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50 and over, 5k and beyond - what are your challenges?

guest — Mon, 12 Nov 2012 19:49:26 GMT

I haven't posted for a while, but I just wrapped up my 2012 race season (I think.)

I've been training and running a few events over the summer and fall, and just completed a 10K Turkey Trot last Saturday. It was a gorgeous late fall day, and there were lots of enthusiastic runners.

I'm feeling a little lost - I don't know what my next event will be. There's an interesting half marathon in my area in late March 2013, but I'm not sure it's realistic for me to seriously train for my first ever Half during the Midwest winter. I have never trained outdoors in snow/ice.

I think a fall 2013 half marathon is more realistic for me. I need to increase my distance very gradually, so I'll probably just try to maintain a fitness base over the winter, then start adding distance in the early spring.

Well wishes to Phyllis and and anyone else who isn't feeling up to snuff! And continued thanks to everyone for continuing to post your stories and inspiring us all to keep running! Run strong, friends!

Plantar Fasciitis

guest — Thu, 08 Nov 2012 16:29:51 GMT

PF can be healed, contrary to what one PT told me after several weeks of stretching and strengthening therapy. I will endorse what many have said already - the solution may vary from person to person. Whatever you do, don't give up running. If you love it, just keep pursuing different options until you find one that works. You may need to concentrate on other forms of cardio (bike or swim) initially, but you don't have to give up running forever.

What didn't work for me: insoles made of hard materials i.e. Superfeet, etc.; physical therapy strengthening (tried it twice); not running - didn't make any difference; night splint; custom orthotics.

What did work for me: PF-specific taping with KT Tape; Alimed Freedom Accomodator orthotics (slightly squishy - not soft or hard. Worn in my running shoes, I replace every 3 months); http://www.footeducation.com/plantar-fascia-specific-stretch This stretch was key - I did this stretch before getting out of bed in the morning, then 9 or 10 more times during the day, especially before any weight bearing exercise. It was prescribed by an orthopedic surgeon that I saw and it worked for me.

I have also become a devoted follower of the Galloway way of running. The only way I am able to increase my distance is very slowly, and by incorporating walk breaks into every run. Maybe it's not hard core, but I'm happy being able to run, set and achieve incremental goals, and remain injury-free (having just started running 3 years ago at age 50!)

After 2 years with very painful PF in my right foot, I was able to finally achieve some goals with my running this year. I'm looking forward to training for my first Half starting in early 2013.

Good luck!

Re: 50 and over, 5k and beyond - what are your challenges?

guest — Wed, 18 Apr 2012 15:33:40 GMT

@ChipperT - glad to hear you got to the bottom of your hip pain

@Phyllis - feel better! I wish I could join you in San Jose, sounds like fun.

@Sue P - a lot of people turned out for your group's training run. Fantastic! Just curious: what distance did they have you run? Was it at a track?

It was so beautiful outside yesterday I pushed myself to fit in a short run after my daughter's sporting event. I was yawning during my warmup, but finished what I planned to do, an easy 2 miles plus warm up and cool down. I didn't want to go too far, since I'll be running with my group tonight and I haven't been running on consecutive days in my training to date.

Also got signed up for The Color Run in July. I'm glad it's only a 5K - the weather could be very warm!

After the C25K - Continuing the Journey

guest — Mon, 16 Apr 2012 18:03:22 GMT

Debm2011 - Wow - that's quite a hike. Sounds like fun!

I have not yet had any direct wildlife encounters on my run/walks (a bird attach would freak me out!), but I had a scare from a German Shepherd last summer. He was on a leash but didn't like sharing the path with me and his leash-holder didn't seem too familiar with this dog and how to keep him/her under control. Really scared me, and afterward, I actually thought about carrying mace on my runs.

We had rain and thunder yesterday morning for our local races. I monitored Facebook in case of postponement, but alas the 10K started on time, and when it was time for the 5K, the rain completely stopped. I'm very happy with my run - I kept to my plan of running for 7 minutes and walking for 1 to pace myself and finish strong. It was challenging enough, though! There was a lot of "traffic" in terms of walkers, strollers, little kids, etc, so I did a fair number of mini-sprints to get around those. All in all, a fun festive race jam packed with active people.

No significant day after aches. I got up and did my yoga routine first thing this morning and just got back from a brisk 30 minute walk, so I'm happy with the recovery too. Now, to see if I can build up more mileage for the 10K in June . . .

I hope everyone had fun with their training/races this weekend

50 and over, 5k and beyond - what are your challenges?

guest — Mon, 16 Apr 2012 16:25:27 GMT

It's surprising how many people are affected by plantar fasciitis! And it seems that there are so many things to try/buy to solve it. I was most helped by the exercise that is described in this article: http://jbjs.org/article.aspx?articleid=27612 My orthopedic surgeon recommended holding the stretch for 10 seconds, 10 repetitions, and 9 to 10 sets per day, making sure to do the stretch before taking the first step in the morning, and before any weight bearing exercises. I have to say that this definitely improved my PF, more than 2 sessions of PT, ultrasound treatments, and tons of calf stretching. (I wish I could get back some of the $$$ I've spent trying to fix this!)

