Sill Here

Winter blues are over. Yep, we have them in sunny San Diego, CA. Time to get cracking on my training.

Having greats success with keeping my plantar fasciitis in check (write up to follow soon about a new device I am using). It has lifted me out of my mental funk. I believe I will be able to run faster than than last season… as long as I put in the training.

I also owe a few product reviews on new items/equipment/apparel I have been using.

Just wrapped up the 3rd Annual San Diego Indoor Triathlon Series. Photos and results of  all four races available on our website, (left column). Looks like we’ll be able to give funds to TCSD Cares this time ’round.

 

 

I bit the bullet…

… just signed up for my 1st race of  2011.

The race is March 26, with a  2pm race start. There is also a sprint and olympic distance race. They start at 4 and 3pm respectively… thus the title Showdown at Sundown. Looks like I have to be up there Friday evening for the mandatory package pick up.

The event is up in Boulder City/Lake Mead, NV. I love racing up in this area. The bike course is very challenging, as in Silverman, Pumpkinman, Las Vegas Triathlon, and the 2011 70.3 World’s will be here.

This is gonna force me to get on my training going, been kinda sketch with it over the last couple months.

Event website.

Register now on imATHLETE and get 20% off , not sure how long it will last so take advantage of it

Use discount code: 2011SHOWDOWN

Must sign up on the IMAthlete website to take advantage of the discount.

Merry Christmas to All!

Make a free greeting card

I just entered

Saucony Seen Running Contest

click on image to go to link

Delays in Posting

Chicago reports have now been posted…. dated August 30th.

Fortunately I have been busy (that means making cashola).

Unfortunately I have not been able to get to my blog. I owe a race report for Chicago Triple Challenge-MTB division where I was the overall champion. It was my first “A” race of the year.

And two weeks later headed to Sandusky, Ohio for the final Rev3 race of the year. A full iron distance at Cedar Point. There I met up with may Team Trakkers members we I think we domitated the podioum in my opinion. I raced better than I was expecting with a finsh time of 10:34, 2nd in AG.

report in progress.

Rev3 events are the best race venues going these days. Great atmosphere and vibe, very competitive with not too many over zealots. Can’t wait ’till next year where I am sure they will continue to grow in athlete attendants and tweek the events to be even better.

Congrats Rev3 for a great season of racing!

full updates to follow  ”shortley”

off to Interbike next week and LV half IM at the end of the week.

You Never Know

When signing the release wavers you give the right for the race directror/promoter to use your likeness in any way shape or form (hopefully not on one of those x rated sites).

You never know where and when you will show up. Thanks to Marian and Mike for giving me the heads up. My half second of fame this year.

PS. I have done the Silverman iron distance 3 times and the half distance once. It is one of the most challenging events in North America. A must event! and of course  any or all of the Revolution 3 Triathlons.

good press

Nice to see the articles on ironman.com about the Team Trakkers Camp in Austin, TX.

As for the photos of the Retül fit session… looks like some of the LED markers are a bit mis-placed. Thus leading to false data.

When you come to California, San Diego, that is…Make sure you visit PedPowerPerformLab. The only Certified Retül studio south of LA that incorporates Retül’s 3D motion capture bike fit system, CompuTrainer’s SpinScan software (for pedal stroke analysis) and Retül’s Zin (3D mapping tool to accurately measure bike measurements)

Great Playlist site

Playlist.com

Easy to preview thousands (if not milloins of songs) and add to a personal playlist.

Only wish I knew how to add it as a widget!

Click on Pop-Out Player to listen to some of my current favorites.

Plantar Fasciiatis Update

This is a follow up to an earlier newsletter article and post. Brief background… I was struck by this ailment back in June (or so??) in 2009. I investigated and implemented self treatment, took anti-inflamitory pills, ART and Grasten treatment with only temporary relief.  Eventually I surcumed to a Cortizone shot the week of IM Worlds. My training was compromised and I just made it thru the season, my run training had pretty much dropped to zero, and have since only been running about 4 mile a week

While at the Carlsbad Marathon expo, I took advantage of one of the vendors, The League. The are a sports injury and chiropractic office in La Jolla. Dr. Chad Wells, DC was the doc I talked to about my plantar fasciitis and did a brief screening and informed me about the unique process they perform at The League. We discussed my athletic and injury history and success rates at their practice and how long typical treatment plans take and cost.

I had already spent a good chunk of change on treatment last year that did not bring me back to 75%. Since I am an athlete, I want to be at my peak to compete otherwise I would be wasting my time. They offer a special price for the first treatment and was almost promised guaranteed successful treatment.

Treatment process is unlike any other!

1. Functional Hallux Rehabilitation – The process used to correct improper walking/ running biomechanics.
2. Quantum Neurology Rehabilitation (QNR) - This is done by incorporating neurological activation, physical mobilization, and light therapy.
3. Active Release Techniques (ART)- used to release scar tissue and adhesions . This acts to loosen up tight or spasmodic muscles, increase range of motion, correct improper biomechanics, and provide symptomatic relief.
4. “homework” …foam rollers, The Stick, use of proper arch/foot support, stretching and ice.

I will have to say it was like magic!

Before, my left foot biomechanics were messed up; my foot bones were “locked up”, no range of motion. It was like a solid lever, very limited articulating movement. After the 40 minute session, full range of motion was back. Light therapy was the key along with adjusting my biomechanics.

My second appointment was to make sure sure my foot mobility was still there, and it was! Chad did a touch up with the 3 step process again. The ART treatment done to my foot and calf muscles was sooo painful but sooo good. It is very deep tissue manipulation to break up the scar tissue that had formed.

