Runner's Emergency Kit

Peter made a very good point in his comment on my previous post. No doubt the petroleum jelly works too, but he mentioned his emergency kit.

My kit is a similar concept, containing:

• Copies of medical insurance cards, for ID and, well, for insurance;
• A $20 bill;
• An Aleve (NSAID);
• An aspirin, in case of heart attack; and
• Two Benadryl tabs in case of bee sting - I’m allergic.

That little packet weighs almost nothing, and I slip it into my pocket on every run, whether it’s a huge marathon or a romp in the park. I’ve never NEEDED anything from it yet, though I gave the Benadryl once to another runner who did get stung, and the $20 bill has come in handy more than once. I like Peter's idea of emergency gloves and headband, too; perhaps I'll add those.

Maybe more important, I always, always bring my cell phone. There were times that I left it behind, begrudging the extra four ounces, especially in a marathon. Until, that is, I broke down in a marathon and needed to let my people know I’d be lucky to finish in six hours instead of the planned 3:50 or so. Now I carry it every time, and would never buy a pair of running shorts without a zippered back pocket for that phone. I’ve used it more than once to call 911, not for myself (yet) but for some other situation. Once it was to report two over-ripe dead cows (phew!).

Today’s taper run was on the overhead track at the "club," four miles in 35:15. Good pace for today, good distance for the taper. I did feel just the slightest pain in the right heel while walking after the run. Like the very beginning of plantar fasciitis (PF) which, as I recall, began at the back of the heel before it moved to the center. My PF cured itself a couple of years ago, but "they" say it’s recurrent. So maybe it’s coming back. Just in time for my string of three or four marathons. Yuk.

Tonight I’ll be wearing The Sock, the very best single treatment for PF that I’ve found, short of surgery. It doesn’t cure PF, but it may be able to reduce or even eliminate the symptoms, at least for a while. Stretches help too, and I’ll be vigilant about those. But gosh I hope it’s a false alarm.

Splits: 9:11, 8:42, 8:40, 8:41, total 35:15, pace 8:49. I’m happy.


Salad.

Hip Trouble Saturday

First, today's run:

The goal was to “recover” from Saturday’s Trail Mix and also to run easily, at the 9:30 pace I’d like to run in the upcoming marathon. That would get me to the finish in 4:09, with a comfortable 6-minute margin ahead of the 4:15 Boston-qualifying time. I think 4:09 - 4:15 may be a reasonable goal for my current level of fitness, even though I have no plan to run Boston again.

I succeeded with the run - no pains at all, and muscles feel relaxed with very little residual soreness from Saturday. I did not succeed quite as well with the pace - I ran a 4:00 marathon pace instead of 4:15. But with water stops and a few uphill walk breaks, maybe it wouldn’t be such a bad pace in a marathon. Splits: 9:13, 13:34 (1.5 mi), total 22:47, pace 9:07. Breathing was mostly five footfalls per full breath, some four, never three, which suggests that it was a sustainable pace. Hope so.

This is “dex day,” because I took the weekly dexamethasone (steroid) cancer treatment last night. I still don’t know if dex helps or hurts endurance running, but I do know I’m happy to be taking it on Sunday night now instead of Friday, so that the weekend races can be dex-free. The dex effect is very noticeable on Monday (I’m hyper and temporarily diabetic!), less noticeable on Tuesday with poor sleep Tuesday night, then pretty normal the rest of the week. Pity those poor folks who used to take dex four days out of every eight; the doctors stopped prescribing that about a year ago when they figured out that the treatment killed almost as many people as the cancer did and that this treatment works almost as well at combating the cancer.

Hip Trouble:

Last Saturday, long after the pain-free Trail Mix race was over, I sat for a while in an uncomfortable position at a party. Standing up, I felt the sharp, stabbing pain in my right hip that I have experienced exactly three other times since early March. It is a real show-stopper - like an ice pick just at or below the joint. In the past I have thought that it was a bursa acting up, but now I’m not so sure - it seems farther inside. And it’s very tricky - some of the time during an incident I can walk normally, but then for no apparent reason the ice pick will stab and I’ll be stopped in my tracks. Sometimes I can even run a short bit, but then the same thing will happen, only worse. It will be slightly sensitive the next day and entirely gone in two, as it was today, so it’s obviously not a muscle or tendon injury. But in the meantime it prevents running and makes walking slow and difficult. In a marathon it might result in a DNF, depending on where in the marathon it happened. So far only one of the four instances occurred while running, and it did not happen during the 15-mile trail race, so I’m hopeful of finishing but concerned.

