Plantar Fasciitis? Cheap home remedies

Ice:

Instead of buying the $100 freezable roller, place a water bottle in the freezer and roll the bottom of your foot with it. You can experiment with bottles of different shapes. 

Tennis balls:

Tennis balls are great muscle massagers. You can use them pretty much on any body part, it's cheap, and portable. This case was $.99 at the 99 cent store. Roll the bottom of your foot with it. Really put your weight on it to get a deep massage. 

Panty hose:

Place the ball inside a knee length panty hose so you can control the ball from rolling away. Also a great use for back massaging. Place the ball on your back while standing against a wall. Press and hold the ball on those stubborn muscle knots. 

Happy Rollin' 

A Runner's Solution for Thick Hair - Scunci, no slip grip evolution

I have thick, long, unruly and heavy hair. Pretty much every hair tie I've ever tried, its ruined after 1 use. I always have to stop and re-tie my hair because it gets loose and hair is flying  and flopping around everywere.

However, I stumbled upon these hair-ties and they are AMAZING!!! The Scunci, no slip grip evolution

This is serious, NO SLIP GRIP. I did my entire half ironman with these little guys and my hair was still very tightly held in place.

I'll never go back to regular hair ties again.
Trust me ladies (or men if you have long unruly hair) this is for you.

Stubborn Muscle Knots?

Recently I had some calf issues and went to see a Physical Therapist.
Since I was there I brought up every problem I had, (one stop shopping).

My other chronic issue is pain in my upper traps, mainly between my shoulder blades.

I tried a chiropractor, acupuncture, massages, but the knots would always be there. Finally after 3 PT sessions, I realized the Electric Massager the PT used was very effective. So I went to Amazon and bought this one. There are many brands and prices. I just went for the cheapest with pretty decent reviews: XFT-320A Electrical Massager..

I love this. its the best $24 I ever spent. I blast my knots and I can move my neck again.

I know it doesn't solve the underlying issue (which I'm sure is related to posture and training) but it definitely feels Great!!

The Search for a Tri-Bike

Since my bike got stolen (prior post) I needed to quickly find a new bike because Barb's Race Half Ironman was quickly approaching and I needed to continue my training.

I debated between a road bike and a tri bike, and decided to go with the a tri bike. When I did my last half ironman, my hamstrings were really tired, so I hope to avoid that feeling with a tri bike.

Now finding a size was difficult. I'm 5'2 and petite. Its hard to find a bike small enough to fit me, and with a top tube short enough for my torso. Also I want to get a good deal on a bike too. Of course you can spend $$$$ on a bike, but I decided my limit was $2000-$3000. Closer to $2000 would be best.

I visited a few triathlon stores to get fitted for a bike. I didn't know how a tri bike should feel and it was my first time riding one.
I tried a QintanaRoo, Fuji, Cervelo, and Felt.

It took a couple weeks of searching and researching. Also it was hard to take the time out to drive to stores to try the bikes out.

My local bike store had a GREAT deal on a Cervelo P2 and P3. They looked so pretty, but the smallest size would not fit me.

My last stop was at Triathlon Lab where I saw a good deal on a Felt B16W. I really needed to find a women specific bike because those were the ones small enough to fit me. The workers at TriLab were so helpful, and they set up 3 different bikes for me to try out so I could feel the difference. They didn't force me to get the expensive bike, because I was really drawn to the Cervelo. They recommended the B16 because it fit me really well.

after a few test rides, I fell in love with my Felt B16W. It was comfortable and a great deal! I ended up getting it for $1700 a full carbon and full ultgera bike.

Here's a picture of my new 'Mint-Chip' (its light green and black, but it looks blue in the pictures)

Special Thanks to State Farm for making this happen.

Adidas ClimaWarm

I'm not a big fan of most Adidas products, but their ClimaWarm line is Amazing.
I've tried the ClimaCool line (its like Nike Dryfit) but I'm not a big fan of it.
I pretty much only support the ClimaWarm line from Adidas.

The ClimaWarm line is great at keeping you warm and dry, but without the bulk in addition to looking great for women.

