There are two big running events within the next month. On Sunday, September 30, the Pittsburgh Great Race takes place. Now a classic 10K (And a 5K starting in Oakland), the Great Race brings in some of the best runners in the Tri-State Area. Not only are there individual winners. But several team competitions take place. And the Great Race has a truly great little Expo taking place on Friday and Saturday (Sept. 28 and 29) on the South Side at the IBEW hall. Stop on down. All of the local running specialty stores will be there offering great deals on running gear and shoes! Up-N-Running will be there as well. Stop by our booth and check out the deals. Or just stop by to say hi!
Locally, on Saturday, Oct. 20, we will run the 7th Annual Buffalo Creek Half Marathon. This race is a fast point-to-point downhill run on a mostly crushed limestone Rails-to-Trails. Most who have run this Half say it’s the fastest Half they’ve ever run in. They offer a nice swag bag with lots of goodies including a technical running shirt. And this year, they are providing finishers’ medals! It is a beautiful run through historical and scenic Buffalo Creek Valley into the city of Freeport. They will shut down applications at 1000 runners. And there will be no race day applications. You can pick up entry forms at Up-N-Running or go to their website: http://www.butlerfreeporttrail.org. And yours truly, the Foot Whisperer, will be the MC! Hope to see you there!!
Congratulations to the Saint Francis University Men’s Alumni Cross Country team as they blew away the competition at the Reach the Beach 200 mile relay race in New Hampshire. Of the 400 plus teams that ran in this race, the SFU Alums averaged better than 5:50 a mile beating last year’s champs by an average of 5 seconds a mile. Way to go, guys!
~Ed
Thursday, September 20, 2012
Wednesday, September 19, 2012
Notes From The Foot Whisperer - Blisters, Shorter Days, And Our Beloved Glade Run
I’ve run four Pittsburgh Marathons over the past ten years (Starting in 2003, then again in 2009, 2010, and 2011). Almost throughout that entire time, I always felt very fortunate that I didn’t get any blisters. I attribute that to wearing the proper socks. We always tell our customers to wear non-cotton socks. The reason? Cotton socks retain moisture from perspiration or rain, thus creating more friction and rubbing. When you wear a non-cotton sock, the moisture easily wicks away, keeping the sock dry, and decreasing the chance of friction. And if you have a two-layer sock, there is absolutely no friction. As I indicated, I “almost” never got blisters. My very last marathon was different. I decided to go with a compression sock instead of a two layer one. The combination of rain and a one-layer sock was enough to create some blisters. My suggestion? If you know it’s going to rain, try a two-layer sock. Or wear two pairs of non-cotton socks. The best two-layer sock that we’ve found? The Wrightsock. Check it out here at the store.
As the days get shorter and colder, we have to adjust our training to the changing climate. We start adding more moisture-wicking and warmer clothing, gloves, hats, and high-visibility accessories. It’s a matter of safety. And I know in my many years of running, I have had literally run-ins with raccoons, skunks, dogs, mail-boxes, and cars! Over the last couple years, it seems the people driving often have their cell phones to their ears, and really aren’t paying much attention to what’s in front of them. My goal? Make sure they see me a half mile away! We have visibility items as sophisticated as safety green, orange or pink vests with reflective piping and flashing rechargeable lights. And as inexpensive as a clip-on flashing strobe that runs on AAA batteries and costing as little as $6.95. Any way you go, definitely get a couple Hi-Vis items. It’ll put yourself and your family at ease.
