April 2015 Those in Attendance at the March member meeting were inspired and entertained by speaker, Connie Gardener. She ran her first marathon at age 17. Connie was a member of the Crew team in college, but she also “snuck” in marathons. She explained her long distance running success by “if you do something long enough, you get good at it.” Connie is very self-depreciating and down to earth. She stated that she had to look-up her stats, since she really doesn’t keep track. She said it is “silly” that she has done over 100 Ultras and has won 78. Connie stated she is better at longer distances. She told us that she never appreciated her accomplishments and only saves medals that are blue. She has competed on multiple National 100K teams. Connie said that she tries to forget the 24 hour races, they are very difficult. She has wanted a record and want- ed to see how far she could run since she was 5 years old. She has always wanted to run 150 miles in 24 hours. Connie thought she met that goal in Poland. She finished the run, then had to pee in a cup for drug testing. She related how difficult it is to “pee in a cup after running 24 hours!” She later found out that she only ran 149.5 miles!!!!! She was bummed and decide to party, but she was in Poland. The next day she visited Auschwitz and decided that running in circles the day before was “stupid” Connie is currently on the US 24 hour team and will be running in International Association of Ultrarunners (IAU) 24 Hour World Championship, under the patronage of the IAAF in Torino, Italy on April 11-12, 2015. She plans to run the Boston Marathon April 20. Connie treats every race as if it were her last. She stated that the most fun part of running is meeting people and traveling. Although she spends a lot of time running in circles, she rather run to somewhere. Connie has run in Korea, Taiwan, the Netherlands, Europe and Poland. Running long distance is not about fame and fortune. You need to do it for the love of running. Connie often enters a marathon and her daughter enters the half and they race to see who finishes first. About training, “you need to be stubborn and stupid.” She states if you don't have a training schedule, then life doesn’t get in the way. She stated that she loves Burning River and Mohican. She states that running 100 miles is not easy breezy and a lot of things can happen. She is still looking for the perfect day and run. If she didn’t run, she would, swim, golf, travel and maybe backpack. She states that after age 50 you have many aches and pains, but you do what you can. She runs with a camel back and hand held water bottles. When asked about diet, she said that since she turned 50, she doesn’t worry about diet. According to Connie: Running 24 hours gets hard. Badwater is hot in August After 50 you have many aches and pains Remember life happens, kids, family, work Connie Gardner It is difficult to “pee in a cup” after running for 24 hours!” March Member Meeting
Transcript
April 2015
Those in Attendance at the March member meeting were inspired and entertained by speaker, Connie Gardener. She ran her first marathon at age 17. Connie was a member of the Crew team in college, but she also “snuck” in marathons. She explained her long distance running success by “if you do something long enough, you get good at it.” Connie is very self-depreciating and down to earth. She stated that she had to look-up her stats, since she really doesn’t keep track. She said it is “silly” that she has done over 100 Ultras and has won 78. Connie stated she is better at longer distances. She told us that she never appreciated her accomplishments and only saves medals that are blue. She has competed on multiple National 100K teams. Connie said that she tries to forget the 24 hour races, they are very difficult. She has wanted a record and want-ed to see how far she could run since she was 5 years old. She has always wanted to run 150 miles in 24 hours. Connie thought she met that goal in Poland. She finished the run, then had to pee in a cup for drug testing. She related how difficult it is to “pee in a cup after running 24 hours!” She later found out that she only ran 149.5 miles!!!!! She was bummed and decide to party, but she was in Poland. The next day she visited Auschwitz and decided that running in circles the day before was “stupid” Connie is currently on the US 24 hour team and will be running in International Association of Ultrarunners (IAU) 24 Hour World Championship, under the patronage of the IAAF in Torino, Italy on April 11-12, 2015. She plans to run the Boston Marathon April 20. Connie treats every race as if it were her last. She stated that the most fun part of running is meeting people and traveling. Although she spends a lot of time running in circles, she rather run to somewhere. Connie has run in Korea, Taiwan, the Netherlands, Europe and Poland. Running long distance is not about fame and fortune. You need to do it for the love of running. Connie often enters a marathon and her daughter enters the half and they race to see who finishes first. About training, “you need to be stubborn and stupid.” She states if you don't have a training schedule, then life doesn’t get in the way. She stated that she loves Burning River and Mohican. She states that running 100 miles is not easy breezy and a lot of things can happen. She is still looking for the perfect day and run. If she didn’t run, she would, swim, golf, travel and maybe backpack. She states that after age 50 you have many aches and pains, but you do what you can. She runs with a camel back and hand held water bottles. When asked about diet, she said that since she turned 50, she doesn’t worry about diet.
According to Connie: Running 24 hours gets hard. Badwater is hot in August
After 50 you have many aches and pains
Remember life happens, kids, family, work
Connie Gardner
It is difficult to “pee in a cup” after running for 24 hours!”