I recently got this jacket and am so in love with it. I gave it a few test runs and its fantastic at keeping the elements out. You really can't go wrong with anything from the Adidas ClimaWarm line. Also Adidas prices are much lower than Nike and you can always get a good deal at the outlet. I think I got this jacket for around $35 at the Adidas outlet. You can't beat that kind of deal.

I've tried other "warm" lines from other brands, like Nike, but Adidas always wins hands down.


http://www.shopadidas.com/product/womens-outdoor-hiking-one-sided-fleece-hooded-jacket/QW737?cid=O05945&breadcrumb=u3Z1z13y2p

Happy Running!

Flexr Sports Bike Hydration Kit

I'm pretty clumsy and uncoordinated. To even to reach down and grab my water bottle while riding is a challenge, and I end up not drinking as much as I need.

So I was really happy to find a convenient and affordable way to get water!

The Flexr Sports Bike Hydration Kit $35 

The Flexr bottle is pretty much just a bottle with a very long straw. 

With the Flexr Bottle, all you needed was your normal water bottle cage.  

Also, the bottle comes with liners, so you can put in your mixed protein/carbohydrate liquids in your bottle, and don't have to worry about getting mold or a funky smell.

Just toss out the old liner each time. The liners are pretty cheap, and I only use it when I have mixed drinks in there. I don't worry about it when I use water.

Step 1: Measure out how much tubing you need

Step 2: Strap the tube on 

• Now the kit comes with Zip ties, but this prevents you from removing the straw to clean it. So I use Velcro Straps. You can find Velcro straps pretty cheap at any stationary store, or my favorite - Amazon!

Step 3 - Cut and put the mouth piece back on. 

• Make sure you position the mouth piece correctly. You have to bite down to get the water to come out, so if its the wrong side up, it'll never open. 

And now you have Hands Free Water on your bike :-D

Other alternatives to hands free water....

• An Aero Bottle  but you needed aero bares for it to work, which I didn't have.
•  Or a Speedfil (almost $100)  which also needed to be installed on your bike (more $) and is pretty much the same idea with a very long straw.

How to Clean a Camelbak bottle

 I really like camelbak podium waterbottles because you can find a good deals on amazon, the "jet-valve" and its BPA free. With the "jet-valve" you don't have to fiddle with caps or plugs when you're working out, running or biking. No spills and easy to drink.

But...after a while they do absorb some funky smells, and the mouthpiece gets dirty and moldy.  This is my remedy to save your water bottles instead of tossing them out and buying new ones. 

Step 1: Baking Soda, Lemon, and your bottle.

Step 2: Remove the mouth piece. 

• twist the mouthpiece so it doesn't align with the cap, this will make it easier for the piece to pop off. 

Step 3: 

• Add 2 spoonfuls of baking soda into the bottle (or more if you like) 
• Cut up the lemon and squeeze the juice into the bottle and toss the remaining parts of lemons into the bottle.
• Place the mouth pieces inside the bottle so it can get cleaned in the process
• Add water
• Shake it up
  

Step 5: Waiting..

• Depending on how dirty the bottle you can have it sit longer. If you do, place it in the fridge so the lemons don't rot, there it can sit for a few days.

Step 6: Rinse

• Once you're done, rinse out everything. The bottle should not longer have the 'funky' smell, and may smell/taste like lemons, which will fade in a day or so, let it air out. 
• The cap and mouth piece should be all clean, if not, just give it a few scrubs with a toothbrush. 

Now you have a clean and fresh tasting bottle :)

How to adjust a Valeo Jump Rope

Recently I've heard about the great benefits of jumping rope. Depending on your weight, in an hour, you can burn 500 calories (for 100lbs) to 1000 calories (for 200lbs) per hour, which is pretty intense. I would burn about 1000 calories doing a 30+ mile bike ride, with hills. So jumping rope does sound much "easier" and less expensive than my road bike.

good article on jumping rope via Livestrong.com

So I bought on Amazon for about $5 a pretty decent and cheap speed rope. 

