Did you know I'm training for a marathon?
Actually, my training is almost done and my taper is fast approaching. YIKES! That went fast!
Both times, I was rewarded with Plantar's Fasciitis, first in the left foot (2015) and then in the right (2016). I had never before experienced PF, and (in retrospect) I was fortunate to have had very mild cases compared to what others have described. Both times, I felt it mainly in the heel area (called a heel spur...it felt like there was a jagged pencil eraser poking my heel with each and every step of the affected foot). **Side note - the heel spur didn't hurt much when running, due to my mid-foot strike. Walking, though, was another (painful) story.
But, so far, nothing's happening with my feet. And I'm not complaining (and keeping my fingers crossed, just for good measure).
So, what am I doing differently this year? The short answer : Maintenance. With the demands of 26.2 training, I have had to be very careful to keep the daily maintenance going...not just with the increased mileage, but throughout this entire training cycle.
Here are the key maintenance crutches that have kept me (mostly) injury-free as I've trained for Grandma's Marathon:
Maintenance crutch #1- Foam rolling. I have foam rolled in the past, but I have never been as consistent with the roller as I have been in recent months. In April, I made it a goal to foam roll daily for 4 minutes. Often times, I rolled for much longer...not because I "needed" to, but because it felt good. For me, foam rolling is a lot like house cleaning...the more often you do it, the less frequent you seem to need it.
Maintenance crutch #2- Foot/Ankle TLC. Before I climb out of bed in the morning, I take a couple minutes and massage my feet, especially my arches. I also do some ankle rotations, because after several hours of inactivity, they need to wake up as well. Since I do a lot of early morning miles, the "wake 'em up foot massage" is crucial.
How does May 2017 compare to the past two years?
In 2015, my May mileage came in at 98, with 320 cumulative miles for the year (at that point). In 2016, my May miles just reached the century mark, bringing my cumulative count to 337. Not a big difference between the two...and, actually, my 2016 PF epidemic was much shorter and easier to deal with (because I actually knew what it was) so I was able to "treat it" right away when I felt the early symptoms coming on.
So, that's my story (and I'm sticking with it).
Have you ever surpassed the century mark in a month, and resulted in injury? Ever experienced Plantar Fasciitis? Any secret "crutches" that have helped you through a training cycle?
I'm linking with Suzie and Rachel and Debbie and Lora for the Running Coaches' Corner
And with Nicole and Annmarie and Jen for the Wild Wednesday Workout