My third session, Chad video taped me on the treadmill from behind to see what my feet and shoes were doing, Was I a neutral runner? pornator? The video showed a painful pronation of the left foot. Repeat of step 1 and 3 of treatment process.

Session Four. a quick Functional Hallux Rehabilitation adjustment and ART.

Homework is an integral part of  the process. Only 2 minutes of  a day is needed. Stimulate the area to get blood flow. I continue to wear the Strassburg sock at night. I purchased a set of RoadRunner comfort+ plus to keep my feet from pronating.

I have been using a biomechanical gel heel device for many months to cushion my heel.

Well, its been a month and a half since my initial treatment, and I would say I am about 85% back to “normal”. I wish it was 100%,. With my continual homework I should be there soon. My runs are pretty much pain free, not much heel pain during the day while at l work and my 1st morning steps are feeling good. The more I walk around and run the better my foot actually feels!

If you suffer from plantar fasciitis you NEED to find a facility that offers this treatment methodology or take a month vacation to San Diego California and visit The League. It is very unique and just about guaranteed treatment. You will see and feel results instantly. I am very greatful for the relief  The League had give me. Now I just have to find time to get my run training back on track.

Pains of an Athlete: Plantar Fasciitis

Plantar Fasciitis can be a devistating ailment that can keep an athlete (or anyone else for that matter) sidelined for a long time if not treated properly.
Note: This is non-medical advice, information provided is from my own research and experience dealing with my own issues of plantar fasciitis.

What is it? It’s the inflamation of the Plantar Fascia ligament under the arch of the foot. Typically this inflamation causes pain at the heel of the foot under pressure, especially during one’s first steps in the morning. Pain typically subsides during the day.

What causes it? There is no one certain answer; worn out shoes, wrong shoe type for your running style, overload of physical activity or exercise…excessive running. Even muscular imbalance can be a contributing factor.
What are common methods of treatment? Again, there is no one certain answer; everyone reacts differently to each treatment method.

Self Treatment

• The Obvious. Rest or stop running!
• Stop Using Old Shoes. Get a new pair that is correct for your running style.
• No/Low Impact Exercises, such as elliptical trainers and pool jogging. These will keep your cardio levels up and also work different muscles that are typically used by triathletes.
• Stretch The Plantar before your first steps in the morning. Sit on the bed, cross you leg with effected foot on your knee. Curl toes upward as far as you can and use your hands to curl even further. With your other hand/thumb apply pressure to the plantar ligament at various points along the arch and heel. Repeat this 3-4 times throughout the day.
• Ice. Fill a Gatorade bottle with water and freeze. Once frozen, use to roll your foot/arch over it. Apply downward pressure while foot is rolling over it. Do this 3-4 times a day.
• Stretch The Calf. The plantar actually runs up the back of the calf, so the calf muscle must also be stretched. Any calf stretch will do, search Google or Youtube for examples.
• Stimulate the Fascia. Fascia is strong connective tissue which performs a number of functions, including enveloping and isolating the muscles of the body, providing structural support and protection. Stimulating the plantar fascia and calf area fascia will draw new blood to the area. Fresh blood aids in recovery. Use a firm ball that is the size of a tennis ball or slightly larger. Place the ball under the arch of the foot, swirl your foot around keeping the ball under the arch. Apply downward pressure while moving the foot around. This is also good under the calf muscle. Sit on the floor with your legs out, place ball under the calf, swirl your body around by lifting you butt off the ground. The ball and your hands are the only contact point with the ground. You may need to place the ball on a slightly elevated surface for full effectiveness. A rolling stick is another option.
• Specific Exercises. Using an elastic band, place slightly above the ankles, side step laterally about 10 steps each side. Feel the inner thighs and glutes working. Running is a forward movment and this is a great change up to get the body moving laterally (sideways). Another exercise is single leg dumbell or kettle ball squats. When squatting, keep head up and don’t let the knee travel too far forward. This is great for increading balance and core strength. Plantar Fasciitis need more than local treatment; legs, glutes and back all need to be strengthened and stretched.

• Off  The Shelf Products. I use the Strassburg Sock, shown here, at night (www.thesock.com). It keeps tension on the plantar fascia so it heals in a stretched position. Heel cups with gel to absorb impact, plantar/arch straps that apply tension to the plantar ligament which can be worn during exercise. Insoles, off the shelf orthotics or custom orthotics. Your foot sturcture may be changing.
• Prayer. That right, understanding and believing in a higher power can do wonders.

Medical Treatment
Results may vary, and do not work for everyone. Consult your physician on treatment options!

• Physical Therapy such as ART to assist with ligament stretching and regeneration. Gastron Technique is another treatment method, a special stainless steel instrument that is precisly rubbed along the plantar ligament. This causes micro abrasions and stretches the ligament and the body reacts by sending fresh blood to the area to assist with the healing process.
• Kinesio Tape. Special tape that is used to compress or decompress muscles. RockTape (www.rocktape.com) is great and is specifically designed for usage with endurance athletes.
• Cortisone Injection. Is a temporary anti-inflammatory injection. The pain goes away because the inflamation is reduced. This teatment doe not address the underlying problem.
• Platelet-Rich Plasma Therapy. Injection of your own blood platelets directly into the effected area to help repair damaged tissue.
• Laser Light Therapy. This low intensity laser light stimulates the effective area, encouraging new blood to be drawn to the effective area…faster healing.
• Surgery. The last resort, however this may not solve the problem!

My write up was originally published in Triathlon Club of San Diego’s December 2009 newsletter