Valeo Jump Rope Speed. 

However my only problem was when it arrived, it was really really long. But Luckily I figured an easy way to adjust it. 

Step 1: Remove the foamy part. 

Step 2: Push the loose end of the rope, up into the handle. This will cause the rope inside to push the cap up, allowing you have enough room to slip a flat head screw driver into the crack. 

Step 3: Once the cap is off, adjust the rope to your height. 

• Stand in the middle of the rope. Pull the handles up so the rope is tight, you want the handles to be a bit under your armpits.

Once you find out how much rope you need, you can either re-clamp the metal part, or be lazy like me, and just tie a knot. 

Step 4: If needed, cut off excess, recap the handle, and put the foamy part back on. You only need to do this one 1 side of the rope. I tried stuffing the excess back into the handle, but it didn't fit, so I had to cut it, I removed about 1.5ft of the rope.


Enjoy and start burning some calories. :)

Emergency Stash

Do you have an emergency "workout" stash in your car?

I'm always so forgetful, its easy to overlook and leave something behind.

Things I always have in my car in case I forget.

• 1 pair of flip-flops 
• Goggles & Cap
• Socks
• Shoes (I leave an older pair of running shoes in there)
• Sun screen

In case I forgot my workout bag completely, or wanted to do an unexpected stop at the gym, I have my emergency/backup workout bag which contains

• Towel
• Swim suit. 
• Shirt and shorts
• 3 in 1 shampoo and body wash

I also put an emergency mini first aid kit in my car and each one of my gym/workout bags.
a ziplock bag with

• ointment
• band-aids
• large band aids
• K-tape
• alcohol wipes
• sport wipes

What do you have in your "stash"? :)

Compression Sock Review: Zensah vrs Zoot vrs 2XU

Thanks to technology, I can't imagine being without compression socks now. I use them on my higher mileage or hilly runs where I need the extra ankle and calf support and during races. They really help so my legs are not tired after the run. Also  they are great to wear on planes, snowboarding, or at home for recovery. I even wore them during my vacation to New York where I knew I would have lots of walking and standing to do.

I really love these things and I've had the opportunity to try 3 different brands,

1 - 2XU
2 - Zoot
3 - Zensah

Zensah Compression Sock

 These are usually more affordable than other compression brands. I think I got these for around $35 or less.
However the material is thicker, so its good for winter or cold runs, but in the summer it can get a little too warm. Also the material isn't as "tight" as other brands. Over all pretty decent for its price. I like wearing these socks on planes and for snowboarding.

Race Results - I ran a 13.1 race in these, and afterwards my calves weren't tired. Over all very pleased.

Zoot

 I found these on sale at Amazon for less than $35, (pretty good deal). The material is much thinner than Zensah and very tight.

Race Results -  I ran a 13.1 race in these and my legs felt better than when I ran with Zensah, but they were still tired but a little sore, but again better than running without them.




2XU ( currently $30-35 on amazon. Retails $50)

 My Favorite compression socks so far. I got these as a gift. The material is similar to Zoot, very thin and very tight. I'm not sure if these perform so well for me because I'm wearing them 1 size smaller. I should be a S on their chart, but these socks are XS.

Race Results - I ran my fastest 13.1 race in these and afterwards my calves felt Fantastic. Every other part of my leg from the knee up was really sore and tired Except for my calves. My calves felt normal as if I hadn't just run 13.1 miles. I think these socks are magical.


Compression gear can get really pricey if you pay at retail. So if you have a coupon or keep an eye out for deals. Right now the 2XU are a pretty good deal at Amazon.. I just picked up my 2nd pair. :)

Zensah Compression Socks Review

These socks are pretty awesome. I wore them on my last 13.1 race, and my legs are pretty sore expect for my calves, which I attribute to the socks. I also enjoy having the ankle support from the whole sock, versus just the calf sleeves.  My calves actually feel fine, as if I hadn't even run 13.1 miles. My quads on the other hand are pretty sore.