What’s common among the four instances? Three things come to mind: (1) In all cases, I was wearing running shoes with the custom orthotics in them; (2) In all cases except the run, I was wearing fairly tight jeans; and (3) In all cases but the run, the problem occurred when I was seated for at least 15 minutes and then got up and made an immediate turn to the left. So for now, until this is figured out, I will not wear old running shoes for casual use, I will not use the orthotics at all (they’re to prevent plantar fasciitis, a lesser problem), I will not wear those jeans, and I will try to remember to be very careful whenever I get out of a chair. As an extra measure: I will not sit with a wallet in my right hip pocket, especially when I drive a car with bucket seats.

And how can I take this problem to my wonderful internist, who can surely figure it out? I have to wait until the problem occurs and THEN try for a same-day appointment, because the pain will be gone by the next day. It may be a while before I can pull that off.

Longer run tomorrow, perhaps on the lovely Gateway Trail.



Yesterday's breakfast: Irish oatmeal with organic flame raisins and cranberries, blueberries, banana, Dove dark chocolate, organic walnuts, Don's fruit/berry/nut mix, fresh mango, nonfat organic milk, organic pomegranate juice.


Yesterday's lunch: Organic gluten-free brown rice pasta, organic carrots and beans, organic sweet potato with organic flame raisins, homemade pasta sauce, shredded asiago and parmesan cheeses.


Tonight's dinner: Organic chicken leg, homemade cheesy corn crackers (yum), organic sweet potato with onion, organic pomegranate juice.

Achilles Is Back?

North St Paul Community Center indoor track, 67.5 laps, five miles in 43:34, average pace 8:43. I’ve been trying to build mileage carefully to get past a problem with an Achilles tendon. Unfortunately, though, I did feel the tendon today a few laps from the end of the run. I started out shooting for a pace of 9:00, but my legs wanted to go a bit faster today, so I gave up and let my legs set the pace. In the last mile I pushed just a little harder, and probably shouldn’t have.

It’s not bad though - the pain is entirely gone already. I’ll try five miles again on Saturday, and be ready to quit early if necessary. I had dreams of 20 miles next week, but maybe not, we’ll see. Meanwhile I’m using cold and heat as I write this, and don’t exactly know what to do about the Strassburg sock “night splint.” In theory, that should stretch the Achilles and hopefully avoid injury caused by tension in the Achilles. But I’ve been using the Strassburg Sock almost every day for months now, to avoid another round of plantar fasciitis in that same foot, and I’m not sure that the Achilles is failing in tension. It might be failing in compression, because when it hurts, I notice more pain going DOWN stairs than up. Furthermore, it might be easier for the tendon to heal WITHOUT tension applied. Perhaps I’ll skip the Strassburg for a few weeks and see if it seems to make a difference one way or another.

Only 12 miles this week and only 101 for the month. Splits: 8:58, 8:44, 8:40, 8:42, 8:29.



Post-run breakfast: Organic oatmeal, organic fat-free milk, kiwi, organic medjool dates, organic walnuts,m organic blueberries, Don's nut/fruit/berry mix, banana, Hershey extra-dark chocolate. Yummm.


Salad: Organic romaine, organic medjool dates, stuffed olives, organic pecans, organic blue-corn chips, Sunshine's homemade guacamole, dried organic strawberries, raspberry vinegar.

Love That Gateway

Sunday, Nov 11:

My sweeties and I went out to the Gateway Trail Sunday, along with a lot of other folks! Cool with a crosswind, the running was perfect, as was the people-watching. I wanted to take it a little easy for the 14-mile run, having run hard Saturday, but I got going and felt good and what the heck. I’m surprised by the 7:37 last mile, but did enjoy running it. I think that particular mile is slightly downhill - I always do well there.

Took water at miles 4.3 and 9.7, each time with a gel. Breathing was four footfalls per full breath almost the whole way. Time 2:00:04, average pace 8:35. I did stop my watch three times for a couple of minutes each while taking water (from the car) or greeting my sweeties as we passed each other. Is that cheating? Splits: 8:27, 8:30, 8:32, 9:05, 8:42, 8:51, 9:05, 8:42, 8:26, 8:34, 8:38, 8:00, 8:55, 7:37.

When we run Gateway, we often park our cars in different places and run toward (or past) each other and each others’ cars, leaving water in the trunks for each other. That’s nicer than lugging a water carrier and worked well Sunday.

Saturday, Nov 10:

Another excellent run with the St Croix Valley Runners, 5 miles in 40:05, for a pace of 8:01. Hey I’m happy with that. Speed is coming back. I ran with Tom this time, following Dave & Art, and followed by Roy, Candy, Gauss, George, & Dave. Did I miss anyone?


Today's breakfast: Organic oatmeal, organic nonfat milk, banana, blueberries, blackberries, Don's "gronch" with miscellaneous dried fruits, berries, and nuts, Dove dark chocolate.