Over the last several years, Up-N-Running has been quite fortunate to have some of the most beautiful running trails and training runs right in our back yard in Middlesex Township. One area where we would always take a run, was to the Glade Run Lake. It is a 52 acre PA Fish and Boat Commission lake on a 150 acre tract of land. The lake supports many waterfowl, flora and fauna. And it has been a great resource for boating, fishing, dog training, running, and just communing with nature. In 2011, the DEP determined that the earthen dam was unsafe, and the lake had to be drained. This was a huge blow to the community, as well as the wildlife that called Glade Run Lake, “home.” There is an effort underway to help provide funds to repair the earthen dam. The costs are approximately $4 million. And the Glade Run Lake Conservancy was established to work on ways of raising the funds. The GRLC is a nonprofit 501(c)(3) charitable organization. Please help to bring back the Lake with your ideas and financial aid. Up-N-Running has committed to providing GRLC shirts for sale to help raise funds. And we are working on some other ideas, possibly a 10K that would start and finish at Glade Run. You can learn more by going to gladerunlakeconservancy.org. Thanks!
~Ed
As the days get shorter and colder, we have to adjust our training to the changing climate. We start adding more moisture-wicking and warmer clothing, gloves, hats, and high-visibility accessories. It’s a matter of safety. And I know in my many years of running, I have had literally run-ins with raccoons, skunks, dogs, mail-boxes, and cars! Over the last couple years, it seems the people driving often have their cell phones to their ears, and really aren’t paying much attention to what’s in front of them. My goal? Make sure they see me a half mile away! We have visibility items as sophisticated as safety green, orange or pink vests with reflective piping and flashing rechargeable lights. And as inexpensive as a clip-on flashing strobe that runs on AAA batteries and costing as little as $6.95. Any way you go, definitely get a couple Hi-Vis items. It’ll put yourself and your family at ease.
Over the last several years, Up-N-Running has been quite fortunate to have some of the most beautiful running trails and training runs right in our back yard in Middlesex Township. One area where we would always take a run, was to the Glade Run Lake. It is a 52 acre PA Fish and Boat Commission lake on a 150 acre tract of land. The lake supports many waterfowl, flora and fauna. And it has been a great resource for boating, fishing, dog training, running, and just communing with nature. In 2011, the DEP determined that the earthen dam was unsafe, and the lake had to be drained. This was a huge blow to the community, as well as the wildlife that called Glade Run Lake, “home.” There is an effort underway to help provide funds to repair the earthen dam. The costs are approximately $4 million. And the Glade Run Lake Conservancy was established to work on ways of raising the funds. The GRLC is a nonprofit 501(c)(3) charitable organization. Please help to bring back the Lake with your ideas and financial aid. Up-N-Running has committed to providing GRLC shirts for sale to help raise funds. And we are working on some other ideas, possibly a 10K that would start and finish at Glade Run. You can learn more by going to gladerunlakeconservancy.org. Thanks!
~Ed
Notes From The Foot Whisperer - Time Changes The Way I View Running
As I approach the beginning of my 60’s, I find my running prowess to be waning slightly. I no longer look at who my age group competition may be. Instead I seek them out for the pre-race or post-race advice and camaraderie. My goals of beating my old times are replaced by goals of trying new races in different cities and towns. And just being able to run and enjoy my surroundings. I find that I don’t run up the hills with the vigor I had when I was in my 40’s. And sometimes, I walk the hills and listen to the birds chirp instead of my gasping for air! One of my favorite runs these days is with my dog, Lazlo (Actually, he isn’t my dog. I’m his human!). We run the beautiful mountain ridges of Bedford County. And I keep track of the local flora and fauna that I see.
Has my running gotten better? Not really. My times are slower. And anymore, I chicken out of the big races. But I would say that what I lost in speed, I gained in shear joy! And I still have my challenges.
Next year, I plan on running my fifth Pittsburgh Marathon to celebrate my 60th birthday (And as usual, running for my favorite charity, The Alzheimer‘s Association!). I am also planning on running in the Dublin Marathon in October of that year. Neither will be all that fast. But I guarantee you, I will cherish every “agonizing” minute!!
Pleasant running to you all!
~Ed
Has my running gotten better? Not really. My times are slower. And anymore, I chicken out of the big races. But I would say that what I lost in speed, I gained in shear joy! And I still have my challenges.