Zensah Compression Socks
 

Cardio Trainer App for Android

Even though I really like the Nike+ system (not the iphone app, but the receiver and shoe sensor),  you can't really use it for non-running activities, like biking or hiking.

This is one of my favorite trainer/working out apps. Its free on Android phones, there is also a paid version too, but the free one does a lot already, and I'm all about free apps.

Cardio Trainer is really great for running, biking, hiking, anything. I think the photos will explain more than I can with words. Really easy to use, and my favorite features are that it will pause on its own when it senses you not moving, so if you stop longer than a second (or any time you set it) it will pause, and resume once you start again.Great for stoplights when your running and biking. Also it gives a good breakdown of your stats, speed, elevation, etc.

Here are a few photos

 History - Here I have Weights, Yoga, Treadmill, and road running.

 GPS map

 Stats

    Graph of your speed.. I can't figure out how to rotate pictures.. so turn your head to the right :)

Apple iTouch 4generation Review

During the Summer, my friend sent me an email link to a Bank of the West promotion. If you open a new account, and did 1 of the following (did 20 debt transactions, a certain # of direct deposits, or a certain # of Bill Pay transaction) anyway, I did the Debit transactions since that was easier than figuring out how to switch my direct deposit over or having to deal with transferring a larger sum of $. Anyway, they promised that the itouch would arrive Just in time for Xmas..

Skeptical, during 5-6 month period, I held up my end of the bargain and waited, and sure enough on Dec 24th, I received my New 4th Generation iTouch. I was pretty amazed that they gave us the new one, that has the camera function.

Cool features:
1 (and practically the BEST) - Nike + receiver already Built in!!! so you don't need to buy one, which usually cost $60 for the kit. Now you just need the sensor which is around $20.

2 - The camera. Now on my runs, when I see some awesome scenery, I can snap a photo.

3 - Wifi - I can upload my run to nike+ easily, my photos to facebook easily, and take screenshots of my Nike+ runs.

Sock Review

I need socks with a lot of cushion, but also not too thick because my feet swell when I run, then my shoes get too tight, then my feet get numb. (I wasn't kidding when I have high maintenance feet).

I would usually wear thick cotton socks for the cushion and sweat absorbing factor, forcing me to  lace my shoes really loose to allow my feet to expand. This wasn't always such a great method because my shoe would fly off at times. 

Thorlo Socks Experia Review

These socks cost a pretty penny, almost $12.50-15, but are really nice. I would like a few more pairs as stocking stuffers.

Pros - these socks have alot of padding in the forefoot and heel and they didn't give me blisters. yay! They were good at absorbing sweat and keeping the feet dry on my 10+ mile runs. I've washed them over 10 times and still pretty cushiony and soft.

It doesn't give much arch support, if you're looking for that tight feeling around your arch.










Nike Performance Cushioned

These offer a  pretty decent lightweight cushioning, although I've only used them for short distances around 5 miles or sprints.  They're thinner, but with some padding on the heel and forefoot.

I don't use them for long runs because they don't absorb sweat as much as the Thorlo which can lead to blisters. But a very good light weight low mileage running sock.












Nike Running Cushioned - Compression Arch Support

A pretty good 5-10 mile run sock. Pretty decent on absorbing and wicking away sweat. I really like the firm arch support this one gives. Now the "arch Support" wont replace needing shoes, but it gives that "Compression" feel when you wear them.

However the bad thing with Nike socks is they dont last very long.. after a few washes the fabric is must stiffer and not as soft as it originally was, and some of the seams are starting to fray.

Now the compression of the sock isn't comparable to an Actual Compression sock, but it is better than a regular sock. But if you're interested in "compression" this isn't the sock for you. Pay the extra and get a real compression sock.

Women's Elite Running Cushioned - Softens the impact


A pretty good alternative to the Thorlo. I wear them on 1-10+ mile runs. A good universal sock for low and high mile runs. The cushion isn't as thick as the Thorlo, but its still a good light weight sock with a good amount of cushion. Been through a 10+ washes and still pretty soft, and hasn't gone paper thin yet.. We'll see how long they will last..