Relieving Plantar Fasciitis or "Runner's Heels"

In 2007, due to bonehead use of old shoes in a race, I developed plantar fasciitis or "Runner's Heels". Plantar's is most often caused by tight calves straining their final muscle tendon connections just ahead of the heel in the instep area.  Running lots of hills can bring plantars on. The fiberous tissue there can get damaged and easily inflamed. They are most painful first thing in the morning.

What can you do?

1. Stretch calves and achilles gently
   
2. I also use "The Stick", a set of plastic roller on a stick to massage the calves
   
3. Get a good pair of insoles for your running shoes, throw out the junk that comes in them especially if you have high arches as I do. Properly supporting the instep is one of the keys to relieving plantars.  I have used the heat moldable Sole Dean Karzanes model, and while a bit heavy in running shoes,  are also great in ski boots and day to day shoes where they also belong. Lately, after finding them in my Atomic nordic boots, no junk there,  I have been using Sidas insoles. They are not heat moldable but lighter and more flexible.  I prefer them to the Soles but apart from Wasatch Running Center in Salt Lake where I found them in the store I have not been able to find them online in the US. An alternative which looks similar is the ShockDoctor Ultra 2 which is available online. I have not tried these.
4. Don't walk barefoot until your plantars is better
5. Use a "splint" on your feet when you sleep and also when you walk around. I have tried the more elaborate and over a period of time painful Strassburg "sock" but found myself waking up in discomfort. You also can really only wear the sock or other splints when you are sitting or sleeping.
6. I found that the much simpler Pro-Tec Athletics Arch Support which I get at REI can be worn all the time. I do not wear them running as they take up a bit to much room in tighter fitting running shoes.
7. While running I also sometimes wear the compression socks mentioned earlier in my blog as they increase blood flow to the lower legs. These socks do reduce calf soreness and help recovery.
8. Finally, on a trail run last year when my heels were at their worst I ran into a fellow runner complete with Tour du Mont Blanc 100 mile race T-shirt. He swore by Capsasin cream on the heel and instep to increase circulation to that fiberous material. It helps but be sure to completely wash your hands after applying as the cayenne pepper  can really sting the eyes.

Pearl Izumi Float 2-Guest review by Fasteddie

My Utah running partner Fasteddie sent me this review of the Pearl Izumi Float 2 running shoe.

Fasteddie is a late bloomer. In his forties a doctor told him to stop basketball and get an operation on his knees and ankles. He ignored the advice and took up running. 49 marathons later, mostly Boston qualifiers, he is the picture of consistency in pace and equipment.

When Nike completely changed the Pegasus and he was no longer able to find the 05 model on line he turned to the Pearls. I also run in the Synchro Seek 2 trail runner from Pearl. A bit heavy but very protective on tough trails.

Fasteddie's Float 2 Review

Took them out for a test run this am, no orthodics after purchase at the SLC half this weekend. Wowie!
They run a bit LARGE to size, I’m a solid 11 ½ and could prolly go an 11 in thin socks. The 11 ½’s easily take my bargain basement $8.00 Dr. Scholl’s heel/arch supports.
What a shoe. Slipper Design is sooo comfy. No seams! And, the heel absorbs shock without mushyness, so there is great heel strike cushion along with stability. They have also wound hard plastic into the heel for stability with cushioning, with two passes on the inside heel. The Holy grail of heel strikers.
The mid section flexes just enough to allow rotation without correction, unlike the way most manufacturers have beefed up support. These therefore allow flexing throughout the range of motion. (Compared to the NEW Pegasus, which is now a motion control shoe with an old moniker of a previous thoroughbred) This allows the foot to strike the pavement and absorb shock with force and control, but not sacrifice road feel. Basically, let ‘er rip.
Forefoot also flexes but again is stable with a closed cell foam pad, and two deep grooves embedded in the forefoot sole, giving the shoe an even flex in front of the midsole, another sorely lacking feature in the ever more supported shoe building culture of late, whereby most shoe builders add a stiff shank and only some flexibility at the toes, necessitating a more pronounced effort to push off. These shoes FLOAT on push off. They remind me of another great shoe of about 12 years ago, the Asics DS trainer with a nippled sole, that eventually suffered the similar fate of Pegasus, in a bid for mediocrity and middle of the pack marketing; over stiffening.