Next year, I plan on running my fifth Pittsburgh Marathon to celebrate my 60th birthday (And as usual, running for my favorite charity, The Alzheimer‘s Association!). I am also planning on running in the Dublin Marathon in October of that year. Neither will be all that fast. But I guarantee you, I will cherish every “agonizing” minute!!
Pleasant running to you all!
~Ed
Monday, April 23, 2012
Follow Shelly To Her First Half Marathon Part IV
We've been following Shelly as she trains to run her first half marathon in Pittsburgh in a couple weeks. This is her last post before the actual race. GOOD LUCK SHELLY!!!
Two weeks to go . . . where did the time go?
I can't believe it is already April 21st . . . and only two weeks until the BIG day!!!! This past Wednesday I ran 11 miles in a fairly hilly terrain in just over two hours in my last long run before tapering off in the final two weeks. I felt strong throughout the run. However, at the end of the run, I felt like I could not run another 2.1 miles, and I am very nervous and scared for Sunday, May 6th (where 13.1 long, hard miles awaits)! I have overcome so many obstacles in my training this past year, from plantar fasciitis to peroneal tendonitis to a torn calf (not to mention the difficulties that running as a diabetic entails); and I am scared that I might not meet my goal of finishing the Pittsburgh Half Marathon.
Also, my shoes are definitely worn out. I felt pain in the balls of my feet in the 11 mile run, so I am not sure what to do about breaking in new shoes. I did buy a new pair of running shoes today (I have been training in Brooks Adrenaline GTS11's, and I just bought Brooks Adrenaline GTS12's). My plan is to stop wearing my worn out shoes and try to break in the new shoes over the next two weeks. If, on race day, I don't feel the new shoes are adequately broken in, I will run in the old shoes. However, I am not sure what the best plan is here. Any advice from more seasoned runners would be welcomed.
. . . and any encouraging/motivating words are always appreciated! Wish me luck!
Two weeks to go . . . where did the time go?
I can't believe it is already April 21st . . . and only two weeks until the BIG day!!!! This past Wednesday I ran 11 miles in a fairly hilly terrain in just over two hours in my last long run before tapering off in the final two weeks. I felt strong throughout the run. However, at the end of the run, I felt like I could not run another 2.1 miles, and I am very nervous and scared for Sunday, May 6th (where 13.1 long, hard miles awaits)! I have overcome so many obstacles in my training this past year, from plantar fasciitis to peroneal tendonitis to a torn calf (not to mention the difficulties that running as a diabetic entails); and I am scared that I might not meet my goal of finishing the Pittsburgh Half Marathon.
Also, my shoes are definitely worn out. I felt pain in the balls of my feet in the 11 mile run, so I am not sure what to do about breaking in new shoes. I did buy a new pair of running shoes today (I have been training in Brooks Adrenaline GTS11's, and I just bought Brooks Adrenaline GTS12's). My plan is to stop wearing my worn out shoes and try to break in the new shoes over the next two weeks. If, on race day, I don't feel the new shoes are adequately broken in, I will run in the old shoes. However, I am not sure what the best plan is here. Any advice from more seasoned runners would be welcomed.
. . . and any encouraging/motivating words are always appreciated! Wish me luck!
Thursday, December 22, 2011
Follow Shelly To Her first Half Marathon Part III
Plantar fasciitis it is . . .
I went to a sports medicine doctor today to have my foot evaluated. After reviewing the x-rays, I am pleased to inform you that I do not have a heel spur nor a fracture in my foot. Even though this is great news, I cannot say I am thrilled that I am still battling plantar fasciitis (over 2 months now). However, it is bearable.
The doctor told me that my calves are VERY tight and ranked up there with the tightest calves he has seen. He actually tried to stretch them on several occasions. The tightness in my calves is causing the micro-tearing and inflammation that is plantar fasciitis. He gave me two stretches to do 5 times a day . . . 10 reps each . . . holding for at least 25 seconds each.
