Wednesday, July 22, 2015

2015 Ironman Boulder on the horizon : thoughts : @AsicsAmerica updates #GelQuantum360

I'm down, but not out.

Plantar Fasciitis... I have it going wild and it sucks.  It started right as we left for vacation after a long run and has been bugging me ever since.

What I have I been doing to get rid of or minimize it before IM Boulder in 1.5 weeks?

Of course I ran on it a few times before realizing I was causing more issues and making it a lot worse.  Stubborn.  Bull headed.  Whatever.  I tried some trusted shoe models.  Stretched more diligently before runs, but ultimately it's a factor of not running to heal.  I've done some damage from not dedicating enough time to warm ups, using improper shoes and using shoes with too many miles.  There's a laundry list of factors, and I'm addressing them in the weeks leading up to Boulder.

For the past 2.5 weeks, and the week leading up to Boulder, it's elliptical only.  It's not the same, but it's the closest to running I can get without pain.  I couldn't even pool run.  Just pushing off irritated the PF.


Aleve has been my friend.  Large dose in the morning, very small dose before bed to get some good sleep.  As time has passed, the pain has subsided to non-existent for normal daily activities.  I'm reducing pain meds to minimum as possible in order to get maximum benefit on race day.  Yes, Aleve will be in my transition and special needs bags!

Straussburg sock at night before bed.  I cannot wear those things at night when sleeping as it wakes me up, but I try to hang my feet off the bed to not put them in position that shortens the achilles and promotes improper healing.  I can wear it for the few minutes between putting the kids down and going to sleep.

Proper warm ups and cool downs.  Warm up gently, dynamic stretching and then go after the workout.  After the workout, ample time stretching statically and getting some length back in the calf and achilles.  I have been better about doing this as opposed to not at all in the past, but it's been too short of time and not warmed up gently enough.  I'm getting old...

Massage.  My dude Kent at Thoroughly Kneaded Muscle Therapy has beat me up.  He's brutally attacked the heel and calf to get recovery stimulated and have the healing align with the tendons and not criss-cross which makes for a weaker structure.  Look it up.  ART is not hot air.  It's real and if you keep injury a certain body part, this could be key to get it to heal effective and be stronger in the long run.


I've messed around with shoe inserts and they just aren't doing it.  I figure if it hurts my feet just walking around, it's probably not helping.  I've been blessed with a blitz of ASICS shoes to try and while I have my staples, I might have used the new models a little too overzealously in my training runs.  Traditionally I go with the Gel 1100 series, GT 1000 or 2000 series or the Tri Noosa's.  Sadly I'm out of 1100's and GT's.  I don't have enough time to break a pair in with elliptical runs, so I needed an option I have already broken in.  That left me with the Gel Kayano 21's, Tri Noosa 8's and the Gel Quantum 360's.  Unfortunately the Kayano's weren't feeling good with the PF and the Noosa's are too rigid in the heel for the PF.  BUT, the new Quantum 360's are EXCELLENT!  They feel great just wearing for every day and for elliptical work.  Since I have had them for a few weeks and wearing them, I feel comfortable they are worn in enough to tackle IM Boulder.



So that's the plan.  Hit the bike and swim hard, run on elliptical only til race day, pain management meds full force for the race and a lot of prayer and rest and recovery / therapy.  I'm crossing my fingers that I have enough miles in the bank to get me to the finish line and enough Aleve to get me through the run.  ;)

Monday, July 13, 2015

@openoptionskc Shawnee Mission Triathlon Race Recap - 7/12/15

So at the last minute, I won a free entry to a race!

As I was on vacation with the family, I randomly entered a Facebook drawing for entry into a local triathlon, knowing it was the day after we got back and figured it was a long shot to win.  Wouldn't you know it, I won the free entry!

I'm all about free race entry!  Thanks to Open Options of Kansas City (http://openoptionskc.org/) for sponsoring the event and giving a random entry into the Open Options Shawnee Mission Triathlon!

A little bit about Open Options:

Our Mission
At Open Options UCP, we are guided by our mission to support people to realize their full potential.

Our Vision
We seek to become the premier provider of supports and services for people with disabilities, signifying quality, innovation, and person-centered principles. We are committed to ensuring the sustainability and growth of our organization and are driven by a ceaseless desire to improve. The people we employ will be engaged, dedicated, and invested in our mission.

Our Values
Every day we are given the amazing opportunity to make a difference in people’s lives. We are a catalyst for growth, supporting others to see and pursue the many opportunities and options a meaningful life presents, and contributing to the happiness of those around us. The people we serve are our priority and the people we employ are our greatest resource. Our interactions are guided by three core values:
  • Demonstrating an unselfish concern for the well-being and happiness of others
  • Being open, authentic, and truthful
  • Respecting the dignity of every person and every role

But I am "injured"

Lately I have been suffering from plantar fasciitis, and anyone that has had a case flare up, it sucks.  It started the weekend we left for vacation after a long run and got worse as I tried to work out over vacation.  I shifted to spin bike, weights and elliptical to let it rest, but the damage has been done.

So, the last thing I wanted to do was run a race with IM Boulder coming up and in serious need of recovery.

That's when I sent the call out to my local group of tri peeps and found a ringer, I mean runner, for a relay team!  I swam and biked, and my pub crawling, potato-ole eating friend ran.  Problem solved.

It was ugly

The swim was ugly from the start as I went out too hard and it was the worst swim ever at this event.  I have been spotty in my swim training over the past month and coming off vacation with no swimming, it showed.  Unfortunately I'm not the type that can take time off and show up and kill it.

I had to gingerly walk the 0.10 miles to my bike on a paved parking lot since there was no running going to happen with my foot.

After mounting the bike, I produced the worst bike split ever for this race as well.

And then it turned around

My runner busted out the 4.5 mile in sub 7 minutes and propelled us to the 3rd best long course team out of 10 teams.  We actually got some hardware out of the day which made me feel a little better about my crap times.



I would like to think I contributed to the results, but in actuality it was all due to my runner.  If he can bail me out like that again, potato-ole's on me!



SWIM 1000 METERS : 21:17
T1 : 3:16
BIKE 18 MILES : 57:57
T2 : 0:33
RELAY RUNNER 4.5 MILES : 31:00
TOTAL TIME : 1:54:02
3 of 10 LONG COURSE TEAMS

Thanks again to Open Options and Johnson County Rec for the free entry!  If anything it was great to get an open water swim in and try and bust my butt on the bike for an hour.