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Mini Picket Fence is a small version of my full size layer-cake friendly Picket Fence quilt pattern. I've done all of the math for you to create the cutest table runners and toppers for your quilted home or to give as a quick gift to someone special.Mini Picket Fence is suitable for experienced beginners and up. It has easy-to-follow, step-by-step instructions, charts and diagrams for cutting and piecing this stunning quilt. Previous knowledge of quilt top assembly, basting, quilting, and binding are assumed and are not taught in this pattern.See images for Fabric Requirements and Quilt Sizes.Pattern BUS 0351




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The introduction of carbon fiber plate footwear has led to performance benefits in runners. The mechanism for these changes in running economy includes altered biomechanics of the foot and ankle. The association of this footwear with injuries has been a topic of debate clinically, but not described in the literature. In this Current Opinion article, illustrated by a case series of five navicular bone stress injuries in highly competitive running athletes, we discuss the development of running-related injuries in association with the use of carbon fiber plate footwear. While the performance benefits of this footwear are considerable, sports medicine providers should consider injuries possibly related to altered biomechanical demands affecting athletes who use carbon fiber plate footwear. Given the introduction of carbon fiber plate footwear into athletics and other endurance sports, strategies may be required to reduce risk of injury due to altered foot and ankle mechanics. This article is intended (1) to raise awareness on possible health concerns around the use of carbon fiber plate footwear, (2) to suggest a slow gradual transition from habitual to carbon fiber plate footwear, and (3) to foster medical research related to carbon fiber plate technology and injuries.


The change in foot and ankle mechanics introduced by CFP footwear may contribute to the risk of injury. Bone is an adaptable tissue that responds to changes in demands including those resulting from footwear. For example, a study demonstrated that the gradual introduction of minimalist footwear over 10 weeks resulted in changes on magnetic resonance imaging (MRI) concerning metatarsal bone stress injury (BSI) in a population of runners previously habituated to standard footwear [13]. By extension, the use of CFP footwear could be expected to generate novel stress to bone. BSI represents an overuse injury that is the result of localized failure of bone from cumulative loading and can progress to the development of stress fracture [14]. Navicular BSIs are classified as a high-risk location for injury as some of these injuries may not effectively heal with non-surgical measures [14]. While navicular BSIs are described in older populations of collegiate and professional athletes [15], these injuries have also been observed in youth athletes [16,17,18]. Prior studies on biomechanical risk factors associated with navicular BSI are retrospective and include reduced ankle dorsiflexion and subtalar range of motion [18], higher peak rearfoot eversion and range of motion [19], both cavus and planus foot types [20], and plantar displacement of navicular and cuneiforms with narrowing of the medial aspect of the talonavicular joint [21]. The navicular bone receives unequal forces from the first and second metatarsocuneiform joints [22] that create shear stress over the central third of the bone, corresponding to a region of reduced blood supply [23], and a common site for navicular BSI. A grading system of navicular BSIs developed by Saxena and Fullem is commonly used to guide evaluation and management based on CT findings and inform surgical decision making [20, 24].


The purpose of this Current Opinion article is to describe both running performance benefits and potential associations of BSI in runners using CFP footwear. We illustrate this with a series of navicular BSIs in two discrete cohorts including a population of junior elite track and field athletes in Europe and two older athletes competing in endurance events in North America. In all cases, athletes developed acute pain during or after running in CFP footwear. Differences in time to diagnosis and management reflect the relative experience of the healthcare providers who initially evaluated each athlete. A prior study related that the time to reach an accurate diagnosis for navicular stress injuries is almost 9 months [20]. Recognizing possible associations of navicular BSI in runners presenting with vague midfoot or ankle pain who use CFP footwear may be important to identify this high-risk injury. A previous study of 139 elite tennis players reported stress fracture incidence of 12.9%, of which 27% were located in the tarsal navicular [25]. A previous article reports navicular stress fractures to be 35% of all stress fractures [26]. The true incidence may be hard to estimate since many of these injuries go undiagnosed for long periods (on average over 8 months, as data from a large series and a systematic review suggest [24, 26]).


Currently, sports governing bodies permit the use of CFP footwear, and many runners are using these shoes with the aim of enhancing performance. Our case series is the first published cohort to document the potential associated risk of navicular BSI using this new footwear. Athletes choosing to wear CFP footwear should recognize the development of pain, particularly over the navicular bone, anterior ankle or midfoot region, which may represent a more significant injury that requires further evaluation to guide correct treatment. Based on prior evidence of maladaptation following rapid adoption of minimalist footwear use with metatarsal BSI [13], one potential behavioral strategy for runners may be to incorporate CFP footwear gradually into training and competition.


This Current Opinion discusses a possible association of BSIs with CFP footwear while recognizing the performance benefits that have been described. Advances in the evaluation and management of BSIs have been extensively published, and highlight the need to identify multiple risk factors for BSIs including those that are modifiable. We recommend further research to better understand whether the association of BSIs with CFP footwear is unique to the described runners in this case series or applies to other running populations. Prior experience with metatarsal BSI with minimalist footwear led shoe companies to develop a more gradual program for transitioning to minimalist shoes; it is plausible that similar advances could be developed by shoe companies, researchers and clinicians to promote safety in sports when using CFP footwear. Further discussions are expected, and both sports industry and sports federations have a duty to respect the guidance and advice of medical professionals. The excitement surrounding this new technology due to faster running times is palpable for both athletes and the sports medicine community. We hope this article helps to guide better recognition of medical issues related to CFP footwear, appropriate use of this new technology, and safety for our athletes.


Strong: A Confidence Journal for Runners and All Brave Women Full Here : In Strong: A Confidence Journal For Runners and All Brave Women, Kara teaches you how to improve your confidence and mental preparedness while training for a race. Although often overlooked, mental preparation is just as important as physical preparation when it comes to preparing for a race. For the first time ever, two-time Olympian, World Champion runner, and most Influential Female Running Personality (Run USA), Kara Goucher, is sharing her practice of keeping a Confidence Journal with the world.Every night, after Kara writes in her training log, she also writes a sentence or two in her Confidence Journal. Then, the week of and night before a big race, she flips through her Confidence Journal, which reminds her not only of all the hard work outs that she nailed, but also the times that she fought through bad days and still found a small victory. Along with guest excerpts from World & Olympic medalists, Kara also shares tips and stories on the power of mantras, social connections, power words, relaxation exercises, and more.Along with quotes, tips, and stories, this journal also has 365 undated entries so you can benefit from your own practice of keeping a Confidence Journal. For runners, this journal serves as a mental training supplement to your training log. For all brave women, this journal serves to remind you that you are doing your best as a mom, friend, sister, businesswoman, wife--wherever you are in life, Kara is with you step-by-step, day-by-day to build a winning attitude and the confidence to get it done."


The INCOE Product Catalog offers detailed product specifications to aid in system design. Each guide is supplied in multi language format PDF's are available for download in each version of the catalog


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