I have been doing both of these stretches, however the doctor said that your muscles don't actually start to stretch until they have relaxed at 15-20 seconds into the stretch . . . which would mean that I have basically been doing totally ineffective stretching up to this point.
I was also given a prescription for a daily anti-inflammatory that will (hopefully) help with the swelling. I was also told to continue my icing regime. There was some silver lining in all of this . . . the doctor said it would be okay for me to continue my training and that there is really no further damage that could occur (except for a full rupture of the fascia . . . sounds painful . . . yikes).
I went to a sports medicine doctor today to have my foot evaluated. After reviewing the x-rays, I am pleased to inform you that I do not have a heel spur nor a fracture in my foot. Even though this is great news, I cannot say I am thrilled that I am still battling plantar fasciitis (over 2 months now). However, it is bearable.
The doctor told me that my calves are VERY tight and ranked up there with the tightest calves he has seen. He actually tried to stretch them on several occasions. The tightness in my calves is causing the micro-tearing and inflammation that is plantar fasciitis. He gave me two stretches to do 5 times a day . . . 10 reps each . . . holding for at least 25 seconds each.
I have been doing both of these stretches, however the doctor said that your muscles don't actually start to stretch until they have relaxed at 15-20 seconds into the stretch . . . which would mean that I have basically been doing totally ineffective stretching up to this point.
I was also given a prescription for a daily anti-inflammatory that will (hopefully) help with the swelling. I was also told to continue my icing regime. There was some silver lining in all of this . . . the doctor said it would be okay for me to continue my training and that there is really no further damage that could occur (except for a full rupture of the fascia . . . sounds painful . . . yikes).
Monday, December 12, 2011
Following Shelly To Her First Half Marathon Part II
My calf has finally healed enough for me to start some short runs, so I am back on the horse (figuratively speaking)! However, the process is VERY frustrating and slow going. Before I had the micro-tearing in my calf, I was running 4-6 miles per day for 3-4 days per week. For the past 2 weeks, I have only been able to start by jogging 1-2 miles every other day. I am definitely not tired at the end of these short runs, but my body tells me to stop by sending minor pain signals into my calf. Although it is frustrating, I listen to my body, and then resort to walking. I definitely do NOT want to aggravate the injury and have to go to complete rest again. However, on a positive note, I have been able to progress my "running" (if you want to call it at this stage . . . LOL) from 0.75 mile two weeks ago to 2 miles today. I have been warming my legs up by riding the stationary bike for 1-2 miles before and after each short run. I guess I should be more positive and concentrate on the fact that progress is being made . . .
To minimize the strain on my calf, I have been wearing a compression calf sleeve, and it has definitely helped. It seems to minimize the movement in my calf when running and keep the muscle warm. However, I also thought it would be a good idea to wear a compression calf sleeve on my other calf (which corresponds with the plantar fasciitis). Wearing a compression calf sleeve with plantar fasciitis ended up being an epic fail (for me). It seemed to intensify the pain from the plantar fasciitis and also to cause my calf to hurt. After doing some reading, I found that plantar fasciitis is aggravated by a tight calf . . . so I made mine tighter . . . lesson learned (check!). I am no longer wearing the compression calf sleeve on that calf, and I am able to run with fairly minimal pain from the plantar fasciitis. Today, I also completed my first run without either compression calf sleeve, and I did not experience any major calf pain . . . yea :-)
In about a week, I have an appointment scheduled with a sports medicine doctor to have the foot with the plantar fasciitis evaluated. I feel it is important to double check that there is nothing else wrong. I read in several places that you should have your foot evaluated just to make sure it is not a stress fracture in your heel. However, from reading the symptoms of plantar fasciitis, I feel that I am a textbook case. Right now, I am definitely able to manage the plantar fasciitis through stretching, icing, massage, and wearing a dorsal night splint while I sleep. My foot actually feels best when I am running . . . it hurts the most after periods of sitting or other inactivity.
