=============================
SPREADSHEET UPDATED TO HERE

See (but not edit) the
spreadsheet here:

http://tinyurl.com/myac201402
=============================

Sorry I've been so slow updating the spreadsheet. Too much going on at work and at home! Nothing bad, but just bizzy, bizzy, bizzy!!!!


CONGRATS to several to surpass their GOALS......2ESSIE, AREUJOKING2, HKRISTINE, and DJMICHEALS!!! :drinker::drinker:

VERDEMUJER - Way to pour on the heat....I upped your goal on the spreadsheet!

SUNFLOWER9194 - I've had Plantar Fasciitis. What you need is a "night splint" for nighttime while you're sleeping. It will keep the foot flexed so it doesn't contract and tighten up and make you scream in pain when you get out of bed in the morning. Also, once the pain subsides a little, you need to do some 'calf raises' on any set of stairs. Put the fronts of your feet on a step and hang your heels off, let them drop down into a stretch and then do a set of about 15 calf raises. Finish with another good stretch as you are able to tolerate it. Also as an alternative to the night splint, any local running specialty store ought to have a "Strassburg sock" which does the same thing as a night splint in keeping your foot flexed while you sleep. It's entirely cloth and more comfortable and might be easier to sleep in, but it doesn't hold the foot as well has the hard splint. Here's a link to a night splint like I used on Amazon for only $19.99 (with Prime membership). www.amazon.com/plantar-fasciitis-night-splint-brace/dp/B001PB07S8 This next item also feels good to wear during the day and should fit inside your normal shoes: http://www.amazon.com/Plantar-Fasciitis-Arch-Supports-Pair/dp/B0088IGVG8/ref=pd_sim_hpc_4?ie=UTF8&refRID=1TY9Q4F7E3MD4XK0P2XQ Good luck! :flowerforyou:

KAR328 - Look at you! You're already faster than me! :bigsmile:

BLUES4MILES - CONGRATS on your non-stop run!!! How exciting!!! :drinker:

SUGAH11 - Sorry to hear your Dad is still struggling and you're having a difficult time. Thoughts and prayers being sent your way. :flowerforyou:

MEG2166 - The best exercise is to lay on the floor on your tummy like you're going to do a pushup. Keeping your hips flat on the floor, do that pushup...and arch your back...go as far as is comfortable. Hold for 30 seconds or so until the muscles relax. Initially, you'll be lifting yourself entirely with your arms, but after doing this a couple of times, begin using a little more of your lower back muscles to lift your upper body and less arms. As you get stronger and feel better, you'll eventually get to where you should be able to do "Supermans". Don't laugh, it's an actual exercise. :laugh: Laying flat, facedown on the floor, legs together, arms straight above your head, simultaneously raise your legs and your upper body....like you're flying....like Superman. :bigsmile:


Dave