August112012

Plantar Fucksciitis

So it is indeed confirmed. I was diagnosed with Plantar Fasciitis yesterday by my orthopedic surgeon. I have read about plantar fasciitis before and discovered that it was characterized by heel pains and tightness in your foot specially in the morning. Somewhere between my weekly runs, I may have overexerted myself, or have been training too much too soon — a rookie mistake, but the best that I can do now is to deal with it and find out what are the possible treatments. I was even recommended for rehab by Dr. Roura, so I might check St. Luke’s for a schedule and of course determine if the services are covered by my HMO. 

With my 16km run tomorrow, I wanted to be sure and get an okay signal from the doctor, and he said that as long as I trained for it and that I take it easy on the uphill routes, I can still run tomorrow. Hitting my target time of sub 2 hours seems bleak, but at least I can still run. 

But this sucks. 

I did a very short 3km today and felt my calves tighten. While it wasn’t really painful while I was hitting the road, but there was a bit of discomfort. I’m determined to recover from this wretched injury nonetheless, so I checked out www.sportsinjuryclinic.net for Plantar Fasciitis Exercises. Here’s a summary of things that I need to do:

Plantar fascia stretches

  • One way the plantar fascia can be stretched is by pulling up on the foot and toes.
  • Hold the stretch for about 30 seconds.
  • Repeat 5 times and aim to stretch 3 times a day.

Plantar fascia stretch by rolling

  • The plantar fascia can be stretched by rolling it over a round object such as a ball, weights bar, rolling pin or can
  • Roll the foot repeatedly over the object, applying increasing downwards pressure.
  • Using an object which can be cooled in the freezer, such as a bottle or can, also applies cold therapy at the same time!

Gastrocnemius muscle stretch

  • Stand in a wide stance, with the leg to be stretched at the back.
  • Lean forwards against a wall and make sure you keep the back heel down.
  • Hold for 10 seconds, repeat 3 to 5 times and repeat the set 3 times a day.
  • Gradually hold the stretch for longer (up to 45 seconds).

Soleus muscle stretch

  • In addition to the above stretch this one will stretch the Soleusmuscle lower down in the back of the leg.
  • Stand in front of a wall with the leg to be stretched just behind the other.
  • Bend both knees and lean forwards slightly. Make sure you keep the back heel down.
  • If you need more of a stretch, raise the toes on an object 1-4 inches tall or move further back from the wall

Stretching on a step

  • Stretch by standing on the edge of a step and slowly lower the heels down below the step.
  • Start using both legs and progress to one leg at a time
  • Hold for at least 15 seconds.
  • You should feel a gentle stretch.
  • Be careful not to over-do this one

Slow start for my half marathon and 42k dreams, but I’ll get there no matter what! I promise!

running injury plantar fasciitis 

August72012

Planning My Second Before My First!

I know this is getting excited ahead of time, but with my first 16k race coming up, I couldn’t wait to continue with the groove to run my 2nd 16k so I started checking Takbo.ph racing events. 

Unfortunately, there’s not a lot of races with 16km category in it, so I only have 2 options before my planned 21km in November/December.

Option 1: Adidas King of the Road Race on September 30

Option 2: Unilab Run United Marathon on October 28

I am leaning towards Adidas because it’s farther before my planned 21km, so that leaves me with more time to train for more mileage. I’m really nervous in declaring this    goal, coz I’m scared to not make it, but the thing with declaring goals as it forces you to work your way into accomplishing it — and failing is not an option. You owe it to yourself and the universe for keeping your commitments.

My race is in 5 days, and Manila is in a state of calamity right now because of the nonstop rain so I’m not even sure if it will push through (my friends and family are doing fine, thank goodness). I’m determined to run 16km month nonetheless, even if the Regent Fun Run doesn’t take place. I haven’t run since Sunday because of the storm, so I’m doing squats and a light strength training so as not to wear off my muscles prior to the race. By Friday, I will start my carbo-loading just in case the race continues.

Anyway, I’m inspired to continue blogging about my running adventures/goals/trainings so that I can be more motivated to stick to my plans. 

Oh and I haven’t posted any reviews of my new New Balance kicks yet! 

running 

6AM
Been using a different App prior to Endomondo until I discovered that the GPS Tracking isn’t as accurate as I would’ve liked. The previous App (which I choose not to disclose) measured my distance through the number of my steps which varies if I choose to shorten or lengthen my stride. I thought I was doing good with my distance and pace but realized it too late (2 weeks before my supposed race) that I wasn’t logging the correct miles in my training plan.  Before, when I was logging 10km, I was able to do it in less than an hour, but when I switched to Endomondo, it took me 1:03-1:13 on the average. I knew this will provide me with better training because I’m logging more accurate mileage and pace.  What I like about Endomondo is that it has a comprehensive review of your time per lap, provides the recommended amount of hydration after your run, and remembers your PR so you’re challenged to do better the next time you hit the pavement. You can also add friends who have signed up with Endomondo and cheer them on after their workout. I wanted to try Nike+ app and MapMyFitness, but that will merit another post. For now, i am quite satisfied with Endomondo and I can’t wait to log more distance in my profile!  Add me up! http://www.endomondo.com/profile/399436

Been using a different App prior to Endomondo until I discovered that the GPS Tracking isn’t as accurate as I would’ve liked. The previous App (which I choose not to disclose) measured my distance through the number of my steps which varies if I choose to shorten or lengthen my stride. I thought I was doing good with my distance and pace but realized it too late (2 weeks before my supposed race) that I wasn’t logging the correct miles in my training plan. 