Drawbacks:

Forefoot box seems a bit wide, but slipper design pulls up the slack, and a thicker sock or smaller size may mitigate. Also, they aren’t broken in yet with my foot imprint. They should get more comfortable than their already acceptable out of box feel. They do run big. However, front toe tip gives ample room. Still haven’t tested on steep downhill to check slip and toe bang, if any, but slipper design should mitigate such. Open heel design just may be an issue for small rocks on trail, but these are really a street/light trail cruiser anyways with great road feel, cushioning, and shock dispersion.

OR-Enlyten Electrolyte Strips

One of the most intriguing and smallest products at OR were Enlyten Sports Strips. I prefer to drink water on the run but know I need electrolytes especially on a long hot run. I really like the portability.

Enlyten Strips are very small,  dissolvable strips you place between your cheek  and gum. Enlyten sponsored research  claims  electrolytes are thought to get into the blood stream faster through the buccal area (5 minutes) than through the gastric and intestinal channel (30 minutes). Great to stop fast on coming cramps. 

 3-6 strips before your workout and then 2-4 per hour during exercise, then 3-6 post exercise. They are tasty and dissolve within about a minute or so. Robert Radoff, the National Sales Manager explained that his somewhat slower (than say a Listerine strip) dissolve insures the electrolytes have a chance to be absorbed and not wasted.

The strips are in use by several NFL teams as well numerous college and high school teams.

Word of caution. A fresh cassette is packed tight so if you plan to use during a race make sure you consume the first 3 or 4 before the race. 

OR-CEP Sports Compression Socks

As an aging but striving to go fast runner I am always intrigued by gear which holds the promise of improving performance.  

Compression socks are now showing up on top tri-athletes and world class marathoners such as Paula Radcliffe, the world marathon record holder. At OR I ran into a German company CEP Sports introducing a compression sock which research has shown may improve performance in endurance events. OK these knee high socks are a bit goofy but in the 2 runs to date in a sample I have found them incredible comfortable and soothing on the lower legs.

The company's testing at a German institute has shown that time under load=running time in a staged test was approximately 5% higher than with normal socks. Maximal VO2 consumption increased by 3%. Circulation in the lower leg increased by 30-40%.  I think this increased circulation should help my plantar heels as circulation is known to help the condition. As I nordic ski I found the increased circulation and thus warmer lower legs particularly promising. Models exist for alpine skiing where I can also see the utility. 

 CEP recommends leaving the socks on for half an hour after workouts to help with recovery. 

Other compression socks exist  but CEP claims their consistent circular pressure and medical grade materials and construction make for a more effective and longer lasting sock. The company is just introducing the product in the US and is in limited distribution. From the CEP website dealer list I see they are available through Hannulink Tri-Gear. They are pricey at $59.90. Other compression sock companies include SLS3 and Oxysox.

OR-GoMotion Chest Mounted Trail Light Vest/Pack

Missed GoMotion at OR Show among the thousands there. And a New England innovator no less!

GoMotion has introduced a 3W LED headlight embedded at chest level in a reflective vest/pack. The vest also features pockets, is hydration compatible, and has LED tail lights. This approach seems very promising for trail running, nordic skiing at night (one of my big favorites)aw well as walking and running on roads at night.

I believe a reflective vest alone when running roads at night is clearly not sufficient from a safety standpoint to attract attention at a distance, particularly when the oncoming car is also facing headlights from other vehicles. They just don't see the reflectors far enough out. I always run with a headlamp and struggle with the tail light to accompany and thus would welcome an all in one solution.

A very neat concept and one I want to try, soon, as shorter days rapidly approach.

back view of pack

I have a 3W Black Diamond Icon headlamp. At 3W I find that finally I am able to run safely at night, even on fairly rough UT trails. Nonetheless, the headlamp beam bounces when running and you have to deal with a fairly substantial battery pack on your head. Mounting the light at chest level in a stable position with the batteries in the pack as GoMotion does seems a far better solution. The beam is pointed down the 6-8' in front of you where you really need to see the terrain. I would also imagine less light is lost given the lower height. A trail level Dark Sky initiative!

