Freethinker ~ Freerunner

Today began the first day of following Gordon Bakoulis' pre-marathon/marathon schedule.  Her schedule is composed of 'minutes of aerobic activity' rather than 'miles,' so it is a little different for me since I've always followed a miles schedule.  

The ligament that runs along the arch of my right foot, which after searching on the web I have discovered is my plantar fascia ligament, felt slightly stretched and uncomfortable beginning at about mile 7 this morning.  I stopped for about 30 seconds to remove my shoe and massage my arch.  I then put my shoe back on but I tightened the laces a little tighter.  That seemed to help.  I also noticed that if I ran at a slightly faster pace the tight sensation seemed to lessen.  I noticed this same tight feeling in my arch a couple of week ago, but it did not occur until mile 9 or 10 if memory serves.  From what little I have read on arch pain I believe I may have the beginning of plantar fasciitis. 

I got this bit of helpful information from drshoe.wordpress.com 

"Many patient’s I see have arch or heel pain, otherwise known as plantar fasciitis. The plantar fascia is a structure on the bottom of the foot which extends from the heel to the ball of the foot. When it is tight (bow-strung) it can cause inflammation and pain."

"Not surprisingly, shoes can cause plantar fasciitis, especially shoes that are excessively worn, too short in the arch or too flexible. If you have plantar fasciitis you will definitely want to evaluate your shoes. You should also try not going barefoot in the house."

"If the pain persists, you will want to visit your podiatrist who may recommend calf stretches, anti-inflammatory medications (Motrin, Aleve) or give you a cortisone injection. Custom orthotics may also help."

I would not actually say that I have had what I consider to be pain at this point, but I'm cautious by nature and as a distance runner I know that I must listen to my body.  I think I will massage my arches every day, stretch my calves, and go a little easier on my runs this week.  I probably need to get some new work shoes too.  Mine are getting a little worn out.  

Brick workout. 

Ride:16.31 mile ride in 59:55. 

Run: 3.04 miles in 23:58 @ a 7:54 pace. 

I used my new Brooks Ravena 2 shoes for the first time today.  I love new shoes.  I did not feel any tension in my right foot's arch.  I took yesterday off to rest, aside from my 45 minute swim, and I only ran three miles today, albeit after 15 miles on the bike.  Hopefully the new shoes along with a little rest and icing will "fix" whatever is causing the tightness of what I believe to be my plantar fascia. 

 I ran in my new Brooks Ravena 2's for the second time today.  I paid close attention to my arches the whole time.  Interestingly my left arch started to feel a little tight first.  I started to feel a little tightness in my left arch at 6.5 miles and did not feel anything in my right arch until about 7 miles.  Once I felt my right arch it sort of became the dominant feeling between the two.  It was not painful at any point, it just felt a little tight.  I kept the pace real easy at 8:28 minute miles. 

I wore my old NB 1225's this morning and pushed Ty in the jogging stroller.  My arches felt fine the whole time, although I did not surpass the seven mile mark that is usually the point where they begin to tighten up.  I'm anxious to the 1225's out for a 9 mile run to see what happens.  The only have about 275 miles on them, although they have sat in my closet for about 2 years since I last ran in them.  I was told by the staff at my local running shoe store that the rubber goes bad sitting even if the shoes have not been used. 

I ran with Ty in the jogging stroller today on the hills of the Creek trail.  I massaged my arch of my right foot for about 10 minutes before I left the house.  On the run I started to feel the tightening at about 6.5 miles like usual.  I'm taking tomorrow off as part of my scheduled rest day.  I plan on icing and massaging more.  I'm not sure if I will run my usual long run Sunday or not since the tightness tends to hit at the 6 to 7 mile mark.