.


The weather was fine so I decided to use the bicycle for the warm-up. First I used my foam roller for about five minutes or so and then I rode the bike on my favorite run, the private lane, which takes about twenty minutes. Then I changed to my indoor exercise clothing and did the first IS workout from the book. I am only doing five to ten reps and only one set until I become adjusted to the program-I'm such a wimp! After I complete one set I do my twenty minute yoga routine and I'm done; about one hour and twenty minutes. I am hoping this workout gives me more muscle balance and reduces injuries and maybe even help me run faster.

The Stick and the foam roller saved my training!

A few weeks ago I strained my calf muscle and was worried that I would not be able to keep up my mileage for the May 1 half marathon. But with regular use of the Stick ( as shown in the picture ) and the foam roller I was able to complete the 7 mile training run with our group today. I had a similar injury last year just before entering a half marathon and at the race expo there was a vendor selling "sticks". The man gave me a demo while talking to me. I was leaving the expo and felt so good I bought one and have been an avid user ever since. If you have not seen one of these tools go here www.thestick.com/

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.