Sunday's lunch: Sunshine's chicken soup with an organic chicken and lots of other good stuff, two kinds of gluten-free crackers. I had two bowls :-)


Recent supper: Pot roast with free-range bison, organic carrots, onions, plus sweet potatoes and pineapple.

Painless

Tuesday, Oct 16:

Round and round we go on the North St Paul Community Center indoor track, 13.5 loops per mile for 14 miles. You do the math. I’d rather be on the Gateway Trail, but the rainy weather recommended otherwise. Time 2:03:42, overall pace 8:50, absolutely no pains, plantar-fasciitis or otherwise.

I use my watch to count the laps, and it’s my firm opinion that I never miss or gain a lap. If I’m running a pace of 9:00 min/mi, then the first lap should be at 40 seconds, the second at 1:20, the third at 2:00, and so forth. If I’m going a little faster, as today, then I’ll gradually get a little bit ahead of that schedule. If I slow for water, as today, then I’ll fall behind it a little. At the one-mile point (13.5 laps), I click the watch and start over. That way the watch keeps track of miles AND the current lap within the current mile. It’s a good system, works perfectly. I could just run for two hours and forget about pacing myself, but that’s not me. Yet.

This was my “long” run before my next upcoming marathon, unless the Chicago Marathon a week ago was my long run. I walked quite a bit of that one, partly because they ordered us to walk. Today I took water every even mile, gels at 4 and 8. Breathing was four footfalls per full breath almost all of the way, faster in the last mile. Splits 8:58, 8:40, 9:01, 8:48, 9:09, 8:46, 9:00, 8:44, 9:02 8:47, 8:57, 8:45, 8:49, 8:17. I’m cheered by the fact that there was still enough left to speed up some in the last mile. Good run! I feel great.

Sunday, Oct 14:

Challenge Aging is a new race in the Charities Challenge series of races. Like most of the others, it’s a 5k, twice around Como Lake in St Paul, a nice flat course. My time was 23:38, more than a minute quicker than Saturday, for a pace of 7:37. I tried pretty hard; this was about as fast as I could run in my current state of fitness. It’s more than two minutes slower than my 5k PR from last year. But a week after a marathon and a day after running 8+ miles it’s OK with me. No pains of any kind. A feel-good day, actually.



This morning's breakfast: Organic oatmeal, organic nonfat milk, organic nectarine, organic strawberries, organic plum, organic yogurt, organic dark chocolate. Estimated Weight Watcher points = 7.


Tonight's salad: Organic romaine, organic local fennel, organic candied ginger, dried dragon fruit, blue cheese, raspberry vinegar. Estimated Weight Watcher points = 3.


Last Thursday's dinner: Wild-caught orange roughy, kiwi, organic broccoli, organic pickled beets. Estimated Weight Watcher points = 4.

Nine Wonderful Miles

St Croix Valley Runners:

What a pleasure to be running with the St Croix Valley Runners once again. I’ve missed that. Five miles in 41:30, pace 8:18. Good enough for today. I intended to run a little slower, but ended up in front with Doug and Al. 45 degrees with no wind, a rising sun, and good company. It doesn’t get much better than this. No problem with the plantar fasciitis; I did wear my orthotics of course.

Race for a Safe Place 5k:

This is a sweet little race in Stillwater hosted by the Stillwater Fitness Club to benefit the Tubman Family Alliance, which provides safe havens for women and children, and other services.

The race starts at an elementary school (read: no porta-potties needed) and winds through a sleepy neighborhood, then returns on a superb paved trail along a picturesque lake. There is even a wooden bridge, not to mention exquisite fall color. The sun was bright, and welcome in the 50-degree temperatures. Very low humidity - what a contrast with last weekend.

I ran 24:53, for a pace of 8:02, good enough for second place in 60-69, and satisfactory to me considering my current state of training and the earlier five miles today. Then I jogged back to bring in my sweeties, for a total of about 9 miles on the morning. There is a little pain in the right hamstring, that nagging problem, but not bad. Right now I’m still enjoying the runner’s high - aren’t endorphins wonderful?



Today's breakfast after the runs: Organic oatmeal, organic nonfat milk, organic plum, organic nectarine, organic grapes, roasted & salted cashews. Estimated Weight Watcher points = 7. The leaves on the picnic table are from a white oak and a red oak - can you tell which is which? Click the picture to enlarge it if you like.


Friday night's salad: Organic romaine, home-roasted organic filberts, blue cheese, organic nectarine, with a dash of olive oil and raspberry vinegar. Estimated Weight Watcher points = 4.


Friday's lunch: Organic swiss chard with almonds and onions (probably more good stuff; I can't ask Sunshine right now because she's out doing a 20-miler!), cantaloupe, pineapple. Estimated Weight Watcher points = 4.

