Swim Outlet Shopping

I just signed up to be an affiliate of Swimoutlet.com so if you click through my Swimoutlet.com link and buy stuff, I will get a small commission, at no cost to you. Thanks for your support!

Shop at Swimoutlet.com

Smarty DNS - access Hulu+ Netflix amazon prime outside the USA

I have been a long subscriber of Netflix, Hulu Plus and Amazon Prime. However, these services are blocked here and I needed an unblocking service. I have been using US VPN. However, what caught my attention lately is SmartyDNS - http://www.smartydns.com/

All you need to do is register at SmartyDNS, give them your IP address, then set your DNS settings to the SmartyDNS instead of defaulting to your network provider's. I decided to give it a go; got a free trial to test it and see how valid their claims are about unblocking restricted content. Tried this on a PC, Mac, iOS and Android following the instructions given, it is dead simple! SmartyDNS is smart enough to automatically adjust you to the right region and access blocked websites – it certainly works to unblock Netflix. The full list of Unblocked Websites & Supported Devices is here: http://www.smartydns.com/unblocked-websites/

Anyway, it's working for me ... speed seems unchanged (about 21Mbs on Optus cable with a pinging < 20 ms). I found it better than using a VPN as speeds are variable when using VPN to stream content. The video's streamed perfectly with SmartyDNS with no delay and the video quality was acceptable. The content on crackle is abit outdated but if you into old movies and TV series from the last decade and early 2000 then you won’t have a problem. So if you are looking for DNS service to watch videos only available to US and UK users here in Aus, why not give SmartyDNS a go?

 SmartyDNS »

Get access to your favorite media websites while outside the US and UK!

Unbreakable the Western states 100

I just got done watching this DVD starring my favorite ultrarunners Anton Kupripka and Killian Jornet and really enjoyed it! 

It was kinda sad watching Killian implode after the awesome beginning where he was having so much fun on the trails. The 'last minute' come from behind win by Geoff Roes was nail bitingly exciting.

Congrats by the way to our very own Ben Brucker for his fine bronze medal finish at this year's Western States 100! And thanks for the loan of the DVD. 

Happy trails!

Review of Outdoor Research Foray Jacket: Goretex Paclite Ultralight Packable Rain and Wind Protection

One of the requirements for ultra marathons like the UTMB is a waterproof, breathable, lightweight jacket that will fit into your running pack / vest.

Now, these things are expensive, costing as much as $400 for a top of the range Arcteryx jacket (behold it in its glory below).



The Outdoor Research Foray Jacket fits the bill and at under $130, leaves a muuuuuch smaller dent in your pocket. Spencer got one last year and has used it in rainy tropical conditions in Malaysia as a rain jacket, through sub-freezing temperatures over thermal running shirts, here on PA trails. He likes it because it keeps him dry, packs down small, weighs very little (15 oz) and looks nice. An interesting and unique feature are the side zips that zip from bottom all the way to the pits (like an extreme version of a pit zip) which supposedly assists ventilation in highly physical activities. Recommended!

Foot Drills: Eliminate Plantar Fasciitis, Shin Splints, Achilles Tendinitis, Knee & Ankle Problems

Folks, here is the long-awaited follow up to my Plantar fasciitis posts - The Foot Drills (as promised long long time ago, in a galaxy far far away... sorry for the delay ya.)

I'll start off with saying that these Foot Drills are KEY to resolving your plantar fasciitis - and many other foot, ankle and knee related issues. Some of the other very important self-help steps have been covered in previous posts, namely Trigger Point Massage (best post ever! based on the The Trigger Point Therapy Workbook) and the Kitchen Sink Method (second best post ever, but still pretty good :p). 

The Basics

• You will be doing these barefoot
• You will need a grass surface 25 meters long
• It will take 3 minutes daily, for at least 2-3 weeks. 

The Nitty Gritty 
(quoted from Russ Ebbets, DC 'The Foot Drills')

Top (L-R): Inversion, Toe-In, Backwards on Toes
Bottom (L-R): Eversion, Toe-Out, Walk on Heels (Pic credit: Russ Ebbets, DC)

• Drills are done daily or every workout day
• Each drill is done once for 25 meters
• Dills are done in the stocking feet or bare footed.
• Surface is preferably grass but any flat, clean surface will do
• Results will be subtle but should be noted in about 2-3 weeks and include: decrease in injuries, improved cornering, improved jumping ability
• Consistent use of the foot drill will decrease or eliminate shin splints, plantar fasciitis, Achilles tendinitis and knee problems
• Total time to do the drills is about 3 minutes

The Whole Shebang

Alright, here is the full article on 'The Foot Drills' by the amazing Russ Ebbets, lead instructor for USA Track and Field and Editor of the Track Coach Magazine, the technical journal for USA Track and Field and author of the novel 'Supernova' on the famed running program at Villanova.

"Over the last decade I have had the good fortune to lecture on track and field and distance running throughout Arnerica and the World. The topic of the day could be sports psychology, training theory or biomechanics but I always try to slip in a comment on the importance of the six foot drills. In many instances it may seem totally unrelated but if performance is one's ultimate goal, and if only one thing is remembered from the day's lecture - I hope it is the six foot drills.

I got the idea for the foot drills from my study in East Germany in 1987. Quite honestly there was little value to that study tour. The East Germans seemed confused by our questions and their presentations were disjointed and generally pointless. They did show us one Super 8 film on foot drills for high jumpers. It didn't register at the time.

I've subsequently studied several people's work, including Edgar Cayce, who have discussed the benefits and virtues of doing daily foot exercises for prevention of a multitude of foot and leg problems. In 1987 the six foot drills were integrated into my team's daily training plan and the grand experiment began. .

We did the six drills at the start of each practice. Five of the six drills are done in barefooted or stocking feet. The distance covered for each drill is about 25 meters. Each drill is done once daily. The walking is done at one's own pace. Total time for the drill with shoes off to shoes on is about four minutes, pretty simple.

The six drills, illustrated below are to simply walk on the outside of the foot (invert the foot), walk on the inside of the foot (evert the foot), walk with a toe-in or pigeon-toed gait (adduct the foot), walk backwards on the toes, walk with the toes pointing out (a la Charlie Chaplin) and with the shoes back on, walk on the heels - this protects against bruising the heel.
Done daily these six drills will eliminate shin splints, Achilles' tendinitis, plantar fasciitis, lessen the chance of a severe ankle sprain and virtually all knee problems. The famous Rice Study done in the early 90s found that 79% of running injuries are from the knee down. One of the reasons I had successful teams is that my athletes made it to the competition day healthy and ready to compete. Season after season was completed with virtually no injuries.

It should be noted that there are three problems with the foot drills: they are simple, they are easy and they are free. It doesn't involve more than taking off one's shoes and putting one foot in front of the another. But that is easier said than done.

Why do the foot drills work? There is very little muscle in the foot. This presents a problem because most of the balance and proprioceptive sense we get comes from our muscles. A second point is that the neuromuscular pathway (the communication line) from the brain to the foot is the longest and slowest in the body. This leads to bad, or at best, poor coordination of the foot. If you doubt that put a pen between your toes and try to write your name.

The demands of athletic participation, be it running, jumping or quick starts and stops places tremendous stresses on the foot. In fact the foot must sustain seven times the body's weight with simple running and up to 20x body weight in some jumping activities. Done repeatedly this is how an overuse syndrome such as shin splints, plantar fasciitis or Achilles' tendinitis develops.

By challenging the foot with various gaits one develops a clearer pathway from the foot to the brain. Clearer pathways are faster and more responsive. This gives one better balance and proprioception. Each foot strike becomes more "sure," the foot contacts the ground without a wobble, however slight that wobble might be. It is because of this "sure foot stride" that the overuse syndromes (Achilles' tendinitis, plantar fasciitis or shin splints) are eliminated.

It has been said that running is a ground contact sport. It is this repeated micro trauma of ground strike, repeated 1000s of times that can lead to injury. Other factors such as running surfaces and proper shoe selection can influence the incidence of injury. But I will contend, with a great deal of assurance, that the six foot drills, done consistently, will have a tremendous positive benefit on one's athletic participation and performance. Applying the simple, easy and free.

The last note. The foot drills will also make you faster. I mentioned the slight "wobble" of each foot strike. More accurately described a wobble is lateral side to side motion. Speed is generally straight ahead. If, on each foot strike there is the wobble or lateral motion before there is the forward motion, there is lost time, not much, but some. If one's ground contact time can be reduced 1/100th of a second (it takes 14/100ths to blink an eye) the cumulative effect can drastically improve one's performance.

Consider this - if one takes 50 steps in the 100m, 50 X 1/100th of a second = 50/100 of a second or 1/2 of a second. One-half second is the difference between the 9th place spectator and the Olympic Gold Medallist. In a mile this reduced ground contact time translates to an 8-10 second difference and in the 10K it means between 50-60 seconds. An improvement made in the blink of an eye, one step at a time. Simple, easy and free."


Folks, I hope you found this post useful. These foot drills certainly put me on the right track to being Plantar Fasciitis Free. If you have any questions, comments, requests for other articles, feel free to leave them in the comments box of this post!

xoxo

Xterra Pro Full Suit Triathlon Wetsuit at 50% off

Of the triathlon wetsuits that I've tried (Orca Predator, Quintana Roo Superfull, Xterra Pro), I liked Xterra the best.

The Orca Predator (MSRP $400) and the Quintana Roo Superfull (MSRP $550) were both a little tight in the shoulders with stiffer material than the Xterra Pro Fullsuit (MSRP $600).

My hubs has the basic Xterra Vortex (MSRP  $400) and is very happy with it. He's had it for three seasons now and it is holding up well - no rips or tears (yet!). I've only ever used the Xterra Pro (thanks Siok Bee for the loan!) and I remember how comfy it was in the shoulders and how flexible the suit was. It fit like a second skin.

I believe the Xterra wetsuits are better than other wetsuits at the same price point. For one, Xterra wetsuits are extremely buoyant. Their 5 mm thick neoprene extends throughout the entire wetsuit unlike other brands that have thinner neoprene on the legs and arms. A nice consequence is that your legs will float / less drag, and in a way corrects / compensates for not-so-good swimming technique/posture hehe.

If you're shopping for a wetsuit, and have decided on the Xterra brand, I'd go for the Pro instead of the Vortex. Why? Well, because you can almost always find a 50% discount coupon code floating around the web, and that would bring the cost of the Pro to $300. With free shipping anywhere in the USA and a 15 day return-n-exchange guarantee, it's a no brainer (in my opinion anyway).

Click on this link to get to Xterra Wetsuits, sign up with your email, and use code AUG50 to snag the wetsuit of your choice at half off.

Even better, at the moment there is a 55% discount code that will help make you a proud owner of the Xterra Pro at $270. Click through here and enter SWIM12 plus sign up with your email to get this offer. Not sure how long this offer will last though.

Happy Tri-ing!

Achilles Tendinitis Pain? Trigger Point Therapy Helps!

Previously I covered trigger pointing for plantar fasciitis and inner heel pain. Since then, I received a few questions about trigger pointing for pain in various parts of the body. (Thanks for all your questions!) One of the enquiries was how to trigger point achilles pain. This is pain in the back of the ankle/s.

Credit: 'The Trigger Point Therapy Workbook'

Target trigger point #1: Soleus
I would first target the soleus trigger point (see pic to the right). Use your thumb to feel along the soleus muscle, until you find the trigger point. It will feel like a solid roundish mass. It will HURT when you press on it. This HURT almost always seems way out of proportion to the pressure you apply to it.

Use the opposite knee to rub out the trigger point firmly. This means, for a trigger point in your right soleus, rub the right soleus on your left knee. Thumbs work fine too.

Or you can get someone who enjoys hurting you to rub on that trigger point with their thumbs.

It's more fun that way :p



Target trigger point #2: Tibialis Posterior
Next, feel along the tibialis posterior muscle for a trigger point (see pic to the right). This muscle is quite deep - under the soleus and gastrocnemius. You will find the trigger point along the vertical line between the two 'heads' of the gastrocnemius. That's kind of the depression in the middle of the calf.

The trigger point will feel like a solid roundish mass. It won't hurt when you press on it....

I'm lying - of course it will hurt.

How much Hurt?
Rub out these trigger points 6-12 times, every hour. It should be enough pressure to be a 'good' hurt. Expect to feel immediately relief from your achilles pain. And for stubborn trigger points, it could take up to two weeks to completely resolve. Keep at it!

Let me know if these worked for you and if you managed to find those trigger points! And keep those questions coming!

Next post: Trigger Pointing for Knee Pain, even 'arthrtiic' knees

Women's Mountain Bike Clinic: Secret Training Files

I'm struggling with my fear of mountain biking. My biggest fear right now is going downhill.

I really do want to get over this bike phobia.

And I have tried.

• I did a Kayuh Lasak 15 mile mountain bike race with over 1000 others in Malaysia - I walked the bike for about 70% of it. 
• I did a solo mtb ride on a beginner's trail in FRIM. I fell.
• I did a mtb race at Yellow Creek SP. I walked 50% of it. And DNFed. 

I would have signed up for the Zero2Hero mtb clinic run by Darcy Steinhardt. But I takut (scared)...

Sue Teoh on the Zero 2 Hero mountain bike clinic conducted by Darcy Steinhardt. That looks scary.

Anyway, while spectating a mountain bike race at Roaring Run last week, I found out about a women's only mountain bike group that rides together: "Dirty BELLAS - W. PA Women Mtn Bikers" .

In their About Page on FB: 'This group is created to help unite the girls in the W.PA/Pittsburgh area that want to tget out and mountain bike, learn the trails, improve on skills and advance in the sport with peers and without the intimidation that boys tend to bring with them.'

Jamie and I carpooled to North Side in Allison Park. My first time there. Nice dog park.

We followed the girls on a mostly rideable trail. I managed to stay on my bike for most of it.

Jamie took a hard fall. Hats off to Jamie for:

• Riding a single speed.
• Riding a single speed geared for a 37 year old hardcore male mountain biker 
• Riding a single speed geared for a 37 year old hardcore male mountain biker, and in clipless pedals.

Oh, I should mention that this was only her third time on a mountain bike.

Congrats Jamie, you win the Crazy Chick of the day Award! :)

I'm hopeful I'll get better. I had a great time with the girls and I'm looking forward to the next one!!

Inner Heel Pain: Trigger Point Therapy

Previously: Plantar fasciitis Heel Pain
In a previous post, I described how to locate and deactivate trigger points for plantar fasciitis, which gives a sharp pain directly on the heel. Plantar fasciitis pain is worst upon waking up in the morning, and it comes right back after sitting down for a long time.

This Post: Inner Heel Pain
I'll tackle trigger pointing inner heel pain. I had both plantar fasciitis and inner heel pain, and found trigger points that made the pain go away. Runners unite against Heel Pain!

Where and What
The pain on your inner heel is on the Adductor hallucis muscle. The trigger points are in the 'belly' of that muscle.

Use your thumbs or fingers to feel along the adductor hallucis. You might find two trigger points.

Credit: 'The Trigger Point Therapy Workbook'

These trigger points will feel like a solid crunchy/mass/lump about the size of a pea that hurts like heck when you push on them. Actually, the entire area around the trigger point will also hurt, so it will hurt when you try to find the trigger point. But it is very important that you find it so you can directly deactivate it.

• Self massage: My second finger works better for me than my thumbs in locating the the trigger point.  I find one lump in my right adductor hallucis when I run my left second finger from arch to back of heel as hard as I can. 
• Helping hand: Thumbs work better when locating and deactivating trigger points on another person. Today I found a monstrous one on Ruth's inner heel, drawing my thumb firmly across the adductor hallucis (also from arch to back of heel). 

Heal Pain!
Firmly rub on the trigger point/s 6-12 times, in a rolling motion. You could also use a golf ball to get in deep.

It's okay to cry. Screaming is optional.

Repeat this every hour or two. I mean the trigger pointing. :p

What to Expect
I've found this inner heel pain more stubborn and persistent than my plantar fasciitis pain. I've found that I need to trigger point this regularly, especially after long runs. But it works. Once I find the trigger point and deactivate it, the pain goes away.

You? Pain?
Did trigger point help your inner heel pain? Any problems finding that trigger point? Would seeing a video tutorial help?

Where else do you hurt? Achilles tendinitis? ITB? I'm all ears!

Trigger Point Plantar Fasciitis Away Now: How To Ease Pain Fast

I'm going to show you exactly where to trigger point massage to get rid of that plantar fasciitis heel pain that you have been suffering from.

Don't be like me
I spent close to RM1000 before finding this free solution to my plantar fasciitis. I found it in the
The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief book, borrowed from my library.

If you have heel pain, this is definitely worth trying. It might save you a lot of pain and grief and needless icing and abstinence (from running). It might spare you the fruitless search for heel cushions, padded shoes, foot splints, custom insoles, bla bla bla.

So, please try this first. Don't be like me ya. :)

You will Need

• A golf ball
• Your thumbs 

Where Does it Hurt?
If it hurts directly on your heel it could be one of two trigger points, or both of them. If it hurts on the inside of your heel it could be a different set of trigger points. I'll cover the direct heel pain first. This is a sharp pain that feels like you stepped on a stone. Or a nail is being driven into your heel.

Find The Trigger Point

Credit: Trigger Point Therapy Workbook

Use your fingers and thumbs to feel along your: 1) calf muscle, and 2) your quadratus plantae, to find the trigger points.

As I explained in previous post, the pain in your heel can be 'referred pain' originating from a trigger point in your calves. It is usually located in the 'belly' of the muscle and is a solid/hard mass ranging from 'noodle' to 'pea' shape/size (read about my two guinea pigs here).

In Figure 10.29, the black dot marks where the trigger point will be. Feel very carefully along every inch around there, rubbing back and forth with your thumb with a rolling motion.

Q: How do I know For Sure I Found It? 
A: OUCH!
Ya. It hurts when you push down on it. You don't even need to push hard. Just firmly. It surprised me the first time I felt and found that trigger point. That pea-like mass hurt exquisitely - only when I pressed on it.

A Good Kinda Pain
Now that you've found this first trigger point, use your thumbs and firmly rub it out in a smooth rolling motion. Do this 6-12 times. It will hurt, but in a good way. :)

This should deactivate the trigger point, resulting in the muscle being able to relax. You may discover that the heel pain and the tightness in your calves has eased. At this point you can safely stretch.

It's Still There
Okay, let's find the trigger point in your quadratus plantae next (Figure 10.55). This trigger point is very deep, so you will need to apply monstrous pressure with your thumbs to find it. Mine felt like a crunchy mass the size and shape of a bison rump steak gristle.

It will hurt.

And I don't mean the gristle.

To make it hurt some more, roll that painful spot over a golf ball. Work out the trigger point for about 6-12 good rolls.

And... Repeat
Do this every hour or two throughout the day. Stubborn trigger points can take up to two weeks before deactivating, but you should feel relief quite soon. For me, the pain went away like, immediately. Now, if you have pain on the inside of your heel, that's a different set of trigger points and I'll cover that soon.

It's Still There
If it didn't work for you, I'd love to hear about it!


xo Gracie

Lance Armstrong Stripped of 7 Tour Titles, Livestrong Donations Surge 25x!

The End, But Not Really
On Friday, Lance Armstrong announced he had ended his fight against the doping allegations brought by the U.S. Anti-Doping Agency (USADA).

Nobody ever tested me for taking steroids :p

Despite passing hundreds of drug tests throughout his cycling career, allegations of doping have always shadowed him.

However, it is apparent that his bigger battle against cancer will not be overshadowed.

Even as USADA found Lance guilty and disqualified him from all results dating back to 1 August 2012 (that's 14 years), Livestrong donations surged from $3,000 to $80,000 - a huge outpouring of support from donors.

Quoting Nike
"We are saddened that Lance Armstrong may no longer be able to participate in certain competitions and his titles appear to be impacted. Lance has stated his innocence and has been unwavering on this position. Nike plans to continue to support Lance and the Lance Armstrong Foundation, a foundation that Lance created to serve cancer survivors."

Whether Lance doped or not, at this point, does it matter? 

I first really started following him after reading his book "It's not about the bike". He survived testicular cancer. He has one ball. He went back to win the Tour de France six more times after surviving chemotherapy. He has raised $60 million over $470 million to help fight cancer.

I have total respect for this dude. Maybe even a little hero worship. :p

So, does it matter if Lance cheated? You tell me.

xo Gracie

p.s. It would be great if you could click on any ad here - my sponsors give me a few cents per click. Thanks for supporting my blog!

Trigger Point Tennis Elbow and Head Pain

Since my last post I've been getting questions about trigger pointing various parts of the body that hurt - thanks everyone for your feedback and keep 'em coming! Here are two recent practise cases.

Trigger pointing Dy's Head Pain

I got the opportunity to practise on Dy the other day. He complained of horrible pain all along the left side of his head, like it was 'inside' his head. He also suffered muscle twitching and pain when he tried to turn his head to the right. I immediately suspected trigger points somewhere in his neck muscles were causing 'referred pain' in his head. 

Trigger points are apparently 'remarkably common' - perhaps contributing to up to 93% of pain seen in pain clinics (Gerwin 1995 in Davies' 2004 'The Trigger Point Therapy Workbook'). Dy is a prime candidate for trigger points because he is tense and on guard all the time. I mean like, all the time (more causes of trigger point given later). I flipped through the book and found under the chapter 'Head and Neck Pain', the diagram that showed a referred pain pattern that looked like Dy's. Notice that the central trigger points (those black dots) are located right in the 'belly' of the muscle (the biggest part of the muscle). 

As I felt carefully along the muscles of Dy's neck with my fingers, I found one nodule about the size of a jellybean, that was very tender and painful for Dy when I pressed on it. This was nodule exactly where the diagram pictured a trigger point might be found. So I firmly rubbed on it a few times with my thumb - sort of a smooth rolling motion. Dy said the pain went away! I told him to keep feeling at the back of his neck and rubbing it out every hour or two, just to make sure. It's been two days and so far so good! Sometimes it takes up to two weeks if the trigger points are really bad, but I guess in Dy's case, they weren't too bad. 

(Credit: The Trigger Point Therapy Workbook)  

Trigger Pointing Spencer's Tennis Elbow

Spencer has the worst case of tennis or golfer's elbow ever. I tried trigger pointing it a few weeks ago, but it didn't seem to help. I am still learning after all, and sometimes I have trouble figuring out the diagrams in the Trigger Point Therapy Book. 

Anyway, I had another good look at the book, practised locating the muscles and potential trigger points on my own arm. 

Then I took another shot at Spencer's elbow. 

Guess what? This time, I really did find the nodule - it was quite a large one - a grape-sized lump in the middle of his tricep, nearer his elbow. It was very painful for Spencer when I pressed on it. I firmly rubbed on it about 12 times. I also used my fingertips and thumbs to feel along the muscles around the elbow, trying to find any other trigger points. Didn't find any more though.  

By the time I got done with that, Spencer had already passed out on the massage table. :p

When he awoke from the nap later, he said the pain had eased tremendously. I'm so pleased about that!

What Causes Trigger Points?

Okay before I wrap up this post, I'll briefly go over the main causes of trigger points so you can see if you're a candidate too:

• Abnormal bone structure such as a short leg, Morton's foot (the second toe longer than the big toe), can strain the muscles.
• Bad posture while sitting and standing (especially for long periods of time) can cause muscle tightness.
• Repetitive movement such as typing, forces the muscles of the shoulders, neck and back to be still while the muscles in the arms and hands strain.
• Stress and subconsciously holding the muscles tight will also strain the muscles.
• Health problems especially those involving chemical, nutritional, glandular imbalances/deficiencies (eg. hypothyroid, hypoglycemia, anemia, uricemia) can predispose you to trigger points too.

Next post, I'll delve into the physiology of a trigger point and how to trigger point the vastus medialis to help with ITB (iliotibial band) pain. 

In the meantime, do keep your questions and comments coming. Do you think you suffer from trigger points? Any specific parts that you have bad pain? I love hearing from you!

xo Gracie

p.s. it would be GREAT if you could click on any ad here - my sponsors give me a few cents per click. Thanks for supporting my blog!

Plantar Fasciitis: Cure and Pain Relief FAST with the Kitchen Sink Prescription

Those of you who know me, know that I'd been whining - it seems like forever - about not being able to run because of Plantar Fasciitis (henceforth referred to as PF). After over half a year of trying everything recommended by friends etc, with no apparent relief, I quite suddenly found the solution to my PF! It might be yours too!


How I got Plantar Fasciitis
As I weaned off the meds, as my body healed from half a lifetime's worth of major health problems, I rediscovered my love of Running - in a big way. I'd pack my Camelbak Skeeter with water, dodol ('Malaysian Gu Chomps'), a few ringgit, phone, and first aid kit, and take off into the FRIM Bukit Lagong forest behind my apartment, running for 6 - 7 hours at a pop (don't be impressed - I'm just really slow hehe). I never wanted to stop.

But I had to. (Dang you PF!)

In my eagerness to run more and more, I had done too much too soon. The over mileaging - even in the minimal running shoes that greatly helped my arthritic knees - had over-stressed my feet before they had the chance to adapt and and get stronger.

The run that 'broke' my feet was probably the MPIR run in Jan early this year, where I went out in a blaze of glory - I actually won something for doing something athletic, for the first time ever! That evening, the sharp shooting pain through the heel of my foot began, and it didn't go away for the next seven months. Plantar fasciitis? Bone or heel spur?

Most of you are already familiar with PF symptoms (e.g., heel pain especially in the morning and after periods of sitting/inactivity), so I won't go into detail here but will save that for another post.

I think I pretty much tried everything except steroid shots (cortisone injections), extracorporeal shockwave therapy (ESWT) and surgery. Below is what I felt helped and what hurt my efforts to recover. And also what gave me almost instantaneous relief and The Cure :)


What Not to do for Plantar Fasciitis
I was informed by the physio doc that I should lay off running because the PF would not go away otherwise. It seems my years on steroids predisposed me to PF because the steroids hastened aging and had caused the natural fat pads at the bottom of my feet to deteriorate. With no cushion, the plantar fascia is susceptible to bruising, damage and inflammation.

I stopped running (which I actually didn't need to - read on below).

I wore cushioned shoes 24/7 - from the time I woke up till the time I went to bed, even in the house (shouldn't have). This was supposed to protect my feet while giving relief from the heel pain. All that cushioning did help my pain, but the PF didn't go away. Interestingly, my lovely high arches disappeared. At the end of six months of practically living in my shoes, I had become flat-footed! I now understand that all the little muscles in my foot - when I was barefoot - work together to give that 'spring' to my step. Cocooning them in shoes made the foot muscles weak. The muscles supporting my arch no longer did, so my arch flattened out. (I understood this phenomena better after reading Born to Run).

I got custom insoles (hard and painful, PF stayed) and tried off-the-shelf insoles too (pain relief but PF stayed). The physio doc said those $100 hard insoles would provide support to my arch, taking pressure off my heel. They hurt my arch and my heel. My pain threshold is up there, but I lasted only a week in those things. The Dr Scholl's Pro Pain Relief insoles were nice and cushy (and muuuch cheaper), but didn't seem to be doing anything to make the PF go away.

Awful. Just awful. 

What To Do for Plantar Fasciitis (What I did anyways)

For the first six months I did things that I think helped, but didn't resolve the PF:

• I stretched. Especially calf stretches. The physiotherapist I saw at HUKM taught me a few good plantar fascia and calf stretches (will cover these in future posts).
• I massaged my feet and calves. This was well and good, but as I didn't really know what to do at that time, it didn't resolve the PF.
• I iced. This was torture. I'd soak my feet in a bath of really cold water to bring down the inflammation. 
• Night splints (the plantar fasciitis boots). This was really the most effective way to keep the PF pain manageable and at bay. It works by keeping the plantar fascia extended while you sleep. I also stopped sleeping on my tummy. Sleeping on the stomach results in the feet being pointed and the plantar fascia kept in a shortened state for long periods of time (baaaad).

At Month Six, I started seeing a chiropractor. This was Dr Scott Mills, who specializes in treating athletes. That was when things started to get better. 

The New Balance Minimus

• Barefoot exercises. Scott prescribed a series of exercises to strengthen my feet. These worked the little muscles in my feet, and I was to do them on grass. They took about 20 minutes everyday. (Will cover these in my next post). 
• I finally ditched my shoes and started going barefoot as much as possible. And I went back to wearing my beloved New Balance Minimus and other minimal shoes that allowed me to feel the ground. 
• Active Release Technique (ART). Scott used ART to perform a controlled break down of the scar tissue surrounding my plantar fascia. He applied pressure all along the plantar fascia while manipulating my foot at certain angles. The aim was to actually start some fresh inflammation in the area so that healing begin could occur.
• Icing. Icing was now done in the evenings, particularly on days I received ART treatment. It was to bring down the inflammation caused by the treatment (think of it as a 'controlled inflammation'). 
• Night splints. I continued wearing them.

After a month of all that, the scar tissue on my heel had dissipated for most part, and I was really pleased about that. However, I still experienced heel pain after periods of sitting down, and I still needed to wear the foot splints, else the morning heel pain would be present.

Fast Plantar Fasciitis Relief - Trigger Point Yourself

At the end of June, as my PF treatments with the chiropractor were wrapping up, and with heel pain still present, I read the "Trigger Point Therapy Workbook: Your Self Treatment Guide for Pain Relief" (2nd edition, by Clair and Amber Davies).

I applied pressure to and rubbed at the specified 'trigger points' in my feet and calves that the book said would help with PF. And the pain vanished. Just like that. I kid you not. I was stunned. It really worked for me. The next morning, I woke up for the first time in ages not wearing my PF boots - pain free.

It might help you too. It's easy to do, takes just a few minutes a few times a day (gosh, I'm sounding like a salesman but this book has like, 396 gushing reviews on Amazon ya know). The book contains helpful diagrams showing where the trigger points are in relation to the 'referred' pain, for pain in various parts of the body. I've definitely got more posts planned on this topic.

I think it is interesting and relevant that the book says to think of your calf muscles as extensions of your foot muscles.

"You may not have ever thought about it, but the eleven muscles of the lower leg are actually foot muscles. Anatomists call them extrinsic foot muscles, meaning they operate from outside the foot. The muscles in the foot itself are intrinsic foot muscles, meaning they work from inside the foot. The implication of these facts is that the pain in your feet may not be coming from your feet themselves. You can waste a lot of time rubbing and soaking feet if the cause of your pain is trigger points in your calves and shins."

Progress, Finally!
I'm back on the trails! I'm running again. No more pain. No more foot splints. In fact, I trigger point myself whenever I have knee pain or any sort of pain anywhere in my body. To say I'm sold on trigger point now is an understatement.

Do you have plantar fasciitis pain? Has anything worked for you? Would love to hear your PF tale of misery and victory. Leave a comment!

xo Gracie

Garmin GPS Forerunner 910xt: $10 off plus free ship

The Garmin GPS Forerunner 910xt is currently the best out there for triathletes and multisport athletes. I did some online research today on their prices:

Surefireshops.com offers it at an an unbelievably low $129 (plus $40) shipping worldwide from China. But since it's based in China, and since it's not yet been reviewed, I wouldn't feel comfy about giving my money to them. Or any of the other non-customer-rated blogs.

The Factory Outlet Store seems to be the best option as it is reviewed and rated by past customers and it's the cheapest (among the rated/reviewed stores) at $339 (Here's a $10 discount coupon plus free shipping)

Next up is the reliable and trustworthy Amazon at $400 (with free ship).

Well, if you're willing to wait, the Garmin Fenix with its low profile, sleek gazillion-featured watch is coming out in the fall....

All hail the Garmin Fenix

As mentioned before I'm offering shipping forwarding services from USA to Singapore (free at the moment). Email me or leave a comment if you need a quote!

xo Gracie

p.s. It would be AWESOME if you could click on any ad below - my sponsors give me a few cents per click. Thanks for supporting my blog!

Total Immersion Malaysia Level 1: Current Packages Available

I've received several inquiries about the cost of taking Level 1 and Level 2 and here's the latest information hot-of-the-press for Level 1 (see also how to get your RM25 discount HERE):

Level 1 Package Price: NOOB Swimmers

• For noob swimmers (can barely freestyle 25 m), take the 'Complete Step-by-Step' package that gives you eight (that's 8) sessions in the pool. Each session is 1.5 hours long. 
• You'll get video analysis of your stroke (tip: wear a nice swim suit!) and tips on how to improve your current stroke
• You'll learn the 'superman', skating, over switch, snorkel swim, and breathing. (See Bambi do the 'Superman' HERE). 
• Receive a certificate, course notes, cool blue 'Can you swim well' drifit shirt, 'Easy Freestyle' TI DVD and TI Silicone swim cap.
• Price: RM838 (if paid in full. Instalment pricing available too). This works out to about RM70 an hour. Good value considering all the quality stuff you'll get. Also, TI classes here in the US cost USD70 an hour... *sigh*
• Miscellaneous expenses will be RM100 for a snorkel. You might be able to buy secondhand from TI graduates, or borrow. You'll be using the snorkel in Level 2, so it's good to have one. 

Note: This is a scuba snorkel.
You'll need the center-mount snorkel,
the sort that Finis makes :p
(see clickable pic of the Finis Swimmer's Snorkel
 below for an idea of what it's like)

Level 1 Package Price: GOOD Swimmers

• For good swimmers (no problem freestyling 25 m), take the 'Express Class' package that gives you an intense weekend (two-day) course. Count on 4.5 hours of solid instruction per day.
• You'll cover everything the noobs cover, and receive all the goodies they get also. 
• Price: RM645 (if paid in full. Installment pricing available too). This works out to RM71 an hour. Again a bargain considering TI classes in the US cost USD70 an hour ... *SIGH!*
• You'll need to beg, borrow or steal a snorkel for the classes. Or buy one.

Here's my two cents, having taken both Level 1 and 2 myself: You'll need to be prepared to work hard and it's not exactly pocket change, but this is one investment that is worth scrimping and saving for. Why? Because  you'll come away with the ability to swim 'fishlike', effortlessly, and even when you're 90 years old, you'll be able to enjoy the pleasure of an effortless swim and all the accompanying benefits. Not to mention, Total Immersion swimmers look stunning in the water (see TI coach Shinji Takeuchi swim on Youtube).

Ask Advanced Aquatics (Contact Page or Facebook) about signing up. Say Grace sent you to receive RM25 off the package price! You're welcome to subscribe to my blogposts to receive TI updates and promo notifications in your email inbox (click on 'subscribe by email' on the right sidebar). I'm currently putting together a video of my swim before and after TI (Level 1 and 2). Stay tuned!

Questions? Comments? Love Total Immersion? Leave your message at the bottom of this post - I LOVE hearing from you!

xo Gracie

p.s. It would be AWESOME if you could click on any ad here - my sponsors give me a few cents per click. Thanks for supporting my blog!

Total Immersion Classes Malaysia: RM25 Discount off Level 1

Folks,

Since Total Immersion came to Malaysia last year, the programme has taken off big time! Advanced Aquatics who provides TI classes in Kuala Lumpur has graduated over 60 fishlike swimmers for Level 1 so far, and word of mouth from TI converts (including yours truly) continues to draw more people in.

Is Total Immersion for me?
Yes! TI will help you swim more efficiently. You'll use the high-elbow, gravity-aided 'spear' and hip rotation to slice quietly into, and glide powerfully through the water. (All technical-sounding but it basically means 'to swim fishlike' :p). And you'll be pleasantly surprised that you're going farther with so much less effort since your stroke will no longer be powered by churning arms and legs (as conventionally taught), but instead, by your core. Yes, that's right - your core (read: abs). 'How am I going to swim with my core?', you may ask. Well you'll find out when you start your TI journey :)

For triathletes (who comprise the majority of TI students), a more efficient swim translates to having more in the tank for the bike and run legs in a triathlon. That makes for a more enjoyable race, maybe even a spot on the podium :)

For total noobs who just want to be able to enjoy swimming instead of struggling breathlessly to get to the other end of the pool, swimming will become relaxing - even effortless ... Total Immersion completely changed the way I swim, the way I perceive swimming, and distances of 4 km (such as for the Ironman swim) or more, are now achievable. I smile when I remember how 25 m in the pool was such a 'workout'!

Where can I find more info?
Hook up with Advanced Aquatics through their Contact Page or through Facebook to ask about the Level 1 Total Immersion class packages. Say Grace sent you to receive RM25 off the package price! Advanced Aquatics also has great value-added promotions from time to time and you can stay updated by liking them on Facebook. You can also subscribe to my blogposts to receive TI updates and promo notifications in your email inbox (click on 'subscribe by email' on the right sidebar). I'm currently putting together a video of my swim before and after TI (Level 1 and 2). Stay tuned!

Questions? Comments? Love Total Immersion? Leave your message at the bottom of this post - I LOVE hearing from you!

xo Gracie

p.s. It would be AWESOME if you could click on any ad here - my sponsors give me a few cents per click! Thanks for supporting my blog!

Total immersion students imprinting 'high elbow' in their muscle memory at the Sri KDU pool. Small class size and experienced coaches ensure you'll receive personal attention and progress well.

How to Survive Triathlon Swim Starts: Beach, Deep-water, Pontoon

Most triathlon noobs are nervous (if not straight out terrified) of swimming in open water, and the thought of being mauled, punched, kicked and/or swum over at the mass swim starts, adds a thousandfold to the trepidation. How does one get off to a good swim start? This post covers the types of starts, and what you can do to survive the swim start. Now, I'm most definitely not any expert on triathloning and haven't done any Ironmans or anything like that, but I can claim to having survived a bunch of swim starts :p

Types of Starts

A common start is from the beach, where tri- (or try-) athletes run into the water and keep running until it becomes more efficient to swim, then they start swimming. A few dolphin dives are usually thrown in for good measure, between the run and swim bits. A variation of this is a start in the water, just off the beach. Here, racers are about waist deep and can proceed directly to the business of swimming upon gun start.

Starting in waist deep water at Moraine State Park, Butler YMCA Triathlon 2012.

Deep water starts have the swimmer taking off from a treading water position. You'll see this is Ironman races. And pontoon starts such as seen in the Olympic triathlon events or ITU races, have swimmers dive from a platform. The Port Dickson International Triathlon Sprint had a pontoon start the year I took part.

Triathletes launch off at the pontoon start at the London 2012 Olympics. Photo from london2012.com.

Start Survival Strategy
If you're a total newbie taking part in your virgin triathlon, the best way to have an uneventful (read non-violent) swim start is to hang back and let the crowd go first. If there is a buoy line marking the course and you wish to swim right next to it, you can do that after first letting everyone go first. If you're next to the line and at the front of the start group, you risk getting boxed in and swum over if you don't swim fast enough.

Letting others go first helps avoid water-maulings at triathlon swim starts. Photo by Reza Ali.

For fast swimmers on a beach start, you'll do well to run side-to-side style with your knees high and pulling your foot out of the water. Dive when it is deep enough, then dolphin a few times by pushing off the bottom and launching yourself forward. That will get you ahead of slowpokes (like me) who wade in leisure-like. It's a good idea to do a practice run on the beach where you'll be racing, just so you know how many strides you'll take before dolphining.

The Port Dickson International Triathlon Olympic Distance beach start. Note Hong Kong pro Lee (front) with high knees, feet pulled clear of the water, and side-to-side run stride. Photo by Tey Eng Tiong.

There are a few ways you can execute your pontoon start. Again if you're not fast or if you're nervous in any way, start at the back of the pack. Make sure there's enough clearance in the water so that when you dive (or cannonball) in, you won't land on someone else. For deep water starts, the key is to get from a treading water position into a more horizontal position about 30 secs before the gun start, then use a breast stroke kick to start the swim.

That wraps up today's post. I'll cover sighting and breathing in my next one. (Which is going to be funny, because I have a problem swimming straight myself!).

How did your first swim start go? Any tips for newbies? I LOVE hearing from you. Please leave your comments at the end of the post!

xo Gracie

p.s. It would be AWESOME if you could click on any ad here - my sponsors give me a few cents per click. Thanks for supporting my blog!

The Rachel Carson Trail: Secret Treneng Files

The past two weeks I have been running every few days at the Harrison Hills Park. Nothing major, as I want to be careful to prevent Mr Plantar Fasciitis from rearing his ugly head. I've also been trigger-pointing myself throughout the day and that has effectively stopped my heel pain. (I promise I'll blog about my plantar fasciitis cure soon. Promise!)

Today I decided to try a section of the Rachel Carson Trail, which conveniently starts right next to our home. With the Rachel Carson Trail Challenge (34 miles) fresh in my mind, thanks to my ultra marathon buds Ben Brucker (who won first place - out of 582 participants - with a sub seven hour time), I now harbored some vague hope of attempting it next year :p

I'm going to call it the Rachel Carson Obstacle Course. In the short 5 km section of trail I went on, I had to climb over 6 fallen trees, ford two rivers, flee from a mob of feral horses, a rafter of turkeys, assorted deer, a rabid fox and other wildlife!!

Ok, well, I'm exaggerating just a bit, about the river crossings. They were just little streamlets. 

And ok, the horses weren't wild, they were just trying to be friendly. 

Just seconds later I was fleeing for my life as the horses started running towards me. Maybe they wanted a carrot.

But I had to cross an electric fence. For real.

Nathan Intensity Race Hydration Pack for Women: Buy or Not?

I'm *this close* to buying this pack. I'm finally (thanks be to God and to trigger point therapy) back on the trails pain-free again, and my existing packs (Camelbak Skeeter, Reebok, Salomon etc) ain't gonna cut it for my planned longer runs.

While there is the newer model (2.0) of the Nathan pack, this partickular one is on sale, and it receives glowing reviews from a bunch of satisfied reviewers. About 99% of the reviewers on REI use it for their ultramarathons. Maybe if I possess this pack, I could also somehow run an ultramarathon too! :p

Ok, gotta do some preventative plantar fasciitis triggerpoint therapy now.

xo Gracie

Shipping Service from USA to Singapore etc

Triathlon can be a very expensive pastime (or fulltime actually!) and I'm always looking for deals on tri suits, wetsuits, and other awesome tight-fitting neoprene thingies that if successful in squeezing a body into, can either make said body look hawt or like a papaya.

The other day Ironman and Coach, KS messaged me asking if I could help purchase some triathlon stuff for him from Bike Shop Liquidators. Apparently there is a Huge sale going on there right now. Apparently, there is Always a Sale going on there even. I like sales :p

My search of Google Shopping shows Bike Shop Liquidators as one of the cheapest for the 2012/13 Pearl Izumi P.R.O In-R-Cool Tri Shorts among all the online shopping sites. KS certainly did his homework on this one. It's a bonus that free shipping is offered to anywhere in the US for purchases above $99. The plan is for the goodies to be shipped to my address, then for me to forward them to KS halfway around the world. Unless I really like the stuff and wanna hang on to them.... just kidding! If it's to Australia, I'll use USPS First Class International Air Mail (cheapest option for anything under 13 oz / 370 g, 10-14 business days) or Priority International Air Mail (second cheapest option that also offers flat rate priced boxes, 6-10 business days). Priority is expensive, e.g., $47.95 USD for a medium flat rate box to Australia. You can check out the shipping rates at USPS.com. I'm not shipping to Malaysia unless you totally absolve me of all responsibility if your item gets stolen by the postman or confiscated by customs - I've had too many bad experiences shipping to Malaysia and don't want to risk it anymore. If you have friends in Singapore I could ship it to, that's better - you can pick up from them in person after I send to Singapore, k?

Feel free to email me if you have any questions, need or quotation, or want my help purchasing and/or forwarding stuff to you ya. For the time being, I'm doing it at no charge, since I am testing the waters to see if it's a feasible venture for me.

xo Gracie