Now, let's just hope the progress continues . . .
To minimize the strain on my calf, I have been wearing a compression calf sleeve, and it has definitely helped. It seems to minimize the movement in my calf when running and keep the muscle warm. However, I also thought it would be a good idea to wear a compression calf sleeve on my other calf (which corresponds with the plantar fasciitis). Wearing a compression calf sleeve with plantar fasciitis ended up being an epic fail (for me). It seemed to intensify the pain from the plantar fasciitis and also to cause my calf to hurt. After doing some reading, I found that plantar fasciitis is aggravated by a tight calf . . . so I made mine tighter . . . lesson learned (check!). I am no longer wearing the compression calf sleeve on that calf, and I am able to run with fairly minimal pain from the plantar fasciitis. Today, I also completed my first run without either compression calf sleeve, and I did not experience any major calf pain . . . yea :-)
In about a week, I have an appointment scheduled with a sports medicine doctor to have the foot with the plantar fasciitis evaluated. I feel it is important to double check that there is nothing else wrong. I read in several places that you should have your foot evaluated just to make sure it is not a stress fracture in your heel. However, from reading the symptoms of plantar fasciitis, I feel that I am a textbook case. Right now, I am definitely able to manage the plantar fasciitis through stretching, icing, massage, and wearing a dorsal night splint while I sleep. My foot actually feels best when I am running . . . it hurts the most after periods of sitting or other inactivity.
Now, let's just hope the progress continues . . .
Tuesday, November 29, 2011
Following Shelly To Her First Half Marathon Part I
We're starting a new series on Up-N-Blogging where we follow runners to meet a specific goal. In this case, we're following a good friend of UNR, Shelly! As you'll read in her first posting, she's already going through some injury struggles! Let's all follow her and cheer her on to the Pittsburgh Half Marathon:
Hello! My name is Shelly, and I am a 29 year old who is registered for my first half marathon (the Pittsburgh Half Marathon on May 6, 2012). My relationship with running long distance began in high school when I joined the track team upon the suggestion of friends, but I mainly thought of running as a way to train for the other sports I played. After I graduated from high school, I continued to run long distance as part of my daily exercise routine for the first few months of my undergraduate studies . . . then I experienced my first winter in Johnstown, PA. My consistent running routine came to a very abrupt halt. Following graduation from the University of Pittsburgh at Johnstown, I started graduate school at the University of Kentucky in Lexington. In graduate school, I progressed into an even more sedentary lifestyle as homework piled up around me and quick meals became a larger part of my diet, which led to my putting on over 30 pounds in the five years it took to earn my PhD (ugh). However, I should mention that throughout both my undergraduate and graduate career, I did remain somewhat active through sports such as ultimate frisbee, soccer, and rock climbing and a short-lived period of dance lessons. I have also continually been an avid hiker.
In February of 2011, I started to experience some alarming health concerns. I had no appetite, I could not quench my thirst, and my vision was quickly worsening. Shortly afterwards, in March, I was diagnosed with type 1 diabetes, and I have since transitioned to an insulin pump. This diagnosis led me to adopt a much healthier lifestyle and led me to begin running again. In late June, I started running again (if you want to call it that). In the beginning, I did run/walk intervals with the running intervals being approximately one half mile. By mid-September, I was running 5Ks regularly and loving each race. Then, by the end of October, I was averaging 4-6 miles per day while running 4-5 days per week. As I turn 30 years old in January, I thought it would be a great goal to run my first half marathon as a celebration of my entrance into a new decade of my life.
Then the pain in my heel started . . .
It turns out I have plantar fasciitis, but I refuse to let it hamper my running. I began a daily regime of calf-stretching and strengthening exercises, icing, massaging my heel, and wearing a dorsal night splint. My training was continuing with bearable pain that only manifested in my first steps out of bed in the morning and after longer periods of inactivity until . . .