Three Wonderful Miles

Back in the saddle again! The superheated Chicago Marathon is in the past, and I not only survived it but finished it. Today’s three-mile run shows that I am recovering from it in a normal way. It felt wonderful, especially in this morning's 48-degree temperature. Time 25:39, average pace 8:33. Splits 8:54, 8:36, and 8:09. Wahoo!

The plantar fasciitis pain is gone. The only pain today is in the right hamstring, a problem which has recurred several times over several years, and for which I don’t yet seem to have a good solution. I hope that cross-training will help. Further, I have no marathon in view at the moment (first time in a LONG time) and can afford to ramp back up to good running condition fairly carefully.



Tuesday night's dinner: Wild caught salmon with pistachios and organic nonfat yogurt, organic peas (two kinds), pineapple. Estimated Weight Watcher points = 9.

Chicago: Marathon from Hades

After a record-high overnight low, the temperature was 75 degrees at the start, soaring to a record 88, with the dewpoint in the mid-sixties throughout, real-feel temperature above 90 much of the time. Race organizers cancelled the race at the 3:35 time mark, sending anyone not yet at the 18-mile point (our guess) back to the start/finish area. My sweeties got caught in that dragnet and were unable to finish the race, though they did get medals. Given the conditions, they have mixed feelings about it, as it might have been difficult to finish within the marathon time limit anyway.

I was ahead of the cutoff, at about mile 20.5 when we got the news. First we heard that the race had been cancelled, so we could stop running. No one did. Then we were instructed to walk to the next water stop and wait for busses to take us to the start/finish. No one believed that for a second - we kept running and walking. Finally we were told to keep going, but ordered to WALK to the finish. We heard that order over and over again as we walked and jogged the last few miles. Apparently the organizers were tired of sending out ambulances; one 35-year-old man actually died, and over 300 were sent to local hospitals.

MY good news is NO PLANTAR FASCIITIS PAIN. Holy smoke - 26 miles and no pain. I thought I felt it at mile 14, but it went away. YAY YAY! It’s a double yay day. I’m not (quite) silly enough to think it’s gone for good, but I’m extremely happy with my newest custom orthotics from Ron at the Brace Place at St Croix Orthopedics in Stillwater. He made them specifically for running, and today they ran. My time was quite unspectacular at 5:07:09, but I’m happy with it considering (1) the extreme conditions, (2) my lack of marathon training, and (3) the orders to walk the final four or five miles.

I got Illinois, my 15th state and 26th marathon. Uff-da. It's a masterpiece! More tomorrow, crash now.


Salad on the road:

Organic romaine, pickled beets, stuffed olives, organic walnuts, avocado, blue cheese, organic olive oil, raspberry vinegar. Estimated Weight Watcher points = 4. In Tupperware :-)

Eight Miles and Ten Miles

Wednesday October 3:

Another “long” run, this time 10 miles, mostly on my favorite trail alongside the railroad tracks, made of deep, coarse sand and some gravel. No pain at all in the plantar-fasciitis foot during the run, though it aches just a little now as I write this. I’m applying ice, as a precaution, and later in the day will switch back to warmth. Time was 1:34:06, for a pace of 9:24. Good enough for this soft trail, this distance, and my iffy state of training. This was again the longest non-stop run since May, counting 23 miles already since Saturday, what a contrast with the recent past. Wahoo!

What a wonderful, beautiful, solitary run, in the rising sun, on a trail with trees and fall color much of the way. As if to make my day, a train hooted and clattered by near the end of the run. The engineer waved. I love trains. Happy runner; the day is already a masterpiece.

Monday, October 1:

Excellent! Eight miles at the community center, four on the dreadmill and four on the steel, unforgiving indoor track. No pain in the left plantar-fasciitis heel. At all. I used my newest shoes (the ones I use for racing) with the brand-new orthotics from the Brace Place at St Croix Orthopaedics. All fine. Time was 1:11:02, for a pace of 8:52. That’s just dandy for my state of training. Longest continuous run since May.



This morning's recovery breakfast: Organic oatmeal, organic nonfat milk, organic nectarine, banana, organic plum, pistachios, kiwi, organic pomegranite juice. Estimated Weight Watcher points = 8. Picture taken on the sidewalk in the 9:00 am sun.


Last night's dinner: Organic snap peas, wild caught Alaska salmon with organic nonfat yogurt, crushed pistachios, spices. Estimated Weight Watcher points = 6.


Monday night's salad: Organic romaine, organic cashews, organic (hydroponic?) cucumbers, organic plum, blue cheese, raspberry vinegar. Estimated Weight Watcher points = 3.

Where Did the Plantar Fasciitis Go?

Five miles with the St Croix Valley runners, my buddies, no plantar-fasciitis pain. Yay again! Since I’m out of shape and running on pavement (contrary to doctor’s orders) I ran slowly and finished last, with about a 9:18 pace. S’ok for now. This was the first run with the SCV runners in about two months; it’s so good to be with them again.

