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November 02, 2024

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Location:

Tucson,AZ,USA

Member Since:

Aug 30, 2007

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

PR's

5K: 21:26 (2005)

4 mile: 28:10 (2005)

10K: 43:33 (2010)

10 mile: 1:13:35 (2009) (1:12:15 split in 1/2 marathon, 2011)

1/2 marathon: 1:34:31 (2011)

marathon: 3:19:15 (2013)

Short-Term Running Goals:

~~3:20 marathon - Eugene Marathon, April 28, 2013 (can I say I really want a sub 3:20? but I will be happy with 3:20-3:23)~~ -- whoohoo!

~~Some good intermediate races 15K - 1/2 marathon, to gauge my fitness level~~ (done this, hit a 1:34:35 1/2 marathon in March 2013, on a hilly course)

Going after my 10 mile PR in Fall 2013

Maybe some good 10K races after the infernal Arizona summer is over!

Long-Term Running Goals:

I want to be one of those runners who is still running in their 80s (or 90s?). You know the ones, who look all grisley and fit? That is what I would like! Until then, I just want to work hard and be as fast as I can, for as long as I can.

Personal:

50 year old, trying to defy gravity and time

Used to be faculty at the University of Arizona (biostatistics). Currently manager of the statistics and data management group for companion diagnostics (biomarkers) at Ventana Medical Systems, Inc. (Roche diagnostics). We evaluate protein biomarkers that can be used to direct drug therapy that would be most effective based on individual characteristics (personalized medicine).

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Wed, Sep 05, 2007

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	0.00	0.00	0.00	0.00

Today is my standard day off ... I used to run every day with sporatic days off, I did not get faster, all I got was more tired. So, now I take a day off every week ... my body generally appreciates it (and I can schedule really early morning meetings!!).

I am battling plantar facitiis ... a soft night splint (when I remember to wear it) works wonders, as does the painful tennis ball self massage ... but sometimes after I have been sitting at my computer for a while and I get up, I can't even put my foot on the ground. I can't really tell if there is a specific shoe (running-wise) that seems to be worse than the others. I rotate 3 pairs of shoes, going from really low/lightweight trainers to moderate pronation control (Mizuno Inspire - for roads/sidewalks and after long runs when my legs are tired and lazy!). I am a bit nervous to go back to my racing flats tomorrow - when I go to the track for my first speedwork in over a year! I have done hill repeats and fartlek work, but I have not done anything faster than tempo pace in so long! I can't seem to find any good articles that talk about what type of shoes might be "worse" (e.g., low profile versus more cushy) in terms of inflammation ... I am hoping someone on the blog might have some experience they would like to share.

Comments

From Sasha Pachev on Fri, Sep 07, 2007 at 15:48:54

Paul Petersen and Mike Kirk are our PF experts.

From Paul Petersen on Fri, Sep 07, 2007 at 16:05:15

I work at a computer all day, so experienced the same "computer syndrome" you describe with PF. The solution is to get a crate or some sort of "foot platform" to prop your feet up on. The idea is to keep your heels under your toes while you sit, which keeps your achilles and calves in a passive stretch while you sit (like a night split). Just keep your toes on the prop and let your heels dangle. This helped me quite a bit.

Regarding shoes, it's hard to say. Some people say you should only wear big beefy motion-control shoes to protect the feet and let the fascia heal. Others say do the exact opposite: run barefoot or wear minimalist shoes in order to strengthen the feet and calves. You'll have to research and experiment and find what works for you. Personally, I split the middle by avoiding flats for over a year, wearing a motion-control shoe with orthotic for most of my running, and doing some barefoot strides in grass about 3x per week.

From Bonnie on Fri, Sep 07, 2007 at 16:29:45

Thank you Paul, I appreciate your experience -- I will definately try to come up with a way to keep my foot in the correct position during the day -the night splint helps a lot so more often will likely work even better ...

Regarding shoes -- I really don't like the motion-control shoes, I had so many biomechanical issues when using them that although I pronate on one foot (pretty badly, but only one foot!) I have found I am more "efficient" if I keep my feet in neutral, lighter shoes. But I could be making this up - Dean (my boyfriend) is convinced that minimal shoes help him run more efficiently and keep injury free - I might be biasing my own results based on his.

I ended up not using my racing flats yesterday and just wore my wave riders -it was fine, though my achilles is super tight today.

From Randy on Fri, Sep 07, 2007 at 18:53:07

Hi Bonnie. My two cents... I am very pleased to see that you are familiar with the wonders of tennis ball massage. Since I learned how to use a foam roller and a tennis ball, I have not had any tendinitis injuries. This is going on about 5 years now. I attribute this to spending about an hour a night on the tennis ball probably 3-4 days a week. Since you have already tried this, it may not be the total answer, but I just wanted to share a couple of variations on the theme that I think work wonders. First, for my calves I consider three general areas: the gastroc, the soleus, and right on or to the side of the Achilles tendon. Then I elevate the tennis ball by placing it on top of my yoga block. I think this is key! You can get various heights by rotating the block. Just use the weight of your leg... no rolling around. Find the spot, balance your leg on top of it, and let the knot dissolve. Another modification that I sometimes use if the knot is really tough is to use a golf ball instead of a tennis ball, again placed on top of the yoga block. My theory is that in pretty much any tendinitis issue, there is a knot somewhere that is responsible. I don't buy the "over use" theory. Invariably I feel closer to being injured on very low mileage... i.e., NOT in use.

Good luck. -- R

From Bonnie on Sat, Sep 08, 2007 at 15:41:46

Hello Randy,

I really do agree with you on the "overuse" theory -- I have had ART therapy in the past, and within one or two sessions have had "-itis" issues dissipate.

I haven't been very consistent with my tennis ball, or foam roller, usage ... work has just been a little overwhelming - which is not really a good excuse! Have you ever had to replace your foam roller? Ours is getting a little "soft" in the middle!

Thank you for the ideas, I am going to try putting on a block, I can see how this would be a good way to increase the pressure.

Have a good weekend.

Bonnie

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