Pffft on the PF

If you have been a runner for longer than…a month, you have had some aches and pains and hopefully not a serious injury.  I have experienced the full circle from minor to 4 months of rehab.

2011:  Blown out hip

2012:  Start of achilles issues that did not let up until 2013

2013:  Plateau fracture on my tibia (leg)

2014:  Severe ankle sprain

2015:  Diagnosed with Meniere’s Disease (daily battle)

2016:  Still dealing with Meniere’s Disease + this nagging heel problem


Many heel problems are mistakenly diagnosed as PF.  My primary pain is in that middle place where it could or could not be PF.  So, what do you do about it?  There are a plethora of remedies.  Here is how I am dealing with it:


  1.  See a chiropractor or Physical Therapist for ART treatment
  2.  Do Trigger Point Massage at home
  3.  Taking a few days off from running as it came back with a vigor this week
  4.  Wearing KT Tape for healing, freedom of movement and pain relief.  Never tried KT Tape?  Here is a link

Today, the foot feels good!  I might be able to do a slow dog-jog with my pup, Daisy tonight.


How do you handle PF?  Feel free to comment below (by request, I have re-opened the comment section below.  All comments are moderated to halt spamming)


Charlene L. Ragsdale – Las Vegas, NV

*Sponsored by and KT Tape

*Ambassador for RunGum and Glukos Energy

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Making Running Personal and My Own | Doing What is Right For Me

Thanks to all of those who patiently waited for me to return from hiatus.  After 6+ years of blogging, I felt i needed a break and regroup.


For the last 3 years, I have struggled with the concept of running.  Somewhere in 2014, I began to not want to run and not even race.  Yet, I continued on, as I was focused on my goal of getting a BQ so I could run Boston 2016.  My last attempt and last marathon was September 2015 and that began a horrible journey of discovery. It was at that time i was diagnosed with the auto-immune disease of Meniere’s Disease (not contagious in any way).  By the time I was closing in on the Tinkerbell Half Marathon weekend, I was ready to walk away from it all.  2 weeks prior to the event, I couldn’t even run/walk 10 miles.  I sent messages to friends telling them my predicted outcome and I was nearing my end of my running career.  It was wearing me down both physically and emotionally.  I no longer felt running was fun.  Time to move on, right?

Tinkerbell weekend was my final turning point.  My body did not fail me, in fact it surprised me.  I am grateful I finished upright and with a solid time, so very grateful.

Yet, I was still emotionally not wanting to run nor race.  I had grown tired of the same old, same old.  I could not wait to get out of Anaheim and go home.


  1. Training
  2. Going to the race
  3. Run the race
  4. Finish the race
  5. Grab a medal and food
  6. Meet up with friends to discuss:  1.  The course  2.  What went wrong and why we didn’t PR  3.  Ate food  4.  Took pictures with our medals  5.  Talk some more 6.  Left the race.
  7. Posted pictures on social media with our medals

And so on.


Sound familiar?  I had lost my zeal and zest for running, it was no longer fun for me.



Yet, I knew I needed to keep running to keep up my health.  I don’t like to swim nor bike, so my options are very limited.  I had to find ways to make running fun again. These are the things I am changing, effective immediately.  Of course, they are subject to change.


      1. This will be my last year to run the Disneyland Double Dare (formerly known as the Dumbo Double Dare).  I am a legacy of this Challenge, but this is my final year.  After too many poorly managed Disneyland runDisney races and cutbacks, I no longer feel the races are worth the extra money.  I will be spending my time and monies where it should be – at the Disney parks with my family & friends. Disneyland Park is sacred to me, I am not going to allow the changes and cutbacks to get in the way of me enjoying my special place.
      2. Unless I earn an Overall or Age Division award at an event, I will not be posting my picture with the finisher medal.  In my first year of running, I was obsessed with medals.  Even to this day, my medals displayed in my home office.   Let’s face it, running is a Narcissist sport.  We train, we post about the details.  We are sick, we go into great detail how sick we are and we will triumph over the disease on race day.  We take pictures, before (and sometimes during) the race.  At the end of the race, we start a parade of medal pictures.  This is where I get uncomfortable.  I do not believe in Participation Trophy mentality, I don’t believe we should over praise every step we take on a race course or while in training.  Is running a 5k a big deal?  Of course it is, but I don’t believe we need a medal for every distance.  An event is about the clock (that is why they are timed).  If I don’t meet my goals, that’s on me.  I don’t need a medal to tell me “good job”, I know when I have done a good job and I have not.  Going forward, I may post pictures of me post race, but not with my finisher medal.  I might even post on Instagram #NoMedalMonday.  I need to find my confidence for me, not because of a medal.  Of course, there may be exception to my new self-imposed rules, but for the most part, my posts will be medal-less.  Will I join in group photos post-race?  Of course, I will but I won’t be wearing my medal.  This is for me and what makes me comfortable.  For the time being, I will be medal-less.
      3. Virtual runs are out.  If I want to support the charity, will send them a check.  I don’t need a medal to run for a charity.   I have participated in several virtuals and even planned a few.  They have never felt right to me, they seem like nothing more than a training run that I get a medal.  I can do a training run for free and like I said, if I want to support the charity – I will send them money.