Before, when I was logging 10km, I was able to do it in less than an hour, but when I switched to Endomondo, it took me 1:03-1:13 on the average. I knew this will provide me with better training because I’m logging more accurate mileage and pace. 

What I like about Endomondo is that it has a comprehensive review of your time per lap, provides the recommended amount of hydration after your run, and remembers your PR so you’re challenged to do better the next time you hit the pavement. You can also add friends who have signed up with Endomondo and cheer them on after their workout. I wanted to try Nike+ app and MapMyFitness, but that will merit another post.

For now, i am quite satisfied with Endomondo and I can’t wait to log more distance in my profile! 

Add me up! http://www.endomondo.com/profile/399436
July12012
I should be reminded of this all the time. The reward after a good workout isn’t food, it’s a good shower and a long rest! 

I should be reminded of this all the time. The reward after a good workout isn’t food, it’s a good shower and a long rest! 

(via arthlete)

food reminders 

11AM
Today, I signed up for my first 16k race in August. This is the longest distance I’ve ever done and maybe one of my biggest running feats aside from Chris Sports Epic Relay 2010. I have done a bunch of 10km races before (maybr 4-5), I knew this was the kind of thing that I needed to get into so that I can get motivated to increase my weekly mileage.  I’ve been doing 5km every Tuesday and Saturday and a 10km every Sunday, and now that I have recently signed up for a gym membership, I can also include strength training between my running schedules. While most of my motivation comes from losing weight and getting back to a more healthy lifestyle, I really got more motivation from reading Christopher McDougall’s Born To Run. That book has inspired me to start getting off my ass again, and starting April, I got back into hitting the pavement starting from 3km every other day then increasing my runs to make 5km my standard distance.  I’m aiming to run my first 21k by November. Wish me luck!

Today, I signed up for my first 16k race in August. This is the longest distance I’ve ever done and maybe one of my biggest running feats aside from Chris Sports Epic Relay 2010. I have done a bunch of 10km races before (maybr 4-5), I knew this was the kind of thing that I needed to get into so that I can get motivated to increase my weekly mileage. 

I’ve been doing 5km every Tuesday and Saturday and a 10km every Sunday, and now that I have recently signed up for a gym membership, I can also include strength training between my running schedules. While most of my motivation comes from losing weight and getting back to a more healthy lifestyle, I really got more motivation from reading Christopher McDougall’s Born To Run. That book has inspired me to start getting off my ass again, and starting April, I got back into hitting the pavement starting from 3km every other day then increasing my runs to make 5km my standard distance. 

I’m aiming to run my first 21k by November. Wish me luck!

race road to 21k running 

9AM
I know where I can find green tea and substitutes for tangerine, but I wonder where i can get mint leaves in Manila? tumblrgym: Dr. Oz’s Tangerine Weight-Orade Recipe… For a powerful metabolism-boosting drink, try Dr. Oz’s Tangerine Weight-Orade. It contains: green tea, shown to boost metabolism 12% by drinking just one cup; tangerine, with a chemical composition that increases sensitivity to insulin and stimulates genes that help to burn fat; and mint, a calorie-free flavor enhancer. In a large pitcher, combine: 8 cups of brewed green tea / 1 tangerine, sliced / A handful of mint leaves / Stir this delicious concoction up at night so all the flavors fuse together. Drink 1 pitcher daily for maximum metabolism-boosting results. Get more fitness motivation here

I know where I can find green tea and substitutes for tangerine, but I wonder where i can get mint leaves in Manila?

tumblrgym:

Dr. Oz’s Tangerine Weight-Orade Recipe… For a powerful metabolism-boosting drink, try Dr. Oz’s Tangerine Weight-Orade. It contains: green tea, shown to boost metabolism 12% by drinking just one cup; tangerine, with a chemical composition that increases sensitivity to insulin and stimulates genes that help to burn fat; and mint, a calorie-free flavor enhancer. In a large pitcher, combine: 8 cups of brewed green tea / 1 tangerine, sliced / A handful of mint leaves / Stir this delicious concoction up at night so all the flavors fuse together. Drink 1 pitcher daily for maximum metabolism-boosting results.

Get more fitness motivation here
9AM
Strong is the new sexy! :)

Strong is the new sexy! :)

(via damnshesfit)
March182012
this is the sportiest that i’m gonna get this weekend while i stay at the hospital to keep my brother company

this is the sportiest that i’m gonna get this weekend while i stay at the hospital to keep my brother company

sports books running 

March32012
Yesterday, I ran in the morning because I was supposed to play frisbee for the Philippine Ultimate Association’s NY League finals, but couldn’t because I had to go to work.  My legs still look big even in shadow!

Yesterday, I ran in the morning because I was supposed to play frisbee for the Philippine Ultimate Association’s NY League finals, but couldn’t because I had to go to work. 

My legs still look big even in shadow!
November52011

TED Talks: 

Christopher McDougall: Are we born to run?

“Women get stronger as distances get longer.” 

“64 year olds run as fast as they do when they were 19.”

This is comforting. :)
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