March Member Meeting
Page 2
SARC
April Meeting Tuesday April 14 at Mingo Shelter 7 pm. Aaron Hawkins will speak about his experiences while running with Multiple Sclerosis Speaker, dinner and conversation provided. See you then!
To the men in the 70-99 Age Group who were not recognized at the Shamrock Run 1. Pete Fickert 73 1:18: 39 2. Dale Sherry 72 1:35:22 3. Richard Albaugh 77 1:41: 48
St. Malachi 5 Miler
Fred Kieser (26:18) - 1st Male Overall
Jeff Sigmund (27:28) - 1st in Age Group
O'Donald's St. Patty's Day 5k
Ro Morgan (18:54) - 1st Female Overall
Andy Morgan (15:33) - 1st Male Overall
SARC Shamrock 15k
Scott Mate (53:50) - 3rd Male Overall
Amanda Fire (1:05:55) - 1st in Age Group
Lindsey Fascione (1:06:30) - 1st in Age Group
Chicago Bank of America Shamrock Shuffle 8k
MEN - Team Ohio A (11 out of 33 Teams)
Ryan Kienzle (24:39)
Leo Kormanik (24:41)
Bobby Over (25:16)
Nick Edinger (25:25)
Multiple sclerosis (MS) is an unpredictable, often disabling disease of the central nervous system that disrupts the flow of information within the brain, and between the brain and body.
Team Ohio, SARC’s Elite Running Team.
Scott Mate (25:27)
Chicago Bank of America Shamrock Shuffle 8k
MEN - Team Ohio B (23 out of 33 Teams)
Brad Hough (25:55)
Jeff Sigmund (26:48)
Jim Winings (27:45)
Brian Cull (27:58)
WOMEN - Team Ohio A (18 out of 22 Teams)
Lindsey Fascione (32:37)
Amanda Fire (33:01)
Alex Bowers (33:02)
www.summitathletic.com
www.summitathletic.com
March Meeting
Page 3
David Cooper
Pris Fuhrman
Bob Liggett
Steve Sisco
Emily Puster
Tom Labbe
Amy Wilson
Katie Stambaugh
Tracy Finn & Melodie Sams
Sharon Spaeth
Terry Fox
Chris Mosey, Jane Wolfe & Diane Perriello
Mary Fox
Tracy Meder
Sherry & Doug Powley & Nick Conte
Larry Steele
Paul & Angela Bosela & Craig Thompson
Mike Stone & Connie Gardner
Marissa Baranauikas & Brian Cull
Nancy Peltier & Mark Warner
Debbie Harden & Ron Ostry
Gary Gardner
Tom Peltier and Jim Puster
Alan Steggles & Bill Flowers
Jeff Croghan
Bryan Short
Tamara Harrison Rebecca Davey Vivalo
SARC
www.summitathletic.com
Plantar fasciitis is one of the most common causes of heel pain. It involves pain and inflammation of a thick
band of tissue, called the plantar fascia, that runs across the bottom of the foot and connects the heel bone to
the toes. It commonly causes stabbing pain that usually occurs with your very first steps in the morning.
Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods
of standing or after getting up from a seated position.
Plantar fasciitis is particularly common in runners. In addition, people who are overweight and those who wear
shoes with inadequate support are at risk of plantar fasciitis. Plantar fasciitis is most common between the
ages of 40 and 60. Activities that place a lot of stress on your heel and attached tissue — such as long-
distance running, ballet dancing and dance aerobics — can contribute to an earlier onset of
plantar fasciitis.
Being flat-footed, having a high arch or even having an abnormal pattern of walking can ad-
versely affect the way weight is distributed and put added stress on the plantar fascia. Be-
ing overweight puts extra stress on plantar fascia.
It is important to correct the problems that place individuals at risk for plantar fasciitis, such as increased
amount of weight-bearing activity, increased intensity of activity, hard walking/running surfaces and worn
shoes. Athletes, active adults and persons whose occupations require lots of walking may not be compliant if
instructed to stop all activity. A plan of “relative rest” that substitutes alternative forms of activity for activities
that aggravate the symptoms will increase the chance of compliance with the treatment plan.
Stretching and strengthening programs play an important role in the treatment of plantar fasciitis and can cor-
rect tightness of the calf muscles and weakness of the foot muscles. Frequently used stretching techniques
include wall stretches and curb or stair stretches.
Other effective techniques include use of a slant board to use in stretching the calf. Dynamic stretches such as
rolling the foot arch over a 15-oz size can or a tennis ball are also useful. Cross-friction massage above the
plantar fascia and towel stretching may be done before getting out of bed and serve to stretch the plantar fas-
cia.
Strengthening programs should focus on the muscles of the foot. Exercises include towel curls and toe taps.