Also, this was the first run in my BRAND NEW custom orthotics. I now have TWO pairs of custom orthotics, because the second podiatrist didn’t like the ones that the first podiatrist made. The new ones are softer in the heel, and lighter, specifically made for running. More about that in the next blog; I am now a fan of the Brace Place at St Croix Orthopaedics in Stillwater, MN. I was a little concerned about the softer heel, because the cushioned-heel orthotics that I have made myself or bought at Walgreens have not helped much. But so far so good; I’ll use these for running from now on unless there is trouble.

Back to the headline: Why IS the plantar fasciitis going away? Here are some possibilities:

• Two weeks ago, trail running, I felt pain on the side of the plantar-fasciitis heel rather than in the middle where it’s supposed to be. I was obliged to run two miles on that pain, because I had an appointment and time was short. It hurt a lot, but the pain died down in a couple of days and then disappeared. Perhaps I pulled something loose that allowed the foot to begin to heal more completely; or
• At about the same time, we began to eat mostly-vegetarian. Could that promote healing? Hmmm. Or,
• At about the same time we got serious about a gluten-free diet, along with the vegetarian diet. I have no knowledge that I am gluten-intolerant, none of the classic symptoms. I have the impression that the standard test would be skewed by the myeloma, but I do have a son who is gluten-intolerant. Can gluten interfere with healing? Or,
• I’ve made more effort in the past few weeks to keep the heel warm day and night, to promote healing; or,
• “Everyone” says that PF gets better eventually. It’s been five months, maybe it’s just time.

You be the judge.

Of course I do continue to wear the orthotics all day and the night brace all night, I do my stretches (sometimes), and I am not under the illusion that the PF is gone for good. I’m running a marathon soon, and that will likely bring it back. I hope not, but I'll run it or limp it anyway.



Breakfast: Organic oatmeal, organin nonfat milk, blueberries, banana, organic plum. Estimated Weight Watchers points = 4.


Lunch: Gluten-free raisin bread, kiwi, organic sunflower butter, organic peanut butter, black currant preserves. Estimated Weight Watcher points = 8.


Salad: Organic romaine, organic peach, organic strawberries, organic walnuts, raspberry vinegar. Estimated Weight Watcher Points = 2.


Dinner: Organic rice, organic salad beans, water chestnuts, organic sweet potatoes, local rutabaga, organic catsup.

Six Pain-Free Miles

No pain in the plantar-fasciitis at least. The right hamstring is complaining a little, but this has been a chronic issue ever since it “popped” in the Twin Cities Marathon a few years ago, forcing me to walk the last 16 miles. I need to note it in the log, do my stretches, and hope it doesn’t become a problem. I had hoped it would go away completely, doing so little running, but perhaps the biking is just as hard on it. Or maybe it will never heal correctly. That’s the bad news, and not very bad.

The good news: this is the longest run in months free of plantar-fasciitis pain. YAY! And a beautiful morning on the Gateway Trail horse paths, too. Damp from last night’s rain, silent running.

It took me just over 54 minutes, for a pace of about 9:05, which is just fine considering the soft trails and my current level of fitness. Breathing was four footfalls per full breath most of the way; that’s a perfect breathing rate for me in longer runs, or races up to a marathon. It changes to three footfalls per full breath going up hills and near the finish. If it gets to two footfalls per breath, I’m either a few hundred yards from the finish or I’m in trouble and must slow down or walk a bit.

This run was long enough to begin to feel it in the leg muscles, especially the left thigh which has been under-used while I’ve been compensating for the PF in the left foot. But that’s a GOOD feeling; progress is being made.

Bottom line: It’s a masterpiece!


Today's breakfast: Organic oatmeal, organic nonfat milk, blueberries, organic strawberries, kiwi. Estimated Weight Watcher points = 3.


Today's lunch: Sunshine's chard with sweetened cranberries and pistachios, organic butternut squash, organic cheddar, organic salsa, Sunshine gluten-free corn bread (with stuff), organic peanut butter. Estimated Weight Watcher points = 6.


Last night's supper: Organic brown and wild rice, organic squash, organic home-toasted cashews (by Sunshine), watermelon, organic broccoli. Estimated Weight Watcher points = 5.

Gateway Trail Four Miles

The Gateway Trail is getting prettier by the minute. Fall color is coming fast; sumac is already red as can be, maples are starting to turn, and oaks are giving hints. The sky cleared as we ran (my sweeties ran too), and the temperature was a perfect 53 degrees. Best of all, I ran four pain-free miles today; not a twinge from the plantar fasciitis. Nada. Zippo. Only a little faster than 9-minute miles, but speed was not the objective today.