I am curious to see what the light pattern looks like as often headlamps either provide a spot or a diffuse light with a "hole in the middle" just where the trail detail needs to be sharpest.

A very neat concept and one I want to try, soon, as shorter days rapidly approach.

Beyond the Hyrdation Pack

Camelback pioneered the hydration bladder and pack. Extensively used by our soldiers in Iraq and outdoor folks everywhere the bladder and pack in its various forms has redefined how we drink on the go. I have used various generations of the product as it has evolved.

For longer runs/hikes 4 hours plus I use a Patagonia Endurance Pack with a 70 oz. Camelback Unbottle inside.

For 1-3 hour runs I have been using a Camelback FlashFlo belt pack with a 45 oz bladder inside. I find that the excellently stable Patagonia Endurance is not much fun on the back when running fast.

Camelback
Performance Bottle (left) Flashflo (right)

After trying belt packs with bottles I find the no bounce FlashFlo to be an excellent way to carry water, and a few supplies in the two back zippered pockets, without ever noticing it is even there. The two side/back straps allow you to cinch down the pack as you draw down the water without tightening the waist belt. An over tight belt can constrict breathing, especially going uphill. Never any bounce even when full. The bladder is easy to remove and put back in, helped by an elastic port on both sides. The drinking tube clips to the very breathable soft mesh belt on either side. The only thing lacking are pockets on the belt for energy gels, GPS, etc...I used the pack on a 50 mile road bike ride and found it very comfortable there too.

Camelback also makes the Better Bottle which I have had for a year now. This polycarbonate bottle has a flip up drinking nipple of the same material as the those on the bladders. Flipping up the nipple activates the flow. A straw below the cap allows drinking without tipping the bottle back. The Better Bottle is relatively heavy and of course stiff. Great for work or travel.

In my Camelbacks I have been using their Elixer electrolyte tablets. Not too sweet or sticky. Nice taste and a toss up in terms of preference with the Nunn tablets I previously wrote about.

At OR Camelback introduced a 22 oz Performance version made of soft, light polypropylene (see picture above). Most bike bottles are made of LDPE which imparts a taste to water. Camelback claims, and my initial testing confirms, there is less taste with the polypro. Same nipple as the Better Bottle but the spout doesn't fold down onto the bottle. Flow is started by an easy twist of the lid. This is a great bike bottle, soon to followed by an even lighter Podium version.

OR-The Smallest Elete Electrolyte Drops

Elete comes in two forms: tablets and a Visine sized dropper bottle. Elete is a water add-in electrolyte which dispenses with sugars, sticky mess clean up, and anything other the essential electrolytes.

The dropper sized bottle can make up to 10 32oz servings of electrolyte drink, at $4.99 per dropper bottle with larger refill bottles available.

The taste in water in neutral if a bit mineral but very potable in my opinion during exercise when compared to more traditional electrolyte drinks such as Gatorade. The compact nature of the product makes this a great solution for industry, backpacking and in the gym bag. In hydration packs no special cleaning is required after use.

Elete claims a cost per gallon half that of Gatorade, unclear from their materials if this is powder of liquid Gatorade. Elete can also be added to other drinks

Outdoor Retailer Summer 2007-Largest and Smallest Finds

The 2007 Outdoor Retailer Show just ended and I have lots to write about. I will start with the largest and smallest size finds and likely products at the show. Both speak to doing more, much more, with less.

The Largest

The Sylvan Sport Go "the backpack on wheels" was the largest sized product I saw.



Call it a spacious pop-up camping trailer which can be towed by a Prius (it weighs 750 pounds).



Or a backpack which can haul not only a place to sleep and eat but bikes, kayaks, skis, or a cargo trailer when the tent is folded into its pod to take your brush and recycling to the dump (we do that here in NH) You can even pick up full size sheets of plywood at the home store. The Go is one neat and very practical toy.

With rising gas prices, smaller cars, boats and bikes accompanying us on adventures, growth in the "RV" market, and a trend away from backpacking towards front range adventures the Go is right and right sized for the times.