Exercises such as picking up marbles and coins with the toes are also useful. A change to properly fitting, ap-
propriate shoes may be useful. Too small shoes can exacerbate many types of foot pain. Often wearing
shoes with thicker, well-cushioned midsoles, help alleviate pain with walking or standing. For individuals with
flat feet, motion control shoes or shoes with better longitudinal arch support may decrease the pain associated
with long periods of walking or standing. Patients with low arches have a decreased ability to absorb the forc-
es generated by the impact of foot strike.
The three most commonly used mechanical corrections are arch taping, over-the-counter arch supports and
custom orthotics. Arch taping and orthotics were found to be significantly better than use of NSAIDs, cortisone
injection or heel cups in one randomized treatment study.
Taping provides only transient support, as little as 24 minutes of activity can decrease the effectiveness of tap-
ing significantly. Over-the-counter arch supports are especially useful in the treatment of adolescents whose
rapid foot growth may require a new pair of arch supports once or more per season. Custom orthotics for
Planter Fasciitis Plantar Fasciitis
plantar fasciitis, are semi-rigid, three-quarters to full-length orthotics with longitudinal arch support. The main
disadvantage of orthotics is the cost. Heel cups were ranked as the least effective of 11 different treatments.
Night splints keep a person's ankle in a neutral position overnight. A night splint allows passive stretching of
the calf and the plantar fascia during sleep. Night splints are especially useful in individuals who have symp-
toms that have been present for more than 12 months.
Anti-inflammatory agents include ice, NSAIDs, iontophoresis and cortisone injections. Ice is applied in the
treatment of plantar fasciitis by ice massage, ice bath or in an ice pack. Icing is usually done after completing
exercise, stretching, strengthening and after a day's work.
The use of anti-inflammatory is controversial. Advantages of NSAIDs are the acceptability of the use of an oral
medication as a treatment by many. the convenience and ease of administration, and the acceptance by
medical insurance. Disadvantages of include the risk of gastrointestinal bleeding, gastric pain and renal dam-
age.
Iontophoresis is the use of electric impulses to drive topical corticosteroids into soft tissue
structures. The major disadvantages of iontophoresis are cost and time because, to be
effective, it must be administered by an athletic trainer or physical therapist at least two to
three times per week. Thus, iontophoresis use is probably best reserved for the treatment of
elite athletes and of laborers with acute plantar fasciitis whose symptoms are preventing them from working.
Corticosteroid injections, like iontophoresis, have the greatest benefit if administered early in the course of the
disease but, because of the associated risks, they are usually reserved for recalcitrant cases. Studies have
found steroid treatments to have a success rate of 70 percent or better. Potential risks include rupture of the
plantar fascia and fat pad atrophy.
In cases that do not respond to any conservative treatment, surgical release of the plantar fascia may be con-
sidered. Potential risk factors include flattening of the longitudinal arch and heel hypoesthesia as well as the
potential complications associated with rupture of the plantar fascia and complications related to anesthesia.
Mayo Clinic
American Family Physicians
Plantar Fasciitis
SARC
What is the purpose of this study? The purpose of this study is to exam-ine the effect of the Swisswing biomechanical muscle stimulation (BMS) unit – a localized vibra-tion machine – on delayed onset muscle soreness (DOMS) following a bout of intense cycling exer-cise. We will also examine if muscle stimulation im-proves blood flow and recovery following in-tense exercise.
Who Cannot Partici-pate? Individuals with existing cardiopulmo-nary disease, stroke or dementia. Individuals with any major medical or musculoskeletal problems, Individuals who are pregnant.
Number of visits required? There will be a total of 4 visits over a 1 week period at Kent State University, Kent, OH.
Fred Peters Department of Exercise Sci-ence, Kent State University 350 Midway Dr., Kent, OH 44242 Phone: 216-236-4078 Email: [email protected]
What is involved in participation? You will be asked to visit the lab for four sessions over a one week peri-od and will be randomly placed into one of two groups: 1) no therapy or 2) BMS. At the first session, your flexibility, cardiovascular fitness, muscle pain and stiffness will be examined. In addition, a small blood sample will be taken from your arm. During the second session, you will complete a 5 minute intense cycling session. If you are in the control group, you will be asked to rest in a chair for about 10 minutes. If you are assigned to the BMS group, you will have a 10 minutes vibration massage on your legs. After this 10 minute time period, another small blood draw, blood flow measurement on the skin surface with an ultra-sound device and a muscle pain assessment will be com-pleted You will be asked come in 24 and 48 hours after exercise to have these tests repeated (blood draw, blood flow measurements, pain assessments).
SARC members at the Black Squirrel 5 –K Kent, 4/11/15 Tracy Meder 3rd Overall 19:59 Lindsey Fascione 1st 20-24 20:10 Joan Inderhees 2nd 55-59 24:25 Clark Schreiber 2nd 65-69 25:31