This is a long time coming and it has taken me 3 years to figure out what I wanted or felt I needed in my running career.  I am at peace with this and grateful I can focus on what I enjoy about running (if that is even possible anymore) and not be bogged down with all the other stuff.

I support all of you in your own running journey, as long as it is your own journey.  Don’t fall into the trap that I fell into – running because of what everyone else was doing.  If something is uncomfortable to you, change it.  You don’t have to race every weekend or every month!  Your worth is not in how many medals you hang on the wall.  Your worth is based on you as a human being.  I encourage you to find your niche with running, who cares what others are doing.  Make it your own.  If medals are your thing – go for it!  If medals aren’t your thing – box ’em up or toss them or donate them.  Find your place in this sport.  I said it before, make it your own.


That is what I am doing.

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by and KT Tape
*Ambassador for RunGum and Glukos Energy
~Blog Disclaimer – Click Here


*Guest Blog: 4 Tips For Staying Safe While Running in Vegas | Ladah Law Offices

In my next Runner Safety blog posts, I am pleased to share this wonderful & informative post from guest blogger, Ladah Law Firm, PLLC in Las Vegas.


Four Tips For Staying Safe While Running In Vegas –

Running is a popular way to exercise without being confined to a gym. When you run through the streets of your city, you become familiar with the other people in your neighborhood and the shops and features that make it unique.

Choosing to exercise outside comes with its risks, though. Unlike a treadmill, the road outside it not always level. You also have to share it with other runners, bicyclists, cars, and other vehicles. These factors put you at a greater risk of being injured while running in downtown Vegas than the risk you face exercising indoors. But do not let this risk stop you from running outside. Below are four ways you can minimize your chance of suffering a severe injury.
1. Always be Aware of your Surroundings
Know where you will be running before you leave your home. Familiarize yourself with heavily congested areas, known hazards like blind curves and potholes, and areas where pedestrians are not permitted.

If you plan to run at night, carry a flashlight and use it to illuminate the road before you. This can help you see hazards before you reach them, helping you avoid injury.
2. Make yourself Visible
Always be visible to motorists, especially if you run at night. You can do this by wearing white or light-colored clothing with reflective material on each side of your body.

When you are stopped at a crosswalk, ensure that all motorists are aware of your presence before you proceed. Do this at yield signs and any other area on the road where you need to run in front of vehicles. Motorists are not always completely aware of their surroundings, especially in today’s age of smart phones.
3. Follow the Rules of the Road
When a pedestrian gets hit by a car, he or she can suffer a serious, even life-threatening, injury. Remember, you are not in a privileged position over the cars – you must share the road with them.

Run against the traffic, not with it. This will make you more visible to motorists. Always follow the same rules that they follow, such as stopping at stop signs and red lights.
4. Know What to Do if you are Injured
Even if you take all the safety precautions discussed above, there is still the chance that you will be involved in an accident with a car and suffer an injury. If this happens to you, knowing what to do in the moments and days after your accident can make a huge difference regarding your physical and financial recovery.

Take down every relevant detail of the accident you can. This includes photographs, testimonies, and contact information for other parties involved, like the driver and witnesses to the accident. Then, seek medical attention as soon as you can to ensure that you receive an accurate diagnosis and prompt treatment. After you have received medical care, consider working with a personal injury lawyer to file a claim to seek monetary compensation for your medical bills, lost wages, and any other expenses related to the injury.

Ramzy Ladahladah_logo

Provided by Ramzy Ladah, Owner of Ladah Law Firm, PLLC video is live | Thank you!



As you know, during the week leading up to Avengers and RnRLV, I had the honor to be featured by for their RnRLV story/video.

The video is live and you can watch it.  It is 20 minutes in length, which includes a lengthy Disney advertisement in the middle.

Again, my thanks to and Competitor Group/Rock n Roll Marathon series for this opportunity.  I am honored and grateful.

Watch the video HERE

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by, KT Tape and HoneyStinger
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~Blog Disclaimer – Click Here