What’s going on? Why is it better now than it has been in months, even though I ran a tough marathon three weeks ago and the foot was still painful as recently as one week ago? Dunno, but I’m going to grab it and run. Literally. And cautiously.

One thing I’m doing differently: I keep the foot warmer, all day and all night. I added an extra layer of cotton sock to the Strassburg Sock night splint that covers and warms my foot all night, and I’ve been wearing a warm sock on that foot all day too, even when the other foot is bare. I suspect that healing happens in warm tissue much faster than it does in cold tissue.

Plan: Six miles Thursday, maybe five Saturday (there are scheduling issues), hopefully eight or ten Monday? I see the podiatric surgeon again Monday, so maybe I’ll run first and come in with very current data. But if so I’ll have to get up plenty early; the appointment is for 8:25 am. It’s worth it.


Tonight's salad: Organic romaine, cucumbers, avocado, organic plum, raspberry vinegar. Estimated Weight Watcher points = 2.


Tonight's dinner: Organic sweet potatoes, organic broccoli, organic beans, organic brown and wild rice, organic catsup, pineapple. Estimated Weight Watcher points = 6.

Racing Butterflies

Fall is SO much my favorite season! Today I took my trail bike on the big loop of the park. What a lovely ride. Woods and open fields, winged creatures abounded. Twice I found myself following a butterfly. Geese honked overhead in their familiar fall V-formation, celebrating their growing strength for the upcoming southbound journey. Wheeling around a corner, I came upon a hen pheasant. She really didn’t want to fly this early in the morning, and ran down the trail ahead of me as fast as she could, but eventually had to fly into the nearest thicket. And throughout the ride were the first splendid hints of fall color.

Temp was 72 degrees with a strong south wind, weather that so often precedes thunderstorms. The park trails were still a bit washed out from the most recent rainstorms. A few days ago we got an inch and a half of rain in about 20 minutes, and nearly three inches total. Apparently the park did as well.

The ride was energetic, lasting about an hour. Distance is irrelevant because the trails are tough; I used every gear on the bike (there are only seven) including and especially the climbing gear. Heart and breathing rates were right up there the whole time. I stopped just once, to admire the view from a high point in the park. What a great, refreshing ride!



Breakfast: Organic oatmeal, organic nonfat milk, organic grapes, kiwi, organic strawberries, banana. Estimated Weight Watcher points = 6. Basswood leaves fall first in autumn, rather unceremoniously compared with maples and other colorful trees. This one landed photogenically on the picnic table where I often photograph my food.


Salad: Organic romaine, avocado, blue cheese, organic nectarine, organic walnuts, Sunshine's homemade corn & amaranth bread, raspberry vinegar. Estimated Weight Watcher points = 5.


Dinner: Organic vegetable dish (sweet potato, beans, onions, squash), sweet potato chips, parsnips, Sunshine's corn & amaranth bread. Estimated Weight Watcher points = 5.

MMRF Race for Research 5k

This is my race, a fundraiser for myeloma. I help with the course a little, by certifying it and assisting with directional signs and mile markers before the race. How appropriate that this should be the first pain-free race for me in months. I’m a happy runner!

Friend Jim ran very well, close to his best pace, but I was off my pace by more than a minute per mile. I’m out of shape, because the plantar fasciitis has made it so hard to run, and I wasn’t trying to push the pace. In fact when I did lengthen my stride to speed up near the finish, I felt a twinge and quickly returned to pace. But if this freedom from pain is a sign of things to come, I will relish the chance to train back up to racing form. Whoopee! Easy does it, fingers crossed, podiatrist appointment in eight days. Maybe I’ll have good things to tell him.

Carrie Tollefson, world-class middle-distance runner from Minnesota, has lost a grandmother to myeloma and was there supporting this race. She gave me a solid suggestion for the plantar fasciitis: Folske Clinic, a chiropractic clinic in Golden Valley. She asserted that Wade Folske brought an end to her own plantar fasciitis. I may eventually try that.
Tollefson jogged with the regular runners at this race. Gliding past me with a word of encouragement but no apparent effort, she slowed ahead to run with a young boy for a hundred yards or so. Later I saw her stop to tie the shoelaces of an even-younger boy. After the run she signed posters and chatted with runners until well after the awards were finished. She is not only a good runner but a good person, an example to all of us. We're lucky that she represents Minnesota in global competition, and that she is supporting this race.

For more photos and information about the race, visit Sunshine's blog.



Organic oatmeal, organic skim milk, seedless grapes, organic nectarine, kiwi, banana, pistachios. Estimated Weight Watcher points = 7.


Organic romaine lettuce, hydroponic seedless cucumbers, organic peas, crushed blue-corn chips (for crunch and salt), raspberry vinegar.