Suggested retail $7500. First shipments to distributors Fall 2007

My favorite Trips (Trails, Runs, Races) on Evertytrail.com

I have been using my Garmin 205 to capture races and favorite runs. I then easily upload to everytrail.com where they are overlaid automatically on not only Google maps and satellite but topo maps. You can upload your photos, see their blog on how to synch with the map, and/or they will automatically overlay photographs from the area, also geocoded, from Panoramio a company just acquired by Google.

Organized Adventure vs. Sponteneous Adventure

"The disorganized, spontaneous search for beauty is the only justifiable and honest way of seeking it," Stiles preaches in his new book, Brave New West, subtitled "Morphing Moab at the Speed of Greed."
"The search for solitude, beauty, and all things remote and mysterious must be random. To be more organized is to risk commodifying beauty itself."

This quote from a new book Brave New West, subtitled "Morphing Moab at the Speed of Greed." by Jim Stiles the publisher of the Canyon County Zephyer caught my eye in an online article in the Salt Lake City Tribune

Stiles is criticizing the organized "adventure" tours by foot, by mountain bike, and by jeep which have taken over Moab, UT. While Stiles is quite extreme I do agree that guiding those beyond what they are capable on their own or with knowlegable friends is not the best way to experience nature or adventure. Just think of the folks dragged up Everest by their guides. They can say they "did it" but did they really? And should they have?

Be it trail running, hiking, or ski touring I much prefer to be well prepared and explore within my capabilities, and at random. I share this knowledge and experience with friends. Over time, experience, be it in a particular area or in terms of skills, takes one further. And the spontaneous discoveries and challenges are all the sweeter.

I visited Moab on a whim this fall and with no more than a bit of advice from the tourist info center I hiked a spectacular canyon with stream running through white sand and bamboo, on my own. I saw the guides and their clients. Sure they may have gotten more "information" about the history, geology, and nature of the canyon but I am sure precious little random discovery.

One of my favorite trail runs-Bradley Palmer State Park Appleton Grass Rides MA

Spectacular 9.3 mile trail run through North Shore MA horse and estate country.

See the Everytrail.com Google map here. Click "View Details" to access the map and use features such as elevation profile. The default view is Google Satellite. Make sure to try the topo view in the drop down on the top right of the map.




Everytrail lets you embed pictures into your trips and I am looking forward to trying this feature. Combining GPS mapping, geo located pictures, and story/trip report is a big part of the future of travel/activity storytelling and sharing.

I used a Garmin Forerunner 205 GPS watch to map the run then uploaded to Everytrail. I had the last generation Forerunner 201 and the 205 is vastly improved in usability and most importantly maintaining a satelite signal in heavy tree cover areas such as New England or deep canyons areas such as in Utah . The leaves are not out yet so testing under the full canopy comes next.

Nordic Ski Racing

Not familiar with the best winter cross training for runners, cyclists, and rowers? Check out this YouTube video I shot at the UNH Winter Carnival 10K Classic Race . All the top Eastern college racers were there. There are two forms of racing: classic which you see here, and skate. Racers have to master both. It's my favorite sport: great core workout, low impact, thrills and spills, and incredible aerobic base building.

Inov-8 Trail and Mountain Running Shoes-Long Term Test

I have been running NH and Utah trails in Inov-8 trail and mountain shoes for almost a year. A previous post gives some background on what I think is a shoe company with its feet firmly on the terrains trail runners, and now I think all runners including road, actually experience. Inov-8 elegantly melds true biomechanical knowledge of the foot in action with grip, support, and cushion, for differing terrain, with corresponding models for race and training on varied terrain all into a comprehensive and coherent line for off road running.

My first model was the FlyRoc 310 which I found stable and nimble on all manner of trails, if a bit difficult to get on and keep laced snugly.

Lately I have been running in the RocLite 315. REI carries them The 315 cancan be considered the succesor to the FlyRoc 310. Note that at Inov-8 numbers correspond to weight in grams and model names correspond to terrain type-Roc, Mud, etc.. If you are gram challenged Inov-8's are far lighter than conventional trail runners with at least as much if not way more support and protection.

The 315 is a most worthwhile succesor indeed. I now have well over 250 miles of all sorts of terrain on the 315. I have jetisonned my Asics Kayano "boat" road shoes and now run everything in the 315's.

