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| Bucket List Race |
For years I've wanted to run this race just for the medal! But, for one reason or another, this particular race eluded me. Yesterday, I checked it off my bucket list and got a surprise to boot.
Overall, it kind of reminded me of Goofy. It's a fun race, filled with creativity and excitement; especially at the start and finish line with all the wonderful costumes. Interesting thing is I didn't take as many pictures as I normally do at a fun race. I guess I was having too much fun helping my friend Nada take her pictures; pointing out my favorite costumes, gathering folks for group pictures, or just catching up with old friends.
Before I knew it, the race started and off I went to run on my old training grounds.
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| Beach Run |
For the first 3 miles, my mind wondered on the past and the future. I thought about the last two weeks recovering from strained leg muscles that forced me to stop running and start practicing yoga twice a day, massaging, soaking, icing my soar tendons. I thought about how I was feeling pleasure for having
escaped my life's reality, for being with my friends, and for breathing the fresh ocean air. I
was also feeling a bit anxious for the hard work I am expecting to put
in later in the run, for the to-do list that awaits me after the race and the next.
But by the time I got to mile 4, my mind changed from unstable state to awareness. You see, by this distance, the race switched from asphalt and cement to sand. And there is nothing like a little beach run to put things into perspective.
Mindfulness at the Beach: Life is Breathe. Breathe is Life
The breath is like the waves of the ocean that helps circulate the water so that it does not become stagnant. Therefore when we pay attention to the breath, we are brought into being present.
Generally, when I think about the past or future, my mental state becomes congested. I know past events are gone, and the future is yet to happen.It is in the present that I can be in my life. The present is the joystick, controlling the moment, and thus the direction my life takes.
Being with my breath is the most effective way of being in the present. It completely connects me with reality - and mindful running.
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| The Magic Golf Ball |
There comes a time when everyone must slow down and listen to their body! My time is now.
Last week, after my #2 Dopey Test Run, my feet hurt like the dickens; especially my right. When I looked up potential causes, I realized I was suffering from over worked and tight muscles. In other words, the beginning symptoms of Plantar Fasciitis.
What is Plantar Fasciitis?
Plantar fasciitis is a very common kind of tendinitis — especially in
runners — but instead of a tendon it’s
the plantar fascia of the foot that’s inflamed and/or degenerating.
The plantar fascia is a rope-like band of tissue with almost no elastic
properties that stretches along the bottom of the foot. If the arch is
over-stressed the fascia will not stretch, instead it will pull away
from the attachment site at the heel bone.
The classic symptoms of this injury are more pain with
the first steps in the morning and when you first stand after sitting
for an extended period of time, or at the beginning of a run. During the
initial stages the pain subsides after warming up but in the chronic
cases the pain can progress beyond the initial steps of a run to a
constant ache or sharp pain.
One of the more common causes of plantar fasciitis is tight calf
muscles. If there is not enough motion in the ankle joint due to a lack
of flexibility then there will be extra strain on the fascia which may
lead to this injury.
Foot type and how the foot functions can also play a
significant role in this injury. The two extreme foot types—flat feet
and high arched feet. I am a high arched individual.
Do-It-Yourself Remedies For Plantar Fasciitis
In addition to stopping or reducing running, I completed this daily regime until the pain subsided.
- Ice: For the first 48 hours post-injury, ice for 20 minutes at
a time every 3-4 hours.
- Frozen Ziploc bag: it allowed me to re-use the bag.
- Roll a frozen water bottle under the arch: be sure to stretch first then roll out the arch for 10 minutes; you don’t want to stretch the tendon when it’s ice cold.
- Freeze a golf ball and massage the fascia: roll the
frozen golf ball under the foot, starting from the front and working
your way back. Put good pressure on each spot—the medial, center and
lateral positions—for 15 seconds before moving to the next area. Then,
roll the ball back and forth over the entire foot.
- Compression: Use compression when elevating.
I wrapped my feet the first couple of days to help with support.
- Elevate: Elevated my legs at night by placing pillows under my legs.
- Deep Tissue Massage: Because we runners often have tight spots and interconnected issues when
volume and intensity are high, deep tissue massage is often the modality
of choice during hard training segments.
What's Next?
- Today is my massage and I know I'll be out of commission for three days. So I'll continue to rest.
- I switched back to my THIN socks! I was wearing mid-weight socks and it was proving to be too tight on my poor feet. After all, they do like to breath!
- I got refitted for new shoes and went up 1/2 a size.
- Increase my stretching, incorporating yoga into the plan.
Conclusion
If I continue this training plan, I'll be injured. So, on Oct 26th, I'll run/walk the Halloween Half, then revamp my plan for reduced Long Miles. After all, the goal is to "Go the Distance the Disney Way!"
