Denise and I did another slow, gentle run at Buddy Attick. 3 miles.
As the day went on, my PF became increasingly sore. I didn't post because I was composing my "I'm signing off till I heal." blog entry. I took my shoes off last night after work, and immediately felt better.
I've been running and wearing OTC orthotics trying to alleviate stress on my PF. But the soreness went away when I took them off. This is analogous to when I started running: I developed PF fairly quickly. At the time, I was running in new motion control shoes, thinking I could use all the support I could get. I went to a running store and they put me into much lighter stabililty shoes. My PF were fine immediately.
I'm glad to announce I'll be running tomorrow instead of resigning myself to another month's running rest. Now, I'm not going to use the orthotics.
The plantar fascia are ligaments connecting the ball of the foot to the heel. They hold the bones of the foot in an impact absorbing "arch", allowing us to run with minimal jarring.
Plantar fasciitis is an over-use injury caused by too much distance, speed, intensity, or hills too soon. I caused mine by hitting 45 miles per week, then, a week later starting tempo runs, and then, 2 weeks later adding intervals. Dr. Jack Daniels recommends 4 to 6 weeks at a particular level of training before increasing the load. I obviously did not follow that advice.
My plantar fascia are 95% healed. This morning brought disappointment because I could feel a little stress in my arches after several mornings pain-free. I would probably still not run, but the MCM is 15 1/2 weeks away.
So, I stretch twice a day, emphasizing my gastrocenius, soleus, and perennially tight hamstrings. I am convinced of a soleus-plantar fascia relationship as I can feel my arch when I do stretches for the soleus. Also, I'll run on soft surfaces until I'm 100%. I'm hoping these two modifications to my previous training will allow me to ramp up miles and finish healing.
Training today: strength training in my home gym at 6 AM.
Denise and I arrived at the park at 6 AM for 3 miles. We start by the library on the southern side of the lake going counter-clockwise. As we leave the tree line for the first time on the northern side, the rising sun lites up the trees on the western side. Its a post card moment, trees reflecting perfectly in the completely still water. Its a cool 68 F and the run on the soft trail is easy.
We loop the lake a second time and the water is now dappled with tiny ringlets from the millions of insects woken by the sun. In the distance, we can hear the DC rush hour traffic.
Sa, 7/5: 3.25 miles around Buddy Attick Park with Denise. It was a cool morning drizzle, like running through clouds. I ran very gingerly, not wanting to get my plantar fascia irritated.
Su, 7/6: Denise and I went to Buddy Attick, again. The appeal is that it is a well-graded dirt path, thus minimizing impact and stress to the PF. Bumped into several walkers and runners I knew from 2004 when I first started marathon training. That was 30 lbs and 3 marathons ago.
Today: well, I had to drop my SL 320 off at the dealership to get worked on. This evening its off to order flooring - we're doing the whole first floor and stairs in Pergo. Otherwise, it would have been a strength training day.
What I am about is making training for the marathon a lifestyle. Contemporary medical advice recommends 60 - 90 minutes a day of vigorous exercise. This is consistent with training for the marathon at the amateur level.