Grass-fed antibiotic-free bison, organic squash, organic sweet potatoes, onions, organic beans. We're eating mostly-vegetarian right now, not much bison; this photo is from a few weeks ago.

Three Days

Today, Saturday, Sept 22:

OSI Fall Roundup, North St Paul. We three ran this mostly together today. The bad news is that it took me twice as long as if I had run full speed, but the good news is that my plantar-fasciitis foot didn’t hurt at all. Then I put on work boots and did some yard work, and it did start to hurt a little. Shucks. We'll see tomorrow.

Friday, Sept 21:

Lovely bike ride with Jim, partly on my favorite trail along the railroad tracks, partly on grass, partly paved trails, and partly roads. About 21 miles, we didn’t push hard, and I didn’t clock the time. I think that I should do at least one long bike ride each week, although my right hamstring starts to hurt if I ride every day. The foot feels fine, but I don’t imagine that it would if I ran.

Wednesday, Sept 19:

Measured the new Bolder Dash 5k and 10 races around Lake Nokomis, riding the bike about 15 miles. Measurement of road races is done on a bicycle, specially equipped with a counter that precisely reports the distance traveled by the bike's front wheel. The counter is calibrated both before and after the measurements, by riding a special course previously measured with a steel tape.

Recovery treat:

Watermelon, kiwi, organic strawberries, blueberries, organic pear, organic fat-free yogurt, one Dove dark chocolate. Estimated Weight Watcher points = 5.

Elliptical Miles

One half mile on the treadmill, and the foot began to hurt, so I switched right away to the elliptical machine and burned 450 calories there. The machine said 3.8 miles in 32 minutes. Heart rate got up to 146, which is rather high but: (a) I’m a little out of shape; and (b) I was still digesting breakfast, which does make some difference. Good exercise, but I prefer running.

I had an appointment for my second pair of custom orthotics today. And I got a bill for $405 for the first pair today as well. Medicare covers the doctor visit, but not the orthotics. I suppose the second pair will cost a similar amount, but I hope they are a little more appropriate for running. Anyway OUCH!


No-hormone no-antibiotic beef roast with organic sweet potato, organic carrots, onions.

Estimated Weight Watcher Points = 5.

Four Mile Run

Forty minutes of cool, morning running on grass trails. I meant to go about half that far, but made a wrong turn in the park and then I was committed. Lovely, delightful run, except that the plantar fasciitis foot did hurt some, especially in the last mile or so. In fact it hurt in a new and different way, I think, more on the outside of the heel instead of the bottom. Not sure what’s going on there, but it still hurts as I write this in the evening. Sigh.

But it really was a nice run otherwise. And interesting. As I drove in, there were police cars all over the place, some from Duluth. I parked and took off on a jog anyway, passing an officer in plain clothes. I half expected him to say I shouldn’t go down that trail, but he didn’t, so I asked him if this was just an exercise and he affirmed that they were training. Later I saw canine units, and the police cars seemd to be spread out all over the park.


Wild caught Alaskan salmon (canned), organic yogurt, local dill, paprika, organic rice chips, organic peas. Estimated Weight Watcher points = 7.

The Foot Surgeon Recommended ...

NOT surgery. Not yet. Imagine! He has more things to suggest before we try surgery on the plantar fasciitis. I don’t think he was very impressed with the other podiatrist’s recommendation of two months of "hammock therapy." And neither was I - it didn’t work and it seems I wasted two months. He was also not impressed with the custom orthotics that the podiatrist had made for me, with a rather hard heel plate; he prefers a softer one, so I will be getting ANOTHER pair of custom orthotics. Interesting factoid: I got in to see the orthopedic surgeon in ONE DAY, but the appointment for the orthotics takes at least a week, no exceptions, “Ron” is very busy. Is there a message there?

Whether there is or not, I really like this doctor. He is a board-certified podiatrist and podiatric surgeon. He is young (compared to me) but not TOO young, he didn’t recommend surgery as the first option even with my history, he is a very competitive runner and triathlete, and he was VERY informative. So much information that I wish I’d taped it. Happily, Sunshine went with me, so we can compare notes. I had an appointment with the other podiatrist too, and I just cancelled it.

