Running is a good thing. Try it, you'll like it!

Friday, December 26, 2008

Exercises I do for Posterior Tibial Tendon issues

A few people have asked me what physical therapy exercises I've been doing to strengthen my posterior tibial tendon. I thought I'd post the answer here in case anyone reading would like some information too.

After a 10 minute warm up of either walking, jogging or cycling I do 2 minutes worth of heel walking with the toes pointed straight up, then walk normal for about a minute to recover, then 2 more minutes of heel walking with my toes pointing out to the sides, then recover.

Then I walk for a minute with the outer edges of my feet (so my arches are kind of facing each other). This mimics an ankle twist. Then I walk for a minute on the insides of my feet with the soles of my feet facing out (mimicking ankle twist/exaggerated pronation).

I do various stretches that mimic over pronation and supination.

I also stand on one foot and 'write out' the letters of the alphabet in the air with my other foot. Do both feet. This helps improve your balance.

I grab imaginary objects with my toes... will do about 60 grabs per foot, rest, and then 60 more per foot (strengthens the arches).

I massage both posterior tibial tendon areas, and I roll the heck out of my calves on a foam roller.

I do a ton more ancillary exercises that help with balance and ankle strengthening, but these are the ones I do several times a week.

We are constantly moving FORWARD when we run or cycle or swim... so a couple times per week I will run backwards for 100 yards for every mile I run (only on a short run day). I will also 'run' laterally, alternating crossing my feet in front and back as I move. I will also do lateral moving squats. I do all these on the run. On those days I will also do some 'bounding' type movements like exaggerated skipping with really high knees. Or I will do burpees.

There's a lot of information on the 'net about posterior tibial tendinitis, with good exercise/stretching suggestions to improve the situation and prevent it from coming back.

Thursday, December 25, 2008

MERRY CHRISTMAS

God's blessings to all of you on this wonderful, joyous Christmas Day! Enjoy the time with family, friends and loved ones. Savor the blessings in your lives and give thanks. Don't forget to say Happy Birthday to Jesus and a hearty thank you to Santa Claus. ;-)

And to those who celebrate Hanukkah... HAPPY HANUKKAH!!! God bless you!

Hugs to all!!!

Sunday, December 21, 2008

Friday, December 19, 2008

Not much going on these days...

Hi! I'm thoroughly enjoying this month. I got all the Christmas shopping done, got all the Christmas cards mailed and now it's just time to enjoy the days ahead. I can't believe the end of 2008 is just around the corner. It's been another wonderful year with my family and friends. Life is really amazing. Thanks God, for all the blessings... thanks!

I've run several times since the CIM... very easy, no pressure. My body feels good for the most part. I'm eating a little better than I was in the weeks leading up to the CIM so my weight is coming back down. I'm also doing more general strength exercises, but I really just need to get back to doing the CrossFit workouts that are running-friendly. My body misses those!

But no rush, for now I'm going to eat, drink and be Merry! And thank the good Lord everyday for the love I have in my life. Absolutely irreplaceable.

I will start building back a solid base come January, for racing later in 2009. I will run hills, occasional tempo runs and weekly striders during the build up phase. Possibly a few races as time trials here and there, but my goal racing will take place in the fall... God willing. :)

I hope you're all having a wonderful December and that you all have the happiest of holidays.

Thursday, December 11, 2008

CIM Race Pics

Here are some photos from the race on Sunday.


Monday, December 08, 2008

My Most FUN Marathon EVER!

Where to begin? I'll start with pictures:
Here's Tracey, Kyle and me at the Expo.



Here's how we started carbo loading. Beer is good. (Can you tell it wasn't a goal race anymore)?





We had so much fun just hanging out and talking. Jessica joined us from Michigan. I first met her in Boston '07 and have since kept in contact with her. Just a great gal!







We were also joined by Larry, Miguel and his beautiful wife, Maria.

I had a great pre-run dinner with the California peeps from RWOL. It was this tasty, spicy Pad Thai with chicken from Fuzio. I loved it!

The morning of the race I was so embarrassed by wearing a costume. I completely covered up until the last minute. I know there are some serious runners at every race... especially the CIM, and in no way did I want to insult any of them by running in a costume. For some reason I regretted that I had it on, but it was too late to change. I just hoped that nobody would be pissed. :(

I had no expectations AT ALL for the actual race. I knew I'd run the first leg of the relay (5.9 miles), hand off to Tracey and then just go with the flow from there. I ran that first leg very leisurely, handing out candy canes along the way and just having a jolly old time. So far, no negativity and only smiles. It was great to see Tracey and Kyle at the exchange point and after she took the chip off my ankle, she was GOOOONE. That is one speedy woman! Kyle took off to his car and I took off my relay team shirt and there I was in full costume. I held my team t-shirt until I met hubby further along the course. As you know I had been registered for the full for a while and didn't want to miss this marathon. A side note: it is probably my all time favorite with the most memorable experiences. God willing, I will run it every year.

Anyway, after that relay exchange I felt really good. My body was warmed up and I was happy to be running! The longest I had run since Clarksburg on Nov. 9 was 6 miles, and my TOTAL mileage SINCE Nov. 9 was only 30-35 miles. Yes, no long runs, no quality work, just short and slow running. When I hit mile 10 I was so happy just to get there. It was like that at mile 15 and then mile 20 (but I digress).

I had no idea what pace I was running and it didn't matter because I handed out candy canes until they were gone and when I met my husband at the half way point, I reloaded. I also gave him my team t-shirt and told him to guard it with his life. He was so sweet! He and the little guy ran with me for about a 1/4 mile and he was all smiles because I was all smiles. He KNEW I was having fun out there! I think he was relieved becuase he had seen what I looked like at Clarksburg and it was not pretty.