Yoga has also helped a lot. My sister found a simple routine that I do several times a week when I can fit it in: http://video.google.com/videoplay?docid=-4628036076291757842

I also ditched the Power Step orthotics and got Alimed orthotics. They've got a little give in them, not the super hard plastic for my heel to hit down on.

Marie - it's funny that you feel best in bare feet. My pain was/is worst when I'm in bare feet. I'm almost always in some sort of shoe with a slight heel (Dr. Scholl clogs), and until a few weeks ago, I had heel lifts, orthotics and the original insoles in my running shoes. Now, I'm just down to orthotics and the original insoles.

I ran my second 5K of the season yesterday, after some stormy weather blew through. I again created a running plan to help pace myself and finish strong, and I stuck to it, dodging in between all the strollers, walkers, little kids, etc. It worked out well and I'm happy not only with my time, but also with how I feel a day later.

I'm grateful to the people in this community who post about what works for them. I feel like I have permission to run the way that is safest for me. I like to set goals and try to improve, but my injuries are keeping me realistic too.

Thanks everyone and keep posting! Happy running

After the C25K - Continuing the Journey

guest — Wed, 11 Apr 2012 15:08:32 GMT

I'll be running a 5K this Sunday, part of a big local charity run that finishes up in Michigan Stadium. This was my first-ever event, so I will always love it, even though it draws >10,000 5K runners! So crowded - there are no worries about wondering where the course is!

I continue to work through Ease into 10K, (iPhone, intervals of progressively longer runs separated by 1 minute walk breaks.) The 9 minute run still isn't feeling quite right, so I'll stay there until it does. I like the format of this program - it is very gradual, which I feel is important given my long standing PF problems.

I missed my usual Sunday run due to Easter and what I feared was the beginning of a cold (turned out to be nothing, gladly.) So, I fit in a short run Monday morning, and I'm going to work out tonight with a local womens' training group that is preparing for another local event in June. Then maybe one more easy run before the race on Sunday.

Happy Running!

After the C25K - Continuing the Journey

guest — Wed, 28 Mar 2012 18:39:11 GMT

Hi all,

I'm new to this thread. I have completed C25K twice and am now working through Ease into 10K on my iPhone. I signed up for my first 10K coming up in June. That makes it official!

I am running a little farther each week, which is a good thing, and I can really feel it (that might be a good or a bad thing.) It may be time for a fresh pair of shoes. My 35 minute yoga routine helps a lot with the creakiness.

Happy running everybody

50 and over, 5k and beyond - what are your challenges?

guest — Mon, 12 Mar 2012 14:38:10 GMT

My first race of 2012 is complete! We had gorgeous weather on Sunday for the 5K race - chilly but lots of sun. I did a yoga routine before the race to get warmed up and stretched. Everyone was decked out in their green, including one lady in a green full-length prom dress! Since I'm just getting back into training and had not quite completed the C25K program, I made a race plan of running 5 minutes and walking 1 minute. I stuck to that plan, and it worked out very well. The course was hilly - some steep, and some gradual and high! By taking the walk breaks, I was able to be more consistent in my runs, and had good energy through out, with just enough left at the end for a sprint to the finish. Yoga, warm bath, then ice on my foot after the race. No more pain than usual in my foot - I'm continuing to do my stretches, yoga and taping.

We're expecting mild temperatures this week, so I'm looking forward to finishing up C25K with some runs by the river. Then I hope to gradually increase my mileage. I might try B210K or some other training plan.

Happy running everybody!

50 and over, 5k and beyond - what are your challenges?

guest — Thu, 08 Mar 2012 23:28:03 GMT

@dyykjt1 - Congrats! You are an inspiration.

For anyone racing this coming Sunday, remember that it's "Spring Forward" weekend (Daylight Savings Time begins at 2AM on 3/11/12). I'm so glad the race coordinator sent that out in an email this morning!

It's not a marathon, but I'll be running my first 5K since last June. I'm finally getting a handle on my PF and I'm looking forward to the fun of a Shamrocks race. I'm hoping for nice (non-windy) weather!

50 and over, 5k and beyond - what are your challenges?

guest — Wed, 29 Feb 2012 14:03:12 GMT

Hi suzeecat! Glad you found this group - there are a lot of experienced runners and good advise to help you on your goals (thanks to whoever mentioned KT Tape - great stuff). Good luck with the marathon training!

I had a revisit with my foot doctor on Monday, where I was reminded to do the stretching that was prescribed back in November (for plantar fasciitis). I'm recommitted to doing ALL the stretching, and I'm replacing my orthotics with a fresh pair. My old ones were losing their sparkle.

Funny thing - when I do what the doctor says, the pain is a lot less.

I'm trying to get my mileage where it needs to be for my Shamrocks run on 3/11. Gotta take it pretty slow and gradual, especially with my foot. I'm happy to say that I was able to run outside (in Michigan no less!) yesterday afternoon. When I started running in 2009, I would not have thought that I'd be running outside in 39 degree temps, but once you get going, it's not bad at all. I love when I can get away from the treadmill.