This guy is my new foot doc. His name is Troy A. Vargas, D.P.M., at St. Croix Orthopaedics, centered in Stillwater, Minnesota. Here are some of the things I heard him say (not to be confused with whatever he ACTUALLY may have said):

• Plantar fasciitis can be cured without surgery 90% - 95% of the time.
• It appears more in aging people, so may be somewhat of a degenerative problem.
• The surgery is simple and quick - just a few minutes to remove the center (usually) of the fascia where it attaches to the bone, and put in a few stitches. The only surgical issue is getting through the layer of fat which forms the heel pad. The body ultimately replaces the removed portion of fascia with scar tissue.
• There is a potential complication of nerve pain CAUSED by the surgery, which is very hard to treat and is the primary reason why doctors are slow to treat plantar fasciitis with surgery. It can make the pain worse. As far as he knows this complication has never appeared after one of his surgeries.
• Running on grass trails is much better than running on pavement. Go to the park. I will!
• A second steroid shot is not out of the question (I’ve had one already).
• Night splints are good - keep it up.
• Stretches are very important - several times per day, both the Achilles’ tendon and the hamstrings; that’s all connected.
• He suggested all sorts of cross-training: Biking, pool running, swimming, elliptical, and more. Of course.
• I didn’t ask about hot and cold treatments, and he didn’t offer anything.
• There is another therapy (I missed what it was exactly) that he might want to try before doing surgery.
• He knows that PF is impacting my lifestyle, and that is an important consideration.
• There is a theory that some cases of PF may become chronic, without inflammation, and if so the correct medical term would be plantar fasciosis instead of plantar fasciitis.
• In an aside, not discussing PF in particular, he did mention that sometimes an injury will rupture and then the pain will actually go away. I think he was implying that’s what may happen in some cases with PF.

Specific, immediate instructions for me:

• OK to run on grass, be guided by the pain. Yay!
• Avoid hills.
• Go immediately to the Brace Place (do not pass GO) and get new orthotics by Ron. Wear them all the time, including running.
• Continue with the Strassburg Sock night splint.
• Stretch the Achilles, calves, and hamstrings several times per day.
• Come back in three weeks for a steroid shot (one week before my next marathon).

I’ll keep posting. I really would like to stop writing about plantar fasciitis pretty soon, but today I feel hopeful and cheerful. Despite the pain at the end, the Moose Mountain Marathon was a delight, and now I have a doctor in whom I feel some confidence. This day is a masterpiece!

More Moose Mountain Marathon Pix

Hover over a picture to see remarks about it, click to enlarge it:

















Plantar fasciitis still hurts, and I have an appointment with a podiatric surgeon tomorrow morning. Can't wait to see what he says!

Moose Mountain Marathon

What a marathon! The Moose Mountain Marathon is one of three simultaneous races traversing sections of the Superior National Hiking Trail. Besides the marathon there is a 50-mile and a 100-mile race. We three “only” ran the marathon, but that is a far tougher course than any other marathon I’ve ever run. First we spotted ourselves a two-mile handicap by missing a turn at the START. I was just livid when I found that out (but maybe at myself?). However, it’s very hard to stay angry when surrounded by so much natural beauty, and with perfect running conditions, the temperature varying only between 52 and 57 degrees all day. After the iffy start, we hiked (no running for us) another eight miles to the first of three aid stations, then continued on to the others. The trail is sometimes very nice, soft earth, but more often it is obstructed with roots and rocks. There are lots of long uphill and downhill treks, and those are usually the rockiest parts of the trail. In a few places, it would be very hard to navigate the trail without using hands to steady oneself.
	The fastest runner this year actually did finish in just under four hours, but people who do that can probably run a paved marathon in 2:30 to 2:40. One friend who can normally run a marathon under 4:30 needed over eight hours last year. It’s a TOUGH, challenging race, not just for people who are competing for a place but for anyone trying to finish it at any speed. The incredible beauty of the Superior Hiking Trail is the compensation. This race has few rules, but does have cutoff times: You may not leave the last aid station after 5:00 pm unless you have a flashlight or headlight. Further, you may not leave the last aid station after 7:00 pm, period. We arrived there at about 5:50, and my sweeties decided that they wouldn't risk running the last leg on very tired legs in the dark. So I donned a headlamp and took off for the finish, traveling the last seven miles in a little less than two hours, much of that in semi-darkness. It rained for the last half hour or so, making the trail a little more slippery, but otherwise not causing a problem. In this segment I did run, as fast as I could, walking the steep uphills, the treacherous downhills, and wherever else the trail was too uneven to run safely.
I loved traveling with my sweeties, but I loved this part too, crusing alone, almost silently, through the forest as fast as possible. It’s hard to believe that I averaged only 17 minutes per mile; it sure felt faster. Must be more than seven miles :-) The casualty, unfortunately was the plantar-fasciitis foot. It hardly hurt at all hiking into the last aid station, then started to hurt a little more as I ran the last seven miles, and finally hurt a lot when I reached the pavement of the last half-mile. It seems like the podiatrist-recommended two months of “hammock therapy,” with night splint every night and special orthotics, didn’t help at all; the PF came right back. Two wasted months. It still hurts today; we’ll see about tomorrow. Maybe it’s time to see if a surgeon has any advice. The marathon was delightful, but the foot is a big disappointment. See more Moose Marathon information on Sunshine's blog Best Day of the Year.