My older kiddos were watching the live news coverage from home. They called his cell phone about 3 minutes after I left him because they saw me giving candy canes away to a bunch of kids at the relay exchange, just beyond the halfway point. I didn't even see any cameras there because I was in lala land yelling "Merry Christmas" and giving candy away. Seriously, it was a BLAST! I gave out about 300 candy canes.

Anyway, after leaving that relay exchange things started to feel a little shaky. I was starving, I was feeling achey in my hips, butt, hamstrings and groin... but NOT in my foot/ankle! Whoopee, I'll take it. There were just a couple of times that the right foot started to feel stiff, and at that point I'd just walk fast until the foot loosened up and then I'd run again. I promised my hubby that I'd DNF and call him for a ride if I felt sharp, shooting pain like I felt at Clarksburg. Thank God I did not! I think what pulled me along to the finish was the crowd, and some prayer.

It was so fun to relax while running a marathon, to have NO clue about pace or time, NO goal except to finish. I so enjoyed waving at everybody and yelling, "Merry Christmas" and encouraging other runners along the course. The crowds were so enthusiastic and supportive. Apparently they LOVED the costume I wore and would yell "Merry Christmas" to me even before I saw them! It was so fun and for the first time in my marathoning life, I felt like a rock star. :-)

I ate pretzels from aid stations in addition to taking in 3 GUs along the way. I also used Enlyten electrolyte strips. I drank only sports drink at the stations, except when I had GU (and I'd follow those with water). I started to get those charlie horse calf cramps after mile 21, but they went away as soon as they came. It was fabulous!

The runners all around were just as jovial about the costume. I was so relieved and glad. The last thing I wanted to do was upset a fellow runner. When I'd break off to use a portapotty, or hand out candy, or get something at an aid station and then catch up again, they'd say, "Hey! There's the Santa Lady!"

Several runners asked me about my pace and time goal and the answer was always the same, "I have no idea what the pace is. I'm sorry!" Or, "Today my goal is to have a blast and to finish." That seemed to bring a smile to their faces.

All the comments were positive and many of them said, "That's the spirit!" Even in the last few miles when I passed runners who were doing the 'death' march, they still smiled and even perked up a little as I went by. That is the kind of effect I wanted to have! I told everybody I could, "Great job, hang in there." As we got in to the downtown area passed the bridge, the crowds roared at the costume and we just had fun together! That made some of the runners look up and smile a bit. :)

I also thanked all the police officers and National Guardsmen along the way. I only heard one 'suggestive' remark the entire 26.2 miles... from a guardsmen who actually kept it rather clean as he said, "DAMN, Santa's Helper, you make ME want to run!" Hahaha, I laughed out loud!

At about mile 24-25 I came up on my sister in law who is new to distance running. This was her first marathon! I knew it was her from behind because she has the coolest stride I've ever seen. She bounces like Tigger! No joke. She even says it. She was so deep in concentration that even as I ran right next to her and said, "Hey sis," she did not look over. I had to say it a couple of times before she actually looked at me. I could tell she REALLY wanted to make it in under 4:00. She seemed a little tired but very focused so I just said, "C'mon Ki, you can absolutely do this. You've got it." I ran several feet ahead of her so as not to break her concentration and so she could just let me pull her along. I would look back every now and then and say, "Good job." As we hit mile 26 she picked it up to a near sprint and off we went to through the finish together! She hugged me as we crossed the line and choked back tears as she said, "Thank you for giving me that extra 30 seconds! I wouldn't have done it if you weren't there." I almost bawled... but I held it back! After all, I was there to be jolly, happy and spread nothing but good cheer and smiles to everyone!

THAT had become my race goal after I handed off the first candy cane and I saw the smile it produced! I feel very confident that I succeeded at making my 'race' goal.

Kyle and Tracey apparently burned it up out there because even with my 5.9 miles in 55:xx seconds, we still managed to place 6th in the open teams division with a time of 3:04.something! Amazing!

I am so glad I ran and so thankful that I didn't injure myself more and so happy that I was able to make people smile out there. I definitely will do that again sometime... but my goal for next year's CIM is to bust my butt and set a serious new PR. But as with every plan I make these days, I follow up with God willing!

I'll post race pics when I get 'em. Thanks for reading!

Wednesday, December 03, 2008

I've been running

It's been so nice to get out there and run without any pressure. I seriously love it! I really miss the hard training and part of me just wants to run super hard, super fast. But I'm holding back and being smart about this. If I rush things now, I'll never heal.

That being said... I'm going to attempt to run the full marathon on Sunday, at the CIM. I'm just going to go with a nice easy pace and not push it at all. I'm even dressing up as Santa's helper and passing out candy canes to spectators and to whatever runners want the sugar. I'm just going to go with the flow. If I feel the same pain I felt at Clarksburg, I'm definitely stopping at one of the relay stations and hopping the shuttle bus to the Capitol. But I really hope to finish. I just love the CIM. I've got such great memories there. It was the first marathon where I actually felt that dreaded WALL come crumbling down on me (back in '03), and it was the first marathon where I qualified for Boston (back in '06). I wouldn't miss it for the world!

My foot and ankle have been holding up well... but today when I picked the kids up at school, I held the little guy (who's now getting big) and ran across the street. Mistake! My tendon immediately started burning and aching. I even felt flashes of heat throughout the area. Ugh. It's mildly sore now. I'm sure it'll be fine by tomorrow. I'll run another hour tomorrow and I can't wait.

Anyway, here's the outfit: