 This month, we investigate Plantar Fasciitis with one of the nation's most well regarded podiatrists. Caring for world class as well as recreational athletes in need of top-shelf care, Dr. Amol Saxena of the Palo Alto Medical Foundation has operated on some of the fastest feet in the world. This month, he provides some information on one of the most common ailments presented by runners in his clinic.
For additional information on Plantar Fasciitis and other podiatry related topics, visit Dr. Saxena’s website. FNF: What is Plantar Fasciitis? AS: Heel pain accounts for over 20% of patient visits to foot specialists and a third of all patient visits I see. Over 50% of Americans will experience heel pain during their lifetime. The most common form of heel pain is known as Plantar Fasciitis or “Heel Spur Syndrome”. The Plantar fascia is a thick ligament on the bottom of your foot spanning from your heel to the base of your toes. It supports the arch and several muscles under the bones that support the foot. Over time, most people will develop some degree of calcification within these muscles on the bottom of their heel, which is called a “spur” but is entirely innocuous. Hence, the term “Heel Spur Syndrome” is a misnomer.
Plantar Fasciitis is a condition of irritation to the Plantar Fascia, the thick ligament on the bottom of your foot. It classically causes pain and stiffness located on the bottom of your heel and feels worse in the morning with the first steps out of bed and also in the beginning of an activity after a period of rest. For instance, after driving a car, people feel pain when they first get out, or runners will feel discomfort for the first few minutes of their run.
There are a few “Plantar Fascia-like” conditions one should be aware of. The most common occurs acutely: the patient continues to exercise despite the symptoms and experience a sudden sharp pain on the bottom of the heel, with the inability to stand on their toes and subsequent bruising in the arch. This is a rupture of the Plantar Fascia.
The Achilles tendon (the cord-like structure attaching your calf muscle to your heel) is another region where heel pain is common, either through chronic inflammation (Tendonosis), acute rupture, or calcification near the attachment.
One should also be aware that heel numbness can be the first sign of a back problem.
FNF: What are some common causes of plantar fasciitis? AS: Plantar Fasciitis occurs because the tendon is not well-supplied by blood (which makes this condition slow in healing) and a certain amount of activity is needed to get the area to warm up.
Plantar Fasciitis can occur due to various reasons: use of improper, non-supportive shoes, over-training in sports, lack of flexibility, weight gain, prolonged standing and interestingly, prolonged bed-rest.
FNF: What are some simple steps we can take to address plantar fasciitis?
AS: Treatment initially is adding support to the foot, including better shoes and an over-the-counter arch support/insole, resting from the sport or activity exacerbating it, stretching the calf and arch muscles, and anti-inflammatories including ice and massage. The latter two can be accomplished simultaneously by taking a filled water bottle, freezing it solid & then using the now frozen ice cylinder, to massage your foot for 5-10 minutes by rolling it underneath at least two times per day. This injury often takes time to resolve. It is not unusual for symptoms of Plantar Fasciitis to persist for 6-12 months despite trying the myriad of treatment options.
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Injury Prevention
Can the Gym Help My Running?January 02, 2012
Personal Best - January 2012
Activities like Yoga and Pilates are also tools used by many runners to help increase flexibility and strength when muscles are extended. Greater flexibility can be a huge asset in the effort to stave off injuries, so if that is a big goal for 2012, these might be good options for activities to incorporate into your regimen. These high intensity activities can complement your training by adding a new dimension of athleticism increasing your power. However, anything along these lines should be carefully taken into account – some body composition changes are helpful, some are not, and anything that compromises your running by creating too much and untimely fatigue, may be more detrimental than it is worth. Any of these activities are best safely incorporated with the help of a fitness professional at your local facility.
Every runner occasionally requires a time of recovery or the need for a day or two of cross training. Others enjoy incorporating spin classes, swimming, elliptical, or even a fitness activity such as Zumba into their regular routine. If you are looking for a way to integrate in an additional day of cardiovascular exercise, but are concerned about the strain on joints and ligaments, one of these low or non-impact activities could be just the ticket to keep you headed in the right direction.
In short….the bottom line Cross training and multi-dimensional movements can be beneficial for distance runners. Consider some of the disciplines below to have an even better and more balanced 2012. Core strength exercised, Yoga, Pilates: At home, with an instructor, or in a class setting. These primarily address needs for flexibility, core strength, and spinal / pelvic alignment. Low / no impact, more meditative. Want to try a home-based core workout? Check out Focus-N-Fly’s favorite whole body workout here: Weight / circuit training, CrossFit, P90X, TRX, etc: At home, with an instructor, or in a class setting. These require more dynamic, powerful movements, perhaps with greater intensity and resultant muscle development. For those who enjoy an up-tempo addition to their week, and who are looking to add more power / speed. Indoor cycling, elliptical, Zumba, swimming: At home, with an instructor, or in a class setting. These activities can increase cardiovascular training time with minimal strain on joints and bones. Could be used for variety or as a prelude to including an additional day of running into the schedule. Focus-N-Fly Plyomterics and Warm-up Drills: These can be run on a track, road, sidewalk, path or grass. Even if you do not have time for an additional training session or two, these can be efficiently integrated into your already scheduled running to help strengthen your core and provide greater range of motion. Questions about the above? Email us at info@focusnfly or tweet us a question to @focusnfly.
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Training Tips
 Abdi Abdirahman
Pro’s Perspective - January 2012
Abdi Abdirahman finished tenth and fifteenth in his first two Olympic Games (2000 and 2004) in the 10,000 meters, and won the 2008 US Olympic Trials at that distance. The 1995 Tucson High grad initially attended Pima College, before transferring to the University of Arizona for his junior and senior years. In fact, he continues to train in Tucson with his college coach, Dave Murray, picking up the light-hearted nickname Black Cactus along the way. Injury setbacks in 2010 have kept Abdirahman under the radar heading into the 2012 Olympic Marathon Trials on January 14th. However, he is now training well and has an outstanding marathon personal best of 2:08. Abdi took a moment to chat with FNF as he prepares to challenge for his fourth straight Olympic team.
FNF: Is training going well for the Olympic Trials in Houston? AA: Training is going wonderfully. I’m enjoying running again, after struggling with injuries for the last couple years.
FNF: How has it been coming back after such a tough stretch? AA: Well, in 2010 I had a hip injury. It was a stress reaction in the femur, and I took basically 6 months of no running. With no world championships that year, it was a great time to take a step back from running and let it heal. I did a lot of rehab and strengthening – I got back to basics.
FNF: What were some of the things you did with your time while healing your hip? What kinds of things are you interested in pursuing once your professional career has concluded? AA: I want to start my foundation and work with kids. Also, one of my friends started a company, Solar for Africa. He has the idea of providing it to rural villages. It could help a lot. Kids could go to night classes. I don’t only want to help Somalia [Abdirahman immigrated to the US from Somalia as a youngster], but all the third world countries that are the poorest.
FNF: As fans preparing to watch the upcoming marathon trials, what should we be looking for in the men’s race? AA: It is going to be a great Trials with a lot of great people running: Ryan Hall, Meb [Keflezighi, 2004 Olympic Silver Medalist], Dathan [Ritzenhein, 9th place finisher in Beijing], and a lot of other great guys who are running. I haven’t run a marathon since 2009, in New York, but my training has been going well, almost as well as when I ran 2:08 in Chicago. There are only three spots; you are only running to be top three, and if you win it is a bonus. The marathon is all about patience. You can be in the best shape of your life, but everything has to go well that day. I hope everyone has a good race, and may the three best men make the team.
FNF: Do you love the marathon? Will we see you on the track this spring and summer? AA: I love track. Marathons are fun to train for, but I think I enjoy track more. It is more speed, more all out. You can control the outcome of the track, but not the outcome of the marathon. In the marathon, you can be in the best shape, but something else can go wrong. On the track you can be pretty much 90% you will run around what you are ready to run.
FNF: What are your goals for the upcoming year? AA: I enjoy running. I look forward to training. Right now, I realize the key to success is staying healthy. If you are pain free, you can enjoy your training. I want to make this Olympic team, and I always look forward. I am approaching this race like I have never been to the Olympics.
FNF: You have been in Tucson around 15 years. How has the community supported you in your career? AA: The community has been a big part of my success. They say there is no place like home. I ran well under Coach Murray at Arizona. I had opportunities to go to other groups, but I feel more comfortable here. I have access to the facilities, I just feel like it is my comfort zone. A lot of people say in order to accomplish something, you have to get out of your comfort zone, but that is not for me, I think you need to feel comfortable where you are. People have been supportive of me since day one and have provided me everything I need. I enjoy spending time with the Boys and Girls Club, getting a chance to say thank you for your support.
FNF: What is some advice you have for our recreational runners headed toward their own big race in Houston? AA: Enjoy the moment. Enjoy that you have done all the hard work, you have done your long runs. It is time to reward your hard work and enjoy it. Run your own race, not your training partner’s or someone else’s pace.
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World Class Runners
 Trebor Yocum
Runner of the Month – January 2012
A Monroe, Louisiana native, Yocum lives in Seattle, where he works in Everett for the Labinal Company, a contractor for Boeing. Yocum spends his days doing statistical analysis for electrical wiring on the new 787 aircraft, and his off hours finishing his PhD in Public Policy from Walden University. In late 2010, Yocum found himself considering gastric bypass surgery to address his 440 pound weight. He decided to begin exercising instead, joining Focus-N-Fly in January of 2011 to train for the Amica Insurance Seattle Half Marathon. Now down to 210 pounds and counting, Yocum has an ambitious 2012 schedule ahead.
FNF: How did you start running? TY: Last October, I was going to get gastric bypass, but decided to do it on my own, walking and running. I started FNF in January 2011, and I've gone from 440 to 210. I have done fifteen 5Ks, two 10Ks, one 12k, and one half marathon. I have also become a big Cross-Fitter at Cross Fit Belltown in Seattle. I have an amazing support group there; it is really cool.
FNF: Who is your running role model? TY: My mother. She's seen me fat, she's seen me thin, and she's proud of me as a runner because she knows I'll be here for a long time now. I was on high blood pressure medicine and others, and now am off all my medications. I’ve gone from a size 68 to 34. I’m running the New Orleans [Mardi Gras] Rock ‘n’ Roll Marathon with her in February.
FNF: What has been your most memorable running / racing experience? TY: Finishing the half. It was my ultimate goal this year and I did it. I almost was in tears, crossing that finish line, thinking it was like you see on television…but it also made me want to go further.
FNF: What have you enjoyed about working with Focus-N-Fly? TY: I like that it breaks down the workouts so I don't have to think about it! I like that it gives me the paces I need to go by, and that it allows me to adjust the schedule, and to build in all the races. This week, I'm going to put in all my 2012 races so I can get my training schedule all set up for next year.
FNF: What is one part of your racing routine you can’t do without (sleep, pre race meal, tie shoes certain way, other ritual)? TY: When I'm running through the finish or see the finish, I always put Katy Perry singing Firework on my iphone, and I sing it. I sing throughout the race, and I belt it out.
FNF: What is your favorite place to go for a run? TY: My waterfront loop in Seattle, basically 4th to union, to the water, and back up.
FNF: In the next year, what goals do you hope to accomplish? Three half marathons and three full marathons. New Orleans Rock 'n' Roll, Seattle and Portland Rock ‘n’ Rolls, the Heroes Half in Seattle, the Kirkland Half, and the Victoria [BC, Canada] Half. I want one of those shirts that say “Marathon Maniac!”
 Mom on the Run – January 2012
Here are a few great New Year's tips from Mandy Hale for young and busy parents! Mind Games Sometimes I have to trick myself to run faster or simply just run. I play little games with myself, which have proven to be very effective. Here are some examples: 1. One of my favorite ways to trick myself into thinking I am running faster….put one of your kids in the jogging stroller (two if you are feeling really brave) and take a run and time yourself. Do the same run without the kids the very next day and feel proud at how much faster you ran the same course within a 24 hour window. 2. I find my pace is a little faster when I know the babysitter is home with the kids and needs to leave by a certain time. If I have to get home by 1- I can’t take it easy- I have to keep up the pace for the entire run, or I will be late! 3. Tell your partner/friend/mother/etc your plans for running/training…it seems as if someone knows and expects me to work out on Sunday morning, I am more likely to actually make it happen. Also if I add it to our calendar/schedule, I would feel like a complete loser if I didn’t actually run. 4. Get a new pair of shoes…nothing like new shoes to get you to pick up the pace.
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Mom on the Run
Christine Kennedy named USATF Masters Athlete of the Year!Written by Kate Oneill Tenforde December 06, 2011
Christine Kennedy traveled to the Jesse Owens Awards and Hall of Fame Induction Ceremony in St. Louis, Mo. this week where she was honored as the 2011 Masters Athlete of the Year.
Christine has been truly dominant on the national racing scene. In the past year, she won the following:
Christine's many accomplishments have inspired all of us at Focus-N-Fly. We look forward to seeing what is in store for 2012!
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World Class Runners
Setting New Goals After the Big RaceNovember 30, 2011
Distance running and goal setting often go hand in hand. While plenty of runners lace up each day for the enjoyment and the endorphins, it is often hard to train without a goal. The large majority of our Focus-N-Fly trainees are focused on a particular event, many times with fitness, lifestyle, or weight loss goals as by-product. Your training plans come built in with recovery cycles, designed to carry you safely to your next goal-setting point. But how and what you choose to do next is a decision that remains squarely in your court. Here are some of our ideas for choosing a new goal and re-lighting the fire that fueled you to your original goal race.
Take care to attend to your mental and physical needs Some runners finish a big goal race and can’t wait to set a more challenging goal. The thrill of success or the interest in re-doing what may not have gone well can be powerful motivators. Others finish a race, rebound physically right on schedule, but don’t have the motivational itch to take on another challenge.
Work towards a goal race will require both physical and mental energy, so it is important that both aspects are attended to when making an appropriate goal for the next time around. Your recovery cycle is designed to deliver you to a point where your body is ready for another challenge. That point is usually after the immediate emotions have subsided from the goal race itself. If emotions are high or you are unusually physically worn down, commit to setting a goal, but leave the actual goal setting until you are able to decide with a level head what makes sense.
Granted, many runners don’t have the highs and lows discussed above, in which case, there is not problem choosing another goal right away. For those of us who require and enjoy more overt organization in our training lives, choosing another race right away doesn’t pose a problem and in fact can help keep you on track. However, many new runners fail to respect the recovery period following a huge emotional and physical challenge. Make sure you set your next horizon far enough away to take an appropriate recovery period and plenty of time for build-up into account. It is true a few weeks of rest might leave you slightly less physically fit than race day, but that time for recharging will also prepare you to take on bigger challenges next time around. Don’t rush it, or unplanned time off due to future aches and pains will likely be your result.
Take inventory about what you liked and disliked about your last goal race Did you race for charity and find your cause to be a crucial motivator? Did you enjoy (or not enjoy) any travel involved to get to your race site? Were you enthused by the crowds or did you enjoy the solitude of a less populated and more scenic race route? Pick the top three enjoyable aspects of your race experience as well as the three aspects that were most problematic to help narrow down what types of races will suit your preferences.
Researching races online can also prove useful to learn about the size and setting of potential races – sites like MarathonGuide.com provide a helpful clearinghouse for endurance events filtered or sorted geographically and/or by race date.
Learn from the daily life challenges that were present in preparation for your initial goal race. Often a major goal race involves some reorganization of life as business as usual. Some of those changes, such as daily nutritional improvements, or adherence to a more regular sleep schedule might be beneficial both for running and for good health. However, the time and care required to train for a marathon or other long race might put additional strain on family or professional time. Consider what has been good about that process and what probably needs to be avoided. If the time to get in long runs was tough to manage, a 10K or half marathon might be a better fit – not because you couldn’t rise to the challenge, but because other goals might fit more seamlessly into your schedule if racing is becoming a regular occurrence.
On the other hand, if the specific challenges training for a long race provided the most enjoyable aspect of your training week, consider that as well. We always encourage athletes to practice racing at a variety of distances, but the frequency of each requires personal inventory.
Keep seasonal differences in mind If you live in a region where the winters are particularly cold or the summers particularly hot, or if you have become accustomed to doing long runs or challenging workouts during hours that can go from light to dark depending on the season, keep these in mind when scheduling your next race. Even if your goal race is located in a temperate climate in March, if you live in Maine or Minnesota, your long runs will have to be managed through challenging conditions. Likewise, for an early fall race when you reside in a hot and humid location. These factors can be identified and can help guide you towards goals you are able to work toward without unexpected barriers to enjoyment or success along the way.
Stay focused on the affirmative Challenging goals are, by definition, hard to accomplish. As you may already know, things will undoubtedly come along and threaten to sway you from your path to the finish line. Whether it is a cause, a personal performance goal, a basic commitment to finish what you start, or another motivator, remind yourself regularly what kinds of things draw you to them, what motivates you in other aspects of your life, what gets you up in the morning. It is always much easier to run towards something than away from fears or difficulties. Pick a magnetic goal, and you’ll benefit with a clear sense of purpose even when training is difficult.
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Racing Tips
 Margaret Allen
Runner of the Month - December 2011
Originally born and raised in England, Margaret is a 62 year-old mom who started running at age 59. She had been pretty healthy, but her sons, one of whom ran in college, encouraged her to start running. Margaret has been a family practice Physician’s Assistant for 20 years, with a very busy practice working primarily with the homeless and the uninsured. After meeting and marrying an American, the Allen family settled in Northern California, where she still resides.
Recently, Margaret enjoyed a breakthrough race at the BUPA Great South Run 10 Miler in Portsmouth, England.
FNF: How did you start running? MA: My mom suffered some debilitating arthritis and back problems. As I was about to turn 60, I thought, “Wow, I should be doing some exercise.” I don’t like ball games, because I can’t see well enough. I don’t like team games, because I don’t much like winning and losing, and I don’t like swimming, because I grew up swimming in the sea, which I loved [and cannot do often]. My son got me going, and has really continued to encourage me.
FNF: Who is your running role model? MA: Well, Paula Radcliffe is actually a friend and stayed with us after having some surgery in the area. I sometimes run at Rancho San Antonio [park In Mountain View, California]. But as for a real role model…I learned a lot from both of my kids, but Tom especially. I watched my kids grow up and be really athletic. Tom and his [running] friends would stay here and it was very inspiring.
FNF: What has been your most memorable running / racing experience? MA: Competing in the Great South Run was something I had always wanted to do, and I signed up for it a year ahead. I figured I‘m not getting any younger, so if I’m going to do it, I better do it now! It was the most exhilarating and fun experience I have ever had. I had done a 10K a few weeks earlier and literally came in last. I had felt so bad, so I was a bit scared of the Great South Run.
FNF: What have you enjoyed about working with Focus-N-Fly? MA: Kate has been terrific; she is great about answering my questions. I like the training log, although sometime I cheat and put it in on the next day. It does push me, and I can see the mileage I am supposed to accomplish, which is very helpful. I credit FNF with helping me improve my speed and stamina. It never occurred to me to switch it up, I would run the same old run every day.
FNF: What is one part of your racing routine you can’t do without (sleep, pre race meal, tie shoes certain way, other ritual)? MA: I do like to register before. I don’t like race day registration; I do like to figure out what I am going to wear. The biggest challenge is figuring out what I am going to wear while waiting for the race to start. I have a little cache of used sweatshirts… I really don’t approve of the plastic bag thing!
FNF: What is your favorite place to go for a run? MA: I do like going up to Rancho San Antonio. I do like running around Stanford campus. It is really beautiful, parts of it, I run around Lake Lag. FNF: In the next year, what goals do you hope to accomplish? MA: if I can keep up this level of fitness, I’ll be very happy. I’d like to aim for a half marathon in the next year or two.
 Julia Stamps Mallon burst onto the running scene as a young teenager at Santa Rosa High School, winning the Footlocker National Cross Country Championships in 1994 and quickly emerging on the scene as one of the nation's top high school milers and two milers. A six-time NCAA All-American, Mallon's collegiate career was unfortunately cut short by injury. Upon relocating to New York to begin a career in the financial sector, she took up running again with the New York Athletic Club, winning the JP Morgan Chase Corporate Challenge World Championships in 2003 while at Bear Stearns. After trying the marathon a year or two later, she qualified for the 2008 Olympic Marathon Trials, had two children, and just recently qualified for the 2012 Trials with a triumphant run at the Santa Rosa Marathon. FNF recently caught up with Mallon as she traveled with family over Thanksgiving break.... 1. You have recently qualified for your second Olympic Marathon Trials at your hometown race, the Santa Rosa Marathon. How was the experience of getting to run, win, and qualify at home? It was an awesome experience. I have always loved Santa Rosa. We just moved back and it meant a lot. I had a lot of support; it was an easy and flawless start. No long lines in the bathroom. We ran through a new area of Santa Rosa that I actually didn't even know about. You can't beat waking up in your own home on race day. 2. Running has been a part of your life as a high school star, a college All-American, a young grad working hard in New York City, and now a mom of two. How has your perspective changed on running through all those stages of life...or has it? It has changed a lot. In high school it was all new and I was very focused. I had the 100 percent support of my parents so didn't have to worry about all the outside stuff. College was fun and I had a good time. My perspective was to hopefully run after college, but with my accident that no longer became an option. It forced me to look for a new area of focus, so I headed to New York. In New York it became a luxury to run if I wasn't so tired from work. Running was basically an outlet - a chance to run super early in Central Park when it was so quiet and relaxing- my favorite part of day. Now I have come full circle to have my own family, and I hope my focus is more on sharing the love with my kids and also have it be part of their lives. I want to have them love it and I can't wait to do a 5 mile run with them. The other day my almost three year old ran 2 miles. It was awesome. I tried to get her to stop but she wanted to run all the way home. 3. You have had the chance to run and race in a lot of interesting places and races. What are some of your most memorable experiences? Cuba!!!! [Julia represented the United States in the 3000 meters at the 1997 Junior Pan-American Games in Cuba] After living in Miami for three years I now realize how amazing it was to be there. I met so many friends who haven't gone back. Or really can't. It was as if you stepped back in time. 4. What originally got you started running when you were younger? I always loved it! I used to sneak out and try to run with my dad early in the morning. I actually used to play soccer, but they told me I should run since I was a great runner and not so great of a soccer player. 5. Who have been influential or inspirational individuals in your life as it relates to running? I never had a role model. I just wanted to get faster and challenge myself. It was that competitive spirit. 6. What are your goals for the upcoming year as well as long-term? I love running. It would be great to break 2:40 in the marathon, then break 2:35, then 2:30. I have to take it one race at a time. 7. What inspired you to make the jump to marathoning as an adult? It was a lot easier to run longer than get faster. I also got hooked! 8. What piece of advice would you give to our recreational athletes who are gearing up for an important goal marathon? To love the long runs. Then, in the race break it up. You have the first 10k, then a half marathon then another 10k for the final 6 miles. When you think about it that way it isn't overwhelming.
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World Class Runners
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