I suffered a calf strain with some micro-tearing in a volleyball tournament. The injury to my calf led me to take a 3 week hiatus from running. In this time, I tried to continue my conditioning and training by riding a stationary bike 10-20 miles per day for most days of the week, and I added calf stretches and strengthening exercises as my healing progressed. The 3 weeks have now passed, and I ran my first test mile pain-free yesterday! I am hoping that my training can now continue . . . although I realize I could be battling the plantar fasciitis for quite some time. I have to continually remind myself to not push my mileage up too quickly, so I can avoid any further injuries. However, the temptation to run the Jingle Bell 5K is definitely there!
Thank you for taking the time to "meet" me in cyber space and hear the beginning of my story. I hope that you will continue to following my progress in the weeks and months that lead up to the Pittsburgh Half Marathon (it's only 158 days away . . . not that I'm counting). Any suggestions for training (more specifically, training with plantar fasciitis) or words of encouragement would be greatly appreciated!
Hello! My name is Shelly, and I am a 29 year old who is registered for my first half marathon (the Pittsburgh Half Marathon on May 6, 2012). My relationship with running long distance began in high school when I joined the track team upon the suggestion of friends, but I mainly thought of running as a way to train for the other sports I played. After I graduated from high school, I continued to run long distance as part of my daily exercise routine for the first few months of my undergraduate studies . . . then I experienced my first winter in Johnstown, PA. My consistent running routine came to a very abrupt halt. Following graduation from the University of Pittsburgh at Johnstown, I started graduate school at the University of Kentucky in Lexington. In graduate school, I progressed into an even more sedentary lifestyle as homework piled up around me and quick meals became a larger part of my diet, which led to my putting on over 30 pounds in the five years it took to earn my PhD (ugh). However, I should mention that throughout both my undergraduate and graduate career, I did remain somewhat active through sports such as ultimate frisbee, soccer, and rock climbing and a short-lived period of dance lessons. I have also continually been an avid hiker.
In February of 2011, I started to experience some alarming health concerns. I had no appetite, I could not quench my thirst, and my vision was quickly worsening. Shortly afterwards, in March, I was diagnosed with type 1 diabetes, and I have since transitioned to an insulin pump. This diagnosis led me to adopt a much healthier lifestyle and led me to begin running again. In late June, I started running again (if you want to call it that). In the beginning, I did run/walk intervals with the running intervals being approximately one half mile. By mid-September, I was running 5Ks regularly and loving each race. Then, by the end of October, I was averaging 4-6 miles per day while running 4-5 days per week. As I turn 30 years old in January, I thought it would be a great goal to run my first half marathon as a celebration of my entrance into a new decade of my life.
Then the pain in my heel started . . .
It turns out I have plantar fasciitis, but I refuse to let it hamper my running. I began a daily regime of calf-stretching and strengthening exercises, icing, massaging my heel, and wearing a dorsal night splint. My training was continuing with bearable pain that only manifested in my first steps out of bed in the morning and after longer periods of inactivity until . . .
I suffered a calf strain with some micro-tearing in a volleyball tournament. The injury to my calf led me to take a 3 week hiatus from running. In this time, I tried to continue my conditioning and training by riding a stationary bike 10-20 miles per day for most days of the week, and I added calf stretches and strengthening exercises as my healing progressed. The 3 weeks have now passed, and I ran my first test mile pain-free yesterday! I am hoping that my training can now continue . . . although I realize I could be battling the plantar fasciitis for quite some time. I have to continually remind myself to not push my mileage up too quickly, so I can avoid any further injuries. However, the temptation to run the Jingle Bell 5K is definitely there!
Thank you for taking the time to "meet" me in cyber space and hear the beginning of my story. I hope that you will continue to following my progress in the weeks and months that lead up to the Pittsburgh Half Marathon (it's only 158 days away . . . not that I'm counting). Any suggestions for training (more specifically, training with plantar fasciitis) or words of encouragement would be greatly appreciated!
Subscribe to:
Comments (Atom)