Here we are at the last Weekly Wrap of January and I am reporting my first run of the year. I
took a month off cut way back (only running on the treadmill at Orange Theory Fitness) with the hope that my plantar fasciitis would get bored and go away.
That didn’t happen, but my test run didn’t leave me hobbling like our hike last weekend did either.
Saturday I was committed to doing a short run, and tried to pay attention to all my body parts. I felt like the sole of my right foot was working during the first 1/2 mile, but it never felt uncomfortable or painful, and soon it didn’t feel like anything was going on. I felt my left ITB for a little while, but luckily that settled down quickly.
After I finished my run, my foot might have been a bit achy, or I might have been over-sensitive to it. I rolled it on a frozen water bottle, mostly as a precaution. I also iced it at the end of the day, again mostly as a precaution.
When I got out of bed on Sunday, my PF did not make itself known during those first few steps–a good sign. I went to Hot Power Fusion at CorePowerYoga, where we did lots of balance poses and foot stretching, which I hope helped. I will be icing again tonight, mostly as a precaution.
All in all I think my test run went well, but now comes the hard part: ramping up s-l-o-w-l-y. I’ve already revised my plan for this week a few times, and am committing to another easy 4 mile run on Thursday–before I see a physical therapist–and, depending on how that goes, a 4 or 6 mile run on Saturday. I was going to do another 4 mile run earlier in the week, but realized that easily could be too much too soon.
My other decision is what shoes and inserts to wear. Saturday I wore my Mizuno Wave Riders with no inserts. I also have more supportive Mizuno Wave Inspires. And, I have both pink and green Super Feet* inserts. Last year I wore Mizuno Wave Riders with pink SuperFeet so maybe I should go back to that combination.
*Amazon Affiliate Link
Monday: Strength workout at home with my new exercise bands.
When Lisa recommended The X Bands, I knew they would be worth a try. They are really thick, which makes them more comfortable and more durable. I decided to get the full set of “booty bands” so I can select different resistance for different exercises.
Get your own set of The X Bands from Amazon (<<Affiliate link)
Tuesday: 14 mile ride at CycleBar
I’ve been hitting about 12 miles in Aimee’s 45 minute class, but this week we did more speed intervals and I hit 14 miles!
Did you see Deborah’s tips for Indoor Cycling classes? I do try to warm up a bit before class, but maybe I should do it for more than 2.5 minutes.
Wednesday: Orange Theory Fitness
row // weights // run
I was more cautious on the treadmill after last weekend’s PF flare up, so I spent the first segment at the high end of green instead of pushing my pace/incline to get into orange. Once I felt warmed up, I increased the incline to get my heart rate up a bit more.
Thursday: Strength workout at home.
Inspired by Rachel’s post, I tried toe yoga and other toe exercises she suggested. My toes will not move independently of each other! Clearly this is something else I can work on to improve my feet muscles.
Friday: CPY2 at CorePowerYoga
Our peak pose was crow to fallen angel. I was surprised to be able to get my forehead on the floor while still keeping my legs up on my arms. I did not straighten my legs or raise them into the air, so I think my pose was more like fallen crow. 😉
Saturday: 4.4 mile easy run + 44 mile bike ride
Amazing weather Saturday (60F!) was going to give way to a rainy Sunday, so I doubled up my outdoor workouts.
A rare double workout summary on my Garmin app.
Sunday: Hot Power Fusion at Core Power Yoga
This class is quite different from CPY2, and I am coming to love it for its differences. The amount of sweat that drips off my body in the hot room is astounding, and I look forward to surrendering to exhaustion in shavasana.
stretching my feet before class
All in all I’ve enjoyed the variety of my January workouts, and haven’t let myself miss running too much. That said, I am ready to be lacing up my running shoes more regularly, especially as I count the weeks until my March 10 miler.
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Did you reach your January goals?
Do you have anything big on tap for February?