As the picture illustrates there is minimal wear to the soles. The upper around the midfoot is snug and supportive in the trademark Inov-8 style and has not collapsed or stretched as the 310's did somewhat over time. The upper is a very fine mesh of the same material as the 280 described below which breathes very well and drains fast and in my beach sand runs does not collect as much fine stuff as typical mesh shoes. The shoes are far easier to put on, tighten as you want and once laced stay as you chose.

RocLite 315

So, at least for me, and I suspect many others this is one shoe equally superb on rough trails and cushioned and responsive for long road runs, all in a very light package. I believe the concept of light and flexible, close to the ground when combined with the snug Meta Cradle design of the upper and the light protective and supportive Meta-Flex plate not only prevents ankle turns on the trail but also strengthens feet for the road thus preventing injuries.

Meta-Flex tm Plate inside RocLite 315

Note how plate fingers follow foot metatarsels

Next I will try the F-Lite 300 which is actually designed for hard pack trails and some roads as my road shoe. I also look forward to a new series of Inov-8's with "4 arrows" of cushion. The 315 having 3 arrows.

While on the light and fast subject. I also recently ran a 10 mile trail race in torrential rain and wind in the MudRoc 280 essentially the racing version of the 310 and 315 and found them surefooted and fast in very mucky conditions. Even had comments from fellow racers: "What are you wearing? You're not slipping. I am." The Mudroc would be a superb shoe for high school and college cross country racing The Mudroc is to the left in the picture below.

MudRoc 280 (left) RocLite 315 (right)

OR Summer Market-Light in the Storm - Guyot Designs and Brunton

I went off to OR just after a microburst storm in NH ripped down huge trees and power poles leaving us in the dark. We got out our trusty candle lantern and had a BBQ.

So somehow amid all the thousands of neat products I spotted two neat lanterns which would have put a warm and useful glow on the emergency.

Guyot Designs makes a Nalgene bottle lid, The Firefly, with LED lights glowing into the water below at the push of a button. Very useful for trail emergency, camping tent ambience, or my house. Guyot is a wonderfully inventive Maine company with a speciality in "retrofit" lids, splash guards, etc... for Nalgene type bottles.

Brunton is Wyoming company whose elegant, often stainless steel look, cook equipment, stoves, powerful headlamps, binoculars, transits and compasses ( their origin) really caught my eye. They had a spectacular LED powered update of my candle lantern, the Glorb which I would gladly include in my home emergency kit.

OR Summer MKT-Nordic Walking and Leki

One of my goals at OR was to see how the industry was specifcally addressing "older" active enthusiasts. Didn't see much. As a longtime, 30 year plus, nordic skier I did want to try Nordic Walking, a sport that is all the rage in Northern Europe and which is gaining a foothold in North America.

Nordic Walking involves walking with poles similar to nordic racing poles but shorter. Early one morning I joined the daily walk sponsored by Leki. I have had Leki trekking poles for years and while not particularly known in the US they are a major supplier of nordic racing poles in Europe, especially for Biathlon as they have a nifty quick release switch for the strap. Obviously to shoot you need to get put down your poles. This quick release is also very useful during Nordic Walking.

I found Nordic Walking the flat Salt Lake City streets very relaxing, especially as it was the day after my 16 mile trail race. I could see some serious effort on hills possible. The motion is very rythmic with the arms swinging and a light hold on the grips vs. pushing when one skis.

Leki and others claim a 25% increase in oxygen consumption with poles leading to a better cardio workout. You will get a definite if low resistance upper body workout.

The angle for the older active athlete? This is a great workout with low impact. One of the instructors, Ed was 75, a former runner, who is a passionate alpine skiier and uses nordic walking to keep in shape. It can be social as our group was always at conversation pace. All ages can participate together. The missionary work to introduce the sport continues and Leki is to be complimented for leading the way. The instructors were friendly, not all super hard core athletes, and quite surprisingly none had very much if any snow nordic experience.

I would like to try some collapsible all carbon Leki poles such as the Pacer Vario (which is a bit short for skiing) or the All Season as a combination speed trekking pole and nordic classic pole. I favor the nordic pole grip and strap as a beter way to transfer energy than the beefier trekking handles.